What are the three characteristics of good physical movement as described in the opening paragraphs of chapter 2? (11) Free, Balanced, Micromovement
Singing always requires ____movement______________. (12)
What words does the author suggest might be substituted for poster? (12) Balance, Buoyant, Springy
What are the questions you should ask to map your skeleton? (12) How large is my skeleton? WHere is my skeleton located? What is the construction of my skeleton? What is the function of my skeleton? How does my skeleton move?
What is the function of your skeleton? (14) It is a structure of support, weight distribution, and movement
What is a joint? (14) A location on your body where two bones connect
What is co-contraction? (14) Contracting two opposing muscles simultaneously
What would cause a skeletal muscle to not be able to move freely? (14) Tension caused by co-contraction
What is the difference in the workings of a tense and a released muscle? (15) A tense muscles works more than is necessary for the task. A released muscle works only as much as necessary.
Our muscles should release and relax upon the skeleton. (15)
Describe the location of the 4 different portions of your spine. What is the function of each? (16) Cervical--to bear the weight of the head and deliver it to the thoracic spine, Thoracic--to bear the weight of the head, arms, and shoulders and deliver it to the lumbar spine; Lumbar--to bear the weight of all structures above it.
What is the name of the top vertebra? (16) the atlas
How does the thickness and size of the vertebrae differ? (19) The vertebrae grow larger progressively from the cervical spine to the lumbar spine.
How far from your back is the lumber spine located? (19) 3 inches forward from the back
How much space does the circumference of your spine occupy? (19) the space that you take up when you make a circle with your hands by touching your two thumbs and two index fingers together
What are the four curves of the spine? How many vertebrae make up each curve? In which direction do they curve? (19) The cervical curve, 7 vertebrae, forward; thoracic curve, 12 vertebrae, back; lumbar curve, 5, forward
Which part of the spine is weight-bearing (front or back)? What is the function of the other part? (19) the front of the spine (vertebral bodies and discs) bears the weight, the other part (the spinus processes) is meant to protect the spinal cord.
What are the three functions of your spinal vertebrae? (19) to bear and deliver weight, to protect the spinal chord, to allow movement
What are the three parts of each vertebra? What is the function of each? (19-20) The body--provide support, spinal process--allows vertebrae to connect to each other, the foramen--a canal for the spinal cord
Describe the facets on the vertebrae? (22) They are small indentations on the spinal processes that allow the vertebrae to connect with each other
Describe the front of the spine. (22) The font of the spine bears the weight of your head and torso and distributes it through the sacrum and into the pelvis.
Describe the form and function of your vertebral discs. (22) they are cartilaginous cylinders between the vertebrae that can change shape to help bear weight; they also absorb shock.
Where is the one place in the spine where there is no disc? (22) between the atlas and axis
What do singers need to avoid? (22) chronic disc compression
Describe the vertebral ligaments? (23) they are flat, circular discs that change their form based on the weight that they are bearing
What is a tendon? What is its function? (23) a fibrous tissue that connects muscles to bones.
What is fascia? What is its function? (23) it is a thin, strong connective tissue that provides a flexible support and movement system.
Where are the six places of balance? A-O joints, upper arm joints, hip joints, knee joints, ankle joints, thorax
Which of these six places of balance is not an actual joint? the thorax
What is the function of your atlas? The atlas helps support your head and distribute its weight to the rest of the spine.
Explain how the skull and the atlas fit together. They meet together at the A-O joint through two condyles that are located under the occiput.
Why is mapping your A-O joint important? because it allows the muscles in your neck and the rest of your body to release.
Where is you’re A-O joint located? between the ears
What is meant by a neutral position for the neck? finding a state of balance at the A-O joint without allowing the neck to become rigid
What are two ways to help find the accurate relationship between your thorax and your lumbar spine? lying down on the floor with books under your head, which allows the thorax to balance properly in relation to the lumbar; walking backwards, which usually brings the thorax into proper balance with the lumbar.
What is the function of the pelvis? to distribute the weight of the upper body to the legs.
Describe your pelvis. it has an arched design that allows it to distribute weight to legs, contains two bones on either side that mirror each other and your sacrum in the middle; there are also sits bones on the bottom that allow for comfortable sitting
What do you know about your hip joints? they are actually located outside of the pelvis and above the sit bones, they allow for motion in all directions
What is your torso? the portion of your body that excludes your head, arms, and legs
Describe your knee joint. It is located behind and slightly below the knee cap, it does not need to be bent in order to be balanced
Where is your kneecap located? it floats in front of the lower end of the femur
What are the three conditions of the knee joint? locked, balanced, bent
How does the position of the thorax affect the knee joint? if the thorax is tilted too far back our knees lock to keep us from falling over
Do your knees need to bend in order to be balanced? no
Describe your ankle joint. it is located where the tibia and fibula meet the talus bone that lies on top of the calcaneus
What are the bumps on the outside and inside of your ankle? the bottoms of the tibia and fibula
Which of the lower leg bones distributes our weight? the tibia
Which other joint in the body has a direct impact on the ankle joint? the thorax
How does the position of the thorax affect the ankle joint? the ankle joint stiffens if the thorax is not balanced and free movement will be impossible
In what order should we balance our joints? balance the top first and move down
Describe the location of the heel bone. it extends fairly far back from the point of balance at the base of the the tibia and fibula
Describe your foot. each foot has three arches that help distribute weight, toes are not part of these arches
Describe the structure of each arm. Each arm contains one collarbone, shoulder blade, upper arm bone, two lower arm bones, a wrist, and a hand
Name and describe the arm joints. Sternoclavicular--connects your entire arm structure to your sternum, upper arm--connects the upper arm to the shoulder blade, elbow--connects upper/lower arm, wrist--connects arm to hand
Describe position of collarbones and shoulder blades and how arm structure should be balanced. the collarbones are roughly parallel to the ground, the shoulder blades are designed to be directly over your weight-bearing spine, the arms should balance lightly and centrally over the ribs
Your skeleton will be better balanced when your muscles are not being recruited to do the work for your skeleton .
My spine and my postural muscles that surround it support my front and my back, freeing my front and my back for expressive movement .
What are the five poor postural instructions given at the end of the chapter?
standing against the wall will improve posture
stand straight as if the spine were a broomstick
lift the sternum high
roll the shoulders back and/or hold them down
tuck the pelvis under
suspend your head by an invisible string from the ceiling
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