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PSC FOUNDATIONS PILATES > ANATOMY > Flashcards

ANATOMY Flashcards

1
Q

The weak/inactive muscles in lower crossed syndrome…

A 
Gluteus medius
gluteus minimus
Rectus abdominis
Internal and external oblique abdominals
Vastus lateralis and medialis
Tibialis anterior
Peroneals
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2
Q

The tight/active muscles in lower crossed syndrome…

A 
iliopsoas
Tensor fascia lata
adductors
lumbar erector spinae
Rectus femoris
Quadratus lumborum
Piriformis
Latissimus dorsi
soleus
Hamstrings
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3
Q

Lower crossed syndrome is characterized by _________.

A

anterior pelvic tilt and increased lumbar lordosis

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4
Q

The weak/inactive muscles in upper crossed syndrome…

A 
Lower trapezius
Serratus anterior
Rhomboids
Supraspinatus
infraspinatus
Deltoid
Deep neck flexors
Extensors of the upper extremity (especially the triceps brachii)
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5
Q

The tight/active muscles in upper crossed syndrome…

A 
Levator scapulae
Middle and upper trapezius
Sternocleidomastoid
Scalenes
Subscapularis
Latissimus dorsi
Teres major
Pectoralis minor
Flexors of the humerus (especially biceps brachii)
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6
Q

Upper crossed syndrome is characterized by _______.

A

forward head and rounded shoulders

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7
Q

When working with posterior pelvic tilt strengthen the ______ and stretch the _________.

A

Strengthen the hip flexors and lumbar extensors

Stretch the hamstrings and abdominals

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8
Q

Alignment anomaly that occurs when the ASIS is posterior of the pubic bone.

A

Posterior pelvic tilt

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9
Q

When working with anterior pelvic tilt stretch the_______ and strengthen the_______.

A

stretch the hip flexors and lumbar extensors

Strengthen the abdominals and hamstrings

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10
Q

Alignment anomaly that occurs when the ASIS is anterior of the public bone

A

Anterior pelvic tilt

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11
Q

In elevated scapula, the scapula is lifted up towards the ears and usually indicates tightness in the (3)_______ and weakness in the (2)________.

A

tightness in the: upper trapezius, pectoralis minor and levator scapulae
weakness in the: serratus anterior and lower trapezius

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12
Q

When working with elevated scapula strengthen the ______ and stretch the ________

A

Strengthen the scapular depressors

Stretch the chest

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13
Q

Thoracic kyphosis is usually accompanied by (3 things)

A

weak thoracic extensors
tight anterior chest muscles
weak scapular stabilizers

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14
Q

Lumbar lordosis is usually accompanied by (4 things)

A

tight low back extensors
anteriorly tilted pelvis

tight hip flexors
weak abdominals

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15
Q

A spinal curve toward the back of the body

A

kyphosis

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16
Q

A spinal curve toward the front of the body

A

lordosis

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17
Q

Muscles that move the humerus

A

pectoralis major
latissimus dorsi
teres major

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18
Q

Muscles that move the scapula

A

rhomboids
sterratus anterior
trapezius

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19
Q

Muscles of the shoulder play what three major roles?

A

Glenohumeral stability and mobility
muscles that move the scapula
muscles that move the humerus

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20
Q

Muscles that provide glenohumeral stability and support (4)

A

the muscles of the rotator cuff

subscapularis
supraspinatus
infraspinatous
teres minor

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21
Q

The shoulder consists of three primary joints

A

sternoclavicular
acromioclavicular
glenohumeral

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22
Q

The shoulder consists of three primary bones:

A

clavicle
scapula
humerus

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23
Q

Abdominal muscles not included in “the core” (3)

A

Internal oblique abdominal
External oblique abdominal
Rectus abdominis

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24
Q

Exercise used to strengthen and increase the awareness of the pelvic floor

A

Pelvic floor engagement (also called Kegels)

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25
Q

Elements of the Core include

A

Transversus abdominis
Pelvic Floor
Multifidi
Diaphragm

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26
Q

As a general rule inhaling facilitates ____ and _________.

A

spinal extension and lateral flexion

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27
Q

In Pilates all movement radiates ____________.

A

Outward from the center

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28
Q

The ______ is the essential link between the mind and the body.

A

breath

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29
Q

How many bones are in the Neck

A

7

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30
Q

What is the normal curve of the neck

A

Kyphotic (curves inwards = secondary)

Kyphotic is primary, neck and low back are lordotic and secondary)

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31
Q

ROM is greater in the neck

A

especially upper 2 bones

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32
Q

We pillow the neck in order to…

A

support the neck curve

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33
Q

Pillowing head and shoulders for clients that have _______syndrome

A

Hyperkyphosis or kyphosis

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34
Q

When pain radiates down arm or extremities

A

call 911

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35
Q

The _____ and the _____ are the two vertebrae that are specailly shaped to hold and support the skull.

A

Atlas (C1) and Axis (C2)

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36
Q

How many bones are in the cervical spine
Thoracic Spine
Lumbar Spine

A

7
12
5

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37
Q

What are the 3 basic functions of the spine:

A

It provides stable foundation
It permits flexibility
The spine is a bony framework to protect the spinal cord

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38
Q

What are the movement directions of the spine

A

flexion/extension
]lateral flexion
rotation

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39
Q

What are the basic modes of the spine

A

Stability
Flexibility
(ie pelvic bridge and pelvic curl)

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40
Q

Exercises for spinal flexibility or hyperlordotic posture

A

dolphin

pulling straps

41
Q

Exercises for stability mode or Kyphotic

A

stomach massage

42
Q

Hyperlordotic person is overusing what

A

Flexibility mode/ lower back muscles and psosas/hip flexor muscles

43
Q

Hyperlordotic person is under utilizing

A

Stability, abs, hamstrings

44
Q

Good exercises for Hyperlordotic person is

A

Stomach massage, core, hamstring work, roll down

45
Q

Bad exercises for Hyperlordotic person

A

thigh stretch, flying eagles, swan and swimming

46
Q

Good stretches for Hyperlordotic

A

low back, hip flexors (eves lunges, forward lunge) roll down, roll like a ball, spine stretch forward, pelvic curl

47
Q

Name the Postural Types

A 
HYPER Kyphosis/Kyphotic (thoracic spine)
HYPER Lordosis/hyperlordotic (lumbar spine)
Sway back/model posture (lumbar spine)
HYPO Lordorsis/flat back (lumbar spine)
Scoliosis
48
Q 
HyperKyphotic  (humpback)
whats tight
whats weak
what needs to be strengthen
Stretches
example exercises
A

Thoracic spine is flexed, chin just forward, pelvis may be posteriorly tilted and respiration maybe inhibited

TIGHT: chest muscles and posterior neck extensor muscles, paraspinals
WEAK: spinal extensors/paraspinals, anterior neck flexor muscles
STRENGHTEN: abs as suport fo rthe lumbar region, spinal extensor, paraspinals
STRETCH: pecs/chest muscles
EXERCISES: Swan, Rowing, swimming, chest expansion

49
Q 
SWAY BACK 
whats tight
whats weak
what needs to be strengthen 
stretches
exercises
A

sway back or models posture has a posteriorly tilted pelvis and at an anterior plane, this forces wight into heels, rib cage collapses to keep balance shoulders rounded, flattened lumbar curve
TIGHT: hamstrings, pecs and posterior neck and low back muscles
WEAK: hip flexors, quadriceps, upper back muscles and anterior neck flexors, week forefeet or Achilles tendonitis
STRENGTHEN: hip flexors, traps, intrinsic muscles of foot rhomboids
STRETCH: hamstrings and pecs
EXERCISES: Side plank, leg pull variations, pelvic bridge,

50
Q 
Hypo lordosis (Flat back) 
What is tight
What is week
What needs to be strengthened
What needs to be stretched
Example exercises
Exercises to avoid:
A

Hyperlordosis has a decreased mobility in torso and decreased hip extension
TIGHT: hamstrings and glutes
WEAK: hip flexors and erector spinae
STRENGHTEN: hip flexor, back extenders and abdominals
STRETCH: hamstrings, glutes and piriformis
TO AVOID:  stomach massage

51
Q

What is a neutral spine

A

The natural spinal curves. Our goal is to restore them

52
Q

What are coupled movements

A

Lateral flexion and rotation

53
Q

What is the largest muscle in my neck And what is its purpose and location

A

SCM or sternocleidomastoid
Is the primary muscle for movement in the neck playing the role inside bending contralateral rotation flexion and extension.  it runs from the school just behind the ear lobe to the sternum and clavicle

54
Q

What muscle is this and what is its purpose

A

Trapezius is from base of skull to shoulder blade and collarbone this muscle is responsible for hunching the shoulders and is usually tense which causes neck pressure

55
Q

What muscle group is this and its function

A

Erector spinae muscle
A bundle of muscles and tendons that run vertically and extend throughout the lumbar thoracic and cervical regions. Lies to the side of the vertebrae column

56
Q

What is this muscle and its purpose

A

Levator scapula it allows us to shrug your shoulders

57
Q

What is locked long and locked short on a neck in neck sharing

A

Locked/short - head and neck extend it out

Locked/long weak front neck muscles

58
Q

What are the rotator cuff muscles or SITS muscles

A

Supraspinatus
Infraspinatas
Teres minor
Subscapularis 

59
Q

What is this muscle

A

Minor and major rhomboids

60
Q

What is this muscle group

A

Serratus anterior

61
Q

What is this muscle group

A

latissimus dorsi

62
Q

What is this muscle

A

Teres major

63
Q

Name all components

A
64
Q

Name all components of shoulder

A
65
Q

Which joint is the primary joint of the shoulder?

A

Glenohumeral joint

66
Q

What is the purpose of the sternoclavicular joint? 

A

This subtle joint allows flexion and extension, elevation and depression and limited rotation of the clavicle. 

67
Q

What muscle group And its actions

A

Supraspinatas muscle abducts the arm and can lift the arm even if the deltoid is paralyzed

68
Q

What is the muscle group and its function?

A

The infraspinatus performs lateral and rotation

69
Q

What is The muscle group and function.

A

The teres minor performs lateral and rotation

70
Q

What is this muscle and its function

A

The subscapularis medially rotates and abducts the arm ie Hold a baby

71
Q

What are good exercises to help balance the shoulder/lower traps and strengthen external rotators?

A

Pulling straps, airplane stretch, lower trap pulses with dumbbells on long box, flying eagle, swan, swimming, etc. Or any type of prone exercises. Chest stretches

72
Q

How would we know if there is weakness in the shoulder.?

A

Usually the shoulder will drift up when weakness is present and this can cause problems ranging from postural problems impingement rotator cuff tears

73
Q

Modification for shoulder injury

A

Smaller range of motion during exercise stay in a non-painful range. Practice relax engagement versus active lateral engagement to pull blades down

74
Q

Exercise to avoid for shoulder injuries

A

Semi circle, jackknife, balance control: push-up back, reverse push through, teaser bottom loaded, overhead movements, leg pull up, anything that loads humerus upwards into the joint

75
Q

What is the name and function of this joint.

A

The acromioclaicular joint is a saddle joint and is located at the lateral end of the clavicle and allows some gliding movement.

76
Q

How do we find opposition?

A

Opposition is found by lengthening the arms while plugging into the socket. Opposition ads work.

77
Q

How many bones are in the wrist?

A

8

78
Q

How do I bypass the joint?

A

Go onto the elbows

79
Q

The three points of tripod wrist position

A
80
Q

Modifications for wrist and hand movements.

A

Pad under wrist or knuckle
Use fist instead of palm
Bypass the joint using straps or Velcro straps
Perform exercises down on elbows if possible

81
Q

We inhale to

A

Rotate and Extend or long is the spine

82
Q

We exhale to

A

Flex spine

83
Q

In what exercises would we Cue the ribs away from the hips

A

Side lying otherwise known as mouse house, mermaid, salt, spine twist, spine stretch

84
Q

Flexibility versus stability

A

Stability is body of vertebrae and desk. Flexibility is joints and facets

85
Q

What is the mutifidus?

A

The mutifidus is the deepest layer of spine, part of the cage, stabilizer.
We fire it through neutral spine and extension exercise

86
Q

Landmark to find neutral spine

A

 Supine: ladybugs, tea point, tailbone at 6 o’clock down, Pulvis level at ASIS and pubis

Sitting: finding sit bones, upright bowl, rock back-and-forth until you feel pointy sitbonbones

87
Q

What is spondylosis?

A
88
Q

How do you find neutral in a seated position

A

Visualize the pelvis as a bowl that must remain upright this can best be felt by sitting on a hard surface. Ribs are stacked over pelvis and ASIS is aligned vertically

89
Q

How to find neutral in plank

A

Push the floor away lift the tea point. Pubic bone and AIS in line or at a slight angle to floor tuck the pelvis under shoulder blades anchored flat on spine pelvis level abs pulled into the spine

90
Q

How to find neutral inside lane position

A

Stack hips and pull hip away from armpit to create a small space under the waist line

91
Q

What is Lukes’s middle name?

A

Fraser

92
Q

When is Madison’s birthday?

A

September 3

93
Q

Breathing is also considered…

A

An internal shower

94
Q

How many bones are in the wrist?

A

8

95
Q

How do I bypass the joint line

A

Hands in straps

Forearms on

96
Q

 When there is extension spine and rotation of the spine we are _________ with our breath

A

Inhaling

97
Q

What are the other parts of the cage

A

Transabdominal, pelvic floor/Keagle, diaphragm

98
Q

What are the layers of abs

A

Trams of domino, internal oblique, external obliques, rectus

PSC FOUNDATIONS PILATES (2 decks)

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