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Pilates > Anatomy > Flashcards

Anatomy Flashcards

1
Q

What is the purpose of remedial exercise?

A

To practice and find placement

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2
Q

What is the intention of the head/neck position?

A

neck muscles alignment and elongation

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3
Q

List and explain the remedial exercises for the head/neck

A
  1. Z translation: seated, head stacked over shoulders, chin level. Retract chin, lengthen neck, AKA “the chicken”
  2. Cervical nod: hook lying, nod head using small range of motion, articulation isolated through the skull
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4
Q

What is locked long and locked short on someone who is hyper kyphotic?

A

The anterior neck muscles are locked long while the posterior neck flexors are locked short

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5
Q

What is a plumb line?

A

A straight, hanging line due to gravity

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6
Q

Name the three sections of the spine and how many vertebrae are in each.

A

Cervical - 7
Thoracic - 12
Lumbar - 5

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7
Q

Name the rotator cuff (SITS) muscles and their function.

A

Supraspinatus: lifts the arm
Infraspinatus: externally rotates
Teres Minor: externally rotates
Subscapularis: internally rotates

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8
Q

What is the intention of the wrist/hand?

A

Alignment and weight distribution

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9
Q

List three modifications for the wrist/hand

A
  1. **pad under wrist to reduce wrist extension
  2. use fist instead of palm
  3. bypass the joint
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10
Q

List 2 remedial exercises for the wrist/hand

A
  1. tripod wrist: distribute weight between pinky, index finger, and base of the palm
  2. wrist roller/sandbag: use dowel or small hand weight`
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11
Q

What is the internal shower?

A

breathing; a “shower” for the inside of the body

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12
Q

Inhalation lends itself to __________ while exhalation lends itself to __________.

A

extension and rotation; flexion

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13
Q

What are the 3 basic functions of the spine?

A
  1. foundation (stability) for weight bearing
  2. flexibility
  3. framework
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14
Q

What is Hyper Kyphosis and list the muscles that are tight and weak. What needs to be strengthened and what needs to be stretched?

A

Rearward curvature of the thoracic spine resulting in a hunched back. “May” have posterior tilt but can also have anterior tilt is hyper lordosis is present.
Tight: chest, posterior neck muscles, paraspinals
Weak: upper back muscles, spinal extensors, anterior neck flexors
Strengthen: abs, spinal extensors
Stretch: chest muscles in all fiber directions

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15
Q

What is Hyper Lordosis? What is tight and weak and what needs to be strengthened and stretched?

A

The lumbar spine is concave accompanied by an anterior tilted pelvis. Lumbar spine is extended, the knees might be hyper extended.
Tight: hip flexors, erector spinae (paraspinals)
Weak: hamstrings, abs, weak forefeet (tight Achilles tendon), hyper extended knees
Strengthen: hamstrings, abs, adductors, intrinsic muscles of feet
Stretch: quads, psoas, lower back

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16
Q

What is Sway Back? What is tight and weak and what needs to be strengthened and stretched?

A

AKA model’s posture; posteriorly tilted pelvis also anterior in sagittal plane, rounded shoulders, weight forced into heels (tight Achilles tendon), ribcage collapsed to keep balance
Tight: hamstrings, pecs, posterior neck muscles, low back muscles
Weak: hip flexors, quads, upper back muscles, anterior neck flexors
Strengthen: hip flexors, traps, intrinsic muscles of foot, rhomboids
Stretch: hamstrings, pecs

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17
Q

What is Hypo Lordosis? What is tight/weak and what needs to be strengthened/stretched?

A

AKA military posture; flat back, no curves in spine, limited mobility in torso and decreased hip extension
Tight: hamstrings and glutes
Weak: hip flexors and erector spinae
Strengthen: hip flexors, abs, back extensors
Stretch: hamstrings, glutes and piriformis

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18
Q

What is the name of the hip bones? (ASIS)

A

Anterior Superior Iliac Spine

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19
Q

List the parts of the pelvis

A

ilium (top), ischium (lower rear), pubis (lower forward)

20
Q

List two remedial exercises to find neutral in supine.

A
  1. imprinting spine: press spine into mat and posterior tilt
  2. pelvic clock
21
Q

Define pelvic stability

A

the ability to hold pelvis in a neutral position against work

22
Q

What makes up the “cage”?

A

abdominals, pelvic floor, multifidus, and diaphragm

23
Q

What are the four layers of the abdominals?

A

transverse, internal obliques, external obliques, rectus abdominus

24
Q

List four remedial exercises to find placement for the core in hook lying.

A
  1. palpating the TA: hook lying, client palpates ASIS, walks fingers 2” medially with firm pressure, use HAA breath to experience TVA contraction
  2. knee sway: hook lying, palpate TVA and contract, inhale while dropping one knee to the side, maintain opposite hip alignment, exhale return to center
  3. knee folds: hook lying, neutral pelvis, palpate TVA and contract, inhale, exhale lift one hip to 90 degrees, inhale, return foot to mat and repeat on other side
  4. leg slide: hook lying, arms at sides, palpate TVA and contract, inhale slide one heel out to fully extend leg, exhale slide back in toward sits bones
25
Q

What are the four major joint stabilizers for the lower back?

A

multifidus, transverse abdominus, psoas, gluteus maximus

26
Q

The multifidus acts as a stabilizer to the _______.

A

spine

27
Q

True or false: the multifidus is the deepest layer of muscle to the spine.

A

true

28
Q

List two remedial exercises for kegels

A
  1. pelvic elevators: engage kegel, visualize elevator going up with contraction, hold and return elevator down. add pulses, hold for counts
  2. standing kegel: stand in wide second, high half toe, pitch torso slightly forward in flat back, sqeeze kegel
29
Q

What is the intention of the knee?

A

alignment and tracking

30
Q

Where should you track your knee over?

A

The 1st ray (second toe)

31
Q

What are some modifications for the knee?

A

micro bend, pillow under knees, pad under tibia, bypass the knee

32
Q

Explain the “screw home” mechanism of the knee

A

When the knee fully extends, the femur slightly rotates medially on the tibia, pulling each of the ligaments and stabilizing the joint

33
Q

What is a remedial exercise for the foot/ankle?

A

tripod configuration: standing, shift weight into outer heels, shift some weight into 1st metatarsal (big toe), apply remaining weight into 5th metatarsal (pinky toe)

34
Q

When the knees fall inward (knock knees) it’s called __________.

A

genu valgum

35
Q

Bow-legged knees are called __________.

A

genu varum

36
Q

What are the Nine Principles of Pilates?

A

Mind body conditioning
Relaxation
Postural alignment
Stamina
Core
Breathing
Balance/centering/concentration
Form/precision/control
Flow

37
Q

What is proprioception?

A

the sense the body has about where it is in space

38
Q

True or false: Pilates increases bone density

A

true

39
Q

What is the reason that bone density increases?

A

Stress

40
Q

The median/sagittal plane divides the body which way? Which movements occur in this plane?

A

symmetrical right and left halves, flexion and extension

41
Q

The frontal/coronal plane divides the body which way? Which movements occur in this plane?

A

front and back halves (anterior and posterior), abduction and adduction

42
Q

The transverse plane divides the body which way? Which movements occur in this plane?

A

top and bottom halves, rotation

43
Q

In the feet, what movements occur in relation to supination and pronation?

A

supination - inversion
pronation - eversion

44
Q

What is it called what you point your toes like a dancer? When you flex?

A

point - plantar flexion
flex - dorsiflexion

45
Q

What muscle is the hip hiker?

A

quadratus lumborum

Pilates (4 decks)

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