Anatomy Flashcards
What is the purpose of remedial exercise?
To practice and find placement
What is the intention of the head/neck position?
neck muscles alignment and elongation
List and explain the remedial exercises for the head/neck
- Z translation: seated, head stacked over shoulders, chin level. Retract chin, lengthen neck, AKA “the chicken”
- Cervical nod: hook lying, nod head using small range of motion, articulation isolated through the skull
What is locked long and locked short on someone who is hyper kyphotic?
The anterior neck muscles are locked long while the posterior neck flexors are locked short
What is a plumb line?
A straight, hanging line due to gravity
Name the three sections of the spine and how many vertebrae are in each.
Cervical - 7
Thoracic - 12
Lumbar - 5
Name the rotator cuff (SITS) muscles and their function.
Supraspinatus: lifts the arm
Infraspinatus: externally rotates
Teres Minor: externally rotates
Subscapularis: internally rotates
What is the intention of the wrist/hand?
Alignment and weight distribution
List three modifications for the wrist/hand
- **pad under wrist to reduce wrist extension
- use fist instead of palm
- bypass the joint
List 2 remedial exercises for the wrist/hand
- tripod wrist: distribute weight between pinky, index finger, and base of the palm
- wrist roller/sandbag: use dowel or small hand weight`
What is the internal shower?
breathing; a “shower” for the inside of the body
Inhalation lends itself to __________ while exhalation lends itself to __________.
extension and rotation; flexion
What are the 3 basic functions of the spine?
- foundation (stability) for weight bearing
- flexibility
- framework
What is Hyper Kyphosis and list the muscles that are tight and weak. What needs to be strengthened and what needs to be stretched?
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
What is Hyper Lordosis? What is tight and weak and what needs to be strengthened and stretched?
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
What is Sway Back? What is tight and weak and what needs to be strengthened and stretched?
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
What is Hypo Lordosis? What is tight/weak and what needs to be strengthened/stretched?
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
What is the name of the hip bones? (ASIS)
Anterior Superior Iliac Spine
List the parts of the pelvis
ilium (top), ischium (lower rear), pubis (lower forward)
List two remedial exercises to find neutral in supine.
- imprinting spine: press spine into mat and posterior tilt
- pelvic clock
Define pelvic stability
the ability to hold pelvis in a neutral position against work
What makes up the “cage”?
abdominals, pelvic floor, multifidus, and diaphragm
What are the four layers of the abdominals?
transverse, internal obliques, external obliques, rectus abdominus
List four remedial exercises to find placement for the core in hook lying.
- palpating the TA: hook lying, client palpates ASIS, walks fingers 2” medially with firm pressure, use HAA breath to experience TVA contraction
- knee sway: hook lying, palpate TVA and contract, inhale while dropping one knee to the side, maintain opposite hip alignment, exhale return to center
- 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
- 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
What are the four major joint stabilizers for the lower back?
multifidus, transverse abdominus, psoas, gluteus maximus
The multifidus acts as a stabilizer to the _______.
spine
True or false: the multifidus is the deepest layer of muscle to the spine.
true
List two remedial exercises for kegels
- pelvic elevators: engage kegel, visualize elevator going up with contraction, hold and return elevator down. add pulses, hold for counts
- standing kegel: stand in wide second, high half toe, pitch torso slightly forward in flat back, sqeeze kegel
What is the intention of the knee?
alignment and tracking
Where should you track your knee over?
The 1st ray (second toe)
What are some modifications for the knee?
micro bend, pillow under knees, pad under tibia, bypass the knee
Explain the “screw home” mechanism of the knee
When the knee fully extends, the femur slightly rotates medially on the tibia, pulling each of the ligaments and stabilizing the joint
What is a remedial exercise for the foot/ankle?
tripod configuration: standing, shift weight into outer heels, shift some weight into 1st metatarsal (big toe), apply remaining weight into 5th metatarsal (pinky toe)
When the knees fall inward (knock knees) it’s called __________.
genu valgum
Bow-legged knees are called __________.
genu varum
What are the Nine Principles of Pilates?
Mind body conditioning
Relaxation
Postural alignment
Stamina
Core
Breathing
Balance/centering/concentration
Form/precision/control
Flow
What is proprioception?
the sense the body has about where it is in space
True or false: Pilates increases bone density
true
What is the reason that bone density increases?
Stress
The median/sagittal plane divides the body which way? Which movements occur in this plane?
symmetrical right and left halves, flexion and extension
The frontal/coronal plane divides the body which way? Which movements occur in this plane?
front and back halves (anterior and posterior), abduction and adduction
The transverse plane divides the body which way? Which movements occur in this plane?
top and bottom halves, rotation
In the feet, what movements occur in relation to supination and pronation?
supination - inversion
pronation - eversion
What is it called what you point your toes like a dancer? When you flex?
point - plantar flexion
flex - dorsiflexion
What muscle is the hip hiker?
quadratus lumborum
