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Pilates > Anatomy > Flashcards

Anatomy Flashcards

1
Q

What is TA?

A

Transverse abdominals

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2
Q

What is the adductor?

A

Inner thighs

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3
Q

What is the abductor?

A

Outer hips/thighs

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4
Q

What the paraspinals?

A

Muscles going up and down the spine

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5
Q

What is the scapular?

A

Shoulder blades

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6
Q

What is the primary curve?

A

Includes thoracic and sacral kyphotic curvatures

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7
Q

What is the secondary curve?

A

The cervical and lumbar curves

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8
Q

Do the primary or secondary curves develop as a baby?

A

Both do!

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9
Q

What part of the spine helps with stability, weight bearing?

A

Anterior disc joints - to absorb shock and bear weight

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10
Q

What part of the spine helps with flexibility?

A

Movement occurs at the facet joints - the posterior, allows movement via articulation (bones move on each other)

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11
Q

How many vertebrae make up the cervical spine?

A

7; C1-C7

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12
Q

Where is the cervical spine located?

A

The skull and goes to the base of the neck

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13
Q

How many vertebrae make up the thoracic spine?

A

12; T1-T12

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14
Q

Where is the thoracic spine located?

A

The upper back

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15
Q

How many vertebrae make up the lumbar spine?

A

5; L1-L5

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16
Q

Where is the lumbar spine located?

A

The lower back

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17
Q

How many vertebrae make up the sacrum?

A

5; S1-S5

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18
Q

Which area(s) of the spine are fused?

A

Sacrum and Coccyx

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19
Q

Where is the sacrum located?

A

Base of the lumbar and connected to the pelvis

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20
Q

How may vertebrae does the coccyx have?

A

3-4

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21
Q

How many vertebrae make up the entire spine?

A

32-34

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22
Q

Breakfast at 7
Lunch at 12
Dinner at 5
Happy Hour 3-4

A 
Cervical
Thoracic
Lumbar
Sacrum
Coccyx
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23
Q

What type of movements are okay for someone with a slipped disc?

A

Extension work; lateral flexion; neutral spine

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24
Q

What type of movements are not okay for someone with a slipped disc?

A

No flexion or rotation

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25
Q

Why is the Multifidus important?

A

It determines lumbar stability; it’s also a component of the inner unit/core/cage

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26
Q

What are synovial joints?

A

Keeps joints, healthy, lubricated and juicy

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27
Q

Which nerve starts at the neck, goes across the shoulder, forearm, elbow, pinky and ring finger?

A

Ulnar

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28
Q

Where does the Radial nerve hit?

A

Wrist (carpal tunnel), thumb and index finger

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29
Q

Which nerve hits the middle finger?

A

Median

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30
Q

Where does the Sciatic nerve run?

A

Lumbar and sacral, stems from hips, into butt cheek, down the leg, into toes

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31
Q

Which is the largest nerve?

A

Sciatic

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32
Q

What strengthening and stretching should you do for Sciatic nerve issues?

A

Gluten strengthening/periformis stretching - hips may not be aligned

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33
Q

What do the anterior neck muscles include?

A

Longus colli, scaleness and superficial sternocleidomastoid

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34
Q

What is the largest and most important neck muscle?

A

Sternocleidomastoid (SCM)

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35
Q

Where are the posterior neck muscles located?

A

Upper back and back of neck

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36
Q

Where are the overly active neck muscles?

A

Base of skull

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37
Q

What are the three stretches to help neck muscles?

A
  1. Pull skin from muscle starting at the base of earlobe
  2. Bend ear to one shoulder - with opposite hand, reach fingers toward floor
  3. Bend ear to one shoulder, with same side hand, gently pull earl to shoulder
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38
Q

When the shoulder blades are anchored down, what is it called?

A

Scapular Anchors

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39
Q

What do the Serratus Anterior help the shoulder blades do?

A

Anchor

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40
Q

What are they Serratus Anterior?

A

Armpit muscles

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41
Q

What is scapular depression?

A

Actively pressing down - clients should actively pull shoulders down

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42
Q

What two parts of the body are designed to be super flexible and stable?

A

Shoulders and spine

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43
Q

What percentage of the shoulder is muscle?

A

90%

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44
Q

What is the clavicle?

A

Collarbone

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45
Q

What is the scapula?

A

Shoulder blade

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46
Q

What is the humerus?

A

Bone of the arm

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47
Q

Name the 4 muscles of the scapula

A

Serratus anterior, pectorals minor, rhomboids, trapezius

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48
Q

What can the thumbs/hands show us in regards to the shoulders?

A

Forward shoulders=internal arm rotation=shoulder issues

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49
Q

During supine work, what should I client do with their palms if their shoulder is internally rotated?

A

Place palms up

50
Q

What does good shoulder flexion create?

A

Thoracic extension

51
Q

What is anterior flexion (arm)?

A

Up

52
Q

What is posterior flexion (arm)?

A

Back

53
Q

What is lateral abduction (arm)?

A

Out

54
Q

What is medial adduction (arm)?

A

Across the body

55
Q

What is rotation (arm)?

A

Rotation of arm holding it at shoulder height

56
Q

Where are the extensors located in relation to the hand and wrist?

A

Inside of wrist

57
Q

Where are the flexors located in relation to the hand and wrist?

A

Outside of wrist

58
Q

What are the three movements of the wrist?

A

Flexion, extension and ab/adduction

59
Q

What are the phalanges?

A

Fingers

60
Q

What are joints?

A

Where bone meets bone

61
Q

Name three types of joints

A

Ball and socket, hinge, saddle

62
Q

What do joints contain?

A

Synovial fluid to lubricate joints, motion

63
Q

What is cartilage and what does it do?

A

Cushion between bones; helps create shock absorption

64
Q

What is the joint capsule?

A

Surrounds joints with fluids

65
Q

What are ligaments?

A

They attach bone to bone

66
Q

What are tendons/

A

They attach muscles to bone

67
Q

What affect does strengthening muscles have on bones?

A

Bones can be moved by strengthening muscles

68
Q

What are they type I muscles fibers?

A

Slow twitch/local - slow tempo, low resistance and endurance. (Long distance runners, swimmers, cyclists)

69
Q

What are the type II muscles fibers?

A

Fast twitch/global - fast tempo, high resistance. (Sprinters, power lifting)

70
Q

What is the median/sagittal plane?

A

Body is divided symmetrically into right and left halves

71
Q

What is the frontal/cornal plane?

A

Body is divided symmetrically into front and back halves

72
Q

What is the transverse/horizontal plane/

A

Body is divided symmetrically into upper and lower halves (Saw, spine twist)

73
Q

What is flexion?

A

Movement in sagittal pane that decreases joint angle and brings two bones closer together

74
Q

What is extension?

A

Opposite of flexion; movement increasing the angle of the distance between two bones or body parts

75
Q

What is abduction?

A

Movement of a limb in (in frontal plane) away from the midline of the body (spreading of fingers and toes too!)

76
Q

What is adduction?

A

Movement of a limb towards the midline of the body

77
Q

What is rotation?

A

Movement around a longitudinal axis (usually ball and socket joint and cervical spine)

78
Q

What is circumduciton?

A

Como of flexion, extension, ab/adduction - usually ball and socket joint

79
Q

What is pronation?

A

Palm of hand is moved down from an upward position

80
Q

What is supination?

A

Palm of hand faced upward

81
Q

What does prone mean?

A

Face down

82
Q

What does Supine mean?

A

Face up

83
Q

What is medial?

A

Close to median plane

84
Q

What is lateral?

A

Further from median plane

85
Q

What is posterior?

A

Facing toward or located in the back

86
Q

What is anterior?

A

Facing toward or located in the front

87
Q

What is proximal?

A

Closer to the trunk, or some major joint

88
Q

What is distal?

A

Further from the trunk, or some major joint

89
Q

What is superior?

A

Facing toward or located at the top (closet to the head)

90
Q

What is inferior?

A

Facing toward or located at the bottom

91
Q

What is inversion?

A

Turning the sole of the foot so it faces medially

92
Q

What is eversion?

A

Turning the foot so it faces laterally

93
Q

What is dorsiflexion?

A

Decreases angle between the instep of the foot and the the shin

94
Q

What is plantar flexion?

A

Increased angle between dorsal of the foot and the shin

95
Q

What is the kinetic chain?

A

Biomechanics of the body and to the end of the chain; body as a chain of alignment from head to toe

96
Q

What is open chain?

A

If the end of the chain (hands or feet) are left free to move

97
Q

What is closed chain?

A

If the hands or feet are met with resistance (weight machine)

98
Q

What does locked long mean?

A

Weak

99
Q

What does locked short mean?

A

Tight

100
Q

Can functional or structural be fixed?

A

Functional can be fixed, structural (example, scoliosis) cannot.

101
Q

What part of the body receives weight from the upper body?

A

The pelvis

102
Q

How does the pelvis pass the weight from the upper body to the lower limbs?

A

Through the femurs

103
Q

What acts as a stabilizer and base for the spine?

A

The pelvis

104
Q

What does the pelvis absorb from the lower limbs when walking, run-in or jumping?

A

Stress

105
Q

What is pelvic stability?

A

The ability to hold pelvis in a neutral position against work

106
Q

Neutral pelvis = ?

A

Neutral spine

107
Q

What kind of candy is the pelvis like and why?

A

A life saver - it can shatter and break

108
Q

What are 4 exercises that can strengthen the pelvis?

A
  1. Bridging
  2. Kegel
  3. Balancing
  4. Scooter
109
Q

What the 3 muscle pairs of the hips/pelvis

A
  1. Flexors/Extensors
  2. Abductors/Adductors
  3. Internal/External Rotators
110
Q

Where are the flexors and extensors of the hip/pelvis?

A

Flexors - front

Extensors - back

111
Q

Where are the abductors/adductors of the hips/pelvis?

A

Abductors - out

Adductors - in towards midline

112
Q

Where are the internal and external rotators of the hips/pelvis?

A

Internal - turn in

External - turn out

113
Q

Bow legged means tight what? And weak what?

A

Tight: glutes, outer thighs
Weak: inner thighs

114
Q

Knock kneed means tight what? And weak what?

A

Tight: inner thighs
Weak: glutes and outer thighs

115
Q

What should the knee be in line with for alignment and tracking?

A

Knee in line with hip, ankle in line with knee

116
Q

What part of the body should you look at first to assess your client?

A

The feet

117
Q

What part of the body should be strengthened if you have knee problems?

A

The quads, VMO

118
Q

What is the knee joint dependent on?

A

Mechanics of the foot and muscles of the hip and pelvis

119
Q

What movements does the knee perform?

A

Extension and flexion

120
Q

When the knee is flexed what does is allow?

A

Gliding and rotation

121
Q

When the knee is extended, what happens to the femur?

A

Rotates slightly medially on the tibia, pulling the ligaments that and stabilizing the joint

Pilates (9 decks)

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