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Pilates Mat 2 > Anatomy Pilates > Flashcards

Anatomy Pilates Flashcards

1
Q

Nucleus pulposus

A

Soft jelly center of intervertebral disc

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2
Q

Reciprocal inhibition

A

Good range of movement on both sides of a joint

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3
Q

ASIS and pubic symphysis

A

Bony landmarks on the front of the body neutral pelvis

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4
Q

4 joints of the shoulder

A

Sternocalvicular
Acromiocalvicular
Glenohumeral
Scapulothoracic

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5
Q

3 bones of the shoulder

A

Calvical
Scapula
Humerus

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6
Q

Scapular elevation muscles

A

Levator scapulae
Rhomboids
Trapezius - upper

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7
Q

Scapular depression

A

Serratus
Trapezius - lower
Pectoralis minor

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8
Q

Scapular protraction

A

Serratus

Pectoralis minor

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9
Q

Scapular retraction

A

Rhomboids

Trapezius - middle

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10
Q

Scapular upward rotation

A

Trapezius -all

Serratus

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11
Q

Scapular downward rotation

A

Levatoe scapulae
Rhomboids
Pectoralis minor

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12
Q

Shoulder adduction

A

Latissimus dorsi
Pectoralis major
Infraspinatus

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13
Q

Shoulder abduction

A

Supraspinatus - 30 degrees

Deltoids

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14
Q

Shoulder lateral rotation

A

Deltoids- posterior
Infraspinatus
Teres minor

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15
Q

Shoulder medial rotation

A

Pectoralis major
Subscapularis

Deltoids - anterior

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16
Q

Shoulder extension

A

Deltoids - posterior
Pectoralis major- lower fibers
Latissimus dorsi

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17
Q

Shoulder flexion

A

Deltoids - anterior

Pectoralis major- upper

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18
Q

Leg abduction

A

Tensor fascia lata
Iliotibial band
Gluteus max, min, medium

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19
Q

Quadriceps

A

Vastus intermedius
Vastus laterlis
Vastus medialis
Rectus femoris

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20
Q

Leg flexors

A

Psoas major
Iliacus
Sartorius
Quadriceps

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21
Q

Leg adductors

A

Pectineus
Adductor - Longus, Magnus, Brevis
Gracilis

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22
Q

Leg extentions muscles

A

Hamstrings
Semimembranosus
Semitendinosus
Biceps femoris

Gluteus max

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23
Q

Trunk integration

A

Breathing
Inner unit activation
Outer unit- lumbopelvic stability
Spinal mobility and strength

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24
Q

Pilates movement principles

A 
Whole body movement
Trunk integration
Lower body training
Upper body training
Mobility and restoration
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25
Q

Spine - pocet obratlu

A 
7 krcni
12 hrudni
5 bederni
5 - krizova kost
3-4 kostrc
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26
Q

Inner unit

A

Transversus abdominis
Multifidi
Pelvic floor
Diaphragm

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27
Q

Outer unit

A

Anterion Oblique Sling System
Posterior Oblique System
Lateral System
Deep Longitudinal System

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28
Q

Anterior Oblique Sling System - mussels

A

Serratus anterior
External oblique abdominals
Internal oblique abdominals
Adductors

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29
Q

Anterior Oblique Sling System purpose

A

Torso flexion, rotation, pelvic stability

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30
Q

Posterior Oblique System

A

Latissimus dorsi

Contralateral gluteus max

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31
Q

Posterior Oblique System purpose

A

Torso extension, rotation pelvic stability

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32
Q

Lateral system

A

Quadratus lumborum
Gluteus medius
Gluteus minimus
Contralateral Adductos

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33
Q

Deep Longitudinal System

A 
Erector spinae
Quadratus lumborum
Thoracolumbar fascia
Sacrotuberosis ligament
Plantar fascia
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34
Q

3 kinds of stretching

A

Contract / release
Active isolated stretch
Static

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35
Q

Shoulder muscles 3 roles

A

Glenohumeral stabiliry and mobility
Moves scapular
Moves humerus

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36
Q

Vertebral foramen

A

the opening created by the posterior surface of the vertebral body and the vertebral arch.
The protective channel for the spinal cord

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37
Q

Vertebral arch

A

Created by the fusion of the pedicle and lamina

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38
Q

Spinous process

A

Protrudes from the posterior side of each vertebra

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39
Q

Transverse process

A

laterally off the sides of each vertebra. There two on each.

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40
Q

Pedicle

A

Between the vertebral body and the transverse process

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41
Q

Lamina

A

Connects the transvers process to the spinous process

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42
Q

Superior and inferior facet joints

A

joint between the vertebrae

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43
Q

Intervertebral foramen

A

Opening made by two vertebrae

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44
Q

Intervertebral disc

A

Cushion between vertebrae

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45
Q

Anulus fibrosus

A

Vnejsi cast meziobratlove plotynky

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46
Q

Erector spinae muscle group

A

Spinalis
Longissimus
Iliocostalis

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47
Q

Spinalis - actions

A

Most central
Run on the top of deep spinal muscles
Bilaterally extend the spine
Unilaterally assist in lateral flexion

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48
Q

Longissimus- actions

A

Intemediate column of the erector spinae group
Bilaterally extend the spine
Unilaterally laterally flex
Cervical fibers rotate the head to the same side

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49
Q

Ilicostalis

A

The widest
Bilaterally extend the spine
Unilaterally assist in lateral flexion

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50
Q

Side view Vertical alignment

A 
Tip of earlobe
Top of shoulder
Center ribcage
High point of iliac crest
Mid point lateral side of the knee
Slightly in front of the lateral malleolus of the ankle or center of cuboid
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51
Q

Front Vertical Alignment

A 
Nose
Center of Sternum
Navel
Center of pubic bone
Legs
Inside ASIS
Center of patella
Center of the front of the ankle
Space between 1&2 toe
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52
Q

Back vertical alignment

A 
Center of skull
Spine straight
Center of sacrum and tailbone
Legs
Center of gluteal fold
Center of back knee
Center of Achilles tendon
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53
Q

Sagittal plane movements

A

Flexion and extensions of the spine and the limbs

Support upfront posture

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54
Q

Frontal plane movements

A

Spinal lateral flexion,
abduction, adduction of the limb
Lateral and medial stability

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55
Q

Transverse plane movements

A

Spinal rotation
Medial and lateral rotation of the limbs
Rotation stability and control

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56
Q

Hip flexion muscles

A 
Iliacus
Psoas major
Sartorius
Rectus femoris
Vastus intermedius, lateralis, medialis
57
Q

Torso flexion muscles

A

Rectus abdominis

Internal and external oblique abdominals

58
Q

Spinal extention muscles

A

Erector spinae

59
Q

Hip extensions muscles

A 
Semimembranosus
Semitendinosus
Biceps femoris
plus
Gluteus maximus
60
Q

Hip abduction muscles

A

Gluteus medius, minimus and maximus
Iliatibial band
tensor fascia lata

61
Q

Axial elongation

A

Create a space between the vertebrae

62
Q

Pelvice clock ex. purpose

A

Locate neutral position , release tension in back and hips

63
Q

Fingertip abdominals ex. purpose

A

identify and engage the transversus abdominis

64
Q

All four abdominals purpose

A

Identify and engage the transversus abdominis

Identify neutral spine

65
Q

Flat back bridging purpose

A

Increase stability of the spine

Str. multifidy, erector spinae, gluteas, hamstrings

66
Q

Standing multifidi purpose

A

Identify multifidy

Identify imbalances on either side of the spine

67
Q

Neutral squats purpose

A

Activate the inner unit

Training lower body strength and alignment

68
Q

Swimming ex. purpose

A

Str. posterior oblique sling, incl. extensor muscles of the back, glutes and hamstring
Challenge lumbopelvic stability

69
Q

Cat/cow ex. purpose

A

Mobilizes the spine in flexion and extension

70
Q

Oblique abdominals ex. purpose

A

Str. and awareness of the oblique abdominals

Integration between core and movements od the spine

71
Q

Tail wag ex. purpose

A

Mobilizes spine and hips

72
Q

Abdominals curls ex. purpose

A

Feel and str. abdominals

Lean how to lift the head and integrate with the torsoabdominal ex.

73
Q

Rockets ex purpose

A

Str the upper back

Increase thoracic extension- posilit vzpimovace patere

74
Q

Seated side streacth ex. purpose

A

Increase lateral flexion

75
Q

Seated twist

A

Increases rotation

76
Q

Optimum leg aligment (in low body training)

A

Hip joint , knee joint and ankle joint are lined up directly in standing and squating and lunging
Feet are neutral , no supinated or pronated

77
Q

Balance range of motion (in low body training)

A

creating musculare balance on all sides of joints

78
Q

Reciprocal inhibition (in low body training)

A

Good range of motion on both sides of the joint

79
Q

balanced muscular strength (in low body training)

A

opt. joint function, stability of the joint

80
Q

create strength and endurance (in low body training)

A

is often used to develop good cardio health,

lower body needs good amount strength and endurance to stay healthy

81
Q

train agility , balance and coordination (in low body training)

A

To handle ordinary and inexpected situation

82
Q

Ilium

A

Largest part of hip bones

83
Q

Ischium

A

lower and back part of the hip bone

84
Q

Pubis

A

the most anterior part of the hip bone

85
Q

Acetabulum

A

the socket for femoral head

86
Q

Ischial tuberosities

A

sitting bones

87
Q

Iliac crest

A

lopatky kosti panevni

88
Q

Anterior superior iliac spine - ASIS

A

spiny vepredu

89
Q

Anterior inferior iliac spine AIIS

A

mensi spiny

90
Q

Posterior Superior Iliac Spine PSIS

A

spiny vzadu

91
Q

Sacroiliac joint

A

between sacrum and ilium

Minimal movement

92
Q

Acetabulofemoral joint

A

kucelni kloub

93
Q

Sacrococygeal symphysis movement

A

Slightly moveable in flexion and extension

94
Q

Pubic symphysis

A

unites left and right pubic bones

95
Q

Deep hip muscels

A 
Quadratus femoris
Obturator externus
Obturator internus
Piriformis
Gemellus superior and inferior
96
Q

Quadratus femoris

A

Lateral rotation of the hip

Stabilizer of the femoral head

97
Q

Piriformis

A

Lateral rotation on an extended hip
Abduction on a flexed hip
Stabilizer of the femoral head

98
Q

Obturator externus

A

Assits Lateral rotation of the femur

Stabilizer of the femoral head

99
Q

Obturator internus

A

Assits Lateral rotation on an extended hip
and Abduction on a flexed hip
Stabilizer of the femoral head

100
Q

Gemellus superior and inferior

A

Assits Lateral rotation on an extended hip
and Abduction on a flexed hip
Stabilizer of the femoral head

101
Q

Abductors

A 
Tensor fascia lata
Iliotibial band
Gluteus medius
Gluteus Minimus
Gluteus Maximus
102
Q

Tensor fascia lata actions

A

Flexes
Abducts
Medially rotates

103
Q

Gluteus minimus

A

Flexes
Abducts
Medially rotates

104
Q

Gluteus Medius

A

Abducts
Anterior fiber medially rotates and flexes
Posterior fibers extend and laterally rotates the hip

105
Q

Gluteus Maximus

A

Extends, abducts, laterally rotates

106
Q

Hip Flexor - name them

A

Psoas major
Iliacus
Sartorius
Quadriceps femoris - vastus intemedius, vastus lateralis, vastus medialis, rectus femoris

107
Q

Psoas major

A

Flexion, adduction , lateral rotation

108
Q

Iliacus

A

Flexion, adduction , lateral rotation

109
Q

Sartorius

A

assists in flexion, adduction , lateral rotation

110
Q

rectus femoris

A

Flexes the hip

111
Q

Vastus ….

A

extends the knee and stab the patella

112
Q

Hip Adductors - name it

A 
Pectineus
Adductor Longus
Adductor brevis
Adductor magnus
Gracilis
113
Q

Adductor brevis

A

Adducts and medially rotate the hip

Assits in flexing

114
Q

Adductor magnus

A

Adducts and medially rotate the hip

Posterior fibers extend the hip

115
Q

Gracilis

A

Adducts and medially rotate the hip

116
Q

Hip Extensors- hamstrings

A

Semimembranosus
Semitendinosus
Biceps femoris

117
Q

Rotator cuff muscles

A 
Endurance muscle group- light resistance and high repetition
Subscapularis - pod lopatkou
Infraspinatus- nad lopatkou
Teres minor - tenky pod lopatkou
Supraspinatus- tenky horni cast lopatky
118
Q

Subscapularis functions

A

Medial rotation of the shoulder
Adduction
Extention

119
Q

Infraspinatus

A

Lateral (externat) rotation of the shoulder
Adduction
Extension

120
Q

Teres minor

A

Lateral (externat) rotation of the shoulder
Adduction
Extension

121
Q

Supraspinatus functions

A

Abduction of the shoulder 30 procent, then deltoids

122
Q

Muscles of Shoulder girdle

A 
Pectoralis Minor
Serratus anterior
Levator scapulae
Rhomboids
Trapezius
123
Q

Pectoralis minor functions

A

Stabilization
Depression
Dounward rotation of the scapula

124
Q

Serratus anterior

A

Protraction, depression, upward rotation

Help pushing in any direction

125
Q

Levator Scapulae

A

Elevates the scapulae

Lift the shoulder to the ear

126
Q

Romboids

A

Retraction
Downward rotation
Stability of the scapulae

127
Q

Trapezius upper fibers

A

scapulae elevation

Holding the head in the extention then riding a bycicle

128
Q

Trapezius middle fibers

A

Scapulae retraction

Pulling shoulder back to stick the chest out

129
Q

Trapezius lower fibers

A

downward rotation of the scapulae

Depressing the scapulae then reacing the arm into bid heavy jacket

130
Q

Trapezius all fibers

A

Upward rotation

Then waving a friend

131
Q

Power muscles of the upper body

A

Pectoralis major
Latissimus dorsi
Deltoids

132
Q

Pectoralis major

A

Moves the arm into flexion from extension
and into extension from flexion
into horizontal adduction and medial rotation

133
Q

latissimus dorsi

A

Adducts, medially rotates and extends the humerus

134
Q

Deltoids

A

Shoulder abduction, flexion , extension

Used anytime the arm is raised up from the side of the body

135
Q

Scapular stability and trunk integration ex.

prepilates

A 
Plank prep
Modified plank
Plank
Plank with one leg lifted
Forearm plank
Push ups
Planks
136
Q

Push up. Name all ex.

A 
All four triceps push ups
Wall push ups
Incline push ups
Modified push ups
Full push ups
137
Q

Back plank Name all ex

A 
Back planl prep- elevation , depression
Modified back plank
Back plank marching
Back plank
Back plank leg lift
138
Q

Side plank name all ex

A

Side plank
Side forearm plank
Side plank leg stacked
Side plank leg lift

Pilates Mat 2 (3 decks)

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