Basic Anatomy Flashcards
Basic Language of Anatomy: Anatomical Position
Universal reference position: Standing upright, feet slightly apart, arms at sides, palms forward. Used to define directions (superior/inferior, anterior/posterior, etc.) // Visual: ‘Palms Forward to Face the Future.’
Orientation: Superior / Inferior
Superior = Above; Inferior = Below. E.g., head is superior to chest, ankles inferior to knees. // ‘Superior is super high; inferior is down low.’
Orientation: Anterior / Posterior
Anterior = Front; Posterior = Back. E.g., chest is anterior, shoulder blades are posterior. // ‘A is Ahead, P is Past your back.’
Orientation: Medial / Lateral
Medial = toward midline; Lateral = away from midline. E.g., sternum is medial, arms are lateral. // ‘Median = center line.’
Orientation: Proximal / Distal
Proximal = closer to limb’s origin/trunk; Distal = farther away. E.g., elbow is proximal to wrist. // ‘Proximity is close, distance is far.’
Planes of Motion: Sagittal
Divides body left/right. Movements: flexion, extension (squats, bicep curls). // ‘Sagitta’ = arrow shot front-to-back.
Planes of Motion: Frontal (Coronal)
Divides body front/back. Movements: abduction, adduction (jumping jacks, side bends). // ‘Frontal’ = front/back separation.
Planes of Motion: Transverse
Divides body top/bottom. Movements: rotation (torso twist). // Picture a ‘tabletop’ slicing you horizontally.
Movement Terms: Flexion / Extension
Flexion = decreasing joint angle; Extension = increasing angle. E.g., bending vs. straightening elbow. // ‘Flex = fold; Extend = elongate.’
Movement Terms: Abduction / Adduction
Abduction = away from midline, Adduction = toward midline. E.g., lateral leg lifts vs. crossing legs in. // ‘Abduct = take away; Adduct = add to center.’
Scapular Movements: Elevation / Depression
Scapula lifts toward ears or lowers away. // ‘Shoulders up = elevation, down = depression.’
Scapular Movements: Protraction / Retraction
Scapula moves forward (away from spine) or backward (toward spine). // ‘Pro = forward, Re = back.’
Connective Tissue: Fascia
Web-like network of collagen & fluid covering muscles & organs; crucial for force transmission & proprioception. Movement & hydration keep it healthy. // ‘Full-body spiderweb— keep it moving & hydrated.’
Connective Tissue: Ligaments
Dense fibrous bands connecting bone to bone, stabilizing joints. Mostly non-elastic except in the spine. // ‘Ligaments Link bones.’
Connective Tissue: Tendons
Connect muscle to bone; transmit muscular force to the skeleton. // ‘Tendons Tie muscle to bone.’
Connective Tissue: Cartilage
Firm yet flexible tissue at joints (e.g., knee menisci, hip & shoulder labrum). Reduces friction & absorbs shock, but limited self-repair. // ‘Like a cushion or shock absorber in joints.’
Synovial Joints
Freely movable joints with fluid-filled capsule (e.g., knee, shoulder, hip). Allow varied movement ranges. // ‘Synovial fluid = slippery lubrication for movement.’
Muscle Contraction: Concentric
Muscle shortens under tension (‘positive’ phase). E.g., lifting a weight with biceps. // ‘Concentric = coming closer together.’
Muscle Contraction: Eccentric
Muscle lengthens under tension (‘negative’ phase). Stronger load-bearing, micro-tears help build strength. E.g., lowering a squat. // ‘Eccentric = extend while contracting.’
Muscle Contraction: Isometric
Muscle tension without change in length (e.g., plank hold). Builds endurance/stability. // ‘Iso = same, metric = length.’
Slow-Twitch vs. Fast-Twitch Fibers
Slow-twitch = endurance (stabilizers), fast-twitch = higher force but quicker fatigue (prime movers). // ‘Slow = stamina, fast = forceful power.’
Lactate vs. ‘Lactic Acid’
Lactate is produced to buffer acidity during intense exercise; ‘lactic acid’ is often a misnomer. Lactate clears within ~24 hrs. // ‘Lactate is your friend, not the burn culprit.’
DOMS (Delayed Onset Muscle Soreness)
Soreness 24–72 hrs post-workout due to micro-tears & repair. Gentle movement & hydration help. // ‘Day-After Muscle Stiffness— normal repair process.’
Healthy Resting Length (Muscle)
The optimal muscle length for full concentric & eccentric range. Chronically tight muscles lose force potential. // ‘Goldilocks length: not too tight, not overstretched.’
Eccentric Emphasis in Barre
Often focusing on slow downward phases (e.g. slow squats) to build strength & length simultaneously. // ‘Resist gravity for that ‘burn’ + shaping.’
Spine Anatomy: Cervical / Thoracic / Lumbar
Neck (C1–C7), mid-back (T1–T12, attached to ribs), lower back (L1–L5). Sacrum/coccyx are fused at base. // ‘C T L S C: Cats That Love Sleeping Comfortably.’
Intervertebral Discs
Between vertebrae, have annulus fibrosus (outer) & nucleus pulposus (inner). Absorb shock & allow spinal mobility. // ‘Jelly donut’— center is nucleus, ring is annulus.
Neutral Spine
Maintains natural cervical & lumbar lordosis, thoracic kyphosis. Minimizes stress on discs & fosters core activation. // ‘Stack your ‘bowls’: pelvis, ribs, head in line.’
Erector Spinae
Long back extensors (iliocostalis, longissimus, spinalis). Keep spine upright, produce extension. // ‘I Love Spine’ for the 3 branches.
Multifidus
Deep spinal stabilizers from sacrum to neck. Key for segmental stability in posture & movement. // ‘Multi-fine-tune-us’— subtle fine-tuning of vertebrae.
Transverse Abdominis (TA)
Deep abdominal ‘corset’ compressing abdomen & stabilizing spine. Works synergistically with pelvic floor & multifidus. // ‘Tightly Around’— your built-in waist cincher.
Rectus Abdominis
Superficial ‘six-pack’ muscle. Flexes trunk (round back, forward bends). // ‘Rectus = straight down front.’
Obliques (Internal / External)
Help rotate & side-bend trunk. External oblique rotates you opposite side; internal rotates same side. // ‘External = ‘hands in pockets,’ internal = ‘hands on chest’ fiber angles.’
Pelvic Floor
Muscles at base of pelvis, supporting organs & aiding core stability with breath/TA. If tight or weak, can affect posture, breathing. // ‘Hammock or trampoline under your pelvis.’
Psoas Major
Deep hip flexor from lumbar spine to femur. Stabilizes low back. Often tight from sitting. // ‘So-as you sit, it shortens; keep it stretched for balanced posture.’
Quadratus Lumborum (QL)
Deep back muscle from iliac crest to lumbar vertebrae & 12th rib. Lateral flexion & trunk stability. // ‘QL = ‘hip hiker’ muscle on your flank side.’
Key Spine Movements: Flexion/Extension/Lateral Flexion/Rotation
Spine can bend forward/back, side-bend, & twist. Thoracic region has more rotation, lumbar has more flex/extend. // ‘Know where the spine is mobile vs. stiff for safe movement.’
Pelvic Girdle Bones (Ilium
Ischium
Sacroiliac (SI) Joints
Where sacrum meets ilium on each side. Small movement but crucial for shock absorption & pelvic alignment. // ‘Keystone of the pelvis— small movement, big impact.’
Ischial Tuberosities (Sit Bones)
Bony landmarks you sit on; widen/narrow with certain hip or pelvic movements (like squats). // ‘Sit bones widen in squat, narrow when standing up.’
Adductors (Magnus
Longus
Hamstrings (Biceps Femoris
Semis)
Quadriceps (Rectus Femoris
Vasti)
Gluteus Maximus
Largest glute muscle, extends & laterally rotates hip. Key for power in squats, climbing. // ‘Max = massive butt power.’
Gluteus Medius / Minimus
Lateral hip abductors & internal rotators; crucial for single-leg stability. // ‘Medium & Mini glutes keep the pelvis level on one leg.’
Tensor Fasciae Latae (TFL) + IT Band
Small lateral hip muscle connecting into iliotibial tract. Stabilizes knee & hip. Overuse can cause tight IT band. // ‘TFL = ‘tiny but fierce lateral stabilizer.’
Plantar Fascia
Tough fascia under foot. Supports arch. Overuse can cause plantar fasciitis. // ‘Keep foot strong & mobile to avoid PF issues.’
Shoulder Girdle Bones (Scapula
Clavicle
Rotator Cuff (SITS)
4 deep shoulder stabilizers: Supraspinatus, Infraspinatus, Teres Minor, Subscapularis. Stabilize humeral head. // ‘SITS your arm in place.’
Deltoid
Shoulder ‘cap.’ Abducts arm, with anterior fibers flexing & posterior fibers extending. // ‘Delta = triangular muscle over your shoulder.’
Trapezius
Large kite-shaped upper back muscle. Upper elevates scapula, middle retracts, lower depresses. // ‘Traps can shrug or pull shoulders back.’
Rhomboids (Major/Minor)
Between spine & scapula. Retract scapula, help posture. // ‘Rhomboid = diamond shape, pulls scapula in.’
Serratus Anterior
Along lateral ribs. Protracts & rotates scapula upward, prevents winging. // ‘Serrated = sawtooth; keeps scapula hugging rib cage.’
Pectoralis Major
Big chest muscle. Adducts, flexes & medially rotates arm (like in push-ups). // ‘Pecs help push arms forward or together.’
Latissimus Dorsi
Broad mid-lower back muscle. Extends, adducts, & internally rotates arm (pull-ups, rows). // ‘Lat = large sweeping muscle of lower back.’
Biceps Brachii
Front upper-arm muscle. Flexes elbow, supinates forearm. // ‘Bi = 2 heads; classic ‘curl’ muscle.’
Triceps Brachii
Back upper-arm muscle. Extends elbow. // ‘Tri = 3 heads; main elbow straightener.’
Sternocleidomastoid (SCM)
Neck muscle from sternum/clavicle to mastoid. Bilateral flexes neck, unilateral rotates head opposite side. // ‘Check out that thick cord when turning your head.’
Scalenes
Neck muscles that elevate first two ribs (inhalation) or side-bend neck. Often tight in forward-head posture. // ‘Scaling the neck for breath & side-bending.’
Common Barre Exercises: Round Back (C-Curve)
Focus on rectus abdominis & obliques by flexing spine. Maintain space between pelvis & rib cage. // ‘Scoop belly but don’t over-tuck pelvis.’
Common Barre Exercises: Spinal Extension (Prone Lifts)
Chest lift or glute lift in prone position. Targets erector spinae, glutes, hamstrings. Keep neck aligned. // ‘Lengthen from crown to toes, gently lift chest.’
Common Barre Exercises: Parallel Squats
Hip & knee flexion. Targets quads, glutes, hamstrings. Keep knees over toes, weight in heels, sit bones wide. // ‘Lower with control (eccentric), press up strong.’
Common Barre Exercises: Wide V (Second Position)
Feet turned out, knees tracking toes. Works quads, glutes, adductors. Maintain vertical spine, no rolling in. // ‘Open the book, knees follow toes.’
Common Barre Exercises: Fold-Over Flat Back
Hinge forward at hips (neutral spine), lift leg behind. Emphasizes glutes/hamstrings. Keep shoulders square, core stable. // ‘Tabletop torso; don’t arch or round.’
Common Barre Exercises: Shoulder Press
Arms press overhead (abduction). Targets deltoids, triceps, upper traps. Avoid rib flare. // ‘Reach tall, keep ribcage knitted.’
Common Barre Exercises: Tricep Kickback
Hinge forward, elbow flexed, then extend elbow behind. Triceps isolation. Keep upper arm still, core engaged. // ‘Stay hinged, pivot forearm for that tricep burn.’
Common Barre Exercises: Push-Up
Plank lowering & pushing up. Engages pectorals, triceps, deltoids, core. Watch scapular stability, neutral spine. // ‘Lower with elbows angled slightly back, keep spine aligned.’
Plank or Hover
Isometric hold for core, shoulders, glutes. Keep head, spine, pelvis aligned. // ‘3-D breath, no sagging or piking.’
Tips & Troubleshooting: Knee Strain in Squats
Often from not hinging at hips or letting knees pass toes. Cue pelvis tipping forward first, weight in heels, knees track 2nd/3rd toe. // ‘Sit bones wide down, push from heels up.’
Tips & Troubleshooting: Tight Hip Flexors
In seated ab work, hips may grip. Encourage deeper posterior pelvic tilt & letting femurs roll out slightly if needed. // ‘Tip pelvis back gently; let thighs settle into socket.’
Tips & Troubleshooting: Wrist Pain in Plank/Push-Up
Due to weak wrists or collapsed shoulders. Stack shoulders slightly behind wrists, spread fingers, externally rotate arms. Keep core lifted. // ‘Press evenly into base of fingers & thumbs, keep neck long.’
Tips & Troubleshooting: Low Back Discomfort in Fold Over
Likely from over-tucking pelvis or losing core support. Maintain neutral spine, small bend in knees if needed, hinge at hips. // ‘Find balance in front & back core activation, no rounding.’
Breathing & Core Relationship
Diaphragm, TA, pelvic floor, and multifidus co-contract. Full, three-dimensional breathing supports spine & core. // ‘Breathe around the ribcage; exhale to engage the corset.’
Fascia-Oriented Training
Slow dynamic stretches, rhythmic pulses, multi-angle movement to hydrate fascia & promote elasticity. // ‘Variety is key. Bounce, flow, change direction to keep fascia supple.’
Anatomy of Barre Intensity: Key Focus
Safe & effective alignment of spine, pelvis, shoulders. Emphasis on isometric & small-range pulses, plus eccentric control. // ‘Precision + posture = hallmark of Barre success.’
