Bones Pt 2

Question 1

What are the five boney landmarks of the pelvis?

Answer 1

• ASIS
• PSIS
• Pubic Symphysis
• Ischial Tuberosity
• Coccyx

Question 2

What is the bone is the ASIS and what do the letters stand for?

Answer 2

The hip bones. Anterior superior Iliac spine

Question 3

What is the PSIS bone and what does it stand for?

Answer 3

The dimples in the back. Posterior superior Iliac Spine.

Question 4

What bone is the pubic symphysis?

Answer 4

The pubic bone.

Question 5

What bones are the ischial tuberosity?

Answer 5

The sitz bones.

Question 6

What are the three pelvic positions?

Answer 6

Neutral, posterior tilt and anterior tilt.

Question 7

What position is a neutral pelvis?

Answer 7

When the ASIS and PSIS are inline on the horizontal plane and the ASIS and the pubic symphysis are on the same vertical plane when standing.

Question 8

What position is a posterior tilt?

Answer 8

When the ASIS sits higher then the PSIS on a horizontal plane. Tailbone tucks under.

Question 9

What position is an anterior tilt in the pelvis?

Answer 9

When the ASIS sits lower than the PSIS on a horizontal plane.

Question 10

What are the four parts of a lever?

Answer 10

• lever arm = bone
• pivot = joint
• effort = muscle
• force/load = body part

Question 11

What is a first class lever?

Answer 11

Like a see saw. The pivot lies between the effort and the force. In Pilates every time we lift our head, neck and chest off the mat in a curl we use a first class lever.

Question 12

What is a second class lever?

Answer 12

A wheel barrow. The load is between the effort and the pivot. Strength advantage.
Raising heels.

Question 13

What is a third class lever?

Answer 13

The pivot is at one end, the load at the other and the effort is in the middle.

Question 14

What are the four functions of the bones?

Answer 14

• protect internal organs
• produce bone marrow
• hormonal contribution - oestrogen/testosterone - regulate bone density and strength
• additional factors - bodyweight, calcium and vitamin D - all contribute to bone density

Question 15

What benefit do weight bearing exercises have on our bones?

Answer 15

Increases bone density and strength.

Question 16

What are the acute (short term) effects of weight bearing exercises on the bones?

Answer 16

During exercise bones cells become more active and mechanical loading triggers an increase in blood flow to the bones. Stimulates bone building cells (osteoblasts) to lay down new bone tissue, enhancing bone density and strength.

Question 17

What are the chronic (long term) of weight bearing exercises on your bones?

Answer 17

Contribute to long term bone health. Maintain or increase bone mineral density. Beneficial to reduce age related health issues such as osteoporosis.