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Ducking Ducks > Fundamenntaalls > Flashcards

Fundamenntaalls Flashcards

1
Q

Kyphosis / Hyperkyphotic

A

Hunchback, forward rounding of the back. Refers to abnormally curced spine. Most common in elderly clients, and often related to osteoporosis. Known as “Kyphotic Spine”

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2
Q

Lordosis / Hyperlordosis

A

Also known as swayback. Excessively curved in Cervical or Lumar spine.

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3
Q

Hook Lying Position

A

Often recommended as a good way to relax back muscles.
Lie in back (supine), knees bent, feet flat on floor and parallel. Knees tracking over 2nd toe. Arms long to side.

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4
Q

Neck Shearing

A

Neck pushed forward. Bad posture.

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5
Q

Plumb Line

A

Imaginary dotted line vertically down body. Used to determine proper alignment.

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6
Q

Skull weight

A

Around 10 pounds. For every inch off center, weight of magnified by a factor of 2. (one inch = 20 pounds)

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7
Q

Locked Long

A

Stretched out, Weak.

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8
Q

Locked Short

A

Short, Tight, Contracted.

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9
Q

Abduction

A

Away from the body

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10
Q

Adduction

A

Towards the body

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11
Q

Distal

A

Point located away from specific area - E.g. hand is distal from shoulder.

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12
Q

Proximal

A

Point closest to the center of body - E.g. Shoulder is proximal to wrist.

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13
Q

Glenoid

A

End of scapula

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14
Q

Glenohumeral Joint

A

Ball and socket joint that includes a complex, dynamic articulation between the glenoid of scapula, and the proximal humerus.

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15
Q

Palpate

A

Examine part of the body by touch.

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16
Q

Dorsiflexion

A

Backward/upward bending of the foot. Occurs in ankle joint. Toes pull back.

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17
Q

Plantar Flexion

A

Forward/downward bending of the hand and foot. Occurs in ankle joint. Toes point down.

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18
Q

Posterior Lateral Breathing

A

Breathing deep into lower lungs, and expanding into the back and sides of ribcage.

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19
Q

Parasympathetic Nervous System

A

Predominates in quiet “rest and digest” conditions. Conserves energy to be used later.

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20
Q

Sympathetic Nervous System

A

Drives the “fight or flight” response in stressful situations.

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21
Q

VMO

A

Vastus Medialis

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22
Q

ASIS

A

Anterior superior iliac spine

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23
Q

Neutral spine

A

Natural curves of the spine. Shock absorption and proper alignment

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24
Q

Kegel

A

Pubococcygeal muscle at the floor of the pelvis and the base of the cage.

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25
Q

Anterior pelvic tilt

A

A forward tilt of the pelvis, resulting in increased lordosis of the lumbar spine and a protrusion of the abdomen. Can be caused by tight hip flexors, weak glutes, poor posture.

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26
Q

Posterior pelvic tilt

A

Backwards tilt of the pelvis. Front of pelvis rises, back of pelvis drops. Used as a cue when imprinting the spine or balancing on the sacrum during an exercise.

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27
Q

Screw home mechanism

A

When the knee fully extends, the femur rotates slightly medially on the tibia, pulling each of the ligaments taut and stabilizing the joint.

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28
Q

Pelvis spine differentiation

A

When the pelvis is doing one thing and the spine is doing something else. E.g. Saw, the spine is rotating and twisting, and the pelvis is staying anchored.

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29
Q

Percentage of hands on guidance an instructor gives?

A

20%

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30
Q

clavicle

A

collarbones

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31
Q

Rotator cuff muscles

A

Supra spinatus, Infra spinatus, teres minor, subscapularis

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32
Q

Role of the supra spinatus

A

Known as the “kicker” or launching pad for abducting the arm away from the body. Lives above shoulder blade.

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33
Q

Role of Infra Spinatus and Teres Minor (IT)

A

External rotators of the shoulder. Two muscles work together and do the same job. Live outside shoulder blade below supra spinatus.

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34
Q

Role of subscapularis

A

Lives internally of shoulder blade. Responsible for internally rotating shoulder. Also adducts the arm.

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35
Q

Thorax

A

Area of body between neck and abdomen. Diaphram separates thorax from abdomen. Thorax is the medical term for chest area.

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36
Q

Posterior

A

Back

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37
Q

Anterior

A

Front

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38
Q

Lateral

A

Side

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39
Q

Tendon

A

Connects bone to muscle

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40
Q

ligament

A

connect bone to bone

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41
Q

Cervical spine C1

A

Known as “The Atlas”. Highest vertebra which supports the skull

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42
Q

Cervical Spine C2

A

Known as “The Axis” - Allows side to side movement of the skull.

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43
Q

How many pairs of spinal nerves are there?

A

31

44
Q

How many pairs of nerves run out of Cervical spine?

A

8

45
Q

How many pairs of nerves run out of Thoracic spine?

A

12

46
Q

How many pairs of nerves run out of Lumbar spine?

A

5

47
Q

How many pairs of nerves run out of sacrum?

A

5

48
Q

How many pairs of nerves run out of coccygeal?

A

1

49
Q

Medical term for chin?

A

mandible

50
Q

What is the xyphoid process?

A

Small triangular segment at the lowest part of the sternum. It starts out as cartilage and hardens as a person ages.

51
Q

What is the Sternocleidomastoid?

A

A paired superficial muscle in the anterior portion of the neck

52
Q

What are your masseters?

A

Muscles which run through the rear part of the cheek from the temporal bone to the lower jaw on each side and closes the jaw in chewing. TMJ.

53
Q

What are the 3 types of muscles?

A

Skeletal, Cardiac, Smooth

54
Q

What is the tibialis anterior?

A

Muscle which sits directly on top of the tibia bone (shin)

55
Q

What makes up the “Cage” in pilates?

A

The Diaphragm, pelvic floor, abdominals, multifidus.

56
Q

What are the four layers of the abdominals?

A

Transverse abdominals, internal obliques, external obliques, rectus abdominus

57
Q

What results in poor posture?

A

Stress/strain, micro trauma, abnormal biomechanics, injury, pain

58
Q

What is the acronym for the 9 principles of pilates philosophy?

A

MR PSC BBFF

59
Q

What are the 9 principles of pilates philosophy?

A

Core, Breathing, Posture/alignment, Form, Balance, Stamina, Relaxation, Mind body conditioning, flow

60
Q

What is proprioception?

A

Proprioception, otherwise known as kinesthesia, is your body’s ability to sense movement, action, and location. It’s present in every muscle movement you have.

61
Q

What is a joint?

A

Bone to Bone

62
Q

What is cartilage?

A

The cushion between bones

63
Q

What is a joint capsule?

A

Surrounds joints, contains synovial fluid

64
Q

What do ligaments do?

A

Connect bone to bone

65
Q

What do tendons do?

A

Connect muscle to bone

66
Q

What is a concentric muscle contraction?

A

Shortening of the muscle against a force. E.g. Bicep curl.

67
Q

What is a eccentric muscle contraction?

A

Lengthening of muscle while it contracts. E.g. letting weight down in bicep curl.

68
Q

What is a isometric muscle contraction?

A

Contraction without movement of change in muscle length

69
Q

What is a isotonic muscle contraction?

A

Contraction tension remains unchanged as muscle length changes. E.g. lifting an object at a constant speed with even and consistent resistance.

70
Q

What are slow twitch fibers?

A

Accessed in pilates - stabilizer muscles. Highest oxidative (Aerobic) capacity, and the lowest glycolytic capacity, (consumes lots of oxygen and produces little lactic acid). Endurance can be sustained for longer.

71
Q

What are fast twitch fibers?

A

Responds well to fast tempo, high resistance, short fast bursts of energy and power. E.g. Sprinting. Fastest contractile speed. Lowest oxidative capacity (anaerobic) and highest glycolytic capacity (relies mainly on glucose for fuel). Consumes little oxygen and produces large amounts of lactic acid. Cannot be sustained for long periods of time. Accessed in pulsing in pilates for example.

72
Q

What is another name for Medial plane?

A

Sagittal

73
Q

What is the medial plane?

A

Also known as the sagittal. It is the plane separates the body from side to side.

74
Q

What is the movement on the medial plane?

A

Forward and backwards - Flexion and extension

75
Q

What is another name for the frontal plane?

A

Coronal plane

76
Q

What is the frontal plane?

A

Also known as the coronal. It is the plane that separates the body from front to back.

77
Q

What is the movement on the frontal plane?

A

Lateral - Side to side.

78
Q

What is another name for the transverse plane?

A

Horizontal

79
Q

What is the transverse plane?

A

Also known as the horizontal plane. It separates the body in half at waist from top to bottom.

80
Q

What is the movement on the transverse plane?

A

Movement on this plane is lateral rotation from waist.

81
Q

What is the best view to assess client?

A

Lateral - (Side view)

82
Q

Releve

A

Heels rise off floor or footbar

83
Q

Developpé

A

one foot slides up opposite leg to knee and then extends all the way out

84
Q

Enveloppé

A

The action of wrapping around the supporting leg inward from an open position. Meaning enveloped, a movement in which the working foot comes into the supporting leg from an open position.

85
Q

Sous sous

A

over and under (one foot in front of the other)

Legs can be turned out or parallel

86
Q

Releve

A

Raised – A raising of the body on the ball of the foot or on demi-pointe.

87
Q

Battement

A

(Butt - Mah)
- Meaning “large beat.” This ballet movement is done by brushing the working leg off the floor, typically past ninety degrees, into the air before bringing it back to the starting position with control.

88
Q

Passé

A

A movement in which the working leg lifts and passes along the supporting leg by the knee

89
Q

Rond de jambe

A

A classical ballet term meaning “round of the leg”

(ron de Jom)

  • half circle made by pointed foot from front to back and reverse
90
Q

Attitude

A

A position in which one leg is raised with the knee bent at a right angle and higher than the foot. The supporting leg can be straight, or in demi-plié, and the leg lifted can be to the front, side or back.

91
Q

Arabesque

A

A classic ballet position with one leg stretched long behind the dancer on the floor or in the air (height of the leg does not matter) and the back knee straight. The supporting leg can be straight or bent in a demi-plié

92
Q

Tendu

A

Tight or stretched – when the working leg is extended to either the front, side or back along the floor until only the tip of the toe remains touching the floor.

93
Q

Plié

A

A bend of the knees. A full bending of the knees is a grand plié and a demi-plié is a half bending of the knees. The bending movement should be gradual and smooth, as should the rising movement.

94
Q

What are the 12 grounding principles?

A

Hook lying position

  • elongate neck, reach through crown of the head
  • roll shoulders back and down
  • open collarbones
  • T point dropping down onto mat
  • neutral spine
  • arms and fingers stretched long
  • neutral pelvis, balanced ASIS, tailbone down
  • pelvic floor pulled up (kegel)
  • glute to hamstring connection (Isometric contraction) - pulling heels to sit bones
  • tripod foot into floor
  • knees tracking over the 2nd toe
  • posterior/lateral breathing
  • exhale using HA breath, engaging/contracting transverse abdominal muscles
  • ribs closed like a corset
  • belly button pulling into spine
95
Q

What is tripod foot?

A
  • outside heel
  • big toe
  • little toe
96
Q

What are the 2 modes of the spine?

A
  • stability mode
    Vertebral bodies (anterior) and discs provide stability and shock absorbtion
  • flexibility mode
    Facet joints and the spinous processes provide movement and flexibility
97
Q

What is the agonist?

A

Muscle which is the prime mover

98
Q

What is the antagonist?

A

Muscles that oppose or reverse movement. This muscle is stretched and relaxed while the agonist is active. It may also act as a decelerator of the prime mover.

99
Q

What are synergist/co-contractors?

A

Muscles that assist / cooperate to produce the same movement.

100
Q

What is circumduction?

A

A combination of flexion, extension, abduction and adduction. usually seen in a ball and socket joint. The proximal end of the limb is almost stationary, and the distal end moves in a circle.

101
Q

What is the kinetic chain?

A

Refers to the biomechanics of the body and to the end of the chain. The body is a chain of alignment from head to toe.

102
Q

What is open chain?

A

If the end of the kinetic chain (hands or feet) are left to move freely, it is called open chain.

102
Q

What is closed chain?

A

What the end of the kinetic chain (hand or foot) are met with resistance, (weight machine for example), it is a closed chain.

102
Q
A
103
Q
A

Ducking Ducks (8 decks)

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