Mat Pilates Flashcards
Supine
Lying on the back or with the face upward. In anatomical terms, the dorsal side is down and the ventral
side is up.
Prone
Body position in which the person lies flat with the chest down and their back up. In anatomical terms,
the dorsal side is up, and the ventral side is down.
Midline
Bisecting of the body vertically down the center; movements of the body are often referred to in their
relation to the midline
Anterior
Front side of the body
Posterior
Back side of the body
Flexion
Bending movement that decreases the angle between two parts
Extension
The opposite of flexion; a straightening movement that increases the angle between body parts
Abduction
Motion that pulls a structure or part away from the midline of the body
Adduction
Motion that pulls a structure or part toward the midline of the body
Lateral Rotation
Turning outward
Elevation
Movement in an upward direction
Medial Rotation
Turning inward
Depression
Movement in a downward direction
Protraction
Anterior movement of the arms at the shoulders
Retraction
Posterior movement of the arms at the shoulders
Plantar flexion
Movement of the foot in which the foot or toes flex downward toward the sole
Dorsiflexion
Flexion of the entire foot upward toward the shin
Eversion
Movement of the sole of the foot away from the median plane
Inversion
The movement of the sole toward the median plane
Pronation
The rotation of the hand, forearm, or foot inward and downward
Supination
The rotation of the hand, forearm, or foot upward and outward
Rotation
Motion that occurs when a part turns on its axis
Concentric
A concentric contraction is a type of muscle contraction in which the muscles shorten while
generating force
Eccentric
During an eccentric contraction, the muscle elongates while under tension, due to an opposing
force being greater than the force generated by the muscle
Closed Kinetic Chain
The segment farthest from the midline (usually the hand or foot) is fixed or stationary
Open Kinetic Chain
The segment farthest from the midline (usually the hand or foot) is free and not fixed
PLANES OF MOTION: Sagittal
This plane makes the body move front and back, or anterior and posterior. Flexion and
extension happen in this plane, which is perpendicular to the ground, dividing the body left to right.
Gravity influences movement in this plane.
PLANES OF MOTION: Frontal
This plane makes the body move laterally, or from side to side, thus dividing the body from
the front to back. Like the sagittal plane, this plane is perpendicular to the ground; however, sideto-side movements occur in this plane. Abduction, adduction and lateral flexion occur in this plane.
Gravity influences this plane in lateral flexion.
Upper Body: Flexion of the Shoulder
anterior deltoid, pectoralis major, coracobrachialis
PLANES OF MOTION: Transverse or Horizontal
This plane divides the body horizontally, from top to bottom at the torso,
and is parallel to the ground. Twisting and rotation is performed within this plane. Gravity does not
influence rotation
Upper Body: Flexion of the Elbow
biceps brachii, brachialis, brachioradialis
Upper Body: Extension of the Shoulder
posterior deltoid, latissimus dorsi, teres major and minor
Upper Body: Extension of the Elbow
triceps brachii
Upper Body: Abduction of the Shoulder
deltoid, supraspinatus, trapezius, and serratus anterior
Upper Body: Adduction of the Shoulder
latissimus dorsi, pectoralis major, subscapularis, teres major, teres minor,
infraspinatus, long head of triceps, coracobrachialis
Upper Body: Lateral Rotation of the Arm
infraspinatus, teres minor, posterior deltoid
Upper Body: Medial Rotation of the Arm
subscapularis, latissimus dorsi, pectoralis major, teres major, anterior deltoid
Lower Body: Flexion of the Hip
rectus femoris, psoas, iliacus, iliocapsularis, sartorius
Lower Body: Extension of the Hip
gluteus maximus, long head of biceps femoris, semimembranosus, semitendinosus,
gluteus medius
Lower Body: Abduction of the Hip
tensor fascia latae, gluteus, minimus and medius, piriformis, sartorius
Lower Body: Adduction of the Hip
adductor magnus, longus and brevis, pectineus, gracilis
Lower Body: Medial Rotation of the Hip
gluteus medius, gluteus minimus, tensor fascia latae
Lower Body: Lateral Rotation of the Hip
piriformis, obturator externus and internus, gemellus superior and inferior,
quadratus femoris
Lower Body: Flexion of the Knee
semitendinosus, semimembranosus, biceps femoris, popliteus, plantaris, gastrocnemius,
sartorius, gracilis
Lower Body: Extension of the Knee:
rectus femoris, vastus lateralis, vastus intermedius, vastus medialis
