Movement Principles Flashcards
What are the Pilates Principles
- Breathing
- Concentration
- Control
- Centering
- Precision
- Balanced Muscle Development
- Rhythm/Flow
- Whole Body Movement
- Relaxation
What are the Pilates movement principles
Whole Body Movement, Trunk Integration, Lower Body Training, Upper Body Training, Mobility and Restoration
What are the muscles involved with inner core activation
- Multifidi
- Transverse Abdominus
- Pelvic Floor
- Diaphragm
What composes the Outer Unit, assisting with Lumbopelvic Stability
- Anterior Oblique Sling System
- Posterior Oblique System
- Deep Longitudinal System
- Lateral System
What composes the Anterior oblique sling system
- Right serrated anterior
- right External oblique ab
- left Internal oblique abdominal
- left Adductors
What makes up the Posterior oblique system
- latissimus dorsi
- contralateral gluteus maximus
The Lateral system is made up of what
- gluteus medius
- gluteus minimus
- contra lateral adductors of the thigh
What composes the Deep longitudinal system
- erector spinae
- quadratus lumborum
- throracolumbar fascia
- sacrotuberous ligament
- biceps femoris
Deep longitudinal system creates
Spinal extension (like in Swan exercises)
Lateral System Actions
- adduction and abduction of hips
- upslip downslip (or balance) of pelvis
- to keep pelvis level
over femur when walking and standing
When and where was Joseph Huberts Pilates born?
In Germany around 1883
What exercise equipment did Pilates invent?
- Universal Reformer
- Wunda chair
- Cadillac
- Ladder barrel
- Spine Corrector
Who were some of the early teachers who carried on Pilates work?
- Romana Kryzanowski
- Eve Gentry
- Ron Fletcher
- Carola Trier
- Kathleen Stanford Grant
- Lolita San Miguel
- Mary Bowen
What is TVA and it’s actions?
Transverse abdominis is the 2nd link in the inner unit chain. TVA acts like a corset to draw in the ab muscles and decrease the diameter of the waist.
What is the diaphragm and it’s actions?
It is the primary muscle of respiration. It forms a dome whose bottom edge attaches to the inside of the rib cage, the 12th rib. It plays a major role in breathing, as its contraction increases the volume of the thorax and so inflates the lungs.
Levels of observation of movement patterns
global, integrated planar, local
What is the ankle bone
Malleous
Kyphosis looks like…
Rounded upper back
Kyphosis is caused by…
Weak & long thoracic extensors and scapular stabilizers
Tight and short anterior chest muscles
4 elements of trunk integration
1 breathing
2 inner unit
3 outer unit
4 spinal mobility
When breathing, the diaphragm…(inhale/exhale)
inhale - contacts and moves down to draw air into the lungs
exhale - relaxes and allows air to expell the lungs
Inhaling creates what kind of spinal movement
Extension
Exhaling creates what kind of spinal movement
Flexion
You should cue to inhale for an…
Extension
You should cue to exhale for an…
Flexion movement
What is another name for the inner unit
The core
The inner unit is made up of which muscles?
1 pelvic floor
2 transverse abdominis
3 multifidi
4 diaphragm
The inner unit helps to…
Stabilize the spine
The outer unit helps to…
generate movement and control range of motion
Activating the transverse abdominis helps to…
Prevent back pain
What exercises bring awareness to breath and the transverse abdominis
1 fingertip abdominals
2 all fours abdominals
Activating the inner unit (THE CORE) helps to move the body…
Forward
Supine means…
Laying on back
Prone means
Laying face down
Supine lumbopelvic stability exercises include…
1 marching
2 toe taps
3 dead bug
Prone lumbopelvic stability exercises include…
Swimming
Define articulated bridge and what it is good for
definition - rolling up and down the spine rather than keeping neutral pelvis
good for - strengthening the hamstrings and glutes / training stability in the oblique slings
First cervical vertebra is called the…
Atlas
Second cervical vertebra is called the…
Axis
Tail wag and seated side stretch facilitate…
spinal lateral flexion
Sagittal movements of the spine are…
Extension and flexion
The jelly like nucleus of the spine are…
Intervertebral discs
When one side is too tight and needs to be stretched to improve the opposite side, this is called…
reciprocal inhibition
The hip joint is what kind of joint?
Ball and socket
The sacroiliac joint…(define and nickname)
SI joint, the joint between the sacrum and the ilium (vertebra and pelvis), minimal movement
What are the 2 bottom components of the spine
the sacrum (5 fused), then the coccyx (2 fused)
The glenohumeral joint is the…
shoulder joint, ball and socket, glenoid cavity and humerus
Scapulohumeral rhythm is the…
movement of the scapula as it relates to the humerus
Active Isolated stretching is…
contracting the opposing muscle to release the target muscle
What do you use to analyze posture
Plumb line
Upper Crossed Syndrome
Forward Head and rounded shoulders.
Fix with chest stretches, strengthen scapula and upper back extensors
Lower crossed syndrome
Anterior pelvic tilt and increased lordosis
Fix by stretching anterior hip and low back, strengthen abs and glutes
Sagittal Plane
Flexion and extension
Postural support
Frontal plane
Abduction and adduction
Lateral spinal flexion
Transverse Plane
Medial and lateral rotation
Spinal rotation
Oblique Slings are responsible for…
The anterior and posterior oblique slings create torso flexion and rotation
