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Pilates Test > Anatomical Position & Movements > Flashcards

Anatomical Position & Movements Flashcards

1
Q

What is Flexion

A

Closing a joint (decreasing the angle between two bones) Flexion & extension are defined anteriorly, so we look at what the front of the body is doing

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2
Q

What is Extension

A

Opening a joint (increasing the angle between two bones) Flexion & extension are defined anteriorly, so we look at what the front of the body is doing

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3
Q

Flexion of Elbow

A

When you bend your elbow, you’re flexing it (bringing your Humerus closer to your Radius)

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4
Q

Flexion of Knee

A

When you bend your knee, you’re flexing it (bringing your Tibia & Fibia closer to your Femur)

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4
Q

Flexion of neck

A

Neck flexion would be to drop your head forwards, bringing your chin down towards the chest, decreasing the angle at the front of the body.

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5
Q

Extension of neck

A

Extension of neck is going back through neutral and drop your head behind you, increasing the angle at the front of the body

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5
Q

Hip Flexion

A

When you lift your thigh towards your torso, or hinge your torso towards your thigh, you forward motion means you’re flexing your hip. Again, you’re decreasing the angle at the front of your body. You may hear this being described as “closing your hip”

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6
Q

Hip Extension

A

When you’re standing straight or extending your hips like in a Couch Stretch or Glute Bridge, you’re “opening your hip”.

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6
Q

Lateral flexion and extension of the spine

A

Your neck is part of your spine and can flex anteriorly (forwards) and laterally (sideways), and so can the rest of your spine!

Bending to the right means your right side flexes, while the left side extends and vice versa. You can also do inbetween-ers: flexing diagonally! A combination of Anterior & Lateral flexion!

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7
Q

Shoulder Flexion

A

Lifting your arm up in front of you & up over your head.

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8
Q

Shoulder Extension

A

Lifting your arm back, behind you.

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9
Q

Shoulder Extension bones

A

The upper arm bone (humerus) moves closer to the acromion of your scapula – decreasing the angle the same as other flexing movements.

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10
Q

Wrist Flexion

A

Bring your palm towards your forearm, you’re bending forwards, or anteriorly, defining this direction as flexion.

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11
Q

Wrist Extension

A

When you move the back of your hand towards your forearm, you’re bending backward and increasing the anterior angle,

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11
Q

Wrist Palmarflexion

A

Bringing your palm towards your forearm.

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12
Q

Wrist Dorsiflexion

A

Bringing the back of your hand towards your forearm.

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12
Q

Ankle Dorsiflexion

A

The top of the foot moving towards your shin/shin moves towards the top of your foot

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13
Q

Plantarflexion

A

The sole of the foot moves back, and toes point towards the floor (/top of the foot moves away from your shin)

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13
Q

Plantarflexion

A

The sole of the foot moves back, and toes point towards the floor (/top of the foot moves away from your shin)

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14
Q

Anterior

A

Front
Anterior Pelvic Tilt.

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15
Q

Posterior

A

Back

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16
Q

Anterior Pelvic Tilt

A

Your Pelvis is tilted forwards

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17
Q

Where is Rectus Abdominus relative to the Transverse Abdominus?

A

The Rectus Abdominus are in front of the Transverse Abdominus.

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18
Q

Posterior Chain

A

A chain of muscles on the back of your body, e.g. Glutes & Lats.

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19
Q

Your hamstrings are posterior thigh muscles.

A

Your hamstrings are on the back of your thigh.

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20
Q

Medial

A

Towards the midline

21
Q

Lateral

A

Away from the midline

22
Q

Lateral Chain

A

Muscles on the outside edge of your body, away from your midline, e.g. obliques & IT Band.

23
Q

Medial Collateral Ligament (MCL)

A

Ligament on the inside of your knee.

24
Q

Anterior Cruciate Ligament (ACL)

A

In the centre of the knee, crossing in front of the Posterior Cruciate Ligament.

25
Q

Posterior Cruciate Ligament (PCL)

A

In the centre of the knee, crossing behind the Anterior Cruciate Ligament.

26
Q

Medial Collateral Ligament (MCL)

A

On the inside of the knee.

27
Q

Lateral Collateral Ligament (LCL)

A

On the outside of the knee.

28
Q

Superior

A

Up towards the head / above

29
Q

Inferior

A

Down towards the feet / under

30
Q

Supraspinatus (rotator cuff muscle)

A

Above the spine of the scapula

31
Q

Infraspinatus (rotator cuff muscle)

A

Under the spine of the scapula

32
Q

Thoracic Vertebrae are superior to the Lumbar Vertebrae

A

The Thoracic Vertebrae are above the Lumbar

33
Q

Your Tensor Fasciae Latae (TFL) blends inferiorly to the IT Band

A

The bottom of the TFL (closest to your feet) turns into your TB Band

34
Q

Proximal

A

Closer to the origin point
Requires a limb having an attaching point to the body (or Origin) with the other end not attached, such as your arm, leg

35
Q

Distal

A

Away from the origin point
Requires a limb having an attaching point to the body (or Origin) with the other end not attached, such as your arm, leg

36
Q

Contract

A

When a muscle shortens

37
Q

Relax

A

When a muscle lengthens

38
Q

Abduction

A

Moving away from the midline

39
Q

Adduction

A

Moving towards the midline
Abduction your limb is being abducted by aliens! Being lifted away from your body!

39
Q

Adductors muscles

A

1) Adductor Brevis, 2) Adductor Longus, 3) Adductor Magnus
Three muscles on the inner thigh which help move your leg inwards – toward your midline.

40
Q

Leg abductor muscles

A

Lateral, higher up your body, closer to your abs, so the abductors move laterally - away from your body.

41
Q

Elevation

A

Lifting/moving upwards

42
Q

Depression

A

Dropping/moving downwards

43
Q

Protraction

A

Moving Forwards & Out
Only jaw & shoulders

44
Q

Retraction

A

Moving Backwards & In
Only jaw & shoulders

45
Q

Anterolateral

A

Forwards & Out
Anterior = Forward, Lateral = Outwards…

46
Q

Posteromedial

A

Backwards & In
Posterior = Back, Medial = Inwards

47
Q

Shoulder Protraction

A

Shoulder blades are forward & outwards on your back, often called “rounded shoulders”.

48
Q

Shoulder Retraction

A

Shoulder blades are backward & inwards on your back, often called “pinching your shoulder blades”

49
Q

Internal Rotation

A

Rotating in, towards the midline.

50
Q

External Rotation

A

Rotating out, away from the midline.

51
Q

Pronation

A

To rotate in/down

52
Q

Supination

A

To rotate out/up

53
Q

Foot pronation

A

It “rolls” in and down towards the floor.

54
Q

Foot supination

A

Rolling your foot or palm up away from the floor

55
Q

Eversion

A

Tilting the sole of your foot to face outwards (laterally)

56
Q

Inversion

A

Tilting the sole of your foot to face inwards (medially)

Pilates Test (11 decks)

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