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Pilates > 9: MOVEMENT + MUSCLE ACTIONS > Flashcards

9: MOVEMENT + MUSCLE ACTIONS Flashcards

1
Q

What is tranverse plane of movement

A

Splits the body into superior (upper) and inferior (lower). Any movement that rotates

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2
Q

What movements take place in the tranverse plane

A

Rotation
Pronation
Supination
Horizontal flexion
Horizontal extension

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3
Q

What is sagittal plane of movement

A

Splits the body between left and right

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4
Q

What movements take place in the sagittal plane

A

flexion
extension
plantar flexion
dorsi flexion

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5
Q

What is frontal plane of movement

A

Splits body between anterior (front) and posterior (back)

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6
Q

What movements take place in the frontal plane

A

Abduction
Adduction
Elevation
Depression
Invasion / exersion

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7
Q

What is an agonist

A

prime mover, the main muscle responsible for movement

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8
Q

What is an antagonist

A

The opposite muscle to the agonist. It relaxes when the agonist is contracting, allowing movement to occur at the joint

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9
Q

What is the synergist

A

Other muscles which may join in and help the agonist with it’s movements

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10
Q

What is a fixator

A

Where a muscle contracts statically to fix parts of the body to maintain correct or stable position

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11
Q

A muscle can only pull (not push) true or false

A

True

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12
Q

A skeletal muscle crosses at least one joint true or false

A

true

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13
Q

A muscle can only work in it’s line of fibre true or false

A

true

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14
Q

What is the origin and insertion of the bicep

A

Origin: Scapula
Insertion: Radius

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15
Q

What joints does the bicep cross

A

Elbow and shoulder

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16
Q

What is the action of the bicep

A

Flexes the elbow, supinates (rotate so palm is up) forearm

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17
Q

What is the origin and insertion of the tricep

A

Origin: Scapula and humerus
Insertion: Ulna

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18
Q

What joints does the tricep cross

A

Elbow and shoulder

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19
Q

What is the action of the tricep

A

Extends the elbow

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20
Q

What is the origin and insertion of the deltoid muscle

A

Origin: Clavicle and scapula
Insertion: Humerus

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21
Q

What joints does the deltoid cross

A

Shoulder

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22
Q

What is the action of the deltoid

A

abducts arm, assists in shoulder rotation

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23
Q

What is the origin and insertion of lats

A

Origin: Lumbar and sacral vertebrae, and thoracic vertebrae 7-12
Insertion: humerus

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24
Q

What joints do lats cross

A

Shoulder

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25
Q

What is the action of the lats

A

Adducts, extends and inwardly rotates the shoulder

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26
Q

What is the origin and insertion of rhomboids

A

Origin: 7th cervical vertebra and thoracic vertebrae 1-5
Insertion: Scapula

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27
Q

What joints does the rhomboid cross

A

Shoulder girdle

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28
Q

What is the action of the rhomboids

A

Retracts shoulder girdle, inwardly rotates scapula

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29
Q

What is the origin and insertion of traps

A

Origin: 7th cervical vertebra and all thoracic vertebrae
Insertion: Clavicle and scapula

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30
Q

What joints do traps cross

A

shoulder girdle

31
Q

Action of traps

A

elevates shoulders and extends neck, retract scapula, depress scapula

32
Q

Origin and insertion of pec major

A

Origin: Clavicle and sternum
Insertion: Humerus

33
Q

Pec major joints crossed

A

Shoulder girdle

34
Q

Action of pec major

A

Horizontal flexion, adduction and inward rotation of the arm

35
Q

Origin and insertion of transverse abdominis

A

Origin: iliac crest, lumbar fascia and cartilage of interior ribs
Insertion: Xiphoid process (distal edge of sternum), linea alba and pubic symphysis

36
Q

Transverse abdominis joints crossed

A

Lumbar vertebrae

37
Q

Transverse abdominis action

A

pull abdomen in for posture and spine support

38
Q

Origin and insertion of rectus abdominis

A

Origin: Pubis
Insertion: Ribs

39
Q

Rectus abdominis joints crossed

A

Thoracic and lumbar vertebrae

40
Q

Rectus abdominis action

A

flexes thoracic and lumbar spine

41
Q

Erector spine origin and insertion

A

Origin: Sacrum, ilium to thorax
Insertion: ribs, vertebra to base of skull

42
Q

Erector spine joints crossed

A

vertebrae of spine

43
Q

Erector spine action

A

extends the spine, rotates the thoracic spine

44
Q

origin and insertion or external obliques

A

Origin: lower ribs
Insertion: Ilium

45
Q

external obliques joints crossed

A

vertebrae of spine

46
Q

External obliques fibre direction

A

diagonal

47
Q

External obliques action

A

Laterally flexes and rotates thoracic spine

48
Q

Internal obliques origin and insertion

A

Origin: Ilium
Insertion: Lower ribs

49
Q

Internal obliques joints crossed

A

torso and pelvis

50
Q

Internal oblique action

A

laterally flexes and rotates thoracic spine

51
Q

Iliopsoas (inner hip) origin and insertion

A

Origin: lumbar vertebra and ilium
Insertion: Femur

52
Q

Iliopsoas joints crossed

A

hip

53
Q

Iliopsoas action

A

flexes the hip

54
Q

Glutes origin and insertion

A

Origin: ilium and sacrum
Insertion: Femur

55
Q

Glutes joints crossed

A

Hip

56
Q

Glutes action

A

extends and outwardly rotates the hip

57
Q

Abductor origin and insertion

A

Origin: ilium and sacrum
Insertion: Femure

58
Q

Abductor joints crossed

A

Hip

59
Q

Abductor action

A

abduct and outwardly rotate the hip

60
Q

Hamstring origin and insertion

A

origin: ischium
Insertion: tibia and fibia

61
Q

hamstring joints crossed

A

hip and knee

62
Q

hamstring action

A

extends the hip, flexes the knee

63
Q

Tibialis anterior (front of tibia) origin and insertion

A

origin: tibia
Insertion: 1st metatarsal

64
Q

tibialis anterior joints crossed

A

Ankles

65
Q

tibialis anterior action

A

dorsiflexes in the ankle

66
Q

adductor origin and insertion

A

origin: pubis and ischium
Insertion: femur

67
Q

adductor joints crossed

A

hip

68
Q

adductor action

A

adduct and inwardly rotate hip

69
Q

quads origin and insertion

A

origin: femur and ilium
insertion: tibia

70
Q

quads joints crossed

A

hip and knee

71
Q

quads action

A

extends the knee

72
Q

gastrocnemius (calf) origin and insertion

A

origin: femur
insertion: calcaneus (heel)

73
Q

gastrocnemius (calf) joints crossed

A

ankle and knee

Pilates (17 decks)

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