Anatomy Flashcards
(149 cards)
1
Q
What is the primary function of the transverse abdominis in Pilates?
A
It acts as a deep stabilizer for the spine and core, drawing the navel inward to support spinal alignment.
2
Q
Which Pilates cues activate the obliques?
A
‘Draw ribs to hips,’ ‘rotate from the waist,’ and ‘wring out the spine’ target the internal and external obliques.
3
Q
Which muscles are primarily engaged during the Hundred?
A
Rectus abdominis, transverse abdominis, obliques, hip flexors.
4
Q
What role do the multifidus muscles play in Pilates?
A
They support spinal extension, stability, and segmental control.
5
Q
Which Pilates exercise strengthens the erector spinae?
A
Swan, Swimming, and Breaststroke Prep.
6
Q
Which muscle is primarily targeted in Side-Lying Series (Leg Lifts)?
A
Gluteus medius.
7
Q
What does the gluteus maximus do during bridging exercises?
A
It drives hip extension and supports pelvic lift.
8
Q
Which muscle stabilizes the scapula in Pilates arm work?
A
Serratus anterior.
9
Q
What role does the rotator cuff play in Pilates?
A
It stabilizes the shoulder joint during upper body movement.
10
Q
Which muscle group is activated during Footwork on the Reformer?
A
Quadriceps, hamstrings, glutes, and calves.
11
Q
What action does the adductor group perform in Pilates?
A
It helps stabilize the pelvis and draw the legs toward midline.
12
Q
How does the diaphragm contribute to Pilates breath?
A
It facilitates 3D breathing by expanding the ribcage laterally and posteriorly during inhalation.
13
Q
Why is exhalation emphasized during effort in Pilates?
A
To engage the transverse abdominis and increase core support.
14
Q
What is the function of the pelvic floor muscles in Pilates?
A
They support pelvic organs and assist with core stabilization and breath control.
15
Q
What Pilates cue helps activate the pelvic floor?
A
‘Lift the pelvic floor like a jellyfish rising’ or ‘zip up from pubic bone to navel’.
16
Q
Which muscles should remain relaxed during Pilates head nods?
A
Sternocleidomastoid and upper trapezius.
17
Q
What is the role of the deep neck flexors in Pilates?
A
They support cervical spine stability and proper head alignment during flexion.
18
Q
Which muscles retract the scapula during Rowing exercises?
A
Rhomboids and middle trapezius.
19
Q
Which muscles protract the scapula during Ab Press or Plank?
A
Serratus anterior and pectoralis minor.
20
Q
What is the role of the rectus abdominis in Pilates?
A
It flexes the spine and supports core strength, especially in roll-up exercises.
21
Q
How do obliques contribute to spinal movement?
A
They assist with rotation and lateral flexion of the spine.
22
Q
Which Pilates exercises target the erector spinae group?
A
Swan, Swimming, and Breaststroke.
23
Q
What role does the quadratus lumborum play in Pilates?
A
It helps with lateral flexion and stabilizing the lumbar spine.
24
Q
What is the function of the gluteus medius in Pilates?
A
It stabilizes the pelvis during unilateral leg work.
25
Which muscle supports external rotation of the hip in Clamshells?
Piriformis.
26
What action do the hamstrings perform in bridging?
They assist with hip extension and help stabilize the pelvis.
27
Which muscle group supports knee extension in Footwork?
Quadriceps.
28
Which muscles are activated during Reformer heel raises?
Gastrocnemius and soleus.
29
What role do the intrinsic foot muscles play in Pilates?
They support foot arch and balance during standing and footbar work.
30
What is the function of the transverse abdominis?
Provides deep core stability and assists with spine protection.
31
How do you cue engagement of the transverse abdominis in Pilates?
'Draw the navel to spine' or 'zip up from pubic bone to ribs'.
32
What role does the rectus abdominis play in Pilates?
Assists in spinal flexion and trunk stability.
33
Which muscles are responsible for trunk rotation?
Internal and external obliques.
34
How do the obliques support lateral flexion?
They contract on one side to bend the torso sideways.
35
Which abdominal exercise targets all layers of core muscles?
The Hundred with imprinting and breath coordination.
36
What muscle helps stabilize the lumbar spine in neutral pelvis?
Transverse abdominis.
37
How does the diaphragm interact with core stability?
It controls intra-abdominal pressure and supports deep core activation.
38
What does the pelvic floor do during exhalation in Pilates?
It lifts to assist transverse abdominis and spinal support.
39
What is the function of the multifidus?
Segmental stabilization of the vertebrae and posture control.
40
Which muscle group helps extend the spine during Swan?
Erector spinae.
41
What is the role of the quadratus lumborum?
Lateral trunk flexion and lumbar stability.
42
Which muscles assist in spinal rotation?
Multifidus, rotatores, obliques.
43
What supports spinal articulation in Roll Down?
Transverse abdominis and spinal extensors.
44
Which back muscle is activated in Breaststroke?
Latissimus dorsi.
45
How do back extensors work in prone exercises?
They lift the spine while maintaining abdominal engagement.
46
What cue assists spinal decompression?
'Lengthen through the crown' or 'float the spine upward'.
47
How does Pilates support scoliosis?
Improves symmetrical strength, spinal mobility, and core alignment.
48
Which Pilates prop helps support neutral spine?
Small ball, foam roller, or arc barrel.
49
How do spinal stabilizers function in side-lying series?
They prevent unnecessary spinal movement during hip work.
50
What is the function of gluteus medius?
Pelvic stabilization during single-leg work.
51
Which exercise targets gluteus maximus?
Shoulder Bridge or Step Up on Chair.
52
Which muscle group supports hip abduction?
Gluteus medius and minimus.
53
What movement does piriformis support?
External rotation of the hip.
54
How does the iliopsoas contribute to Pilates?
It initiates hip flexion and supports spinal posture.
55
What do hamstrings do in bridging?
Assist hip extension and stabilize the pelvis.
56
Which muscles are stretched in hamstring stretches?
Hamstrings: biceps femoris, semitendinosus, semimembranosus.
57
What is the role of adductors in Pilates?
Bring legs toward midline, stabilize pelvis.
58
What cue helps activate the glutes?
'Press the foot down and lift from the sit bones.'
59
How can tight hip flexors affect Pilates posture?
They may cause anterior pelvic tilt and lumbar strain.
60
Which muscles retract the scapula?
Rhomboids and middle trapezius.
61
Which muscles protract the scapula?
Serratus anterior and pectoralis minor.
62
What stabilizes the scapula during arm movements?
Serratus anterior and lower trapezius.
63
Which muscles make up the rotator cuff?
Supraspinatus, infraspinatus, teres minor, subscapularis.
64
What is the role of deltoids in Pilates?
Assist with arm elevation and abduction.
65
Which cue helps shoulder stability?
'Draw the shoulder blades into back pockets.'
66
How does latissimus dorsi function in Pilates?
Supports arm extension, spinal stability, and scapular control.
67
What action occurs in arm circles?
Shoulder flexion, extension, abduction, and scapular stabilization.
68
What muscle supports arm overhead control?
Serratus anterior.
69
Which muscles oppose shoulder shrugging?
Lower trapezius and latissimus dorsi.
70
Which muscles extend the knee?
Quadriceps.
71
What muscles are used in Reformer footwork?
Glutes, quads, hamstrings, calves.
72
Which muscles stabilize the knee in lunges?
Hamstrings and quads.
73
What muscle controls dorsiflexion?
Tibialis anterior.
74
Which muscles are responsible for plantarflexion?
Gastrocnemius and soleus.
75
What stabilizes the ankle in standing balance?
Peroneals and tibialis posterior.
76
How does Pilates improve foot intrinsic strength?
Through toe spreading, footwork, and foot articulation.
77
Which muscles are active during heel raises?
Gastrocnemius and soleus.
78
What does the tibialis posterior do?
Supports the arch and controls foot inversion.
79
What muscle helps lift the toes?
Extensor digitorum longus.
80
Why is lateral breathing used in Pilates?
It prevents tension in the neck and maintains core engagement.
81
What role does breath play in movement coordination?
It supports rhythm, flow, and trunk control.
82
How does Pilates support joint integrity?
By strengthening stabilizers and promoting alignment.
83
What is the connection between breath and core control?
Exhalation activates transverse abdominis and pelvic floor.
84
What cue promotes cervical alignment in chest lift?
'Keep space between chin and chest like a clementine.'
85
What is the function of the thoracolumbar fascia in Pilates?
Transmits force and supports spine and abdominal connection.
86
What is imprinting in Pilates?
Gently pressing the low back toward the mat to reduce lumbar arch.
87
What is neutral pelvis?
ASIS and pubic bone lie in the same horizontal plane.
88
How do Pilates props enhance feedback?
They increase proprioception and help correct alignment.
89
Why is precision important in Pilates?
It builds neuromuscular control and prevents compensatory movement.
90
What is the primary function of the sacroiliac (SI) joint in Pilates?
It provides slight movement and transfers forces between the spine and pelvis.
91
What causes sacroiliac joint dysfunction in Pilates practice?
Imbalanced muscle activation and asymmetrical movement patterns.
92
Which cue can help reduce anterior pelvic tilt?
'Draw ribs down' or 'soften the front ribs'.
93
Which muscle supports hip internal rotation?
Tensor fasciae latae.
94
Which muscles are activated during Side Kick Series?
Gluteus medius, gluteus minimus, and tensor fasciae latae.
95
What do the deep lateral rotators of the hip do?
They externally rotate the femur and stabilize the hip joint.
96
What exercise strengthens the hip abductors?
Side-lying leg lifts or standing leg slides.
97
Which Pilates prop is best for activating abductors?
Mini ball placed between thighs or above knees.
98
Which condition benefits from lateral hip strengthening?
Hip bursitis and IT band syndrome.
99
Which glute muscle is emphasized in single-leg bridging?
Gluteus maximus on the working leg.
100
What muscles form the deep core system?
Transverse abdominis, diaphragm, pelvic floor, and multifidus.
101
Which muscle provides segmental spinal control?
Multifidus.
102
How do Pilates exercises promote spinal decompression?
By lengthening the spine against gravity and promoting core support.
103
Which movement plane is emphasized in Saw?
Transverse plane.
104
What is the function of spinal articulation in Pilates?
To promote segmental mobility and core control.
105
Which exercise improves thoracic extension?
Swan or Thoracic Extension over Barrel.
106
What exercise targets lumbar stabilization?
Dead Bug or Toe Taps in Supine.
107
Which muscle compensates in weak spinal extensors?
Hamstrings or glutes may over-recruit.
108
What is the ideal cue for neutral spine?
'Maintain natural curves of the spine with no tension.'
109
What muscles are involved in thoracolumbar stability?
Latissimus dorsi, glutes, obliques, and thoracolumbar fascia.
110
Which muscles are weak in forward shoulder posture?
Lower trapezius and serratus anterior.
111
What Pilates move corrects rounded shoulders?
Chest expansion or Rowing Back.
112
Which muscle is overactive in upper trap dominance?
Upper trapezius.
113
Which exercise improves scapular mobility?
Wall Angels or Arm Circles.
114
Which cue supports scapular stability?
'Slide shoulders away from ears' or 'wrap shoulder blades down and wide'.
115
What movement recruits the rhomboids?
Scapular retraction in Rowing or Shoulder Blade Squeeze.
116
Which Pilates exercise activates the deltoids?
Box Arm Circles or Pulling Straps.
117
Which shoulder muscle is vulnerable in overhead work?
Supraspinatus.
118
What is the role of the subscapularis?
Internal rotation of the humerus and shoulder stabilization.
119
What movement does teres minor assist?
External rotation of the humerus.
120
What movement do the hamstrings assist?
Knee flexion and hip extension.
121
Which muscles prevent knee valgus in squats?
Gluteus medius and vastus medialis.
122
How can Pilates reduce knee stress?
By strengthening the surrounding musculature and aligning knee over toes.
123
Which Pilates cue supports knee tracking?
'Knee in line with second toe.'
124
What muscle supports ankle eversion?
Peroneus longus and brevis.
125
Which muscle supports the medial longitudinal arch?
Tibialis posterior.
126
What is the function of the plantar fascia?
Supports foot arch and absorbs shock.
127
Which muscle flexes the toes?
Flexor digitorum longus.
128
What is the effect of collapsed arches in Pilates?
Decreased balance, altered gait, and foot instability.
129
What exercise strengthens the intrinsic foot muscles?
Toe curls, foot doming, and spreading toes.
130
What is the connection between breath and vagal tone?
Deep diaphragmatic breath can stimulate the vagus nerve and promote relaxation.
131
Which breathing technique improves core activation?
Lateral thoracic breathing.
132
How does the intercostal muscle group support breath?
They expand the ribcage laterally during inhalation.
133
Which Pilates exercise focuses on ribcage mobility?
Breathing with ribcage movement over foam roller.
134
What is the role of fascia in Pilates movement?
It transmits force, stores elastic energy, and contributes to stability.
135
Which fascia supports spinal stability?
Thoracolumbar fascia.
136
What role does the psoas play in stress patterns?
It may hold emotional tension and influence posture.
137
Which breath cue releases jaw and neck tension?
'Soften the tongue and release the jaw.'
138
How does breath affect pelvic floor activation?
Exhalation aids pelvic floor lift; inhalation releases it.
139
How can fascial hydration be enhanced?
Through slow, elastic stretching and multidirectional movement.
140
Which Pilates exercise challenges the posterior chain?
Swimming or Leg Pull Back.
141
What cue improves shoulder-neck dissociation?
'Keep head still while arms move.'
142
Which Pilates move aids hip dissociation?
Leg Circles or Hip Rolls.
143
How do deep core muscles support gait?
They stabilize the pelvis and spine during single-leg stance.
144
Which imbalance leads to lordosis?
Weak abdominals and tight hip flexors.
145
Which Pilates movement aids scoliosis?
Side bending and spinal rotation with symmetrical control.
146
What is the role of proprioception in Pilates?
Helps the body sense movement and position for better control.
147
Which population benefits from scapular stabilization?
Post-rehab shoulder injuries or hypermobility.
148
What movement supports rotational sports training?
Oblique Twists, Saw, or Standing Spiral.
149
What does controlled eccentric movement prevent?
Joint strain and muscle overuse.
