Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

Pilates Mat 2 > Anatomy Pilates > Flashcards

Anatomy Pilates Flashcards

(138 cards)

Start Studying
1
Q

Nucleus pulposus

A

Soft jelly center of intervertebral disc

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Reciprocal inhibition

A

Good range of movement on both sides of a joint

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

ASIS and pubic symphysis

A

Bony landmarks on the front of the body neutral pelvis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

4 joints of the shoulder

A

Sternocalvicular
Acromiocalvicular
Glenohumeral
Scapulothoracic

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

3 bones of the shoulder

A

Calvical
Scapula
Humerus

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Scapular elevation muscles

A

Levator scapulae
Rhomboids
Trapezius - upper

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Scapular depression

A

Serratus
Trapezius - lower
Pectoralis minor

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Scapular protraction

A

Serratus

Pectoralis minor

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Scapular retraction

A

Rhomboids

Trapezius - middle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Scapular upward rotation

A

Trapezius -all

Serratus

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Scapular downward rotation

A

Levatoe scapulae
Rhomboids
Pectoralis minor

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Shoulder adduction

A

Latissimus dorsi
Pectoralis major
Infraspinatus

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Shoulder abduction

A

Supraspinatus - 30 degrees

Deltoids

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Shoulder lateral rotation

A

Deltoids- posterior
Infraspinatus
Teres minor

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Shoulder medial rotation

A

Pectoralis major
Subscapularis

Deltoids - anterior

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Shoulder extension

A

Deltoids - posterior
Pectoralis major- lower fibers
Latissimus dorsi

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Shoulder flexion

A

Deltoids - anterior

Pectoralis major- upper

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Leg abduction

A

Tensor fascia lata
Iliotibial band
Gluteus max, min, medium

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Quadriceps

A

Vastus intermedius
Vastus laterlis
Vastus medialis
Rectus femoris

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Leg flexors

A

Psoas major
Iliacus
Sartorius
Quadriceps

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Leg adductors

A

Pectineus
Adductor - Longus, Magnus, Brevis
Gracilis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Leg extentions muscles

A

Hamstrings
Semimembranosus
Semitendinosus
Biceps femoris

Gluteus max

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Trunk integration

A

Breathing
Inner unit activation
Outer unit- lumbopelvic stability
Spinal mobility and strength

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Pilates movement principles

A 
Whole body movement
Trunk integration
Lower body training
Upper body training
Mobility and restoration
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Spine - pocet obratlu
``` 7 krcni 12 hrudni 5 bederni 5 - krizova kost 3-4 kostrc ```
26
Inner unit
Transversus abdominis Multifidi Pelvic floor Diaphragm
27
Outer unit
Anterion Oblique Sling System Posterior Oblique System Lateral System Deep Longitudinal System
28
Anterior Oblique Sling System - mussels
Serratus anterior External oblique abdominals Internal oblique abdominals Adductors
29
Anterior Oblique Sling System purpose
Torso flexion, rotation, pelvic stability
30
Posterior Oblique System
Latissimus dorsi | Contralateral gluteus max
31
Posterior Oblique System purpose
Torso extension, rotation pelvic stability
32
Lateral system
Quadratus lumborum Gluteus medius Gluteus minimus Contralateral Adductos
33
Deep Longitudinal System
``` Erector spinae Quadratus lumborum Thoracolumbar fascia Sacrotuberosis ligament Plantar fascia ```
34
3 kinds of stretching
Contract / release Active isolated stretch Static
35
Shoulder muscles 3 roles
Glenohumeral stabiliry and mobility Moves scapular Moves humerus
36
Vertebral foramen
the opening created by the posterior surface of the vertebral body and the vertebral arch. The protective channel for the spinal cord
37
Vertebral arch
Created by the fusion of the pedicle and lamina
38
Spinous process
Protrudes from the posterior side of each vertebra
39
Transverse process
laterally off the sides of each vertebra. There two on each.
40
Pedicle
Between the vertebral body and the transverse process
41
Lamina
Connects the transvers process to the spinous process
42
Superior and inferior facet joints
joint between the vertebrae
43
Intervertebral foramen
Opening made by two vertebrae
44
Intervertebral disc
Cushion between vertebrae
45
Anulus fibrosus
Vnejsi cast meziobratlove plotynky
46
Erector spinae muscle group
Spinalis Longissimus Iliocostalis
47
Spinalis - actions
Most central Run on the top of deep spinal muscles Bilaterally extend the spine Unilaterally assist in lateral flexion
48
Longissimus- actions
Intemediate column of the erector spinae group Bilaterally extend the spine Unilaterally laterally flex Cervical fibers rotate the head to the same side
49
Ilicostalis
The widest Bilaterally extend the spine Unilaterally assist in lateral flexion
50
Side view Vertical alignment
``` Tip of earlobe Top of shoulder Center ribcage High point of iliac crest Mid point lateral side of the knee Slightly in front of the lateral malleolus of the ankle or center of cuboid ```
51
Front Vertical Alignment
``` Nose Center of Sternum Navel Center of pubic bone Legs Inside ASIS Center of patella Center of the front of the ankle Space between 1&2 toe ```
52
Back vertical alignment
``` Center of skull Spine straight Center of sacrum and tailbone Legs Center of gluteal fold Center of back knee Center of Achilles tendon ```
53
Sagittal plane movements
Flexion and extensions of the spine and the limbs | Support upfront posture
54
Frontal plane movements
Spinal lateral flexion, abduction, adduction of the limb Lateral and medial stability
55
Transverse plane movements
Spinal rotation Medial and lateral rotation of the limbs Rotation stability and control
56
Hip flexion muscles
``` Iliacus Psoas major Sartorius Rectus femoris Vastus intermedius, lateralis, medialis ```
57
Torso flexion muscles
Rectus abdominis | Internal and external oblique abdominals
58
Spinal extention muscles
Erector spinae
59
Hip extensions muscles
``` Semimembranosus Semitendinosus Biceps femoris plus Gluteus maximus ```
60
Hip abduction muscles
Gluteus medius, minimus and maximus Iliatibial band tensor fascia lata
61
Axial elongation
Create a space between the vertebrae
62
Pelvice clock ex. purpose
Locate neutral position , release tension in back and hips
63
Fingertip abdominals ex. purpose
identify and engage the transversus abdominis
64
All four abdominals purpose
Identify and engage the transversus abdominis | Identify neutral spine
65
Flat back bridging purpose
Increase stability of the spine | Str. multifidy, erector spinae, gluteas, hamstrings
66
Standing multifidi purpose
Identify multifidy | Identify imbalances on either side of the spine
67
Neutral squats purpose
Activate the inner unit | Training lower body strength and alignment
68
Swimming ex. purpose
Str. posterior oblique sling, incl. extensor muscles of the back, glutes and hamstring Challenge lumbopelvic stability
69
Cat/cow ex. purpose
Mobilizes the spine in flexion and extension
70
Oblique abdominals ex. purpose
Str. and awareness of the oblique abdominals | Integration between core and movements od the spine
71
Tail wag ex. purpose
Mobilizes spine and hips
72
Abdominals curls ex. purpose
Feel and str. abdominals | Lean how to lift the head and integrate with the torsoabdominal ex.
73
Rockets ex purpose
Str the upper back | Increase thoracic extension- posilit vzpimovace patere
74
Seated side streacth ex. purpose
Increase lateral flexion
75
Seated twist
Increases rotation
76
Optimum leg aligment (in low body training)
Hip joint , knee joint and ankle joint are lined up directly in standing and squating and lunging Feet are neutral , no supinated or pronated
77
Balance range of motion (in low body training)
creating musculare balance on all sides of joints
78
Reciprocal inhibition (in low body training)
Good range of motion on both sides of the joint
79
balanced muscular strength (in low body training)
opt. joint function, stability of the joint
80
create strength and endurance (in low body training)
is often used to develop good cardio health, | lower body needs good amount strength and endurance to stay healthy
81
train agility , balance and coordination (in low body training)
To handle ordinary and inexpected situation
82
Ilium
Largest part of hip bones
83
Ischium
lower and back part of the hip bone
84
Pubis
the most anterior part of the hip bone
85
Acetabulum
the socket for femoral head
86
Ischial tuberosities
sitting bones
87
Iliac crest
lopatky kosti panevni
88
Anterior superior iliac spine - ASIS
spiny vepredu
89
Anterior inferior iliac spine AIIS
mensi spiny
90
Posterior Superior Iliac Spine PSIS
spiny vzadu
91
Sacroiliac joint
between sacrum and ilium | Minimal movement
92
Acetabulofemoral joint
kucelni kloub
93
Sacrococygeal symphysis movement
Slightly moveable in flexion and extension
94
Pubic symphysis
unites left and right pubic bones
95
Deep hip muscels
``` Quadratus femoris Obturator externus Obturator internus Piriformis Gemellus superior and inferior ```
96
Quadratus femoris
Lateral rotation of the hip | Stabilizer of the femoral head
97
Piriformis
Lateral rotation on an extended hip Abduction on a flexed hip Stabilizer of the femoral head
98
Obturator externus
Assits Lateral rotation of the femur | Stabilizer of the femoral head
99
Obturator internus
Assits Lateral rotation on an extended hip and Abduction on a flexed hip Stabilizer of the femoral head
100
Gemellus superior and inferior
Assits Lateral rotation on an extended hip and Abduction on a flexed hip Stabilizer of the femoral head
101
Abductors
``` Tensor fascia lata Iliotibial band Gluteus medius Gluteus Minimus Gluteus Maximus ```
102
Tensor fascia lata actions
Flexes Abducts Medially rotates
103
Gluteus minimus
Flexes Abducts Medially rotates
104
Gluteus Medius
Abducts Anterior fiber medially rotates and flexes Posterior fibers extend and laterally rotates the hip
105
Gluteus Maximus
Extends, abducts, laterally rotates
106
Hip Flexor - name them
Psoas major Iliacus Sartorius Quadriceps femoris - vastus intemedius, vastus lateralis, vastus medialis, rectus femoris
107
Psoas major
Flexion, adduction , lateral rotation
108
Iliacus
Flexion, adduction , lateral rotation
109
Sartorius
assists in flexion, adduction , lateral rotation
110
rectus femoris
Flexes the hip
111
Vastus ....
extends the knee and stab the patella
112
Hip Adductors - name it
``` Pectineus Adductor Longus Adductor brevis Adductor magnus Gracilis ```
113
Adductor brevis
Adducts and medially rotate the hip | Assits in flexing
114
Adductor magnus
Adducts and medially rotate the hip | Posterior fibers extend the hip
115
Gracilis
Adducts and medially rotate the hip
116
Hip Extensors- hamstrings
Semimembranosus Semitendinosus Biceps femoris
117
Rotator cuff muscles
``` Endurance muscle group- light resistance and high repetition Subscapularis - pod lopatkou Infraspinatus- nad lopatkou Teres minor - tenky pod lopatkou Supraspinatus- tenky horni cast lopatky ```
118
Subscapularis functions
Medial rotation of the shoulder Adduction Extention
119
Infraspinatus
Lateral (externat) rotation of the shoulder Adduction Extension
120
Teres minor
Lateral (externat) rotation of the shoulder Adduction Extension
121
Supraspinatus functions
Abduction of the shoulder 30 procent, then deltoids
122
Muscles of Shoulder girdle
``` Pectoralis Minor Serratus anterior Levator scapulae Rhomboids Trapezius ```
123
Pectoralis minor functions
Stabilization Depression Dounward rotation of the scapula
124
Serratus anterior
Protraction, depression, upward rotation | Help pushing in any direction
125
Levator Scapulae
Elevates the scapulae | Lift the shoulder to the ear
126
Romboids
Retraction Downward rotation Stability of the scapulae
127
Trapezius upper fibers
scapulae elevation | Holding the head in the extention then riding a bycicle
128
Trapezius middle fibers
Scapulae retraction | Pulling shoulder back to stick the chest out
129
Trapezius lower fibers
downward rotation of the scapulae | Depressing the scapulae then reacing the arm into bid heavy jacket
130
Trapezius all fibers
Upward rotation | Then waving a friend
131
Power muscles of the upper body
Pectoralis major Latissimus dorsi Deltoids
132
Pectoralis major
Moves the arm into flexion from extension and into extension from flexion into horizontal adduction and medial rotation
133
latissimus dorsi
Adducts, medially rotates and extends the humerus
134
Deltoids
Shoulder abduction, flexion , extension | Used anytime the arm is raised up from the side of the body
135
Scapular stability and trunk integration ex. | prepilates
``` Plank prep Modified plank Plank Plank with one leg lifted Forearm plank Push ups Planks ```
136
Push up. Name all ex.
``` All four triceps push ups Wall push ups Incline push ups Modified push ups Full push ups ```
137
Back plank Name all ex
``` Back planl prep- elevation , depression Modified back plank Back plank marching Back plank Back plank leg lift ```
138
Side plank name all ex
Side plank Side forearm plank Side plank leg stacked Side plank leg lift

Pilates Mat 2 (3 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions