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Pilates Anatomy & Physiology > Posture > Flashcards

Posture Flashcards

1
Q

Name the 5 parts of the spine

A

Cervical spine, thoracic spine, lumbar spine, sacrum, coccyx

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2
Q

What is a neutral spine position

A

One that maintains the 4 curves (cervical, thoracic, lumbar, sacral) - no flexing, extending or twisting excessively

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3
Q

What is a neutral lumbar spine?

A

Halfway between a flat lower back (pelvis tilted back) and an arched lower back (pelvis tilted forwards)

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4
Q

Name 3 reasons a neutral spine is important?

A

Prevents joint & ligament damage in vertebral column
Weight bearing exercises can be performed with biomechanical efficiency
Helps the transmission of stressors through the pelvis caused by impact

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5
Q

What is hyper kyphosis? (Rounded shoulders)

A

Excessive curvature of thoracic spine - head & shoulders more towards plumb line

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6
Q

How do you characterise hyper kyphosis?

A

Tight muscles at the front of torso & weakened muscles in upper back

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7
Q

What is hyper lordosis? (Hyperextension)

A

Excessive lordotic curvature of lumbar spine - pelvis tilts anteriorly beyond neutral position & abdomen moves forward & buttocks move back

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8
Q

What is scoliosis?

A

A lateral curvature of the spine away from neutral plumb line when viewed from behind

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9
Q

What is a swayback?

A

Pelvis being posteriorly tilted & pushed forward of mid line of body - thoracic spine moves back and cervical region & femur pushed forward

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10
Q

What is flat back?

A

Lumbar spine loses natural curve and becomes flatter & less mobile - pelvis tilts posteriorly & body to lean forwards

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11
Q

Name 3 benefits of core stability?

A

Decreased risk to spine, shoulder girdle & associated joints pain
Improved balance & motor skills
Reduction in lower back pain

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12
Q

What 3 systems provide core stability?

A

Passive, Active, Neural Control

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13
Q

What is the passive system?

A

The spinal column itself & spinal ligaments

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14
Q

How does the passive system provide stability to the core?

A

Using the structure & arrangement of the vertebrae & discs along with spinal ligaments.

The vertebral column in optimal position with normal curvatures can provide support & absorb impact.

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15
Q

What is Thoracolumbar fascia? (TLF)

A

Key factor in passive system - sheet of ligament outs connective tissue covering lumbar spine and sacroiliac (SI) joint - primarily made of collagen - no contractile properties.

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16
Q

What 6 muscles connect to the Thoracolumbar Fascia (TLF)?

A

Transverse abdominis
Internal obliques
External obliques
Trapezius
Latissimus dorsi
Gluteus maximus

17
Q

What is the active system?

A

Muscular activity - made up of muscles of the core

18
Q

What 6 things make up local (deep) muscles

A

Transverse Abdominis
Multifidius
Quadratus Lumborum
Internal obliques
Pelvic floor muscles
Diaphragm

19
Q

Where are Local (deep) muscles located and what do they do?

A

Located close to the spine & are recruited prior to gross movement to prevent unwanted movement - play role in maintaining neutral spine position

20
Q

What are the pelvic floor muscles?

A

Double layered (deep & part superficial layer) B-road sling of muscle from the pubic bone at the front to base of spine at back of pelvis - includes coccygeus & levator ani

21
Q

What 4 things do the pelvic floor provide?

A

Stability of pelvic girdle
Support for organs of pelvis & abdominal contents
Continence control of urine & faeces
Reflex activity to counteract changes in abdominal pressure (I.e coughing & sneezing)

22
Q

What do the Global (superficial) muscles do?

A

Prevent or produce a specific joint action - usually challenge the strength & stability of local muscles during exercises

23
Q

What 3 things does the global (superficial) muscles include?

A

Rectus abdominis
External obliques
Erector spinae (iliocostalis, longissimus, spinalis)

24
Q

What is neural control?

A

Feedback from the proprioceptors in the passive & active systems

25
Q

Why are proprioceptors important? (Neural control)

A

For the sequence in which muscles contract to prevent unwanted/wanted contraction of muscles.

26
Q

What 2 proprioceptors are involved in neural control?

A

Muscle spindles (located deep in centre of muscles)
Golgi tendon organs (located in tendon)

27
Q

What are the 3 types of stretching?

A

Static, dynamic, proprioceptive neuromuscular facilitation (PNF)

28
Q

What is static stretching?

A

Performed by moving slowly into position until stretch is felt in target area - held for several seconds

LOW RISK

29
Q

What is dynamic stretching?

A

Performed with controlled movements - prepare muscles for exercise by combining range of movement work & muscle warming

30
Q

What is proprioceptive neuromuscular facilitation (PNF) stretching?

A

Involves controlled contraction of the muscle immediately prior to it being stretched.

HIGH RISK OF INJURY

Pilates Anatomy & Physiology (9 decks)

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