BASI Pilates Exam (Latest 2024/ 2025 Update) Questions and Verified Answers| 100% Correct| Grade A
BASI Pilates Exam (Latest 2024/ 2025
Update) Questions and Verified Answers|
100% Correct| Grade A
Q: Flexion (joint movements)
Answer:
Movement in an anterior direction for the upper extremities and hip joint and movement in a
posterior direction for the lower extremities
Q: Extension (joint movements)
Answer:
Movement in a posterior direction for the upper extremities and hip joint and movement in an
anterior direction for the lower extremities
Q: Hyperextension (joint movements)
Answer:
Excessive movement/position in the direction of extension e.g. knees, lumbar, and cervical
curvatures of the spine
Q: Abduction (joint movements)
Answer:
Moving AWAY from the midline of the body
Q: Adduction (joint movements)
Answer:
Moving TOWARDS the midline of the body
Q: Rotation (joint movements)
Answer:
Turning around the long axis of a bone. Takes place in the transverse plane around the
longitudinal axis.
Q: Lateral Flexion (joint movements)
Answer:
Side bending of the trunk to the right or left. Lateral movement of the head, neck, and trunk in
the coronal plane and around the sagital axis.
Q: Inversion (joint movements)
Answer:
Lifting the inside portion of the foot upward, Turning sole inward; weight on outer edge of the
foot
Q: Eversion (joint movements)
Answer:
Lifting the outside portion ot the foot outward, turning sole outward; weight on inner edge of the
foot
Q: Retraction (scapular) (joint movements)
Answer:
Bringing shoulder blades together toward spine (also=adduction)
Q: Protraction (scapular) (joint movements)
Answer:
Bringing shoulder blades forward and away from spine (also=abduction)
Q: Elevation (scapular) (joint movements)
Answer:
Lifting shoulder blades up toward ears
Q: Depression (scapular) (joint movements)
Answer:
Lowering shoulder blade toward waist
Q: Rectus abdominis (muscle that act on the pelvic complex)
Answer:
Pubic bone, Ribs 5-7 and xiphoid process, flexion at waist.
Q: External obliques (muscle that act on the pelvic complex)
Answer:
Major action: Trunk flexion, lateral flexion, and rotation (opposite). Origin: Lateral Ribs.
Insertion: Linea Alba (The Centre Line of Rectus Abdominis). Action: Flexion and Rotation to
the Opposite Side.
Q: Internal obliques (muscle that act on the pelvic complex)
Answer:
Major action: Trunk flexion, lateral flexion, and rotation (same). The muscles located underneath
the external obliques, function as torso flexors and rotators and maintain pressure on internal
organs
Q: Transverse abdominus
Answer:
Major action: Pulls abdominal wall inward. Is the innermost of the flat muscles of the abdomen,
being placed immediately beneath the internal oblique muscle. It also is connected to the
diaphragm which helps with inhalation. The transversus abdominis (TVA) helps to compress the
ribs and viscera, providing thoracic and pelvic stability.
Q: Deep posterior (spine extensors) (muscle that act on the pelvic complex)
Answer:
Major action: Spine extension, hyperextension, rotation (opposite), lateral flexion
Q: Semi-spinalis (muscle that act on the pelvic complex)
Answer:
Major action: Spine extension, hyperextension, rotation (opposite), lateral flexion. Deep muscle
of the back.
Q: Erector spinae (muscle that act on the pelvic complex)
Answer:
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Median plane
Dividing the body into right and left halves
Sagittal Plane
Dividing the body into equal right and left portions
Coronal Plane
Dividing the body into front and back portions
Transverse Plane
Dividing the body into upper and lower portions
10 Pilates Principles
Awareness, Balance, Control, Efficiency, Precision, Breath, Concentration, Center, Flow, Harmony
Synovial Joint
Freely moving joint. ie: hip, shoulder etc.
Fibrous Joint
Immovable joint. Ie: skull bones (connected by dense tissue)
Flexion
movement in an anterior direction for the upper extremities and hip joint and movement in a posterior direction for the lower extremities
Extension
movement in the direction opposite to flexion
Hyperextension
excessive movement/position in the direction of extension e.g. knees, lumbar and cervical curvatures of the spine
Abduction
movement away from the mid-sagittal plane
Adduction
movement towards the mid-sagittal plane
Lateral Flexion
(of the spine) side bending of the trunk to the right or left. lateral movement of the head, neck, and trunk in the coronal plane and around the sagittal axis
Multi directional – Glilding
flat or curved surfaces articulating on one another. ie: scapula
Circumduction
combination of flexion, abduction, extension and adduction . ie: leg circles
Rotation
Turning around the long axis of a bone
Tilt
anterior tilt, posterior tilt and lateral tilt (equates to lateral flexion)
Planter flexion
pointing of the foot
dorsi flexion
flexing on the foot
Cartilaginous Joints
slightly movable – ie: sacroiliac joint
Categories of Synovial Joints
Gliding Joints (clavicle-scapula)
Ball and socket joint (hip, shoulder)
hinge joint (knee, elbow, ankle)
pivot joint (atlas-axis, pivot w/ head)
condyloid joint (metacarpals-phalangeal/fingers)
saddle joint (carpal-metacarpal/thumb)
Anterior/Ventral
Front side/in front of
Posterior/Dorsal
Backside/ in back of
Medial
Closer to the median plane/toward midline
Sagittal Axis
Extends from font to back and abduction-adduction occurs around it
Coronal Axis
Extends from side to side/flexion-extension occurs around it
Longitudinal axis
top to bottom/medial-lateral rotation occurs around it
Anatomical Position
Standing with arms down by side and palms facing forward
Neutral Pelvis
The position of the pelvis when the anterior superior iliac spine (ASIS) on each side of the pelvis and pubic symphysis (PS), are in the same horizontal plane (coronal plane when erect) and the two ASIS are in the same transverse plane.
Neutral Spine
natural curves of the spine are present
Anterior Tilt
ASIS in front of PS
Posterior Tilt
ASIS behind PS (tuck)
ASIS
Anterior superior iliac spine – hip bones
Pubic Symphysis (PS)
Disk of cartilage connects pubics of both sides together.
Muscles groups that act on the pelvic complex
Spinal flexors
Spinal extensors
Hip flexors
Hip adductors
Hip external rotators
Pelvic Floor
Spinal lateral flexors and rotators
Hip extensors
Hip abductors
Hip internal rotators
Lateral breathing
Definition: Directing the breath into the sides and back of the ribcage. Examples: Lateral breathing allows one to take a deep breath while the abdominal muscles stay contracted.
muscle focus
The muscle or group of muscles that is the primary focus of the exercise.
objective
Relates to the broader context of an exercise or an action
cues
Relates to the actual execution of an exercise
Stabilizers
Stabilize the movement
Contrology
What Joseph Pilates called his practice.
Smooth Muscles
contractions are involuntary, contraction of smooth muscle is slow prolonged and very resistant to fatigue
Cardiac Muscle
found in the heart, involuntary and striated
Striated Muscle (skeletal)
Composed of thread–like fibers displaying alternating dark and light bands. Two of its principles functions are body movement and the maintenance of posture.
Spinal Column
33 Bones
7 Cervical
12 Thoracic
5 Lumbar
5 Sacral (fused sacrum)
3-5 Coccyx (fused tailbone).
Slow Twitch – Tonic muscles
ST fibers are more efficient in maintaining isometric activity and sustained contractions. Stabilizers tend to be tonic muscles.
Fast Twitch – Phasic muscles
FT fibers can produce more force but fatigue more easily than ST. Movers tend to be phasic.
Agonist
principle muscle in the movement. responsible for the action.
Antagonist
opposite muscle in action to the agonist
Synergist
a muscle or muscles that act to neutralize an undesired action.
Stabilizer or Fixator
a muscle, which anchors or supports a bone or body part.
Co-contraction
contraction of the agonist and antagonist at the same time to produce a stable joint or balanced movement.
Motor unit
defined as a motor neuron and the muscle fibers it innervates. bundle of fibers, communication to the muscle
Isometric Contraction
contraction of a muscle in a static position. There is no change in the length of the muscle or the angle of the joint. This type of contraction is typically used by stabilizers
Isotonic Contraction
contraction of a muscle through the full range of motion (ROM) or part of the ROM against a resistance force (dynamic contraction).
Concentric contraction
positive movement or shortening contraction. The muscle shortens during the contraction and the angle of the joint will decrease.
Eccentric contraction
negative movement or lengthening contraction. The muscle lengthens during the contraction and the angle of the joint will increase. This is the type of contraction used by the movers in a movement.
Isokinetic Contraction
contraction of muscle through all or part of the ROM with an accomodating resistance through the range. The resistance automatically adjusts to the degree of force exerted against it. This demands specialized apparatus.
Aerobic
exercise with oxygen uptake. Oxygen uptake increases roughly linearly with an increase in workload. Maximal oxygen uptake (VO2 Max.) is defined as the highest oxygen uptake the individual can attain during physical work while breathing at sea level. This type of exercise emphasizes cardiovascular endurance and can be sustained for lengthy periods of time.
Steady State
the oxygen uptake corresponds to the demands of the tissues, which requires adaptation of cardiac output, heart rate and pulmonary ventilation.
Anaerobic
exercise without oxygen uptake. Energy from the break down of glycogen and glucose into pyruvic and lactic acid. (ex: weights and resistance)
Types of muscles
Smooth
Cardiac
Striated (skeletal)
Major Bones of Body
Skull
Scapula
Clavicle
Sternum
Ribs
Humerus
Ulna
Radius
Os Coxae
Femur
Patella
Tibia
Fibula
Abdominals
Rectus Abdominis
External Oblique
Internal Oblique
Transversus Abdominis
Rectus Abdominis
runs straight up and down in the central portion of the abdomen. Spinal flexion
External Oblique
Is the largest and the most superficial (outermost) of the three flat muscles of the lateral anterior abdomen. Pull the chest downwards and compress the abdominal cavity, which increases the intra-abdominal pressure. It also has limited actions in both flexion and rotation of the vertebral column.
Internal Oblique
Is the intermediate muscle of the abdomen, lying just underneath the external oblique and just above (superficial to) the transverse abdominal muscle. The internal oblique performs two major functions. First, it acts as an antagonist (opponent) to the diaphragm, helping to reduce the volume of the thoracic (chest) cavity during exhalation. Secondly, its contraction rotates and side-bends the trunk by pulling the rib cage and midline towards the hip and lower back, of the same side.
Transversus Abdominis (TA)
Is a muscle layer of the anterior and lateral abdominal wall which is just deep to (layered below) the internal oblique muscle. It is thought to be a major muscle of the functional core of the human body. Helps to compress the ribs and viscera, providing thoracic and pelvic stability. This is explained further here. The transversus abdominis also helps pregnant women deliver their child.
Back Extensors
Erector Spinae (muscle that act on the pelvic complex)
Iliocostalis
Longissimus
Spinalis
Multifidus
Interspinales
Quadratus Lumborum (QL)
Erector Spinae (muscle that act on the pelvic complex)
the most powerful of the spinal extensors, is made up of three columns: the spinalis (most medial), longissimus, and iliocostalis (most lateral).Major action: Extension and rotation (same). A bundle of muscles and tendons. It is paired and runs more or less vertically. It extends throughout the lumbar, thoracic and cervical regions, and lies in the groove to the side of the vertebral column.
Erector Spinae – Responsible for spinal extension
Iliocostalis
Longissimus
Spinalis
3 Main groups of the spinal extensors
Erector Spinae
Semispinalis
Deep posterior spinal group
Responsible for hip flexion
Illiopsoas and Rectus femoris
Multifidus
Deep in the spine, it spans three joint segments, and works to stabilize the joints at each segmental level. Vital for stabilization and rehabilitation of the spine. (Deep posterior spinal group)
Interspinales
Extends vertebral column; rotates vertebral column to opposite side. Are short muscular fasciculi, placed in pairs between the spinous processes of the contiguous vertebræ, one on either side of the interspinal ligament.
Quadratus Lumborum (QL)
attaches from the pelvis to the sides of the lumbar spine and the lowest rib. Spinal lateral flexion
Pelvic Diaphragm
Pubococcygeus
Iliococcygeus
Coccygeus
Inhalation
During the contraction of the diaphragm, the diaphragm lowers, enlarging the thoracic cavity. Results in the pressure inside the lungs being lower than the pressure outside-air is drawn into the lungs.
Exhalation
The diaphragm relaxes which causes a decrease in the volume of the thoracic cavity and an increase of the pressure inside the lungs. To equalize the pressure to the outside-air is forced out of the lungs.
Movers
Muscles that produce the movement
Initiators
The initial cue or focus of the movement
Synergist
Are used to neutralize undesired actions and assist in maintaining the integrity of a movement.
Biceps Brachii
Upper arm muscle that causes elbow flexion.
Brachialis
Is a muscle in the upper arm that flexes the elbow joint. It lies just deep of the biceps brachii, and is a synergist that assists the biceps brachii in flexing at the elbow.
Triceps brachii
on the back of the upper arm and is the most powerful elbow extensor
Deltoid
a large triangular muscle covering the shoulder joint. Responsible for Shoulder flexion, shoulder abduction, shoulder horizontal ab/adduction.
Pectoralis Major
A thick, fan-shaped muscle, situated at the chest (anterior) of the body. It makes up the bulk of the chest muscles in the male and lies under the breast in the female. Underneath the pectoralis major is the pectoralis minor, a thin, triangular muscle. Chest muscle that causes shoulder flexion, adduction and horizontal adduction.
Pectoralis Minor
A thin, triangular muscle, situated at the upper part of the chest, beneath the pectoralis major. Assists in drawing down the scapula/shoulder depression.
Latissimus Dorsi
the larger, flat, dorso-lateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region. Responsible for shoulder extension, shoulder adduction, and internal rotation.
Rhomboid
any of several muscles of the upper back that help move the shoulder blade. Responsible for scapular adduction,
scapular downward rotation, and scapular elevation.
Mid/lower Trapezius
Flat triangular muscles of the shoulder and upper back that are involved in moving the shoulders and arms. Responsible for scapular depression.
Serratus Anterior
A muscle that originates on the surface of the upper eight or nine ribs at the side of the chest and inserts along the entire anterior length of the medial border of the scapula. Responsible for scapular upward rotation, scapular depression and scapular abduction (only muscles which does this).
Atlas
The 1st cervical vertebra
Two primary muscles responsible for scapular depression.
Lower trapezus and serratus anterior (lower fibers)
Trapezius
Responsible for scapular adduction and scapular upward rotation.
Lumbar Lordosis
Increase curve in lower back. Often with anterior pelvic tilt.
Tres Major
Responsible for shoulder extension, shoulder external rotation, shoulder horizontal aduction, and shoulder internal rotation
Rotator cuff muscles
SITS Muscles:
Supraspinatus
Infraspinatus
Teres Minor
Subscapularis
Supraspinatus muscle
One of the four rotator cuff muscles and also abducts the arm at the shoulder.
Infraspinatus muscle
One of the four muscles of the rotator cuff, the main function of the infraspinatus is to externally rotate the arm and stabilize the shoulder joint.
Subscapularis muscle
Rotates arm medially (internal rotation). Is a large triangular muscle which fills the subscapular fossa and inserts into the lesser tubercle of the humerus and the front of the capsule of the shoulder-joint.
Teres Minor
Muscle that adducts the arm and rotates it laterally. Is a narrow, elongated muscle of the rotator cuff.
Quadriceps (4 muscles)
A large muscle group that includes the four prevailing muscles on the front of the thigh. It is the great extensor muscle of the knee.
Rectus Femoris
Vastus medialis
Vastus lateralis
Vastus intermedias
Gluteus maximus (muscle that act on the pelvic complex)
The largest and most superficial of the three gluteal muscles. Major action: Hip extension, external rotation
Gluteus medius (muscle that act on the pelvic complex)
One of the three gluteal muscles, is a broad, thick, radiating muscle, situated on the outer surface of the pelvis. Major action: Hip abduction
Gluteus minimus (muscle that act on the pelvic complex)
The smallest of the three gluteal muscles, is situated immediately beneath the gluteus medius. Major action: Hip abduction
Hip adductors (muscle that act on the pelvic complex)
Major action: Draw the leg toward the midline of the body. The adductor muscles of the hip is a group of muscles of the hip. The adductors all originate on the pubis and insert on the medial, posterior surface of the femur.
Muscles responsible for hip abduction (muscle that act on the pelvic complex)
Gluteus Maximus
Gluteus Medius
Gluteus Minimus
Muscles responsible for hip adduction (muscle that act on the pelvic complex)
Adductor longus
Adductor brevis
Adductor magnus
Gracilis
Tibialis anterior muscle
Shin muscle that causes dorsiflexion – bringing toes towards the shin
Peroneals
located on the lateral leg and running behind the lateral mallelus, they function to help prevent inversion
Psoas
either of two muscles of the abdomen and pelvis that flex the trunk and rotate the thigh. Is a long fusiform muscle placed on the side of the thoracic region of the vertebral column and brim of the lesser pelvis. It joins the iliacus muscle to form the iliopsoas.
Semimembranosus muscle
flexes and rotates leg medially and extends thigh. Is a muscle in the back of the thigh. It is the most medial of the three hamstring muscles.
Semitendinosus
Lateral portion of the hamstring. Is a muscle in the back of the thigh; it is one of the hamstrings.
Biceps femoris
part of hamstrings group, flexes knee and extends thigh, rotates thigh laterally. Is a muscle of the posterior (the back) thigh. As its name implies, it has two parts, one of which (the long head) forms part of the hamstrings muscle group.
Hamstrings
Semimembranosus
Semitendinosus
Biceps Femoris
Deep External Rotators of Hip
Muscle group is made of 6 muscles.
Piriformis
Gemellus superior
Obturator internus
Gemellus inferior
Obturator Externus (under quadratus femoris)
Quadratus femoris
Sartorius muscle
a muscle in the thigh that helps to rotate the leg into the sitting position assumed by a tailor. It is the longest muscle in the human body.
Tensor Fascia Latae
muscle located slightly more toward the outside of the thigh, its actions are hip flexion, hip abduction, and hip internal rotation.
Piriformis
Hip external rotator – part of the deep external rotators of hip
Tibialis Posterior
the most central of all the leg muscles, and is located in the posterior compartment of the leg. It is the key stabilizing muscle of the lower leg.
Gastrocnemius
Double-bellied – Calf muscle. Responsible for ankle-foot plantar flexion
Plantaris
…
Muscles responsible for hip flexion
Illiopsoas (psoas, iliacus)
Rectus femoris
iliacus
a flat, triangular muscle which is part of the iliopsoas
Iliopsoas
a powerful muscle that is primarily known for hip flexion. Its attachments onto the spine serve a roll in maintaining the desired normal curvature of the lumbar spine and assist with lateral flexion of the lumbar spine.The term Iliopsoas refers to the combination of three muscles:
psoas major
psoas minor
iliacus
Inversion
lifting the inside portion of the foot upward
Eversion
Lifting the outside portion of the foot outward
Retraction (scapular)
Bringing shoulder blades together toward spine (also=adduction)
Protraction (scapular)
Bringing shoulder blades forward and away from spine (also=abduction)
Lateral
Further from the median plane/toward side
Superior/Cranial
Above/towards head
Inferior/Caudal
Below/towards feet
Proximal
Closer to root of limb or median plane
Distal
Further from root of limb or median plane
Supine
Lying on back
Prone
Lying on front
Elevation (scapular)
Lifting shoulder blades up toward ears
Depression (scapular)
lowering shoulder blade toward waist
Acromioclavicular (AC Joint)
Is a joint at the top of the shoulder. It is the junction between the acromion (part of the scapula that forms the highest point of the shoulder) and the clavicle.
Sternoclavicular Joint
Is a synovial saddle joint composed of two portions separated by an articular disc. The sternoclavicular joint allows movement of the clavicle, predominantly in the anteroposterior & vertical planes, although some rotation also occurs.
Glenohumeral joint
Flexion/extension, adduction/abduction rotation (ball and socket). Is the shoulder joint, it is a multiaxial synovial ball and socket joint and involves articulation between the glenoid fossa of the scapula (shoulder blade) and the head of the humerus (upper arm bone).
Scapulocoracoid
Is the unit of the pectoral girdle that contains the coracoid and scapula. The coracoid itself is a beak-shaped bone that is commonly found in most vertebrates with a few exceptions. The scapula is commonly known as the shoulder blade.
Sacroiliac joint
The sacroiliac joint or SI joint is the joint in the bony pelvis between the sacrum and the ilium of the pelvis, which are joined together by strong ligaments. In humans, the sacrum supports the spine and is supported in turn by an ilium on each side. The joint is a strong, weightbearing synovial joint with irregular elevations and depressions that produce interlocking of the two bones. The human body has two sacroiliac joints, a left and a right joint, that often match each other but are highly variable from person to person.
PSIS
Posterior superior iliac spine
PS
Pubic symphysis – The pubis forms the lower and front portion of each hip bone. The pubis of each hip bone join at the front to form the pubis symphysis.
Hip Joint
the ball-and-socket joint between the head of the femur and the acetabulum
Knee Joint
hinge joint in the human leg connecting the tibia and fibula with the femur and protected in front by the patella
Malleolus
the bony prominence on each side of the ankle. Bottom edge of the fibula.
Subtalar joint
joint of the foot.
Metatarsophalangeal joint
the joints between the metatarsal bones of the foot and the proximal bones (proximal phalanges) of the toes.
Pubococcygeus muscle
muscle or PC muscle is a hammock-like muscle, found in both sexes, that stretches from the pubic bone to the coccyx (tail bone) forming the floor of the pelvic cavity and supporting the pelvic organs. It is part of the levator ani group of muscles.
Iliococcygeus
part of the levator ani group of muscles, provide support and are part of the pelvic floor muscles
Coccygeus
muscle of the pelvic wall (i.e. peripheral to the pelvic floor), located posterior to levator ani. In combination with the levator ani, it forms the pelvic diaphragm.
Scalenes
lateral head flexion and 1st/2nd rib elevation. Are a group of three pairs of muscles in the lateral neck, namely the scalenus anterior, scalenus medius, and scalenus posterior. They are innervated by the spinal nerves C4-C8. The action of the anterior and middle scalene muscles is to elevate the first rib and rotate the neck to the same side;[2] the action of the posterior scalene is to elevate the second rib and tilt the neck to the opposite side
Sternocleidomastoid (SCM)
a paired muscle in the superficial layers of the anterior portion of the neck. It acts to flex and rotate the head. head flexion.
Upper Trapezius
Is a large superficial muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae and laterally to the spine of the scapula (shoulder blade). Its functions are to move the scapulae and support the arm.
Levator Scapulae
muscle situated at the back and side of the neck. As the name suggests, its main function is to lift the scapula. originates on first 4 cervial vertebrae, elevates scapula. Is situated at the back and side of the neck.
Ishial Tuberosity
Sits Bones – a very strong bone in the lower and back portion of each hip bone.
Examples of Hinge Joints
Elbow
Knee
Ankle
Types of Muscle Contraction
Static and Dynamic
Static Contraction
Isometric Contraction
No visible change in muscle length or joint movement. Effect is to counterbalance.
Dynamic Contraction
Isotonic Contraction
Muscle length changes and joint movement is visible. Can be concentric or eccentric.
Scapula
or shoulder blade, is the bone that connects the humerus (arm bone) with the clavicle (collar bone). The scapula forms the posterior (back) located part of the shoulder girdle. In humans, it is a flat bone, roughly triangular in shape, placed on a posterolateral aspect of the thoracic cage.
Clavicle
or collar bone is classified as a long bone that makes up part of the shoulder girdle (pectoral girdle).
Humerus
bone extending from the shoulder to the elbow
Ulna
the inner and longer of the two bones of the human forearm
Radius
the outer and slightly shorter of the two bones of the human forearm
Carpals
bones of the wrist
metacarpals
hand bones
Phalanges
Fingers and Toes
Pelvis
the structure of the vertebrate skeleton supporting the lower limbs in humans and the hind limbs or corresponding parts in other vertebrates
Femur
the longest and thickest bone of the human skeleton, the longest and thickest bone of the human skeleton
Patella
a small flat triangular bone in front of the knee that protects the knee joint
Tarsals
Ankle Bones
Metatarsals
Foot Bones
Tibia
shinbone – is the larger and stronger of the two bones in the leg
fibula
a leg bone located on the lateral side of the tibia, with which it is connected above and below. It is the smaller of the two bones
Lumbar Hyperdordosis
Increased lumbar curve of the spine – commonly accompanied by and anterior tilt of the pelvis. Frequently associated w/ weak abdominals, tight hip flexors and tight back extensors. Correction focuses on strengthening the abs, as well as stretching the hip flexors and lower back extensors
Kyphosis
Increased thoracic curve of the spine. Correction focuses on strengthening the thoracic extensors and stretching the anterior shoulder muscles.
Flat Back
Involves a decrease in the normal degree of curvature in the lumbar spine. Strengthen TA, Stretch hamstrings & stretch and strengthen hip flexors
Fatigue (sway back)
Characterized by pushing the pelvis forward relative to the plumb line and the thoracic spine. Correction involves strengthening the upper back extensors, and in some cases the iliopsoas.
Handedness
Asymmetrical development of muscles
Scoliosis
involves one or more lateral curvatures of the spine primarily in the coronal plane.
Hip Flexors
psoas
iliacus
rectus femoris
sartorius
pectineus
adductor longus
adductor magnus
gracilis
Hip Extensors
biceps femoris
semimembranosus
semitendinosus
gluteus maximus
gluteus medius
adductor magnus
Hip Abductors
Gluteus maximus
gluteus medius
gluteus minimus
tensor fasciae latae
sartorius
Hip Adductors
adductor longus
adductor brevis
adductor magnus
gracilis
pectinaus
Hip Internal rotators
gluteus medius
gluteus minimus
tensor fasciae latae
Hip external rotators
gluteus maximus
sartorius
obturator internus
obturator externus
quadratus femoris
piriformis
gemellus superior
gemellus inferior
muscle strains
defined as damage of the muscle caused by either overuse (chronic strain) or overstress (acute strain).
tendonitis
term used for inflammatory tendon changes that are secondary to overuse
Piriformis syndrome
a common condition caused by a contracture or hypertrophy of the piriformis muscle
Knee
largest joint in the body
medial collateral & collateral ligaments
prevent the knee from moving too far from side to side
anterior cruciate & posterior cruciate ligaments
help control rotation and the front to back motion of the knee
menisci
help deepen the articulation, aiding with stability and providing important shock absorbency
muscles of scapula stabilization
trapezius
rhomboids
levator scapulae
pectoralis minor
serratus anterior muscles
muscles of the rotator cuff
supraspinatus
infraspinatus
teres minor
subscapularis
large shoulder muscles
pectoralis major
deltoids
latissimus dorsi
teres major
Transverse abdominals
Rectus abdominals
internal obliques
rotates towards same side
external oblique
rotates towards opposite side
Bicep brachii
tricep brachii
anterior deltoid
posterior deltoid
middle deltoid
gastrocnemius
tibialis anterior
gluteus medius
gluteus minimus
gluteus maximus
hamstrings
quadriceps
vastus medialis
iliopsoas
pectoralis
rotator cuff
rhomboids
latissimus dorsi
upper trapezius
mid trapezius
lower trapezius
erector spinae
good posture
antagonist
the muscle that produces the opposite movement
foundation principles of pilates
-breath
-concentration
-center
-control
-precision
-flow
breath
-fuel of the powerhouse
-only skeletal muscles that are essential to life
concentration
direction of attention to a single objective
center
-relates to body’s center of gravity
-relates to core and muscles of the core
control
regulation of the execution of a given action
precision
the exact manner in which an action is executed
flow
-smooth and uninterrupted continuity of movement
external respiration
involves movement of external air into the lungs (pulmonary ventilation) and from the lungs into the blood (pulmonary diffusion) and vice versa
static alignment
relative positioning when the body is stationary
dynamic alignment
the relative positioning that occurs during movement
axial skeleton
made up of the skull, vertebral column (spine), ribs, and sternum (breastbone)
appendicular skeleton
consists of the bones that make up the limbs/ appendages
two upper extremities contain…
-one clavicle
-one scapula
-one humerus
-one radius
-one ulna
-eight carpals
-five metacarpals
-14 phalanges
two lower extremities contain…
-one os coxae
-one femur
-one tibia
-one fibula
-seven tarsals
-five metatarsals
-14 phalanges
the os coxae is made up of…
the ilium, ischium, and pubis fired together
how many vertebrae are there
33
cervical spine
top 7 vertebrae
thoracic spine
the next 12 vertebrae after the cervical spine
lumbar spine
the 5 vertebrae after the thoracic spine
sacrum
-the 5 vertebrae after the lumbar spine
-provides stability for pelvis
coccyx
the last 4 vertebrae
intravertebral discs
join each vertebra to the adjacent vertebrae by forming a cartilaginous joint
spinal flexion
forward bending of the spine
spinal extension
straightening of the spine from a flexed position or movement backwards beyond straight (spinal hyperextension)
right lateral spinal flexion
bending the spine sideways to the right
left lateral spinal flexion
bending the spine sideways to the left
right spinal rotation
rotating the head or upper trunk so that the face or chest faces to the right
left spinal rotation
rotating the head or upper trunk back to the center or toward the other side (left)
two of the most vital muscle groups
-abdominals
-spinal extensors
the four parted abdomens muscles
-recuts abdominis
-external oblique
-internal oblique
-transverse abdominis
three groups of spinal extensors
-erector spinae
-semispinalis
-deep posterior spinal group
quadrates lumborum
can produce spinal lateral flexion to the same side as the side that is contracting
iliopsoas
can lift the left leg high to the front (hip flexion)
cocontraction
skilled contraction of different spinal muscle groups at the same time
core stability
the ability to keep the pelvis and spine in the desired position while moving the limbs or the whole body through space without desired distortions or compensations
what are the primary and secondary muscles of spinal flexion
PRIMARY:
-rectus abdominis
-external obliques
-internal obliques
SECONDARY:
-iliopsoas (sometimes)
what are the primary and secondary muscles of spinal extension
PRIMARY:
-erector spinae: spinalis, longissimus, iliocostalis
SECONDARY:
-deeo posterior spinal group: interspinales, intertrasversales, rotatores, multifidus
what are the primary and secondary muscles of spinal lateral flexion
PRIMARY (all on same side):
-internal and external oblique
-quadratus lumborum
-erector slinae: slinalis, longissimis, iliocistalis
SECONDARY (all on same side):
-semispinalis
-deep posterior spinal group
-rectus abdominis
-iliopsoas (lumbar region)
what are the primary and secondary muscles of spinal rotation
PRIMARY:
-external (opposite side) and internal (same side) oblique
-erector spinae (same side)
SECONDARY:
-semispinalis (opposite side)
-deep poeteroir spinal group (opposite side)
pelvic curl
-lie on back with knees bent and arms at side
-exhale, draw abdominal wall inward and slowly curl pelvis and lower, middle, and upper back sequentially off the mat
-inhale, form straight line with torso
-exhale, lower the trunk, curl each vertebra back on the floor
chest lift
-lie on ground with knees bent and hands behind head
-exhale, lift scapulae off mat, pull in abdominal wall
-inhale, pause
-exhale, slowly lower trunk and head
leg lift supine
-lie on back with knees bent and hands at side
-exhale, raise one leg until thigh is perpendicular to the mat
-inhale, lower leg until toes touch the mat while still maintaining 90 degree angle of knee
leg lift side
-lie on one side with the bottom of arm and both legs straight and in line with body, head resting on bottom arm, top arm is bent with the palm on the mat in front of the torso and the fingers pointing toward the head
-exhale, raise both legs as one unit toward ceiling then lift legs higher by laterally flexing the spine
-inhale and lower the legs until they are just above the mat
leg pull side
-lie on side in straight line with head resting on bottom arm which is straight, top arm is bent in front of torso with palm on ground facing upwards, the bottom leg is resting on the mat and the top leg is held slightly higher than top hip, feet pointed
-exhale, raise bottom leg towards top leg until touching
-inhale, lower bottom leg until it lightly touches mat
spine twist supine
-lie on back with shins creating a tabletop and feet off the ground knees making a 90-degree angle
-exhale, pull abdominal wall in, slight posterior pelvic tilt, pull inner thighs together
-inhale, rotate middle and lower trunk so the pelvis and knees move as a single unit to one side
-exhale, rotate back to center
-repeat on other side
chest lift with rotation
-perform chest life
-when crunched up, exhale, rotate upper trunk to one side
-inhale, rotate back to center
-repeat on other side
back extension prone
-lie on stomach with forehead on mat with arms at sides palms pressing against outer thighs, legs together and feet gently pointed
-exhale, lift head, upper and middle trunk off mat while keeping legs together and the arms pressing against the sides
-inhale and slowly lower back down
roll-up
-Lie on back with Legs straight and with feet gently pointed and arms straight overhead in line with shoulders palms facing up
-inhale, draw the abdominal cavity inward toward the spine lift the arms toward the ceiling and bring the chin to the chest while lifting the head and shoulder blades off the mat simultaneously flex the feet
-exhale, continue to roll up passing the sitting position until the upper body is over the legs with the fingers reaching toward the toes
-inhale, Roll down until the back of the shoulder blades start to touch the mat, exhale and finish rolling down then bring the arms overhead returning to start position
neck pull
-lay flat on back with hands behind head and legs together and feet flexed
-do same as roll-up except keep hands interlocked behind head
hundred
-lie on back with legs raised straight at a 60-degree angle or higher, feet slightly pointed, arms resting at sides with palms down
-draw the abdominal wall in and lift upper trunk into chest lift position and bring arms forward 6-8 inches above thighs palms down
-inhale and pump arms slightly down and then up
-exhale, lower torso and brings arms back to side
one-leg stretch (single-leg stretch)
-lie on back with head and scapulae off mat in chest lift position and one knee pulled into chest, the hand on the same side of the knee holds the skin above the ankle, the other arm is bent with the hand on knee, straight leg is at height at which the lower back can still maintain contact with the mat, gently point feet
-inhale, switch legs
-exhale as the leg fully straightens and hands switch to other knee
spine stretch (spine stretch forward)
-sit upright with legs straight in front of you slightly wider than shoulder-width apart and feet flexed, arms straight by side with palms on mat
-exhale, draw abdominal wall in as head and upper spine roll down and arms reach forward, glide hands across mat on inside of legs
-inhale and roll spin up to start
rolling back (rolling like a ball)
-sit with knees drawn close to chest, place head close to knees, grasp lower legs
-inhale, roll onto upper back
-exhale, roll forward to start
the upper respiratory tract
-a system of interconnected tubes and cavities
-nasal cavity, oral cavity, pharynx, larynx
-purifies, warms, and humidifies air
lower respiratory tract
-trachea, bronchi, bronchioles, and alveoli
pulmonary respiration is aka…
breathing
what is the preferred mode of breathing in pilates
lateral breathing
in pilates terms, the powerhouse consists of the…
abdomen, lower back, and pelvis
the five landmarks of identifying core alignment and stability
-iliac crest (top of pelvis)
-anterior superior iliac spines (ASIS) (hip points)
-pubic symphysis (PS) (pubic bone)
-ischial tuberosity (sit bones
-greater tochanter (lower border of powerhouse)
what should be located on the absolute vertical line for good posture
-earlobe
-middle of the tip of the shoulder
-middle of the ribcage
-greater trochanter (projection of lateral femur)
-area just in front of the middle of the knee
-area just in front of the ankle
cervical lordosis
kyphosis
flat back posture
one-leg circle (leg circle)
-lie on back with arms by sides and the palms facing down, straighten one leg so it is perpendicular to the mat
-exhale, circle raised leg across the midline of body allowing one side of pelvis to lift off of the mat
-inhale, continue to circle the leg out to the same side as it was originally raised to the start position
double leg stretch
-lie on back with head and shoulder blades off of mat in chest lift position, both knees bent and pulled toward the chest with one hand on each shin
-inhale, reach arms down to sides of the legs while simultaneously extending both legs to a height at which the lower back maintains contact with the mat
-exhale, bend legs back toward chest while arms return to start position
push-up
-stand with he spine bent forward and the palms on the mat or as close as possible, walk the palms forward to plank position
-inhale, bend elbows and lower the chest toward the mat
-exhale, straighten the elbows and raise the trunk to plank position
one-leg kick (single-leg kick)
-lie on stomach resting on the forearms with upper trunk lifted off mat, move forearms out so that the shoulders and upper arms create a 90-degree angle with the torso, clench fists, legs are straight back and together with tows slightly pointed
-inhale, lift both legs about 2 inches off mat, bend one knee so that the heel comes back
-exhale, straighten the bent knee as you bend the straight knee
double kick (double-leg kick)
-lie on stomach with chin rest in on mat, grasp hands behind back, lift both legs about 1 inch off the mat, knees straight, feet gently pointed
-exhale, gently bend both knees bringing heels toward buttocks
-inhale, raise chest off mat, straighten elbows, and reach hands backward toward feet as you straighten the knees and reach the heels back and up toward the ceiling as shown
how to put alignment into action in pilates mat work
-draw naval or abdominal wall to the spine or scoop
-bring the spine to the mat
-pull up with the abdominals
-keep the rib cage down and back
-make a C curve
-lengthen your neck
-bring your chin to your chest
-move one vertebra at a time, or use a smooth sequential movement of each vertebra
-keep a neutral pelvis and lumbar spine
-sit tall
-maintain a flat back
-keep the scapulae down to neutral
-stretch or reach your arms and legs
teaser
-lie on back with the head and scapulae lifted off the mat and abdominal wall drawn in toward the spine, hold the legs together at a 60degree angle off the mat, reach forward with the arms, palms down so the hands are parallel to the legs
-inhale, curl upper trunk forward and upward until the body is balanced on the buttocks, keep arms parallel
-exhale, curl the trunk back down to start
seal (seal puppy)
-sit with knees bent toward the chest and open slightly beyond shoulder width, heels together, with spine in a C curve, bring arms b/w thighs and then under lower legs so that each hand grabs the outside of the foot on the same side, lift feet off mat, raising knees to outside shoulders and rock back on sit bones
-inhale, roll back onto your upper back
-exhale, roll forward to return to the start position as shown in the main muscle illustration, clap feet together twice
other respiratory muscles that help elevate ribs
-scalenes
-SCM
-pecs major and minor
active exhalation
-presses the diaphragm upwards
-aids the internal intercostals, QL and lats to depress the rib cage
-allows activation o external obliques and transverse abdominis
benefits of controlled exhalation
-improves relaxation and focus
-decrease stress, blood pressure, rise for cardiovascular disease
-allows for activation of other muscles
what did Joseph Pilates say about breathing
you just out the air before you can in the air
percussive breathing
the hundred (5 breaths in, 5 out) breath highlights work of intercostals
primary muscles that move the pelvis
-gluteus maximus (hugs hips and buttcheeks together)
-pelvic floor muscles (not originally in the work of Joseph Pilates, lift pelvic floor muscles, activate by stopping floor of urine or trying to stop passing gas)
single straight-leg stretch (hamstring pull)
-lie on your back with head and scapulae off the mat in chest lift position, one leg is lifted toward the forehead with both hands grasping it near the ankle, the other leg is suspended above the mat at a height at which the lower bach can maintain imprint
-exhale, pill abdominal wall toward spine while pulling the top leg closer to the forehead with two gentle pulses coordinated with two exhales
-inhale, while keeping legs strat switch legs and move hands to opposite leg
-exhale, pull this leg closer to the forehead with one breath for each of the 2 pulses
rollover with legs spread (rollover)
-lie on back with arms at sides palms down, hold legs straight out at a 60-degree angle to the mat or higher
-inhale, raise the legs to 90-degree angle
-exhale, round the spine, bringing pelvis off the mat and toward the shoulders as the legs move over head
-inhale, lower feet toward the mat over head, touching the mat if flexibility allows, then separate the legs to shoulder-width apart
-exhale, slowly roll the spin back down to the mat, when pelvis touches mat move legs farther down and bring them together and return to start position
rocking
-lie on stomach with knees bent and close together, each hand grasping a foot, raise the head, chest, and knees off the mat
-inhale, rock body forward
-exhale, rock body back
crisscross
-lie on back with head and scapulae off the mat in chest lift position, legs in tabletop
-exhale, straighten one leg while rotating trunk toward the opposite bent knee
-inhale, start to switch feet while rotating trunk to center
-exhale, do the same thing to the other leg
saw
-sit upright with feet slightly farther than shoulder width apart, knees straight, feet flexed, arms out straight to sides at shoulder height
-inhale, rotate upper trunk to one side then bring the head and upper spine forward and downward so that the hand reaches to the outside of the opposite foot
-exhale, reach arms slightly farther forward with three consecutive saw-like motions, bring tunk back up back to start position
-inhale, rotate upper trunk to opposite side and repeat
-exhale
swan dive
-lie on stomach, resting on forearms with the upper trunk lifted off mat, place elbows wider and in front of shoulders, hands next to each other, legs together straight back and feet slightly pointed
-inhale, lift chest off higher the mat as you straighten elbows and raise out to the sides at shoulder height, at the same time raise both legs off the mat
-exhale, rock body forward
-inhale, rock body back to lifted position
spine twist
-sit with legs together and outstretched to the front, feet flexed, arms straight out to sides, reach slightly back at shoulder height palms facing down
-exhale, rotate the upper trunk to one side and then slightly farther in that same direction
-inhale, rotate upper trunk back to center
-exhale, rotate upper trunk to opposite side then slightly farther
-inhale rotate back to center
side kick
-lie on one side with both legs slightly forward, bend elbow to rest head on and place other hand facing ceiling on floor to support
-inhale bring top leg forward, slightly backward, then forward a little farther
-exhale, bring top leg backward, slightly forward then backward just a little farther
leg pull
-sit with legs together outstretched to front with feet pointed as shown, arms straight behind trunk, fingers pointing forward, lift pelvis off the mat to form a straight line from the sides of the ankles through the knees, hips, and shoulders
-inhale, raise one leg toward ceiling
-exhale, lower that leg back on mat
-inhale, life other leg toward ceiling
-exhale, lower that leg to mat
crab
-sit with knees bent and one ankle crossed in front of the other, spine in C curve, bringing arms around thighs, grasp each foot with the opposite hand, elbows pointed out and slightly bent, lift feet off mat raising knees inside shoulders, rock back on sit bones
-inhale, roll back onto your upper back
-exhale, roll forward through the start position to place head on mat and back to start
side bend
-sit with body rotated to the side, weight on one arm, lower side of the pelvis, and lower foot, one palm on the mat with fingers pointing away from pelvis, knees bent with top hand resting on top knee, lift trunk up, straightening knees and upper arm while keeping top arm close to side of body
-inhale, turn head toward upper shoulder and lower part of the trunk until calf touches the floor while the bottom arm is straight
-exhale, lift trunk back up to start position and bring upper arm overhead, palm up and head facing front
rocker with open legs (open-leg rocker)
-rock back on sit bones to balance, knees close to chest and open about shoulder width apart, lower back in C curve, hands grasp the legs just above ankles, straighten both knees to form a V
-inhale, roll back onto upper back
-exhale, role forward to return to V position
boomerang
-sit upright with legs straight in front, one ankle crossed over the other and feet pointed, arms close to sides with palms on mat
-exhale, roll torso back onto mat, legs reaching overhead, switch legs so other leg is crossed on top
-inhale, roll forward and up into the V position as arms swing back with palms facing up
-exhale, lower legs to the mat, bring heaf to knees as arms continue to reach back and up
-inhale, maintain position of torso as arms circle around to front
-exhale, roll back as in step 2
jackknife
-lie on back with arms by sides and palms down, hold legs straight out at a 60-degree angle, gently point feet, raise legs to vertical
-inhale, round spine and bring pelvis and lower back off the mat, legs at diagonal line opposite your face
-exhale, slowly roll trunk down to mat, when pelvis contacts mat, bring legs back to vertical start position
corkscrew (corkscrew advanced)
-start on back with legs over head toes pointing toward head legs parallel to floor
-exhale, twist the lower trunk so that one side of body comes closer to the mat, both legs shift to ones side as the trunk and legs begin to lower
-inhale, circle the legs down on that side, across center, up on the opposite side and then overhead to the center start position
-exhale, shift the lower trunk and both legs to the side opposite that was used before
-inhale, circle legs down one side, through the center, and u the other side, returning overhead to the center start position
hip twist with stretched arms (hip circles prep)
-start rocked back on sit bones to balance, with arms behind the trunk and the palms of the hands flat on mat, fingers pointing back, hold legs in V position
-exhale, rotate pelvis, shifting both legs to one side of the body, down on that side, and across center
-inhale, continue the circle, bringing the legs up the opposite side rotating pelvis to that side and then bringing the legs and pelvis back to the center start position
-exhale, rotate pelvis and bring both legs to the side of the body opposite side than before, down that side and across center
-inhale, continue circle, bringing legs up the side opposite that of before, rotating pelvis to that side and then bringing the legs and pelvis back to the center start position
twist
-sit with body rotated to side, support weight on one arm (palm on the mat with the fingers pointing away from the pelvis), the lower side of the pelvis, and the foot (foot of the top leg in front of the other foot) knees bent, with top hand resting on the side of the top knee
-inhale, lift trunk toward the ceiling as the legs straighten and the top arm raises overhead
-exhale, rotate the upper trunk toward the mat
-inhale, rotate back to the second step position
-exhale, bend the knees and lower the trunk and top arm toward the start position, stopping with the pelvis just above the mat, if good form can be maintained
What is the origin and insertion of the Quadratus lumborum?
O: Posterior Iliac Crest
I: 12th rib and 1st-4th lumbar vertebrae
What is the QL muscle used for?
Bilaterally: fix last rib during forced inhalation
Unilaterally: laterally tilt pelvis, laterally flex the vertebral column to the same side, assist to extend vertebrae column
What is the origin and insertion of the diaphragm?
O: Costal attachment: inner surface of lower six ribs, lumbar attachment: upper 2-3 lumbar vertebrae, sternal attachment: inner part of xiphoid process
I: Central tendon
What does the diaphragm do?
Draw down the central tendon of the diaphragm, increase the volume of thoracic cavity during inhalation
What is the origin and insertion of the transverse abdominis?
O: lateral inguinal ligament, iliac crest, thoracolumbar fascia, and internal surface of lower six ribs (iliac crest, 6-12th ribs, lateral inguinal ligament, thoracolumbar fascia)
I: abdominal aponeurosis to linea alba
What does the transverse abdominis do?
Compress abdominal contents
What is the origin and insertion of the trapezius?
O: Occipitals
I: Lateral clavicle, acromion, spine of scapula
What does the trapezius do?
Upper fibers – bilaterally: extend the head and neck
Upper fibers – unilaterally: laterally flex the head and neck to same side, rotate the head and neck to the opposite side, elevate the scapula, upwardly rotate the scapula
Middle fibers: adduct the scapula, stabilize the scapula
lower fibers: depress the scapula, upwardly rotate the scapula
What is the origin and insertion of the latissimus dorsi?
O: Inferior angle of scapula, spinous processes of last 6 thoracic vertebrae, last 3 or 4 ribs, thoracolumbar aponeurosis and posterior iliac crest
I: intertubercular groove of humerus (superior humerus)
What does the latissimus dorsi do?
Extend the shoulder, adduct the shoulder, medially rotate the shoulder
What is the origin and insertion of the levator scapulae?
O: C1-C4
I: Medial border of scapula, below superior angle of scapula
Where is the origin and insertion of the rhomboid major and minor?
Major O: spinous processes of T12-T5
Minor O: spinous processes of C7-T1
Major I: inferior medial border of scapula
Minor I: superior medial border of scapula
What is the origin and insertion of the serratus anterior?
O: 1st-9th rib
I: anterior surface of medial border of scapula
What does the serratus anterior do?
with origin fixed: abduct the scapula, upwardly rotate the scapula, hold the medial border of the scapula against the rib cage
with scapula fixed: may act to elevate the thorax during forced inhalation
What is the origin and insertion of the external oblique?
O: external surfaces of 5th to 12th ribs
I: anterior iliac crest, linea alba
What does the external oblique do?
Unilaterally: laterally flex vertebral column to the same side, rotate vertebral column to the opposite side
Bilaterally: flex the vertebral column, compress the abdominal contents
What is the origin and insertion of the internal oblique?
O: iliac crest, thoracolumbar fascia
I: 9th-12th ribs, linea alba
What do the internal obliques do?
Unilaterally: laterally flex vertebral column to the same side, rotate vertebral column to the same side
Bilaterally: flex the vertebral column, compress abdominal contents
What is the origin and insertion of the rectus abdominis?
O: Public crest, pubic symphysis
I: cartilage of 5th, 6th, and 7th ribs, xiphoid process
What do the rectus abdominis do?
flex the vertebral column, tilt pelvis posteriorly
What is the origin and insertion of the supraspinatus?
O: posterior superior surface of scapula
I: tubercle of the humerus
What does the supraspinatus do?
Abduct the shoulder, stabilize the head of the humerous in glenoid cavity
What is the origin and insertion of the infraspinatus?
O: posterior inferior surface of the scapula
I: tubercle of the humerus
What does the infraspinatus do?
Laterally rotate the shoulder, adduct the shoulder, stabilize the head of humerus in glenoid cavity
What is the origin and insertion of the subscapularis?
O: anterior surface of the scapula
I: tubercle of the humerus
What does the subscapularis do?
Medially rotate the shoulder, stabilize the head of humerus in glenoid cavity
What is the origin and insertion of the teres minor?
O: lateral border of the sccapula
I: tubercle of the humerus
What does the teres minor do?
laterally rotate the shoulder, adduct the shoulder, stabilize the head of humerus
What is the origin and insertion of the Biceps Brachii?
O: coracoid process of scapula
I: radius
What does the biceps brachii do?
flex the elbow, supinate the forearm, flex the shoulder
What is the origin and insertion of the triceps brachii?
O: Superior lateral border of scapula, humerous
I: Ulna
What does the triceps brachii do?
All heads: extend the elbow
Long head: extend the shoulder, adduct the shoulder
What is the origin and insertion of the psoas major?
O: L1-L5
I: Lesser trochanter
What does the psoas major do?
With origin fixed: flex the hip (coxal joint); may laterally rotate the hip
With the insertion fixed: flex the trunk toward the thigh, tilt pelvis anteriorly
Unilaterally: assist to laterally flex the lumbar spine
What is the origin of the iliacus?
O: iliac fossa
I: lesser trochanter
What does the iliacus do?
With origin fixed: flex the hip, may laterally rotate the hip
With insertion fixed: flex the trunk toward the thigh, tilt pelvis anterior
What is the origin and insertion of the sartorius?
O: anterior superior iliac crest
I: proximal, medial shaft of tibia
What does the sartorius do?
Flex the hip, laterally rotate the hip, abduct the hip, flex the knee, medially rotate the flexed knee
What is the origin and insertion of the piriformis?
O: anterior surface of the sacrum
I: greater trochanter
What does the piriformis do?
laterally rotate the hip, abduct the hip when the hip is flexed
What is the origin and insertion of the tensor fasciae latae?
O: iliac crest, posterior to the ASIS
I: IT Band
What does the tesnor fasciae latae do?
Flex the hip, medially rotate the hip, abduct the hip
What is the origin and insertion of the deltoid?
O: lateral 1/3 clavicle, acromion, and spine of scapula
I: Deltoid tuberosity on humerus
What does the deltoid do?
All fibers: abduct the shoulder
Anterior fibers: flex the shoulder, medially rotate the shoulder, horizontally adduct the shoulder
Posterior fibers: extend the shoulder, laterally rotate the shoulder, horizontally abduct the shoulder
What is the origin and insertion of the pectoralis major?
O: Medial clavicle, sternum, 1-6 ribs
I: Greater tubercle of humerus
What does the pectoralis major do?
all fibers: Adduct the shoulder, medially rotate the shoulder, assist to elevate the thorax during forced inhalation
upper fibers: flex the shoulder, horizontally adduct the shoulder
lower fibers: extend the shoulder
What is the origin and insertion of the pectoralis minor?
O: 3-5th fibs
I: coracoid process
What does the pectoralis minor do?
depress the scapula, abduct the scapula, downwardly rotate the scapula
with the scapula fixed: assist to elevate the thorax during forced inhalation
What are the origin and insertion of the intercostals?
O: inferior border of the rib above
I: superior border of the rib below
What do the intercostals do?
fix the ribs while breathing
What is the origin and insertion of the semitendinosus?
O: ischial tuberosity
I: proximal, medial shaft of tibia
What does the semitendinosus do?
flex the knee, medially rotate the flexed knee, extend the hip, assist to medially rotate the hip, tilt the pelvis posteriorly
What is the origin and insertion of the biceps femoris?
O: ischial tuberosity
I: head of fibula
What do the biceps femoris do?
flex the knee, laterally rotate the flexed knee
long head: extend the hip, assist to laterally rotate the hip, tilt the pelvis posteriorly
What is the origin and the insertion of the rectus femoris?
O: anterior inferior iliac spine
I: tibial tuberosity
What does the rec fem do?
extend the knee, flex the hip
What is the origin of the vastus medialis?
O: shaft of femur
I: tibial tuberosity
What does the vastus medialis do?
extend the knee
What is the origin and insertion of the vastus lateralis?
O: shaft of femur, greater trochanter
I: tibial tuberosity
What does the vastus lateralis do?
extend the knee
What is the origin and insertion of the vastus intermedius?
O: shaft of femur
I: tibial tuberosity
What do the vastus intermedius do?
extend the knee
What is the origin and insertion of multifidi?
O: sacrum and L5-C1
I: L5-C2
What do the multifidi do?
Unilaterally: rotate the vertebral column to the opposite side
Bilaterally: extend the vertebral column
What is the origin and insertion of the adductor magnus?
O: pubis, ischium, and ichial tuberosities
I: shaft of femur
What does the adductor magnus do?
adduct the hip, medially rotate the hip, assist to flex the hip
What is the origin and insertion of the gluteus maximus?
O: coccyx, edge of sacrum, posterior iliac crest
I: IT Band, gluteal tuberosity
What does the gluteus maximus do?
all fibers: extend the hip, laterally rotate, abduct the hip
lower fibers: adduct the hip
What is the origin and insertion of the gluteus medius?
O: ilium, just below the iliac crest
I: greater trochanter
What does the gluteus medius do?
all fibers: abduct the hip
anterior fibers: flex the hip, medially rotate
posterior fibers: extend the hip, laterally rotate the hip
What is the origin and insertion of the rotatores?
O: sacrum and L5-C1
I: L5-C2
What do the rotatores do?
unilaterally: rotate the vertebral column to the opposite side
bilaterally: extend the vertebral column
very similar to the multifidi
What is the origin and insertion of the suboccipitals?
O: C1 & C2
I: occipitals
What do the suboccipitals do?
rock and tilt the head, rotate the head, laterally flex the head to the same side
What is the origin and insertion of the erector spinae group?
O: sacrum, iliac crest, L5-T11
I: posterior ribs, thoracic and cervical vertebrae, mastoid process of temporal bone
What does the erector spinae group do?
unilaterally: laterally flex vertebral column to the same side
bilaterally: extend the vertebral column
What is the origin and insertion of the spinalis?
O: upper lumbar and lower thoracic vertebrae
I: upper thoracic, C2-C7
What does the spinalis do?
unilaterally: laterally flex vertebral column to the same side
bilaterally: extend the vertebral column
What is the origin and insertion of the serratus posterior inferior?
O: T12-L3
I: 9th-12th ribs
What does the serratus posterior inferior do?
depress the ribs during exhalation
What is the origin and insertion of the serratus posterior superior?
O: C7-T3
I: 2nd-5th ribs
What does the serratus posterior superior do?
elevate the ribs during inhalation
What is the origin and insertion of the teres major?
O: inferior angle and lower 1/3 of lateral border of the scapula
I: humerus
What does the teres major do?
extend the shoulder, adduct the shoulder, medially rotate the shoulder
What is the insertion and origin of the sternocleidomastoid?
O: top of the manubrium, clavicle
I: mastoid process of temporal bone, occiput
What does the sternocleidomastoid do?
unilaterally: laterally flex the head and neck to the same side, rotate the head and neck to the opposite side
bilaterally: flex the neck, assist to elevate the ribcage during inhalation
What is the origin and insertion of the scalenes?
O: C2-C7
I: 1st and 2nd rib
What do the scalenes do?
unilaterally, with the ribs fixed: laterally flex the head and neck to the same side, rotate head and neck to the opposite side
bilaterally: elevate the ribs during inhalation, flex the head and neck
What is the origin and insertion of the longus colli?
O: C3-T3
I: C1-C6
What does the longus colli do?
unilaterally: laterally flex the head and neck to the same side, rotate the head and neck to the same side
bilaterally: flex the head and neck
What is the origin and insertion of the pectineus?
O: pubis
I: shaft of femur
What does the pectineus do?
adduct the hip, medially rotate, assist to flex the hip
What is the origin and insertion of the adductor brevis?
O: pubis
I: shaft of femur
What does the adductor brevis do?
adduct the hip, medially rotate the hip, assist to flex the hip, medially rotate the flexed knee
What is the origin and insertion of the adductor longus?
O: pubis
I: Shaft of femur
What does the adductor longus do?
adduct the hip, medially rotate the hip, assist to flex the hip, medially rotate the flexed knee
What is the origin and insertion of the gracilis?
O: pubis
I: shaft of femur
What does the gracilis do?
adduct the hip, medially rotate the hip, flex the knee, medially rotate the flexed knee
What is the origin and insertion of the gluteus minimus?
O: illium
I: greater trochanter
What does the gluteus minimus do?
abduct the hip, medially rotate the hip, flex the hip
What is the origin and insertion of the gemellus superior?
O: ischial spine
I: greater trochanter
What does the gemellus superior do?
laterally rotate the hip
What is the origin and insertion of the obturator internus?
O: obturator foramen
I: greater trochanter
What does the obturator internus do?
laterally rotate the hip
What is the origin and insertion of the gemellus inferior?
O: ischial tuberosity
I: greater trochanter
What does the gemellus inferior do?
laterally rotate the hip
What is the origin and insertion point of the obturator externus?
O: pubis and ischium, obturator
I: femur
What does the obturator externus do?
laterally rotate the hip
What is the origin and insertion of the quadratus femoris?
O: lateral border of ischial tuberosity
I: femur between greater and lesser trochanter
What does the quad fem do?
laterally rotate the hip
Transverse abdominals
Rectus abdominals
internal obliques
rotates towards same side
external oblique
rotates towards opposite side
Bicep brachii
tricep brachii
anterior deltoid
posterior deltoid
middle deltoid
gastrocnemius
tibialis anterior
gluteus medius
gluteus minimus
gluteus maximus
hamstrings
quadriceps
vastus medialis
iliopsoas
pectoralis
rotator cuff
rhomboids
latissimus dorsi
upper trapezius
mid trapezius
lower trapezius
erector spinae
- control is the most important of the Pilates principles
- each movement done with purpose and precision
- control increases as skill increases
- will result in alignment, better coordination, and balance
control - Pilates requires deep focus on body
- be aware of breath, muscles are about to be worked, alignment and stabilization of the body
- help you develop body awareness and control
concentration - center is an eternal spring in which all movements emanates
- our center is our core
- also refers to bodies center of gravity
- strong centre avoid unnecessary tension elsewhere
- helps keep you in a supported position
Centering - being preside helps use move the body without strain or tension
- alignment of body helps balance muscles
- understanding goals of exercise helps keep movements precise
- Pilates is different in how it requires more attention given to an exercise to do it right
Precision - important way to use mucles correctly
- proper breath helps oxygenate muscles and use our centre
- use lateral breath in Pilates
- breathing at the right times in an exercise is important and helps make everything else possible
- using audible breath reminds us to breath
Breath - all movement in Pilates should be continuous and fluid
- helps build endurance and stamina, encourages full body workout
- movement look effortless and graceful
- encourage flow through our centre
flow - a apparatus designed by Joseph Pilates
- was designed to help work the body using and system of springs and pulleys
- carefully designed in a way that, if used properly, can help prevent injuries or help strengthen muscles of the body
reformer
cervical vertabrae
7
Thoracic vertabrae
12
lumbar vertabrae
5
Anatomical Positions
body is upright
feet parallel
arms are hanging by the side with palms facing up
sway back
forward head
Posteriorly tilted pelvis
hyperextended hips and knees
Lumbar Lordosis
A spinal curve towards the front of the body
Thoracic Kyphosis
A spinal curve towards the back of the body
forward head
flat back
Flatten thoracic and lumber curvatures
good posture
Scoliosis
C-curve or an S-curve are two examples
sagital plane
divides body into right and left halves
flexion
extension
plantarflexion
dorsiflexion
Frontal/coronal plane
divides the body into anterior and posterior parts
sidebending
abduction
adduction
inversion
eversion
transverse plane
divides the body into superior and inferior parts
supination
pronation
external rotation
internal rotation
rotation
flexion
A bending movement around a joint in a limb (as the knee or elbow) that decreases the angle between the bones of the limb at the joint
extension
Straightening a body part
plantarflexion
pointing the foot
Dorsiflexion
flex foot
abduction
Movement away from the midline of the body
adduction
Movement toward the midline of the body
inversion
scooping inward
eversion
scoop out
supination
Palm up
pronation
palm down
external rotation
To rotate the joint away or outward
turnout
lateral rotation
internal rotation
Rotation of a joint toward the middle of the body
rotate in
medial action
agonist
the primary muscle producing the movement
antagonist
the muscle that produces the opposite movement
synergists
multiple muscles that work together to produce the same action
concentric
an active muscle contraction that moves the muscle insertions closer together
eccentric
when a muscle contracts as it is actively lengthening in the opposite direction
isometric
when a muscle contracts without movement taking place
sacrum
1
coccyx
1
diaphragm
primary muscle of resperation
first trimester
avoid inner thigh contraction
build an incline
no kneeling EVER
second trimester
no jumpboard
avoid head over heart
Supine Hyposensitive syndrome
mother’s inferior vena cava is compressed in the supine position
reduces return of blood to the heart
symptom include shortness of breath, nausea, or dizziness
third trimester
no ab curls or c-curve
no hinge back
no intense ab work
monitor roll downs
diastasis Recti
separation of the rectus abdominals from the linea alba
Planes of Motion Dividing the body
Frontal/Coronal(front and vack)
Sagital(right/left)
Transverse(top/bottom)
3 systems in anatomy
Skeletal
Muscular
Nervous
5 Primary Functions of the skeletal system
Support
Movement
Protection
Storage
Blood cell production
Types of Synovial Joints
Hinge(knee elbow)
Ball and Socket(hip/shoulder)
Condyloid (wrist)
Gliding (sternum/clavicle)
Saddle (thumbs)
Pivot(radius/ulna)
Largest Joint of the body
Hip
Joint actions
Flexion/extension
Rotation
Lateral Flexion
Plantar Flexion/Doris Flexion
Pronate/Supinate
Every/Invert
Cirumduction
Rotation
Twisting
lateral flexion
Side Bending
Plantar Flexion/Doris Flexion
Pointing/flex
Every/Invert
Corcumduction
All the way around
What are the functions of the spine?
Provide active movement of the trunk
Support for the body and respiratory functions.
Protect spinal cord and nerve structures.
Function of Ligaments
Support Muscles, on bones to keep in place
Number of Vertabrae
33
How many vertebrae are immovable
9
Intervertebral Disc
Nucleus Populous and Mandy’s fibera
Spinal Movements
Flexion
Extension
Lateral Flexion
Rotation
4 characteristics of Muscle
Excitability
Contractility
Extensibility
Elasticity
Muscle Terminology
Origin
Insertion
Concentric
Eccentric
Isometric
Agonist
Antagonist
Muscle Classification
Mobilizers/Stabilizers
Global/Local
Phasic/Postural
Powerhouse function
Stabilizes pelvis
Initiates movement
Provides solid base from which legs and arms can move freely
Act as a dynamic force against gravity
Abdominal Group Muscles
Pectoralis Major
External Oblique
Internal Oblique
Rectus Abdominis
Transverse Abdominis
Powerhouse Muscles(stabilizers)
Multifidus
Diaphragm
Muscles of the pelvic floor
Gluteus Medius and Minimus
External rotators of the hip
Vastus Medialis Obliques
Powerhouse Muscles(Mobilizers)
Latissimus Dorsi
Erector Spinae
Gluteus Maximus
Hamstrings
Rectus Femoris
Illiopsoas
Quadratis Lumborum
Adductors
Abductors
Posterior Muscles(Powerhouse)
Spinal electors
Deep Stabilizers
Superficial Mobilizers
Function of the QL
Major stabilizer of low back
Working in conjunction with the Iliacus and PSOAs
Lateral Flexion:unilateral
Assists in spinal extension bilateral
Function of Illiopsoas
Illiacus
PSOAs
Hip Flexion
Spinal Stabilization
Trunk Flexion beyond 30 degrees
Function of Pelvic Floor
Supports inner organs
Contains openings for elimination and reproductive organs
Works in conjunction with TA and multifidis to stabilize torso
Must be flexible and strong
Pelvic Floor Description
Urogenital Layer
Pelvic later
Must be flexible and strong
nervous system
Motor nerves
Sensory nerves
All or none principle
Anatomical Position
Position of reference for definitions and descriptions of the bodies planes and axis. Body is an erect posture, face forward with arms at the sides of the body palms facing forward with fingers and thumbs in extension.
Anterior (ventral)
Refers to the frontal view of the body.
Control ateral
On opposite sides of the body
Cranial
Cranial refers to distance of the structure from the head
Caudal
Distance of structure from the feet
Distal
Structure relatively further from the midpoint of the body
frontal plane (coronal plane)
Dives the body into anterior and posterior halves which run vertically
Inferior
Indicates the structure lies beneath another
Ipsilateral
On the same side of the body
Lateral
Situated away from the midpoint of the body
Medial
Situated near the midpoint of the body
Prone
Describes someone on the stonach
Posterior (dorsal)
Back view of the body
Proximal
Situated closer to the midpoint. Of the body
Sagittal Plane
Divides the body vertically into left and right halves
Superior
Indicates a structure lies above another
Superficial
Situated closer to the exterior surface of the body, as opposed to the deep internal/structures
Supine
Describes lying on the back face up
Transverse Plane
Divides the body horizontally into superior and inferior halves