PEAK PILATES ANATOMY TERMS OF POSTURE AND MOVEMENT WITH 100% CORRECT ANSWERS.

Agonist A muscle or muscle group that creates movement Antagonist A muscle that opposes the function of another (agonist) on the opposite side of the bone, usually by restraining movement at the joint. Brainpower Read More Previous Play Next Rewind 10 seconds Move forward 10 seconds Unmute 0:02 / 0:15 Full screen Axis of rotation The imaginary point around which a lever (such as a limb) rotates. This line is perpendicular to the plane of the movement. Axis of rotation intersects the center of the joint. Balanced movement The muscles that act on the spine and must be kept in balance or posture will be inadvertently affected and pain can be created or worsened. Because each joint is controlled by at least two sets of muscles, the flexors and extensors (some also have rotators), good posture can exist only when these muscles are in proper balance, allowing the joint to function efficiently. Without this balance the body is pulled out of alignment, and over time parts can become worn or damaged. Base of support The area beneath the body that is encompassed when one continuous line connects all points of the body that are in contact with the ground or base. Center of gravity The point where body mass balances out in all planes: frontal, sagittal, and transverse. The point of integration between the upper and lower halves of the body, generally considered to be at the level of the second sacral vertebra. Individually, center of gravity is impacted by a person's anatomical structure, gender, position in space, habitual standing posture, and whether or not they are supporting external weight. Closed chain exercise A movement in which the terminal joint meets considerable external resistance that prohibits or restrains its free movement. Simply put, if either set of limbs is supporting the weight of your body, the movement is considered to be closed chain. An example of a closed chain exercise is Leg Pull Front on the mat. Concentric Contraction Contractions that shorten the muscle while under tension, bringing the origin and insertion in toward one another. Core Support The recruitment of the postural muscles of the torso to support the movement of the limbs. Dynamic Flexibility Resistance to motion at the joint that involves speed during physical performance. In Pilates, this is conducted in a rhythmic manner. Eccentric Contraction Contractions in which a muscle force is exerted while the origin and insertion are moving away from one another, thereby creating length in a muscle. For example, when rolling the spine down to the mat, the rectus abdominis contracts eccentrically. Engram A continuous, repetitive movement that, over time, becomes set in motor memory. Force A push or pull that causes, or tends to cause, a change in a body's motion or shape. Isometric Contraction Contractions that involve no movement at the joint and are considered static work. For example, holding the arms straight out to the side involves isometric contractions of the deltoid muscles. Kinetic chain The series of muscle activations throughout the body that produces movement. Kyphosis An outward curvature of the spine. Thoracic kyphosis is an exaggerated posterior curvature of the thoracic spine, often accompanied by a forward head position. Lumbar kyphosis is a flattening of the lumbar spine. Line of gravity The line of gravitational pull through the body's center of gravity and toward the center of the earth. Lordosis An anterior convex curve of the spinal column resulting from excessive lumbar curvature of the lower back. Lumbo-Pelvic Rhythm A coordinated movement between the lumbar spine and pelvis that occurs during maximal forward bending of the trunk when reaching toward the legs. Mobilizers/Global Muscles Usually, larger muscles responsible for movement. They include the more superficial muscles that link the pelvis to the thoracic cage and the upper and lower extremities. They provide movement and are important for transferring and absorbing forces from the upper and lower extremities to the pelvis. Movement patterns Functional movements involve complex patterns of muscle activity. Each muscle plays and individual role in the overall pattern. Muscle Imbalance Situation when unequal forces make a joint weaker and more vulnerable. Bone articulartions are forces to bear more weight than they should, normal regenerative processes that keep joints healthy are altered, and pain and arthritis can be the consequences. Many people with back or neck pain suffer from imbalances of the flexors, extensors, and rotators of the spine, arms, and legs. (Pilates can bring muscles back into balance). There are three types of muscle imbalances: 1) Synergistic dominance, example: overactive trapezius during shoulder abduction 2) bilateral asymmetry, example: The quadriceps of one leg are stronger and tighter than the other 3) Muscle inhibition, example: if the hip flexors are tighter than the hip extensors, they prohibit the full extension and/or straightening of the hip joint. Open Chain Exercise An open chain exercise is one in which the terminal joint is free. If the end segment of a movement is not fixed and/or supporting the body, the exercise is considered to be an open chain exercise. One leg circle on the mat is an example of an open chain exercise for the lower body. Overuse Injury A injury caused by a repetitive activity that places too much stress on one area of the body. Phasic Muscles Muscles whose primary role is to provide voluntary movement. These muscles have a high proportion of fast-twitch fibers, which enable fast, powerful contractions. They are also known as "mobilizers". Phrasing Groups of movement sequencing. The preparation and initiation of a muscle action will determine the sequence of action for the phrase. Plumb Line The imaginary line of gravity through the body, used to measure the postural relationship of the body's parts. When this line falls through the center of support, minimal stress is placed on the spine and joints. Postural Muscles Muscles whose function is to maintain an upright posture of the body. These muscles run up the front and back of the body and cross all weight-bearing joints, holding them in an erect posture. They are predominantly composed of slow-twitch muscle fiber. Prime Mover The larger muscle that produces the main active force in creating a particular movement. Range of motion The number of degrees that a joint will allow one of its segments to move. Reciprocal Inhibition The automatic relaxation of an antagonist muscle through nerve inhibition, in response to the contraction of an agonist muscle This allows easy, efficient movement because the working muscle does not have to overcome any opposing tension. Scpulohumeral Rhythm Coordinated movement that occurs between the head of the humerus and the scapula during abduction, creating a more stable shoulder joint and allowing the arm to reach 180 degrees of elevation. In Pilates, this occurs in movements such as Arm Circles. 1. During the first 30 degrees of humeral elevation, the glenohumeral joint (ball and socket) is pulled by the supraspinatus and the deltoid muscle. 2. Beyond this point, the scapula becomes fully integrated into the movement, producing elevation at the acromial end of the clavicle, and for every 2 degrees of humeral elevation there is 1 degree of scapular rotation. 3. During the first 90 degrees of humeral elevation, the clavicle elevates approximately 35-45 degrees at the sternoclavicular joint (proximal end). The distal joint, the acromioclavicular joint, rotations during the first 30 degrees of humeral elevation and again from 135 degrees to maximum elevation. The distal end of the clavicle can elevate 30 degrees, which corresponds to the degree of scapular rotation. Stabilizers