1
Q
The weak/inactive muscles in lower crossed syndrome…
A
Gluteus medius gluteus minimus Rectus abdominis Internal and external oblique abdominals Vastus lateralis and medialis Tibialis anterior Peroneals
2
Q
The tight/active muscles in lower crossed syndrome…
A
iliopsoas Tensor fascia lata adductors lumbar erector spinae Rectus femoris Quadratus lumborum Piriformis Latissimus dorsi soleus Hamstrings
3
Q
Lower crossed syndrome is characterized by _________.
A
anterior pelvic tilt and increased lumbar lordosis
4
Q
The weak/inactive muscles in upper crossed syndrome…
A
Lower trapezius Serratus anterior Rhomboids Supraspinatus infraspinatus Deltoid Deep neck flexors Extensors of the upper extremity (especially the triceps brachii)
5
Q
The tight/active muscles in upper crossed syndrome…
A
Levator scapulae Middle and upper trapezius Sternocleidomastoid Scalenes Subscapularis Latissimus dorsi Teres major Pectoralis minor Flexors of the humerus (especially biceps brachii)
6
Q
Upper crossed syndrome is characterized by _______.
A
forward head and rounded shoulders
7
Q
When working with posterior pelvic tilt strengthen the ______ and stretch the _________.
A
Strengthen the hip flexors and lumbar extensors
Stretch the hamstrings and abdominals
8
Q
Alignment anomaly that occurs when the ASIS is posterior of the pubic bone.
A
Posterior pelvic tilt
9
Q
When working with anterior pelvic tilt stretch the_______ and strengthen the_______.
A
stretch the hip flexors and lumbar extensors
Strengthen the abdominals and hamstrings
10
Q
Alignment anomaly that occurs when the ASIS is anterior of the public bone
A
Anterior pelvic tilt
11
Q
In elevated scapula, the scapula is lifted up towards the ears and usually indicates tightness in the (3)_______ and weakness in the (2)________.
A
tightness in the: upper trapezius, pectoralis minor and levator scapulae
weakness in the: serratus anterior and lower trapezius
12
Q
When working with elevated scapula strengthen the ______ and stretch the ________
A
Strengthen the scapular depressors
Stretch the chest
13
Q
Thoracic kyphosis is usually accompanied by (3 things)
A
weak thoracic extensors
tight anterior chest muscles
weak scapular stabilizers
14
Q
Lumbar lordosis is usually accompanied by (4 things)
A
tight low back extensors
anteriorly tilted pelvis
tight hip flexors
weak abdominals
15
Q
A spinal curve toward the back of the body
A
kyphosis
16
Q
A spinal curve toward the front of the body
A
lordosis
17
Q
Muscles that move the humerus
A
pectoralis major
latissimus dorsi
teres major
18
Q
Muscles that move the scapula
A
rhomboids
sterratus anterior
trapezius
19
Q
Muscles of the shoulder play what three major roles?
A
Glenohumeral stability and mobility
muscles that move the scapula
muscles that move the humerus
20
Q
Muscles that provide glenohumeral stability and support (4)
A
the muscles of the rotator cuff
subscapularis
supraspinatus
infraspinatous
teres minor
21
Q
The shoulder consists of three primary joints
A
sternoclavicular
acromioclavicular
glenohumeral
22
Q
The shoulder consists of three primary bones:
A
clavicle
scapula
humerus
23
Q
Abdominal muscles not included in “the core” (3)
A
Internal oblique abdominal
External oblique abdominal
Rectus abdominis
24
Q
Exercise used to strengthen and increase the awareness of the pelvic floor
A
Pelvic floor engagement (also called Kegels)
25
Elements of the Core include
Transversus abdominis
Pelvic Floor
Multifidi
Diaphragm
26
As a general rule inhaling facilitates ____ and _________.
spinal extension and lateral flexion
27
In Pilates all movement radiates ____________.
Outward from the center
28
The ______ is the essential link between the mind and the body.
breath
29
How many bones are in the Neck
7
30
What is the normal curve of the neck
Kyphotic (curves inwards = secondary)
| Kyphotic is primary, neck and low back are lordotic and secondary)
31
ROM is greater in the neck
especially upper 2 bones
32
We pillow the neck in order to...
support the neck curve
33
Pillowing head and shoulders for clients that have _______syndrome
Hyperkyphosis or kyphosis
34
When pain radiates down arm or extremities
call 911
35
The _____ and the _____ are the two vertebrae that are specailly shaped to hold and support the skull.
Atlas (C1) and Axis (C2)
36
How many bones are in the cervical spine
Thoracic Spine
Lumbar Spine
7
12
5
37
What are the 3 basic functions of the spine:
It provides stable foundation
It permits flexibility
The spine is a bony framework to protect the spinal cord
38
What are the movement directions of the spine
flexion/extension
]lateral flexion
rotation
39
What are the basic modes of the spine
Stability
Flexibility
(ie pelvic bridge and pelvic curl)
40
Exercises for spinal flexibility or hyperlordotic posture
dolphin
| pulling straps
41
Exercises for stability mode or Kyphotic
stomach massage
42
Hyperlordotic person is overusing what
Flexibility mode/ lower back muscles and psosas/hip flexor muscles
43
Hyperlordotic person is under utilizing
Stability, abs, hamstrings
44
Good exercises for Hyperlordotic person is
Stomach massage, core, hamstring work, roll down
45
Bad exercises for Hyperlordotic person
thigh stretch, flying eagles, swan and swimming
46
Good stretches for Hyperlordotic
low back, hip flexors (eves lunges, forward lunge) roll down, roll like a ball, spine stretch forward, pelvic curl
47
Name the Postural Types
```
HYPER Kyphosis/Kyphotic (thoracic spine)
HYPER Lordosis/hyperlordotic (lumbar spine)
Sway back/model posture (lumbar spine)
HYPO Lordorsis/flat back (lumbar spine)
Scoliosis
```
48
```
HyperKyphotic (humpback)
whats tight
whats weak
what needs to be strengthen
Stretches
example exercises
```
Thoracic spine is flexed, chin just forward, pelvis may be posteriorly tilted and respiration maybe inhibited
TIGHT: chest muscles and posterior neck extensor muscles, paraspinals
WEAK: spinal extensors/paraspinals, anterior neck flexor muscles
STRENGHTEN: abs as suport fo rthe lumbar region, spinal extensor, paraspinals
STRETCH: pecs/chest muscles
EXERCISES: Swan, Rowing, swimming, chest expansion
49
```
SWAY BACK
whats tight
whats weak
what needs to be strengthen
stretches
exercises
```
sway back or models posture has a posteriorly tilted pelvis and at an anterior plane, this forces wight into heels, rib cage collapses to keep balance shoulders rounded, flattened lumbar curve
TIGHT: hamstrings, pecs and posterior neck and low back muscles
WEAK: hip flexors, quadriceps, upper back muscles and anterior neck flexors, week forefeet or Achilles tendonitis
STRENGTHEN: hip flexors, traps, intrinsic muscles of foot rhomboids
STRETCH: hamstrings and pecs
EXERCISES: Side plank, leg pull variations, pelvic bridge,
50
```
Hypo lordosis (Flat back)
What is tight
What is week
What needs to be strengthened
What needs to be stretched
Example exercises
Exercises to avoid:
```
Hyperlordosis has a decreased mobility in torso and decreased hip extension
TIGHT: hamstrings and glutes
WEAK: hip flexors and erector spinae
STRENGHTEN: hip flexor, back extenders and abdominals
STRETCH: hamstrings, glutes and piriformis
TO AVOID:  stomach massage
51
What is a neutral spine
The natural spinal curves. Our goal is to restore them
52
What are coupled movements
Lateral flexion and rotation
53
What is the largest muscle in my neck And what is its purpose and location
SCM or sternocleidomastoid
Is the primary muscle for movement in the neck playing the role inside bending contralateral rotation flexion and extension.  it runs from the school just behind the ear lobe to the sternum and clavicle
54
What muscle is this and what is its purpose
Trapezius is from base of skull to shoulder blade and collarbone this muscle is responsible for hunching the shoulders and is usually tense which causes neck pressure
55
What muscle group is this and its function
Erector spinae muscle
A bundle of muscles and tendons that run vertically and extend throughout the lumbar thoracic and cervical regions. Lies to the side of the vertebrae column
56
What is this muscle and its purpose
Levator scapula it allows us to shrug your shoulders
57
What is locked long and locked short on a neck in neck sharing
Locked/short - head and neck extend it out
| Locked/long weak front neck muscles
58
What are the rotator cuff muscles or SITS muscles
Supraspinatus
Infraspinatas
Teres minor
Subscapularis 
59
What is this muscle
Minor and major rhomboids
60
What is this muscle group
Serratus anterior
61
What is this muscle group
latissimus dorsi
62
What is this muscle
Teres major
63
Name all components
64
Name all components of shoulder
65
Which joint is the primary joint of the shoulder?
Glenohumeral joint
66
What is the purpose of the sternoclavicular joint? 
This subtle joint allows flexion and extension, elevation and depression and limited rotation of the clavicle. 
67
What muscle group And its actions
Supraspinatas muscle abducts the arm and can lift the arm even if the deltoid is paralyzed
68
What is the muscle group and its function?
The infraspinatus performs lateral and rotation
69
What is The muscle group and function.
The teres minor performs lateral and rotation
70
What is this muscle and its function
The subscapularis medially rotates and abducts the arm ie Hold a baby
71
What are good exercises to help balance the shoulder/lower traps and strengthen external rotators?
Pulling straps, airplane stretch, lower trap pulses with dumbbells on long box, flying eagle, swan, swimming, etc. Or any type of prone exercises. Chest stretches
72
How would we know if there is weakness in the shoulder.?
Usually the shoulder will drift up when weakness is present and this can cause problems ranging from postural problems impingement rotator cuff tears
73
Modification for shoulder injury
Smaller range of motion during exercise stay in a non-painful range. Practice relax engagement versus active lateral engagement to pull blades down
74
Exercise to avoid for shoulder injuries
Semi circle, jackknife, balance control: push-up back, reverse push through, teaser bottom loaded, overhead movements, leg pull up, anything that loads humerus upwards into the joint
75
What is the name and function of this joint.
The acromioclaicular joint is a saddle joint and is located at the lateral end of the clavicle and allows some gliding movement.
76
How do we find opposition?
Opposition is found by lengthening the arms while plugging into the socket. Opposition ads work.
77
How many bones are in the wrist?
8
78
How do I bypass the joint?
Go onto the elbows
79
The three points of tripod wrist position
80
Modifications for wrist and hand movements.
Pad under wrist or knuckle
Use fist instead of palm
Bypass the joint using straps or Velcro straps
Perform exercises down on elbows if possible
81
We inhale to
Rotate and Extend or long is the spine
82
We exhale to
Flex spine
83
In what exercises would we Cue the ribs away from the hips
Side lying otherwise known as mouse house, mermaid, salt, spine twist, spine stretch
84
Flexibility versus stability
Stability is body of vertebrae and desk. Flexibility is joints and facets
85
What is the mutifidus?
The mutifidus is the deepest layer of spine, part of the cage, stabilizer.
We fire it through neutral spine and extension exercise
86
Landmark to find neutral spine
 Supine: ladybugs, tea point, tailbone at 6 o’clock down, Pulvis level at ASIS and pubis
Sitting: finding sit bones, upright bowl, rock back-and-forth until you feel pointy sitbonbones
87
What is spondylosis?
88
How do you find neutral in a seated position
Visualize the pelvis as a bowl that must remain upright this can best be felt by sitting on a hard surface. Ribs are stacked over pelvis and ASIS is aligned vertically
89
How to find neutral in plank
Push the floor away lift the tea point. Pubic bone and AIS in line or at a slight angle to floor tuck the pelvis under shoulder blades anchored flat on spine pelvis level abs pulled into the spine
90
How to find neutral inside lane position
Stack hips and pull hip away from armpit to create a small space under the waist line
91
What is Lukes’s middle name?
Fraser
92
When is Madison’s birthday?
September 3
93
Breathing is also considered…
An internal shower
94
How many bones are in the wrist?
8
95
How do I bypass the joint line
Hands in straps
| Forearms on
96
 When there is extension spine and rotation of the spine we are _________ with our breath
Inhaling
97
What are the other parts of the cage
Transabdominal, pelvic floor/Keagle, diaphragm
98
What are the layers of abs
Trams of domino, internal oblique, external obliques, rectus
PSC FOUNDATIONS PILATES
flashcards
Decks in class (2)
# Cards
