Pilates Terms

Question 1

Adduction

Answer 1

The moving of limb towards the mid-line of the body. Example: lifted arms circling down to be by your side

Question 2

Abduction

Answer 2

The moving of a limb away from the mid-line of the body. The term also refers to the spreading of the fingers and toes.

Example: swinging leg behind the body

Question 3

Circumduction

Answer 3

The movement pattern which is a combo of flexion, extension, adduction, and abduction. The movement of a limb in a circular manner. It can be best performed at ball and socket joins, such as hip and shoulder.

Question 4

Flexion

Answer 4

Describes the joint which is made possible by joint and angle decreasing or the movement which bends a joint.

Example: bicep in bicep curl

Question 5

Extension

Answer 5

The straightening of a join which increases the angle between the bones of the limb at a joint or the description of the position where the joint is straight.

Example: Straightening bent leg

Question 6

Protraction

Answer 6

The protruding or sticking out of the scapula and mandible

Question 7

Retraction

Answer 7

The bringing together of the scapula and mandible

Question 8

Elevation

Answer 8

The upward movement of the scapula and shoulder

Question 9

Depression

Answer 9

The downward movement of the scapula and shoulder

Question 10

Inversion

Answer 10

The movement of the sole of the foot towards the medial plane

Question 11

Eversion

Answer 11

The movement of the sole of the foot away from the medial plane. Occurs at the subtler joint (AKA the talocalneal joint)

Question 12

Dorsiflexion

Answer 12

The movement that decreases the angle between the dorsal (superior surface) on the foot and the leg so that the toes are brought closer to the shin

AKA: flex foot

Question 13

Plantar Flexion

Answer 13

The movement which refers to increasing the approximate 90 degree angle between the superior surface of the foot and shin by pointing the toes down and away from the shin

AKA: Pointed foot

Question 14

Pronation

Answer 14

The motion of rotating towards the prone position. Used to describe the rotation of the wrist and forearms so palm is turned in and downwards. Describes slight inwards rolling motion of foot during normal walking. Foot and ankle roll slightly inwards to accommodate the movement

Question 15

Supination

Answer 15

Describes the movement of the palm from a posterior position to an anterior position. It also describes an excessive outwards rolling motion of the foot and ankle during a walking/running stride. This motion can place extra stress on the foot

Question 16

Anterior Pelvic Tilt

Answer 16

When the front of the pelvic drops and the back of the pelvis rises. This happens when the hip flexors shorten and the hop extensors lengthen

Question 17

Posterior Pelvic Tilt

Answer 17

When the front of the pelvis rises and the back of the pelvis drops. This happens when the hip flexors lengthen and the hip extensors shorten, particularly the glutes Maximus which is the primary hyper extensor of the hip

Question 18

Anterior

Answer 18

Towards the body

Question 19

Posterior

Answer 19

Towards the back of the body

Question 20

Midline

Answer 20

The imaginary line that splits the body down the center into two symmetrical halves

Question 21

Lateral

Answer 21

Away from the midline

Question 22

Medial

Answer 22

Towards the midline

Question 23

Superior

Answer 23

Towards the head

Question 24

Inferior

Answer 24

Towards the feet

Question 25

Superficial

Answer 25

Closer to the skin, above another anatomical structure

Question 26

Deep

Answer 26

Beneath another anatomical feature

Question 27

Proximal

Answer 27

Nearer to the center of the body

Question 28

Distal

Answer 28

Further from the center of the body

Question 29

Origin

Answer 29

The origin of a muscle is a point at which it attaches to the bone. The structure that the origin is attached to tends to be the more stable bone in the contraction

Question 30

Insertion

Answer 30

The end of the muscle which is opposite to the origin point. It is the end that tends to move while the body part of the origin is stabilized

Question 31

Isotonic Contraction

Answer 31

The muscle shortens and movement is produced

Question 32

Eccentric Contraction

Answer 32

The length of the muscle increase as tension is produced. The lowering phase of bicep curl. Muscles are capable of generating greater forces under eccentric conditions than under either isometric or concentric contractions

Question 33

Concentric Contraction

Answer 33

The muscle tension rises to meet the resistance and then remains the same as the muscles shorten the muscle length due to the resistance being greater than the force the muscle is producing.

Question 34

Isometric Contraction

Answer 34

Tension in the muscle increases (a static exercise) as the muscles fire but there is no movement in the joint. There is no change in the length of the muscles and no movement at the joints.

Question 35

Agonist Muscle

Answer 35

The prime moving muscle contracting and moving/rotating a bone through its joint. AKA the Prime Mover.

Question 36

Antagonist Muscle

Answer 36

The muscleS that opposes the agonist during function by relaxing or lengthening

Question 37

Synergistic Muscle

Answer 37

Act around a moving joint to produce motion similar to or assisting agonist muscles. AKA: neatralizers

Question 38

Saggital Plane

Answer 38

Happens in forwards or backwards movements Example: Mat roll-ups

Question 39

Frontal (Coronal) Plane

Answer 39

Lateral or side-to-side movements Example: side lying upper and lower lifts

Question 40

Transverse Plane

Answer 40

Generally involve rotation and twisting movements Example: Saw, Criss-cross

Question 41

Anchor Point

Answer 41

An anchor point refers to a point when the body is grounded. This point of stabilization allows all other movement to be fluid and the engagement of the proper muscles for an exercise. The mid-back and pelvis are common anchor points.

Question 42

C-curve

Answer 42

Flexion of the lumbar spine. The abdominals are drawn into the spine and the upper back flexes to a lesser extent, almost slouching the shoulders forwards.N

Question 43

Neutral Pelvis

Answer 43

When the pelvis is in its most naturally efficient alignment. It is neither tucked under in posterior tilt nor is the bottom stuck out in an anterior tilt. The hip bones are level when the pubic bone is in this position. Neutral pelvis is often used as a centering or anchor point.

Question 44

Neutral Spine

Answer 44

A balanced spine that maintains its neutral curves. Pilates encourages the identification and utilization of one's neutral spine. A misaligned spine can cause compensation in muscles, creating undue stress, fatigue, pain and potential injury.

Question 45

Pilates V

Answer 45

The position of the body where the legs are slightly externally rotated from the hips so that the feet are turned into a small "V". This position requires utilization of the hip adductors.

Question 46

Table Top

Answer 46

A supine lying position where the legs are off the floor, knees bent, and the thighs perpendicular to the floor while the shins are parallel to it.

Question 47

T-Position

Answer 47

When the arms are straight out to the side

Question 48

Powerhouse

Answer 48

The muscles which are located between the rib cage and the hip bones and the butt. This area is known as the core. Proper utilization of the Powerhouse results in core stability or the ability to stabilize the pelvis and spine while moving the limbs.