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PMA Exam
Pilates Method Alliance Exam
169
Fitness
Not Applicable
11/01/2015

Additional Fitness Flashcards

 


 

Cards

Term
Scope of Practice
Definition

design program according to individual needs

recognize conditions that preclude client from safely doing Pilates

direct clients to seek medical advice as necessary

receive exercise guidelines/clearance when appropriate document progress and cooperate with referring MD promote exercise to improve health

request permission to touch clients

use appropriate touch to facilitate movement

Term
Outside Scope of Practice
Definition
prescribing
diagnosing
training client with condition beyond your knowledge
claiming to treat/rehabilitate
measuring with instrumentation progress of clients
counseling
offering services beyond your credentials
inappropriate touch
training clients with certain conditions (dizziness, etc.)
Term
Guiding Pilates Principles
Definition

Whole Body Health

Whole Body Commitment

Breath

Term
Movement Principles
Definition

Whole Body Movement

Breathing

Balanced Muscle Development

Concentration

Control

Centering

Breathing

Rhythm

Term
Centering
Definition
How the body is organized to move
Term
Goals and Benefits
Definition
Coordination
Strength
Mobility
Efficient Movement
Flowing Movement
Proper Posture
Mental and Spiritual Rejuvenation
Self Awareness
Self Confidence
Restoration of natural animal movement
Integration of mind, body and spirit
Sense of Well-Being
Enhanced Quality of Life
Term
Physiology and Structure of Bones
Definition
Calcified connective tissue consisting of Osteocytes in a matrix of ground substance and collagen fibers
Term
Types of Bones
Definition

Long Bones

Short Bones

Flat Bones

Irregular Bones

Sesamoid Bones

Term
Long Bones
Definition
Longer than they are wide
Term
Bones that are Long Bones
Definition

Clavicle

Humerus

Radius

Ulna

Femur

Tibia

Fibula

Metacarpals

Phalanges

Term
Short Bones
Definition
Wider than they are long, often shaped as cubes
Term
Short Bones are found
Definition
In the wrist and ankle
Term
Flat Bones
Definition

Ribs

Sternum

Scapulae

Bones in the vault of the skull

Term
Irregular Bones
Definition
Bones of mixed shape such as bones in the skull, vertabrae and pelvic bones
Term
Sesamoid Bones
Definition
Imbedded in certain tendons and work to reduce friction or pressure on tendons, protecting from exessive wear
Term
Joint Types
Definition

Moveable

Non-moveable

Synovial

Ball and Socket

Hinge

Pivot

Condyloid

Saddle

Term
Moveable Joint
Definition
also known as synovial and diathroidal
Term
Non-moveable Joint
Definition
Joined by fibrous connective tissue or cartilage
Term
Synovial Joint
Definition
freely moveable joint containing a fluid filled cavity between the bones
Term
Ball and Socket Joint
Definition
The ball shaped surface of one rounded bone fits into the concave depression of the other bone.  Allows movement in all directions
Term
Two Ball and Socket Joints
Definition

Shoulder

Hip

Term
Pivot Joint
Definition
Include a process where one bone fits into a ring structure on another, rotational  movement, where the atlas meets the axis
Term
Sliding/Gliding Joint
Definition
Both surfaces are essentially flat, limited movement
Term
Two sets of Sliding/Gliding Joints
Definition

Ribs & Vertabrae

Scapula & Clavicle

Term
Condyloid Joint
Definition
Oval-shaped process of one bone fits into the elliptical cavity of another, movement in two planes (flexion/extension, abduction/adduction), wrist or atlas/occiput
Term
Saddle Joint
Definition
Both surfaces are saddle shaped, movement in two planes, thumb joint
Term
Osteokinematics
Definition
Gross movements of bones at joints, flexion, extension, abduction, adduction
Term
Arthrokinematics
Definition
Small movements between joint surfaces, distraction, compression, sliding, gliding, rolling or spinning of joint surfaces
Term
Component Motion
Definition
Accompanies active motion but is not voluntary
Term
Examples of Component Motion
Definition

Upward rotation of scapula, clavicle rotation that occurs with shoulder flextion

Rotation of the fibula that occurs with ankle rotation

Term
Spinal Column
Definition
24 vertabrae, sacrum & coccyx seperated by discs and cartilage
Term
Vertabral Bodies
Definition
Cylindrical shaped bones in which the flattened to top and bottom surfaces interface with the intervertebral discs
Term
Cervical Vertabrae
Definition

Located between the Head and Thorax

C1 - C7

Term
C1
Definition
Atlas, acts as washer between skull and C2
Term
C2
Definition
Axis, had vertical projection called the dens that increased stability of the upper cervical spine
Term
Thoracic Vertabrae
Definition

Located in the thorax

T1 to T12

Larger than cervical vertabrae, oriented towards flexion and ariculate with ribs

Term
Lumbar Vertebrae
Definition

Located between the thorax and the pelvic

L1 to L5

Largest of vertebral bones, oriented toward extension

Support the weight of the upper body

 

Term
Sacrum
Definition

Triangle shaped bone at the base of the spine

Five seperate bones that fuse before birth

Provides a promontary to support the lumbar spine

Term
Coccyx
Definition
Several small fused bones located at the bottom of the sacrum, the tailbone
Term
Pelvis
Definition
Ring of bones that support the spine and abdominal contents
Term
Bones that make up the Pelvis
Definition

Sacrum

Ilium

Ischium

Pubis

Coccyx

Term
Sternum
Definition
Long, flat bone where the front portion of the ribs connect in front of the heart and lungs, breast bone
Term
Three parts of the Sternum
Definition

Manubrium

Sternum

Xiphoid Process

Term
Ribcage
Definition
12 sets of curved bones that surround the thoracic cavety, connected from the sternum to the thoracic vertabrae.  Ribs 11 and 12 are floating and only attached to the thoracic vertabrae, not to the sternum.
Term
Clavicle
Definition
Collarbone, connects the scapla to the sternum.  Hold the shoulder in place during arm movement.
Term
Two Joints of the Clavicle
Definition

Sternoclavicular

Acromioclavicular

Term
Scapula
Definition
Flat, triangular shapped bone located on the upper back ribcage, provides attachment for the humerus (upper arm bone).
Term
5 Parts of the Scapula
Definition

Subscapular Fossa - front

Spine - prominent edge of the back surface

Acromion Process - joins with the scapula to form the acrominoclacicular joint

Coracoid Process - projection from the front top

Glenoid Cavity - oval depression on the lateral scapula, forming the proximal surface of the glenohumeral joint

Term
Femur
Definition
Longest, heaviest bone in the body.  Smooth round head articulates with the acetabalum to form the hip joint.
Term
Greater Trochanter
Definition
Upper, lateral process of the top end of the femur
Term
Lesser Trochanter
Definition
Lower, medial process fo the top end of the femur
Term
Condyles
Definition
Medial and lateral rounded shapes at the end of the femur that articulate with the tibia (large bone in lower leg)
Term
Patella
Definition
Sesamoid bone, provides attachment for the quadriceps that fit into the grove between the two condules of the femur
Term
Tibia
Definition
Large bone in the lower leg.  The proximal end articulates with the femur and distal end articulates with the talus.
Term
Medial Malieoulus
Definition
Rounded bump at the distal end of the tibia
Term
Fibula
Definition
Small bone in lower leg, articulates with the tibia but not the femur.
Term
Lateral Maleiolus
Definition
The rounded bump at the lateral, distal end of the ankle
Term
Hindfoot
Definition
Talus and Calcaneus
Term
Mid Foot
Definition
five irregular shaped bones the navicular, cuneiforms 1, 2 and 3, and the cuboid
Term
Fore Foot
Definition
Five metatarsarsals and 14 phalanges
Term
Matatarsal Bones
Definition
5 large bones connecting the three cuneiforms and cuboid to the phalanges
Term
Petial Phalanges
Definition
14 small long bones that form the toes, two in the big toe, three in the other four toes
Term
Humerus
Definition
Upper arm bone, the top is the ball of the shoulder ball and socket joint
Term
Radius
Definition
Smaller of the two forearm bones, rotates around the ulna
Term
Ulna
Definition
Larger of the two forearm bones, is fixed
Term
Carpal Bones
Definition
8 irregular shaped bones of the wrist --- scaphod, lunae, triquetrum, trapezium, trapezoid, pisiform, hamate and capitate
Term
8 Bones of the Carpal
Definition
Term
Metacarpal Bones
Definition
5 long bones between the carpals and the phalanges of the palm
Term
Phalanges
Definition
14 long bones that form the fingers, two in the thumb, three in the other four
Term
ASIS
Definition

Anterior Superior Illia Spine

Projection of the ilium at the front of the pelvis

Top of the hip bone

Term
PSIS
Definition

Posterior Superior Iliac Spine

Projection of the ilium at the back of the pelvis 

Term
Iliac Crest
Definition
Outward and upward flaring ridge of the pelvis
Term
Ischial Tuberosities
Definition

Sitz Bones

The lower rounded surface of the pelvis that provide muscular attachment and weith bearing in sitting.

 

Term
Public Symphysis
Definition

Pubic Bone

Lower front portion of the pelvic bones connected by a cartiliaginous disc.

Term
Spinous Process of the Spine
Definition
Long posterior projection from each vertabrae providing the site for muscular attachment
Term
Transfer Processes of the Spine
Definition
Flaps of bone projecting from the sides of the vertabrae providing sites for muscular attachment
Term
Acromion
Definition
Point of the scapula that joins with the clavicle
Term
Coracoid Process
Definition
Projectiong from the front top portion of the scapula
Term
Glenoid Fossa
Definition
Oval concave surface ont he scapula that joins ith the humerus
Term
Spine of the Scapula
Definition
Back projection of the scapula
Term
Inferior Angle of the Scapula
Definition
Bottom point of the scapula
Term
Superior Edge of  the Scapula
Definition
Top, medial point of the scapula
Term
Hyaline Cartiledge
Definition
Unites synchondoses or primary cartiledge such as manubrium and the sternum
Term
Fibrocartilage
Definition
Joins symphysis or secondary cartilage by a plate such as the union of the bondies of the vertabrae or the right and left pubis
Term
Fibrocartilage
Definition
Joins symphysis or secondary cartilage by a plate such as the union of the bondies of the vertabrae or the right and left pubis
Term
Fibrocartilage
Definition
Joins symphysis or secondary cartilage by a plate such as the union of the bondies of the vertabrae or the right and left pubis
Term
Synovial Tendon Sheaths
Definition
Tubular sacs wrapped around tendons that occur where tendons pass under ligaments and retinaculs.  Faciltate movement by limiting friction
Term
Bursa
Definition
Flattened, fluid filled sace encased by a synovial membrame that facilitates movement by limitng friction
Term
Ligaments
Definition
Dense bundles of parallel collagen fibers that hold two bones together, providing strength and stability to a joint
Term
Tendons
Definition
Extensions of a msucle into a long fibrous cord that blends into the perosteum of a bone, connecting muscle to bone
Term
Superficial Fascia
Definition
Loose connective tissue between the dermis and the deep facia
Term
Deep Facia
Definition
Sheet of collagenous fibrous tissue that surrounds and supports muscles, blood vessels and nerves.  Serves to bind some structures together or allow other surfaces to glide smoothly against each other.  Provide origins and insertions for muscles, tendons and fibrous sheaths.
Term
Agonist
Definition
a muscle that produces a given movement
Term
Antagonist
Definition
a muscle that produces the opposite movement
Term
Synergist
Definition
muscles that work together to produce the smae movement
Term
Isotonic
Definition
muscle generates constant force and shortens
Term
Isometric
Definition
muscle generates increased force without changing length
Term
Concentric
Definition
overall shortening of the muscle that occurs as it generates tension and contracts against resistance
Term
Eccentric
Definition
lengenthening of the muscle that occurs as it develops tension and contracts to control motion against resistance
Term
Origin
Definition
site of muscle attachment, the larger and more proximal of the two sites of attachment
Term
Insertion
Definition
Site of muscle attachment, often the smaller and more distal site of the two sites of attachment
Term
Muscles of Respiration (Breathting)
Definition

Diaphragm

Intercostals

Scalenes

Levator Costarum

Transversus Abdominus

Term
Diaphragm
Definition

Attaches to lower ribs and upper lumbar vertabrae

Primary muscle of respiration (breathing)

Term
Intercostals
Definition

External, internal and innermost

Between adjacent ribs

Expand the ribcage on inhalation

Contract the ribcage on exhalation

Term
Levator Costarum
Definition
originates C7 - T11, assist in rib elevation
Term
Tranversus Abdominus
Definition
Deepest of abdominal muscle
Term
Pelvic Floor
Definition
Provides support for the pelvic organs, maintains continence and contributs to control intra-abdominal pressure
Term
Erector Spinae
Definition
Produce spinal extension, side bending and rotation
Term
Quadratus Lumborum
Definition
Produces lumbar extension and side bending, elevation of the pelvis and stabilization of the 12 rib during forced expiration
Term
Multifidus
Definition
Produces spinal extension, side bending and rotation
Term
Trapezius
Definition
Upper fibers produce cervical extension, scapular elevation and upward rotations.  Middle fibers produce scapular retraction and lower fibers produce scapular depression and assist with upward rotation.
Term
Rhomboid Major
Definition
Produces scapular retraction, elevation and downward rotation.
Term
Rhomboid Minor
Definition
Produces scapular retraction, elevation and downward rotation, the same as the major.
Term
Rectus Abdominus
Definition
Produces spinal flexion and compression of the abdominal contents
Term
External Obliques
Definition
Produces spinal flexion, side bending, contra rotation and compression of the abdominal contents
Term
Internal Obliques
Definition
Produces spinal flexion, side bending, contral rotation and compression of the abdominal contents.
Term
Psoas Major
Definition
Flexes and externally rotates the femur.  Unilateral contraction can produce side bending of the spine.
Term
Iliacus
Definition
Produces hip joint flexion, in a closed chain flexes the pelvis or trunk
Term
Rectus Captious Posterior Major
Definition
Bilateral produces cervical extension, unilaterally produces ipsilateral rotation
Term
Rectus Captious Posterior Minor
Definition
serves as connective tissue bridge to the spinal dura and helps protect the dura, contributes to increase proprioception and balance, products cervical extension
Term
Obliques Capitus Superior
Definition
Bilaterally produces cervical extension, unilaterally produces ipsilateral side bending
Term
Obliques Capitus Inferior
Definition
Produces ipsilateral rotation
Term
Longus Coli
Definition
Produces cervical flexion and assists in cervical rotation
Term
Sternocleidomastoid
Definition
Unilaterally acts to side bend and rotate the cervical spine, ipsilateral, bilaterally acts to flex the cervical spine, elevate the sternum and assist in forced inspiration
Term
Serratus Anterior
Definition
Stabilizes the scapula, performs scapular protraction and assists with upward rotation of the scapula
Term
Trapezius
Definition
Elevates, adducts and upwardly rotates the scapula and extends the cervical spine
Term
Pectoralis Major
Definition
Flexes, adducts and medially rotates the humerus
Term
Pectoralis Minor
Definition
Stabilizes the scapula against the thoracic wall
Term
Deltoid
Definition
Abducts the arm, flexes, extends and medially and laterally rotates the humerus
Term
Levator Scapulae
Definition
Elevates and assists in the downward rotation of the scapula
Term
Latissimus Dorsi
Definition
Extends, adducts and medially rotates the humerus and draws the shoulder inferiorly
Term
Coracobrachialis
Definition
Flexes and adducts the humerus
Term
Rotator Cuff
Definition
Supraspinatus
Infraspinatus
Teres Minor
Subscapularis
Term
Supraspinatus
Definition
Abducts the humerus
Term
Infraspinatus
Definition
Laterally rotates the humerus
Term
Teres Minor
Definition
Laterally rotates and adducts the humerus
Term
Subscapularis
Definition
Medially rotates the humerus
Term
Biceps Brachii
Definition
Flexes the elbow and supinates the forearm
Term
Triceps Brachii
Definition
Extends the elbow and the long head assists with shoulder extension
Term
Brachialis
Definition
Flexes the elbow
Term
Brachioradialis
Definition
Flexes the elbow
Term
Pronator Teres
Definition
Pronates the forearm and flexes the elbow
Term
Pronator Quadratus
Definition
Pronates the forearm
Term
Extensor Carpi Radialis
Definition
Longus and Brevis extend and abduct the wrist
Term
Extensor Carpi Ulnaris
Definition
Extend and adducts the wrist
Term
Flexor Carpi Radialis
Definition
Flexes and abducts the wrist
Term
Extensor Digitorum
Definition
Extends the wrist and fingers
Term
Flexor Digitorum
Definition
Flexes and extends the fingers
Term
Lumbricals
Definition
Flex the MCP joints and extends the fingers
Term
Flexor Policis Longus
Definition
Flexes the thumb
Term
Abductor Policis Longus
Definition
Abducts and extends the thumb
Term
Tensor Fascia Latae
Definition
outside of leg ASIS to ITB, produces abduction, flexion and medial rotation of the thigh, tightens the ITB, stabilizes the pelvis and braces the knee particularly when the opposite leg is lifted
Term
ITB
Definition
Iliac crest to the tibia and fibula, provides attachment for the gluteus maximus and TFL, extends, abducts and latererally rotates the hip, acts to stabilize the knee
Term
Sartorius
Definition
ASIS to tibia, produces femoral flexion, lateral rotation and abduction and knee flexion
Term
Rectus Femoris
Definition
One of quadricep muscles, ASIS to patella, flexes the hip and extends the knee
Term
Gluteus Maximus
Definition
Externally rotates and extends the hip, stabilizes the knee by tensioning the ITB
Term
Biceps Femoris Long Head
Definition
Produces hip extension, knee flexion and lateral rotation of the tibia if the knee is flexed
Term
Biceps Femoris Short Head
Definition
Produces knee flexion and lateral rotation of the tibia if the knee is flexed
Term
Semimembranosis
Definition
Produces hip extension, knee flexion and tibia rotation if the knee is flexed
Term
Semitendinosis
Definition
Produces hip extension, knee flexion and tibia rotation if the knee is flexed
Term
Piriformis
Definition
Originates at sacrum inserts at greater trochanter, externally rotates the hip and horizontally abducts the hip when flexed
Term
Gluteus Medius
Definition
Produces hip abduction, anterior fibers internally rotate the hip and posterior fibers externally rotate the hip
Term
Obdurator Internis
Definition
Originates at inner pelvis and inserts at the greater trochanter, externally rotates the hip
Term
Obdurator externis
Definition
Originates at outer pelvis and inserts at the trochanter, externally rotates the hip
Term
Gemelius Inferior
Definition
Originates at the upper sitz bones and inserts at the greater trochanter, externally rotates the hip and assists with hip abduction when the hip is flexed
Term
Gemelius Superior
Definition
Original from the outside of the sitz bones and inserts at the greater trochanter, externally rotates the hip and assists with hip abduction when the hip is flexed
Term
Quadrates Femoris
Definition
Originates frat he outside of the sitz bones and inserts at the greater trochanter, externally rotates the hip and assists with hip abduction
Term
Gluteus Minimus
Definition
Produces hip abduction and anterior fibers internally rotate the hip
Term
Adductor Magnus
Definition
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