DANC-362 Pilates Mat Training Quiz 3

Flexion

Bending a joint by bringing the front surfaces of adjacent body parts together

Ex: flexing the elbow

Extension

Straightening the joint by moving these adjacent body parts away from each other back toward anatomical position

Ex: extending the elbow or knee, or beyond

External (lateral) rotation

Moving the front surface of a limb outward or away from the midline of the body

Ex: turning out the leg at the hip (hip external rotation)

Internal (medial) rotation

Opposite motion of bringing the front surface of a limb inward or toward the midline of the body from a position of external rotation or from anatomical position

Dorsiflexion

flexing the foot by bringing the top, or dorsal, surface of the foot up toward the shin

Plantar flexion

pointing the foot by bringing the bottom, or plantar, surface of the foot down and away from the shin

Abduction

Movement away from the midline of the body

Ex: raising the arm (shoulder abduction) or leg (hip abduction) to the side

Adduction

Reverse movement of returning from a position of abduction back toward anatomical position

Concentric muscle contraction

Muscle fibers: shortens

Force: overcomes resistance (movement occurs)

Usually up phase (against gravity)

Ex: Chest Lift lifting up, Bicep curl lifting weight, Roll-Up coming up

Eccentric

Muscle fibers: lengthens

Force: controls resistance (slows movement)

Usually down phase (with gravity)

Ex: Chest Lift lowering down, lowering from Roll-Up, lowering weights in a curl

Isometric

Muscle fibers: same length

Force: equals resistance (no movement)

Ex: Holding plank, Push-Up hold position, maintaining posture/alignment

Quadriceps femoris (group)

Adductors

Soleus (small, bottom) & gastrocnemius (larger one)

Hamstrings (group)

Deltoids (group)

Trapezius (group)

Biceps brachii

Triceps brachii

Latissimus dorsi