Kinesiology for Dance Chpt. 1

The Locomotor Skeletal System:

Main Divisions:

The trunk - spine, head, torso region, and pelvis

Limbs - legs, feet, arms, and hand

• most books start from bottom to top

Joints - meeting points between bones

Osseous (Latin) tissue - bones

• Organic - collagen provides elasticity

  • some ppl. boil the bones of animals to get the minerals from the carcass

• Inorganic - calcium salts provide hardness

Bone Shapes:

Long bones - femur, humorous, metatarsals; cylindrical with wider ends

Short bones - carpals, cuboid?

Flat bones - scapula

Sesamoid Bones - patella, bottom of foot bones

Irregular bones - vertebrae bones

Bone Parts:

Body - main part

Shaft - long cylindrical part

Epiphysis - Wider end of boens

Head - a particular kind of epiphysis at the end of a long bone

Neck - bones with a head have a narrow part right next to it

Peiosteum - connective tissue that covers the bone

Other Landmarks on a Bone:

Fossa: cavity, depression, or hollow

Groove:  long, narrow indentation

Trochanter:  large chunk of bone

Tuberosity: smaller chunk of bone

Tubercle: small bump of bone

Crest:  ridge of bone

Line: calcium deposit that forms a line

Spine: narrow, blade-like ridge

Condyle: a big, rounded chunk of bone

Epicondyle: a smaller, rounded chunk of bone

Spinal Process:  spine on vertebra

Facet: similar but protrudes laterally

Cartilage and Connective Tissue:

Cartilage - supportive or connective

• elastic, fibrous, and hyaline

Ligaments - bone to bone connector; do not heal well when damaged; do not stretch because it decreases stability

Tendons - muscle to bone

Fascia - bands of tissue that envelope muscles; IT band for example

Interosseous Membrane - goes between bones; in between the radius and ulna and fibula and tibia; provides more surface area for muscles to attach and support

Retinaclum- plastic wrap? to contain muscles and tendons; holds muscles, tendons, and ligaments to our body and give it shape

Linea Alba (White Line [Latin]) - center line of abs

Tendinous Inscriptions - horizontal lines in abs; why you can isolate upper and lower abs; belly dancers

Joints and Structures:

Plane - wrist; bones that rub next to each other

Hinge - only moves on one plane (like a door); elbow

Ball and Socket - head of bone fits into a socket; hip and shoulder joints

Pivot - at your elbow and neck, a bone can twist

Saddle - only one at the thumb

Condyloid - KNEE JOINT and fingers; because you can twist it a little bit

Amphiarthrotic - does not move; clavicle meets with the scapula and that doesn’t move; sacrum and ilium joints when hurt become moveable, which is not good, women are more at risk

Anatomical Terminology:

Superior and Inferior

Anterior and Posterior - front and back side

Medial and Lateral

Proximal and Distal

Superficial and Deep

Ventral and Dorsal - the belly and backside (more specifically)

Plantar and Palmar - the bottom of the foot is plantar; the palm is palmar

Planes of Action*:

Sagittal - front and back; if we walk forward, that is the sagittal plane

• flexion and extension - flexing knees is bending them and straightening them is extending

• hyperextension

• plantar flexion - pointing foot

• dorsal flexion - flexing foot

Mid-sagittal -

Front (lateral) plane - side to side

• abduction - moving arms and legs away from the body

• adduction - bringing arms and legs to body

• lateral flexion - moving your torso side to side with obliques

Transverse (horizontal) - cuts you into slices

• inward (internal and medial) and outward (external and lateral) rotation

• simple rotation of the spine

Levers and Fulcrums:

Bones are levers

Joints are fulcrums

Angles are used to describe the relationship of one lever to another that shares the same fulcrum

• increasing (90 to 180) or decreasing angle (180 to 90)

Superior and Inferior

Anterior and Posterior

Medial and Lateral

Proximal and Distal

Superficial and Deep

Ventral and Dorsal

Plantar and Palmar

Actions vs. Positions:

Bones of Foot

Three regions:

phalanges (toe bones)

metatarsals (long bones in foot)

tarsals irregular shaped bones in the back of the foot; 7 of them; calcanaeous and talus

Toes are numbered 1-5, medial to lateral

Bony Landmarks

For each of the phalanges there is a head and a base; big toe only has 2 phalanges and the rest have 3

Bony Landmark for talus in a superior articular surface

tuberosity of 5th metatarsal - if you break the bone at 5th metatarsal, you can lose function in the muscle that attaches there

• very important to land correctly

sesamoid bones are on the bottom of foot - embedded in tendons and important for cunction of toe joints; tendons contract and allows for movement

• sesamoid bones are protective of the tendon they’re in

• everytime we land a jump, we can sometimes get bruises on the bottom of foot

  • which usually isnt a problem if we have padding at the bottom of our foot, but if not, there’s no blood supply to heal them and the bones could die

  • we lose mechanical ability to point our foot

  • to prevent this, comfortbale cushy shoes with padding are suggested

calanaoeous - tubersoity is where the achilles attaches

Toe Joints -

phalangeal metatarsal joint - metatarsals and phalange joint; most of the actin of pointing your foot is here

interphalangeal joints - joints in between the actual phalanges

Actions at Toe Joint -

Sagittal - flexion (pointing or curling) and extension (flexing); hyperextesnion is when it extends past 180, but encouraged to not say “hyperextesnion” because it doesn’t use any dif muscles than normal extension

Frontal - abduction (spreading your toes) and adduction (bringing them together)

transverse - no actions possible; this would be rotating your fingers (we can’t do it ourselves, we need to provide turque for a joint to move it this way)

Actions at Ankle Joint -

Sagittal - when your toes are in a straight line (dorsal flexion); pointing your foot (plantar flexion); when you go up on your toes (hyperextension bc it’s more than 180)

Frontal - same as what’s under actions

Transverse - neutral (when toes are straight forward)

The tarsus joint - the 7 tarsal bones all rubbing against each other

• pronation - winging your foot

• supination - sickling your foot or roling over your arches in 2nd (ANDRES!)

  • look into why he has perfect turnout?

• positions:

  • goal is to have a neutral tarsus in plies, rolling or out on your foot

Lower Leg Bones -

Tibia and Fibula:

Landmarks:

• At the proximal end of the tibia, theres two protrusions (ledial and lateral condyls)

• superior articular surfaces -

• intercondylar eminence - indents and the top of the tibia

• tibial tuberosity - lump of bone at the front where the quads attach; osgood shlatters?

• distal end of fibula and tibia (ankle bones) - medial (tibia) and lateral (fibula) malleolus

  • this makes the ankle joint a hinge joint, these act as bony restrictions

The ankle joint -

4 articulation points:

• talus -

• tibia -

• lateral malleolus of fibula

• medial malleolus of tibia -

Positions:

• plantar flexion - pointing your foot; also when you’re on your highest releve

• dorsal flexing - “flexing” your foot; or whenever you’re not pointing your foot “either the foot is pointed or it isn’t” -Martha Graham

• no movement on transverse plane

In ankle circles, there’s not actual rotation, it’s an illusion

Chapter 3

Upper Leg Bones:

Femur:

• head, neck (narrowing part before head), greater trochanter (glob at the top that isn’t the head), lesser trochanter (smaller bunch beneath greater trochanter), gluteal tuberosity (muscle attachments) medial and lateral condyle (matches medial and lateral condyles and the tibia)

• why the knee joint is not a hinge joint, less bony restrictions than the ankle

• where the tibia and fibula connect is an amphiarthrotic joint

Knee Joint:

Articulation points:

• between the tibia and femur

  • inferior articular surfaces of femoral condyles and superior articular surfaces of tibial condyles

• encased by joint capsule

Ligaments of Knee:

We don’t have bony restrictions like in the ankle, so there is more risk of injury to knee ligaments

• medial collateral ligament - side of knee (medial side)

• lateral collateral ligament - other side of the knee (lateral side)

• anterior cruciate ligament (ACL) - starts on the anterior side of the femur and connects to the posterior side of the femur; knee drops are really not goog for this

• Back of femur to front of tibia

  • why instructor look for neutral positions in plies

• posterior cruciate ligament (PCL) - starts of anterior side of femur and crosses to connect to posterior of tibia; knee drops are really not goog for this

• Back of tibia to front of femur

  • so they make an X; stabilize it when rotating

• Popliteal Ligament - help keep the knee from over hyperextending; so you don’t want to hyperextended your knees when dancing because it puts pressure here

  • ligaments don’t heal like tendons, you really shouldn’t stretch them

Close-packed vs. Open-packed positions:

• close-packed - when your leg is super hyperextended straight; the bones of femur and tibia are directly touching

• open-packed - when the knee is bent; it puts a lot of stress on ACL and PCL, with lots more room for movement because the bones are separated

Actions at Knee Joint:

• sagittal - flexion (bending), extension/hyperextension (straightening)

• frontal - no actions possible; your tibia cant move left to right (collateral ligaments restrict this)

• transverse - not possible in close-packed/extended knee; with flexed/open-packed position, knee can’t twist inward or outward (rond de jambe en lair)

Positions at knee joint:

• sagittal - flexion and extension/hyperextension (bent or straight)

  • if a student can’t straighten their knee all the way, stretching muscles and tendons are usually helpful—not usually a problem with bone structure*

• frontal - no actions, so the only position is neutral

  • if someone has bowed legs, would that be considered abduction and adduction? *

• transverse - neutral when knee is extended, when flexed, there are positions of inward, outward, and neutral

  • you cant have a neutral position in fourth grande plie

  • it’s ok to have a twist inward and outward for rond de jambs on lair or attitude positions because they’re not weight-bearing

Pelvis Bones:

Ilium, ischium (sit bones), and pubis

• where all 3 of the bones meet, they make a hole indent (acetabulum)

Bony Landmarks: acetabulum, ischial tuberosity (calcium build-ups where muscles attach), iliac crest (ridge on the edge of ilium), and iliac fossa (indented part of ilium) (prime piece of meat on a turkey or chicken)

Hip Joint Articulation Points:

• ball and socket joint with head of femur and acetabulum of the pelvis

4 Hip Ligaments:

there’s an indentation at the head of the femur to the hip that keeps it in place

3 external ligaments and 1 internal ligament

Iliofemoral Ligament - connect ilium and femur; “y” ligament

• when you’re resting and sinking into your hips, you’re resting all of your weight into your Y ligament

Pubofemoral - pubis and femur

ischiofemoral - ischium and femur

• all of these ligaments are really strong because they carry all of our weight torso up

Teres ligament? - acetabulum and head of femur

Actions and Hip Joint:

Sagittal - flexion (plie, bending at hip) and extension (standing up straight)

Frontal - moving away from midline (abduction) and moving towards (adduction)

Transverse - inward and outward rotation

• circumduction - movement on different planes at the same time; a fan kick

Positions at Hip Joint:

Sagittal - flexion (bent at the hip) and extension (standing up straight) (no one has hyper extension)

• in fifth position, whatever leg is in the front is slightly flexion

• back leg is extension

Frontal - neutral, abduction (second position), and adduction (first, sixth position)

• in attitude, the knee is in a position of abduction

• when you stand on one leg, the standing leg is in a position of adduction

• back leg is arabesque is slightly adducted, at least neutral (to work your adductors)

Transverse - neutral, inward, and outward rotation

Tibial Torsion: *

• when tibia rotates externally

• kneecaps can be facing forward but toes are turned out

• NOT GOOD for turning out, ok when youre turning out but when you’re but when toes face forward, knees face inward

• in countries where they start their dancers young, it encourages tibial torsion

• if a student hs trouble jsut facing their toes forward

• but if you are walking with your hip forward, you’re forcing inward rotation at your hip

Walking turned out is not good because it causes bunions

• when running, you should try to run in a neutral transverse position

Chapter 4: Spine and Torso

Bones of Spine:

Coccyx - tailbone

Sacrum - joins up with pelvic bones to make the pelvic bowl

lumbar, thoracic, and cervical

There is no movement in the sacrum and coccyx

Lumbar, thoracic, and cervical do move; secondary, or lordotic, because it develops later

Cervical - attached to the head; numbered C1 to C7

• Atlas - C1; special vertebrae without the body that the skull is resting on

• Axis - C2; has a protrusion that sticks in a hole in C1 vertebrae that allows you to rotate your head

Thoracic - numbered T1-T12; attached to rib cage

• thoracic curve is the primary, or kyphotic, curve because it is present in the fetus

Lumbar - lower back numbered L1-L5; attached to the pelvis; secondary, or lordotic, curve because it develops later

Curves in the spine aren’t completely straight because it help us absorb shock when we jump

good posture is important because if you’re arched all the time, the spine bones will degrade to reshape into being hunched over all the time so they can’t stand up straight

kyphosis - when someone is permanently hunched over

Structural Components of Vertebrae -

• body (C1 doesn’t have a body)

• spinous processes - things that stick out at the back of the spine

• superior articulation facets - the top part of spine bones

• inferior articulating facets - bottom part of spine bones

backbends occur at the lumbar and cervical regions

Special Joints of Spine -

lumbosacral - sacrum with 5th lumbar

atlantooccipital - occipital bone meets with C1;

atlantoaxial - atlas and axis

Ligaments of Spine -

Anterior longitudinal ligament - connective tissue that runs up the anterior side of the spine

Posterior Longitudinal Ligament - on the other side, connective tissue that runs up the spine

Supraspinous ligament - connects all the spinal processes and stops at C7

Nuchal Ligament - goes from C7 and connects to the occipital bone in skull; keeps your head from bobbing every time you move

Thoracic Vertebrae -

Thoracic vertebrae have little indentations that the ribs connect to, these are costal facets

ribs are numbered 1-12

Actions of the Spine -

Sagittal - flexion (bending forward) extension (standing up straight) and hyperextension (backend)

Frontal - right lateral flexion (bending to the right) and left lateral flexion (bending to the left)

Transverse - rotation to the right (twisting) and rotation to the left (twisting to the left)

Positions of the Spine -

Sagittal - flexion (bent forward), extension (standing up straight), and hyperextension (backend)

Frontal - neutral (not bending), right lateral flexion (bent right), and left lateral flexion (bent to the left)

transverse - neutral (not twisted), right rotation (shoulders are twisted to the right), left rotation (shoulders are twisted to the left)

Chapter 5: Shoulder Girdle and Shoulder

Bones of Shoulder Girdle:

Sternum; 3 parts:

• manubrium (top part)

• body

• xiphoid process (bottom part)

Clavicle:

• attaches laterally to the scapula

Scapula:

• bony landmarks:

  • spine of the scapula - bone that sticks out at the top

  • acromion process

  • glenoid fossa - socket part of the shoulder joint

  • coracoid process - protrusion on the side of scapula near socket part

Ribs attach posteriorly to thoracic vertebrae and attach anteriorly to the sternum via collagen:

• true ribs - any rib that has one attachment to vertebrae and has a connection directly to the sternum; ribs 1-7

• false ribs - have connective tissue to the 7th rib without connecting directly to the sternum; bottom 3 ribs

• floating ribs - a piece of rib that sticks out at the back and doesn’t connect to the sternum; bottom 2 ribs; easily damaged

shoulder girdle - scapula and clavicle meet so technically it is joint but it’s immovable

sternoclavicular joint - articulation between the sternum and clavicle;yu can feel it when you shrug your shoulders

Actions of Scapula:

Frontal Plane:

• elevation - lifting shoulder up

• depression - shoulder goes down

• adduction - squeezing shoulder rblades together

• abduction - bringing them apart

when arms are above 90 degrees, you need to do upward rotation

most people can only bring their arm to about horizontal without lifting scapula, to lift it above your head, you need to rotate your glenoid fossa

upward rotation - bringing arm above shoulder level

downward rotation - bringing arm below

forward tilt - when you bring your arms back, like in tricep pulses

return from forward tilt - backward tilt doesn’t happen or else we would puncture our ribs, so it’s just a return

The Humerus:

landmarks:

• head of humerus

• Neck - where you kinda see the narrowing from the head

• greater tubercle -

• lesser tubercle -

• bicipital groove

• deltoid tuberosity -

Bones of shoulder joint:

• head of humerus

• glenoid fossa of scapula

Lots more movement capability at shoulder joint, there are ligaments but they provide minimal support , muscles are very important for this joint and its considered a muscle dependent joint

• very important for muscle toning

Shoulder Joints Actions and Positions:

Actions:

• flexion - bringing the arm up forward

• extension - keeping it by your side

• abduction - bringing the arm up to the side

• adduction - bringing arm in

• neutral - elbow pit is facing forward

• outward rotation - bringing elbow pit out

• inward rotation - elbow pit is in

• the direction of flexion - when the arm is going in a circle bringing the arm up first

• the direction of extension - when the arm is going in a circle going backward first

• the direction of abduction - circle bringing arm out first

• the direction of adduction - circle bringing the arm across first

positions:

• flexion - bringing the arm forward; the arm is anywhere in front of the shoulder

• complete flexion - arms up

• complete extension - arm is at your side

• extension - if elbows are in the same plane as shoulders

• hyperextension - if the elbow is behind the shoulder joint

• abduction - away from body; elbows away from shoudler

• adduction - towards/across body; elbows are across body

• neutral - elbows are in line with shoulder

because the glenoid fossa is facing forward a little, your actual second position will be in front of your shoulder if it’s actually straight out from your shoulder

back arm in arabsque is outwardly rotated

Actions as Radioulnar Points:

Pronation - bones start parallel and cross

Supination - start crossed and uncross

Position of Supination - bones are parallel

Position of Pronation - bones are crossed

Ulna and Radius

Radius - round disc on the proximal end

• head of the radius - around the proximal end

Ulna - pinky finger side

• semilunar notch - proximal side of the ulna that fits into the humerus

• head of the ulna

The elbow is a thing joint:

• primary articulation point - humerus and ulna

• secondary articulation point - humerus and radius

Actions:

Flexion - bending elbow

Extension - straightening

no actions on frontal or transverse planes (neutral)

head of the ulna and ulnar notch of radius is the articulation point for radioulnar joint (distal end)

Radioulnar joints - radius and ulna have notches that fit into each other at both ends

• head of the ulna articulates with the ulnar notch of the radius

• head of the radius articulates with the radial notch of the ulna

The Wrist Joint:

2 Saddle joints in the body and one of them I between the carpal and your thumb bone

metacarpals - long bones in the hand

phalanges - finger bones

Articulation point - radius and ulna and the first row of carpal bones

Actions:

Flexion - wrist goes down

Extension - the wrist is “flexed”; if you do a plank, your wrists are in hyperextension

adduction - bringing wrists in (in anatomical position);

• aka ulnar deviation because you’re bending towards the ulna side

abduction - wrists go out;

• radial deviation because you’re bending toward the radius