Overview
This lecture covers essential anatomical terms and concepts required for Pilates instruction and exams, focusing on directional terms, planes of movement, joint movements, and muscular contractions.
Anatomical Position and Reference Lines
- Anatomical position: standing or lying face up with palms facing forward.
- Midline: imaginary line dividing the body in half vertically; reference for medial and lateral movements.
Directional Terms
- Medial: closer to the midline of the body.
- Lateral: farther from the midline or on the side of the body.
- Anterior: towards the front of the body.
- Posterior: towards the back of the body.
- Superior: closer to the head/top of the body.
- Inferior: closer to the feet/bottom of the body.
- Proximal: nearer the trunk or heart.
- Distal: farther from the trunk or midline.
- Superficial: nearer to the surface of the body.
- Deep: further from the surface of the body.
Planes of Movement
- Sagittal (Median) Plane: divides the body left and right; movements are forward and backward.
- Frontal (Coronal) Plane: divides body into front and back halves; movements are side to side.
- Transverse (Horizontal) Plane: divides body into top and bottom; movements are rotational/twisting.
Movements at the Joints
- Flexion: bones move closer together; decreasing joint angle.
- Extension: bones move apart; increasing joint angle.
- Lateral flexion: spine bends sideways.
- Abduction: limb moves away from midline.
- Adduction: limb moves toward midline.
- Lateral Rotation (External): limb rotates away from midline.
- Medial Rotation (Internal): limb rotates toward midline.
- Circumduction: circular movement at hip/shoulder (ball and socket joints).
Movements of the Shoulder Blades (Scapula)
- Retraction: shoulder blades move toward spine.
- Protraction: shoulder blades move away from spine.
- Elevation: shoulder blades move upwards.
- Depression: shoulder blades move downwards.
- Upward Rotation: shoulder blades rotate upward.
- Downward Rotation: shoulder blades rotate downward.
Movements of the Ankle and Forearm
- Plantar flexion: pointing foot downward (like pressing a gas pedal).
- Dorsiflexion: lifting foot upward (heel down).
- Supination: palm facing up or lying on back.
- Pronation: palm facing down or lying face down.
Muscular Contractions
- Concentric contraction: muscle shortens.
- Eccentric contraction: muscle lengthens.
- Isotonic contraction: muscle changes length during movement.
- Isometric contraction: muscle length remains unchanged (no movement).
Key Terms & Definitions
- Anatomical Position — body position used as a reference for all terms (standing or lying up, palms forward).
- Midline — imaginary line dividing left and right halves of the body.
- Medial/Lateral — toward/away from midline.
- Anterior/Posterior — toward the front/back of body.
- Superior/Inferior — above/below in relation to the trunk.
- Proximal/Distal — near/far from trunk.
- Superficial/Deep — near/far from body surface.
- Flexion/Extension — decreasing/increasing joint angle.
- Abduction/Adduction — moving limb away/toward midline.
- Supination/Pronation — rotating forearm palm up/down.
- Concentric/Eccentric/Isometric — muscle contractions: shortening, lengthening, or static.
Action Items / Next Steps
- Review required anatomy texts: Trail Guide to the Human Body and Anatomy of Movement.
- Study and memorize the provided list of anatomical terms and definitions.