Stott Pilates anatomical references (2022/2023) graded A+

Stott Pilates anatomical references (2022/2023) graded A+ Medial Closer to the median plane Lateral Further from the median plane Anterior Facing forward or located at the front Posterior Facing toward or located at the back Superior Facing toward or located at the top (Closer to the head) Inferior Facing toward or located at the bottom (Further from the head) Proximal Closer to the trunk, or some major joint Distal Further from the trunk, or some major joint Superficial On or near the outside(external) surface of the body or a particular bone or organ Deep Inside the body or a particular bone or organ Median plane Divides the body into symmetrical right and left halves Sagittal plane Any plane parallel to the median plane. Any movement in this plane can be seen from the side. Frontal or Coronal plane Any plane perpendicular to the median plane. It divides the body into anterior and posterior parts Transverse or horizontal plane Divides body into superior and inferior (upper and lower) parts. Movements in this plane can be seen from the top or bottom. Concentric contraction The force generated is sufficient to overcome the resistance, and the muscle shortens as it contracts Eccentric contraction The force generated is sufficient to overcome the external load on the muscle and the muscle fibers lengthen as they contract. Isometric The muscle remains the same length. Holding an object without moving it Isotonic contraction The tension in the muscle remains constant despite change in muscle length Flexion A movement in a sagittal plane which takes a part of the body forward from anatomical position Extension A movement in sagittal plane which takes a part of the body backward from anatomical position Adduction A movement in frontal plane which takes a part of the body toward the median plane Abduction The movement away from the median plane Lateral flexion For the trunk or neck, movement in the frontal plane away from the median plane Lateral rotation A movement in a transverse plane which takes a part of the body outward Medial rotation A movement in a transverse plane which takes a part of the body inward Supination Rotation of the forearm and hand so that the palm faces forward or upward; A corresponding movement of the foot and leg in which the foot rolls outward with an elevated arch Pronation Rotation of the hand and forearm so that the palm faces backwards or downwards; rotation of the medial bones in the midtarsal region of the foot inward and downward so that in walking the foot tends to come down on its inner margin Tilt To move or shift so as to lean or incline Protraction of scapulae The medial border moves away from the vertebral column, and the scapula moves anteriorly at a 45 degree angle as it glides on the convex thorax Retraction of scapulae The medial border moves closer to the vertebral column Elevation of scapulae The scapula moves upward and away from the ribcage Depression of scapulae The scapula moves downward and fits more snugly against the ribcage Upward rotation of scapulae The upward turning of the scapula on its long axis as if on a pivot Downward rotation of scapulae The downward turning of the scapula on its long axis as if on a pivot Dorsiflexion Flexion of the ankle Plantar flexion Extension of the ankle The neutral position of the body Slight extension of the neck, slight flexion of the upper back, and slight extension of the low back Anteriorposterior Relating to both front and back Hip flexors Rectus femoris, Sartoris, Psoas Major, Illiacus, pectineus Adductor group Adductor brevis, adductor longus, adductor magnus, pectineus and gracilis Hip extensor muscles Biceps femoris, semimembranous, semitendinosus and gluteus maximus The abdominal muscles Internal obliques, external obliques, rectus abdominus, transverse abdominus