Elements - kcmove

1. BOX/ CONTAINER

Note

Read more about the femur and greater trochanter in the Upper Leg Course (part of the Functional Anatomy certification).

BOX 1.1 (light grey)

Another important bony landmark of the hip/pelvis area is the greater trochanter.
It forms a large projection toward the top of the femur and faces outward. When you internally and externally rotate the leg, you can feel with one finger the greater trochanter moves beneath. note

BOX 1.2 (black)

BOX 1.3 (white)

BOX 1.4 (Beige)

2. TYPE OF HEADING

heading 2.1 (white)

heading 2.2 (BLACK)

heading 2.3 (fade white)

The ischium is found posteriorly and inferiorly to the hip joint and it is often called the ‘ischial tuberosity’ or ‘seat bone’. It is formed by an ‘L’ shaped bone continuous superiorly with the ilium and anteriorly with the pubic bone.

The ischium consists of two parts: the body and ramus.
The ischium provides several points of attachment for the pelvic and lower limb muscles, like the piriformis, coccygeus and elevator ani muscles (medial surface).

It carries the weight of the body when sitting. You can feel the ischial tuberosity if you wiggle your pelvis against the seat of a chair.

heading 2.4 (fade gold)

3. FRAME BOX

3.1 FRAME BOX (white-gold)

The shape of the adult pelvic girdle varies between the sexes among individuals and races. The fundamental differences in the pelvis of the two sexes are based on the shape of the pelvic inlet, the angle of the ischiopubic rami and the projection of the ischial spines.

The woman’s pelvic bone is wider and shallower, reflecting the necessity in the female of providing an adequate birth canal for a large-headed fetus.

The male pelvic bone is heavier and narrower than the female pelvic bone, adapted for support of the male’s heavier physical build and stronger muscles.

The female sacrum is wider, shorter, and less curved, and the female pelvic inlet (pelvic brim) a more rounded or oval shaped as compared to the male pelvic bone, which is more heart-shaped.

Figure – left: male pelvis, right: female pelvis

3.2 FRAME BOX (white-black)

The woman’s pelvic bone is wider and shallower, reflecting the necessity in the female of providing an adequate birth canal for a large-headed fetus.

The male pelvic bone is heavier and narrower than the female pelvic bone, adapted for support of the male’s heavier physical build and stronger muscles.

The female sacrum is wider, shorter, and less curved, and the female pelvic inlet (pelvic brim) a more rounded or oval shaped as compared to the male pelvic bone, which is more heart-shaped.

Figure – left: male pelvis, right: female pelvis

3.3 FRAME BOX (light grey - gold)

An imprinted spine position combines a slight posterior pelvic tilt with a slight lumbar flexion. The normal curve of the lumbar spine lengthens toward flexion by engaging the oblique abdominal muscles to approximate the pelvis and the rib cage anteriorly.

In a supine position, the lower back moves toward the floor, and the pubic bone will be slightly higher than the ASIS.

Avoid forcing your lower back all the way into the floor or tilting the pelvis too far by overusing the rectus abdominis or gluteus maximus muscles (posterior tilt).

Note that the amount of contact between the lower back and the floor is different for each person.

WHEN TO USE

An imprinted spine position should be used to ensure stability of the pelvis if neutral spine alignment can not be achieved.

If there is a weakness of the core muscles or a presence of posture lordosis, an emphasis on activating the oblique muscles can help to stabilize the pelvis area and promote controlled and correct muscle recruitment. Especially in a supine position, when both feet are lifted off the floor or in an open kinetic chain, an imprinted spine position can be adopted.

Otherwise, when the lower limbs are secure with both feet on the floor or on other equipment (for example, long loops on the Reformer Pilates) in a closed kinetic chain, it is preferable to maintain the pelvis and lumbar spine in a neutral position.

Once enough strength has been developed through the abdominal muscles to achieve stability during training, a neutral position can also be maintained in an open kinetic chain.

3.4 FRAME BOX (black-gold)

In a supine position, the lower back moves toward the floor, and the pubic bone will be slightly higher than the ASIS.

Avoid forcing your lower back all the way into the floor or tilting the pelvis too far by overusing the rectus abdominis or gluteus maximus muscles (posterior tilt).

Note that the amount of contact between the lower back and the floor is different for each person.

WHEN TO USE

An imprinted spine position should be used to ensure stability of the pelvis if neutral spine alignment can not be achieved.

Once enough strength has been developed through the abdominal muscles to achieve stability during training, a neutral position can also be maintained in an open kinetic chain.

3.5 FRAME BOX (black-white)

In a supine position, the lower back moves toward the floor, and the pubic bone will be slightly higher than the ASIS.

Avoid forcing your lower back all the way into the floor or tilting the pelvis too far by overusing the rectus abdominis or gluteus maximus muscles (posterior tilt).

Note that the amount of contact between the lower back and the floor is different for each person.

WHEN TO USE

An imprinted spine position should be used to ensure stability of the pelvis if neutral spine alignment can not be achieved.

Once enough strength has been developed through the abdominal muscles to achieve stability during training, a neutral position can also be maintained in an open kinetic chain.

4. GRIDS

4.1 GRID	Hip bone (ilium, ischium, pubis), sacrum
JOINTS	Sacroiliac, pubic symphysis, lumbosacral, sacrococcygeal, hip joint
FUNCTIONS	Weight-bearing, ambulation, landmarks, organs support, labor and delivery

4.2 GRID	Hip bone (ilium, ischium, pubis), sacrum
JOINTS	Sacroiliac, pubic symphysis, lumbosacral, sacrococcygeal, hip joint
FUNCTIONS	Weight-bearing, ambulation, landmarks, organs support, labor and delivery

4.3 GRID	Hip bone (ilium, ischium, pubis), sacrum
JOINTS	Sacroiliac, pubic symphysis, lumbosacral, sacrococcygeal, hip joint
FUNCTIONS	Weight-bearing, ambulation, landmarks, organs support, labor and delivery

4.4 GRID	Hip bone (ilium, ischium, pubis), sacrum
JOINTS	Sacroiliac, pubic symphysis, lumbosacral, sacrococcygeal, hip joint
FUNCTIONS	Weight-bearing, ambulation, landmarks, organs support, labor and delivery

4.5 GRID	Hip bone (ilium, ischium, pubis), sacrum
JOINTS	Sacroiliac, pubic symphysis, lumbosacral, sacrococcygeal, hip joint
FUNCTIONS	Weight-bearing, ambulation, landmarks, organs support, labor and delivery

4.6 GRID	Lastname	Savings	Savings	Savings1
Peter	Griffin	$100	$100	$100
Lois	Griffin	$150	$100	$100
Joe	Swanson	$300	$100	$100
Cleveland	Brown	$250	$100	$100


4.8 GRID	cccdđ
Peter	• Flexion. The cervical spine bends forward with the chin tilting down. Prolonged neck flexion can lead to a forward head posture, such as when sitting with poor posture at a computer for long time. • Extension. The cervical spine straightens or moves directly backward with the chin tilting up. • Rotation. The cervical spine and head pivot to one side. Neck rotation is particularly useful when trying to look to the side or over the shoulder. • Lateral flexion. The cervical spine bends to one side with the ear moving toward the shoulder. Some movements can be performed in combination, such as rotating the neck while also flexing it forward
Lois	Cervical plexus and brachial plexus
Joe	Typical (C3–C6), atypical (C1, C2, C7
Cleveland	Craniovertebral Ligaments - Anterior atlantooccipital membrane - Apical ligament - Alar ligaments - Tectorial membrane - Accessory atlantoaxial ligaments - Posterior atlantooccipital membrane - Lateral atlantooccipital ligaments.

5. CAROUSEL PICTURES

5.1 CAROUSEL 4 PICS

5.2 CAROUSEL 3 PICS

5.3 SLIDESHOW

LATERAL VIEW

FRONT VIEW

6. COLUMNS

6.1 TRIPPLE COLUMN

Abdominal muscles strength with oblique emphasis
Trunk stabilization
Coordination

OBSERVATION/ CUES

Initiate the rotation from the ribcage. Keep the elbows wide and in alignment with the shoulder line. Do not drop the chin or rotate the head.

FOCUS

Abdominals with oblique emphasis
Hip extensors, flexors

6.2 Double column

Transversus abdominis
Internal abdominal oblique
Lumbar multifidus
Pelvic floor muscles
Diaphragm
Transversospinales

MOVEMENT SYSTEM
(Outer Unit)

Rectus abdominis
External abdominal oblique
Iliopsoas
Latissimus dorsi
Erector spinae
Hamstrings
Hip adductors
Hip abductors

7. CLICKABLE WORD

INNER CORE MUSCLES

The Inner Unit, as a muscular network, provides the basis of control and stability in the lumbopelvic region.
This power engine consists of:

TRANSVERSUS ABDOMINIS (TVA)
PELVIC FLOOR MUSCLES
INTERNAL ABDOMINAL OBLIQUE
LUMBAR MULTIFIDUS note
DIAPHRAGM note
TRANSVERSOSPINALES group note

IMPORTANT NOTES

Histologically, the Inner Unit of the Core consists primarily of slow-twitch, type I muscle fibers. To improve intramuscular coordination and motor-unit recruitment these muscles need sustained contraction for up to 6-20 seconds.

8. BUTTON

9. MENU

THE CORE CHAPTERS

Three Definitions of the Core – KFA Function of the Core – KFA Inner Unit – KFA Outer Unit – KFA Core Training – FKA

INFO

MOTION / FUNCTION

EXPLANATION

INFO

MOTION / FUNCTION

EXPLANATION

10. LETTER TYPES

10.1 FUNCTION OF THE CORE

10.2
The Core has been defined anatomically as a lumbo-pelvic-hip complex, which is formed by 29 muscles that are attached to its complex.
Since the human body moves in different directions at multiple angles at any given time, one of the primary functions of the Core is to protect and reduce stress on the spinal column, providing spinal stability and balance for the entire body.

10.3 STABILIZATION SYSTEM
(Inner Unit)

Transversus abdominis
Internal abdominal oblique
Lumbar multifidus
Pelvic floor muscles
Diaphragm
Transversospinales

MOVEMENT SYSTEM
(Outer Unit)

Rectus abdominis
External abdominal oblique
Iliopsoas
Latissimus dorsi
Erector spinae
Hamstrings
Hip adductors
Hip abductors

10.4 FUNCTIONS OF THE INNER CORE

Joint Stiffness and Segmental Stability
The Inner Unit plays an important role in producing and regulating joint trunk stiffness and influencing joint stability of the extremities.
Visceral Support
The abdominal wall supports the internal organs, keeping them from falling downward and forward under the influence of gravity. As the abdominal wall weakens (especially the Inner Unit) the organs begin to droop causing internal organs dysfunctions or sinking of the abdominal viscera below the organs natural position (ptosis).
Correlation with respiration and circulation
The Inner Unit of the Core muscles are stabilizer muscles that assist with respiration, while the diaphragm is a respiratory muscle that assists with Core stabilization. note
While breathing, the pressure variations, in concert with the pumping action created by the contraction of Inner Unit muscles, push blood through the veins toward the heart, and serve to ease the load on the circulatory system.
Inner support during movement
During activities such as walking or swimming there is a cyclical contraction of the Inner Unit. This cyclical contraction causes constant alteration of the pressures within the intra-thoracic and intra-abdominal cavities.

10.5 An efficient core allows you to:

10.6 STARTING POSITION

Note

An isometric contraction occurs when a muscle or group of muscles are activated and contracted but there is no change in the joints they cross.

Note

The three planes of motion in the human body area the sagittal, front and transverse planes.

• Sagittal Plane: Cuts the body into left and right halves. Forward and backward movements.

• Frontal Plane: Cuts the body into front and back halves. Side-to-side movements.

• Transverse Plane: Cuts the body into top and bottom halves. Twisting movements.

For more details see Movement Anatomy, part of Functional Anatomy certification.

Note

Co-contraction occurs when multiple muscle groups work together and simultaneously contract to hold a stable position.

Note

For Neutral position of the spine, refer to the Pelvis chapter, part of Functional Anatomy certifcation.

10.7 The body does not recognise muscles, it
only knows movements.

The Stabilization System provides essential joint stiffness and the stability needed to provide the large prime movers of the body (Movement System) with a working foundation.
The most important training consideration is to focus on the motor sequencing of the Core muscles. The TVA and other Inner Unit muscles should co-contract prior to contraction of the Outer Unit muscles in any given movement, including exercises as squats or chin-up.

1. BOX/ CONTAINER

Note

BOX 1.1 (light grey)

BOX 1.2 (black)

BOX 1.3 (white)

BOX 1.4 (Beige)

2. TYPE OF HEADING

heading 2.1 (white)

heading 2.2 (BLACK)

heading 2.3 (fade white)

heading 2.4 (fade gold)

3. FRAME BOX

3.1 FRAME BOX (white-gold)

3.2 FRAME BOX (white-black)

3.3 FRAME BOX (light grey - gold)

WHEN TO USE

3.4 FRAME BOX (black-gold)

WHEN TO USE

3.5 FRAME BOX (black-white)

WHEN TO USE

4. GRIDS

5. CAROUSEL PICTURES

5.1 CAROUSEL 4 PICS

5.2 CAROUSEL 3 PICS

5.4 clickable

Psoas Minor

Iliacus

6. COLUMNS

6.2 Double column

MOVEMENT SYSTEM (Outer Unit)

7. CLICKABLE WORD

INNER CORE MUSCLES

IMPORTANT NOTES

8. BUTTON

9. MENU

THE CORE CHAPTERS

10. LETTER TYPES

10.1 FUNCTION OF THE CORE

10.3 STABILIZATION SYSTEM (Inner Unit)

MOVEMENT SYSTEM (Outer Unit)

10.4 FUNCTIONS OF THE INNER CORE

10.5 An efficient core allows you to:

10.6 STARTING POSITION

Note

Note

Note

Note

10.7 The body does not recognise muscles, it only knows movements.

11. ZOOM PICTURE

12. HEADER

Functional Anatomy CERTIFICATION

The Core

/ INNER CORE MUSCLES

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

MENTOR EXERCISE REVIEW REGISTRATION

KINETICODE® PILATES CERTIFICATION

MENTOR EXERCISE REVIEW REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

KPM STUDENT HANDBOOK

COURSE PRICING

KINETICODE® PILATES CERTIFICATION

COURSE STRUCTURE

KINETICODE® PILATES CERTIFICATION

MOVEMENT SYSTEM
(Outer Unit)

10.3 STABILIZATION SYSTEM
(Inner Unit)

MOVEMENT SYSTEM
(Outer Unit)

10.7 The body does not recognise muscles, it
only knows movements.

Functional Anatomy
CERTIFICATION