Personal Fitness Anatomy Notes (Student Copy)
A) Anatomical Positioning
Anatomical Position: ______________________________________________________
________________________________________________________________________
To ensure consistency of description it is important to keep the anatomical position
constantly in mind.
This last point is an important one, since in a normal relaxed position of the body, the
thumb points __________________. In anatomical parlance, the thumb is a
_____________ structure, not an anterior one.
___________ (or coronal) : separates the body into Anterior and Posterior parts
MEDIAN (or midsagittal): separates body into Right and Left parts
_______________: separates the body into Superior and Inferior parts
SAGITTAL: any plane parallel to the median plane
Movement
Definition
Flexion
Increasing joint angle in saggital plane
(straightening elbows)
Hyperextension
Abduction
Returning a body part to body midline (in frontal
plane)
Turning a body part on axis (horizontal plane) (not
rotation all the way round - see circumduction).
Lateral flexion
Bending body sideways (frontal plane)
Lateral extension
Elevation
Lifting a body part (shoulder shrugs)
Lowering a body part (dropping the jaw)
Protraction
Bringing a body part back
Pronation
Rotating Palm Forward (anatomical position)
Bending ankle so that the toes are raised
Hyperextending ankle joint so toes point downwards
Range of movements that create a complete circle
(as opposed to a rotation of less than 360 degrees.)
Posterior
Backside of coronal plane
Anterior
Front Side of coronal plane
Superficial
Near surface of skin
B) Anatomy and Physiology of Foot and Ankle
a) Bones of the Foot
i) Toes: _______________________________
- Most ____________ portion of the foot
- Similar to fingers in the hand but serve much different purposes
- Gives the body a wider base for:
- First toe (Big Toe) is called the ________ and has two phalanges
- The rest of the toes have _____ phalanges and are numbered 2-5
continuing lateral from the Hallux.
ii) _____________________: The base skeletal frame of the foot.
- ___ bones located between the phalanges and the Tarsals
- Little movement allowed in the metatarsals however there is a
_____________________________which gives the region
elasticity for weight bearing
- ___________________________ joints permit the hinge action
between the metatarsals and the phalanges.
iii) ____________: The “Ankle” Bones, seven bones between the
metatarsals and the Tibia and Fibula.
- __________________: The largest tarsal bone
- Supports the Talus and creates your heel
- Main Functions are:
- ____________: The most superior of all the Tarsals
- Uppermost part of the bone is called the ___________
and it articulates with the _____________ Malleoli of the
____________ and the _______________ Malleoli of the
________________ to create the true ankle joint..
- The tibia rests on this and is broader anteriorly preventing
the tibia from slipping forward during locomotion
- _________________: Positioned anteriorly to the talus on the
medial side of the foot. It articulates anteriorly with 3 cuneiform
bones.
- ______________: Positioned on the lateral aspect of the foot.
Articulates posteriorly with the calcaneus and anteriorly with the
fourth and fifth metatarsals.
- __________________: 3 bones located between the Navicular
and the base of the first three metatarsals on the medial aspect of
the foot.
- Main purpose of the Navicular, Cuboid and the three
cuneiforms is added stability in the foot and ankle and
an attachment point for ligaments.
b) Arches of the foot: Arches assist the foot in _________________ the body
weight; in ____________ the shock of weight bearing and in ________________
on the plantar aspect of the foot for blood vessels, nerves and muscles.
There are four arches in the foot:
i) _____________________________
- Shaped by the distal heads of the metatarsals.
- Has a semiovoid appearance, stretching from _____ to
_________ metatarsal.
ii) _____________________
- Extends across the transverse tarsal bones, cuboid and
cuneiforms, forms a half dome.
iii) ___________________________________
- originates along the medial aspect of the calcaneus and
extends forward to the distal head of the first metatarsal.
- Bony support is provided by the calcaneus, talus,
navicular, first cuneiform and first metatarsal.
- ____________________________________ is the main
ligament support for this arch.
iv) ________________________________________
- On the outer aspect of the foot, follows the same pattern
as the medial longitudinal arch.
- Formed by the calcaneus, cuboid, and fifth metatarsal
bones.
- ___________ and ____________ than the medial
longitudinal arch.
c) ______________________:
Supports and separates muscle in the
plantar aspect of the foot.
- Thick white band of fibrous
tissue originating from the medial
tuberosity of the calcaneus and
ending at the proximal heads of
the metatarsals.
- Supports the foot against
downward forces much like the
ligaments of the foot
C) Anatomy of the Lower Leg and Ankle
a) The lower leg is located between the knee and the ankle and contains two
bones, multiple muscles, blood vessels and nerves.
b) Bones of the Ankle and Lower Leg
i) Ankle bones have already been discussed in the prior sheet here is a
brief review:
- The Talus is the link between the lower leg and the ankle and
forms the actual ankle joint by articulating to the Medial Malleoli
of the Tibia and the Lateral Malleoli of the Fibula.
- The Calcaneus comprises the heel of the foot and is the point
where many ligaments of the ankle and the Achilles tendon attach.
ii) ______________: Second longest bone in the body behind the femur.
- Principal weight bearing bone, located on the medial side of the
lower leg
- Upper 2/3 triangular and lower 1/3 more rounded and constricted.
- Three surfaces:
- _________________: covered by muscle
- _________________: also covered by muscle
- ______________: subcutaneous and, vulnerable to trauma
*Very vulnerable to injury at the transition point as it is the weakest point of the bone.
Site of the most fractures in the leg.
iii) ________________: long slender bone located along the lateral aspect
of the tibia.
- Connects to the tibia right below the knee and right above the
ankle at two _____________________ joints held in place by
strong anterior and posterior ligaments.
- Main function is _______________________________________
iv) _______________________________________
- Located on the distal ends of the tibia and fibula comprise the
Lateral Malleolus and Medial Malleolus of the ankle.
- The Lateral Malleolus _______________________________
than the Medial creating more stability on the lateral aspect of the
ankle than on the medial side.
Joints, Ligaments and Muscles of the Ankle and Lower Leg
a) Joints
i) ______________________________: The
actual ankle joint between the talus and the
malleoli of the tibia and fibula.
- Called the ankle mortise gives us
______________ and
_________________.
ii) _________________: Articulation
between the talus and the calcaneus.
- Movements that occur here are
inversion, eversion, pronation and
supination of the foot.
b) Ligaments
i) Lateral and Medial Ligaments of the Ankle
- Lateral Ligaments:
- ____________________________
Restrains anterior
displacement of talus
- ____________________________
Restrains posterior
displacement of talus
- ____________________________
Restrains inversion of
the calcaneus
- Medial Ligaments:
- : __________________________
Considered one ligament but
it has superficial and deep
fibers creating multiple
ligaments.
Prevents abduction
and eversion of ankle
and prevents
eversion, pronation,
and anterior
displacement of the
talus
c) Muscles
i) Many small muscles in the ankle . . . too specific for this class
ii) Muscles of the lower leg are in four compartments:
- Anterior Compartment
- __________________________:
Dorsiflexes and inverts the foot
- __________________________:
Same as Anterior Tibialis and extends the Great
Toe (Hallux).
- __________________________:
Dorsiflexes and inverts the foot; extends the other
toes (Digits)
- Lateral Compartment
- __________________________:
Plantar Flexes and everts the foot
- __________________________:
Same as Longus
- Superficial Posterior Compartment
- _______________________:
Flexes the Leg; Plantar flexes the foot
- ______________________:
Plantar Flexes the foot
- *_____________________:
Flexes the Leg; plantar flexes the foot
- Deep Posterior Compartment
- *_____________________:
Flexes and Rotates the Leg Medially
- *_____________________:
Plantar flexes and inverts the foot;
flexes the Great toe (Hallux)
- *_____________________:
Plantar flexes and inverts the foot;
flexes the other toes (Digits)
- *_____________________:
Plantar Flexes and inverts the foot
Anatomy of the Knee
a) The knee is one of the most common joints injured in all activities whether it be
an acute injury or an over use injury.
b) Articulations/Bones of the Knee
i) __________________: Largest bone in the body
- Expands at the distal end to form the convex ________________
___________ which articulate with the tibia, fibula and the patella
(knee cap).
- Anteriorly, the femoral condyles create a hollowed groove in
which the _______________ can sit.
- The proximal end of the tibia, ________________, articulates
with the condyles of the femur. Inside the plateau is the _________
_______________ which forms a hollow space between itself and
the condyles of the femur where the cruciate ligaments sit.
ii) __________________: Largest sesamoid bone in the body
- Located within the ______________________ from the thigh and
and then attaches to the __________________________________
which runs to the tibial tuberosity on the anterior face of the tibia.
iii) Articulations
- Four articulations: _____________________________________
______________________________________________________
- Between the femoral condyles and the tibial plateau sit menisci
which are two _________________________ that act as cushion
between the two bones and maintain the spacing between the two
condyles creating a stabilizing effect on the knee.
c) Stabilizing Ligaments
i) ___________________: Account for a
large amount of knee stability, two
ligamentous bands which cross each other
within the knee cavity.
-____________________________
- attaches in the front of the
tibia and runs backward to
the inner surface of the lateral
condyle.
- Works in conjunction with
the thigh muscles and
hamstring muscles to
stabilize the knee joint.
Prevents femur from moving
posteriorly and internal
rotation of tibia.
- Commonly injured ligament often from twisting motions
of the knee or direct anterior blows to the thigh with the
foot planted.
- ______________________________________
- attaches in the back of the tibia and runs to the front
of the inner surface of the medial condyle of the
femur.
- Stronger of the two ligaments, resists internal
rotation of the tibia. Prevents hyperextension of the
knee and femur.
ii) Collateral Ligaments
- _______________________________
- Attaches on the medial condyle of the femur and the medial side of the tibia.
- Prevents the knee from valgus and external
rotating forces.
- ___________________________________
- Attaches on the lateral condyle of the femur and
the head of the fibula.
- Prevents knee from varus and internal rotating
forces.
d) Knee Musculature
i) Movement of the knee and the muscles which move it.
- Knee Flexion: Biceps Femoris, Semitendinosus,
Semimembranosus, Gracilis, Sartorius, Gastrocnemius, Popliteus,
and Plantaris muscles.
- Knee Extension: Quadriceps muscle on the thigh consisting of
the: vastus medialis, vastus lateralis, vastus intermedius, and the
rectus femoris.
- External Rotation of the tibia is controlled by the rectus femoris
- Internal Rotation is controlled by the popliteal, Semitendinosus,
Semimembranosus, Sartorius, and Gracilis muscles.
- The Iliotibial band (IT Band) on the lateral side primarily
functions as a dynamic lateral stabilizer.
Anatomy of the Thigh
a) Bones of the thigh
- ___________________: The only bone in
the thigh, the largest bone in the body.
- Proximal head of the femur called
the Fovia Capitis articulates with the
pelvis to form the hip joint.
- Distal condyles articulate with the
tibia, fibula and patella to form the
knee joint.
b) Thigh Musculature
- Anterior Thigh Muscles
- _______________: narrow band of
muscle originates at the superior iliac
spine and runs obliquely downward
to the medial tibial head.
- Flexes the thigh and the leg and laterally rotates the thigh.
___________________: Consists of four
muscles:
________________________________
________________________________
- These four muscles form a common
tendon that attaches distally to the
superior border of the patella.
- Rectus Femoris originates at
anterior inferior iliac spine and
attaches to the patella with the rest of
the quadriceps muscles.
- The Quadriceps are responsible for
leg extension and the rectus femoris
also flexes the thigh.
- Medial Thigh Muscles
- __________________: originates at
the inferior ramus of the pubis and
inserts to the medial aspect of the
superior tibia.
- Adducts the thigh and flexes the
leg.
- __________________: originates
at the pectineal crest of the pubis
and inserts on the pectineal line of
the femur.
- Adducts and laterally
rotates the thigh
- ______________: Three muscles;
____________________________
- Adduct and
laterally rotate the thigh
- Posterior Thigh Muscles
- __________________:
Comprised of three muscles:
_____________________ ____________________ ___________________
- Biceps femoris: has two heads (biceps) and long and a short head.
Originate at different places but both insert with a common tendon to the
head of the fibula.
- Flexes the leg and the long head extends the thigh.
- Semitendinosus: inserts with the Semimembranosus to the medial aspect of the
proximal tibia.
- both these muscles with the Sartorius and the Gracilis muscles form the
pes anserinus tendon.
- Flexes the leg and extends the thigh
- Semimembranosus: just like the Semitendinosus inserts with the pes anserinus
tendon to the medial tibia. Also has a branch which inserts to the medial femoral
condyle.
- Flexes the leg and extends the thigh
Anatomy of the Hip, Groin and Pelvic Region
a) Normal function of the hip and pelvis region is vital for quality performance in
sport and fitness. The hip and pelvis are part of the chain that transmits body
weight in movement. When this part of the body is out of sync there is a lack of
power, quickness and added pain as extra stress is placed upon muscles.
b) Bones of the Region
i) _______________________ bones: 2 bones each composed of an
___________________________________________
- Made to support the spine and trunk and transfer weight to the
lower limbs
- It also serves as a place of attachment for the trunk and thigh muscles
and as protection for the pelvic viscera.
- The innominate bones are three bones which fuse together early in life.
- The illium is positioned ____________ & _________________
- The pubis is positioned _________________
- The ischium is positioned _________________
ii) ___________________________________: Your tail bone
- The sacrum is composed of ____ fused vertebrae, a continuation of the
spine and the coccyx is the tip.
c) Articulations
i) ___________________________: Where the sacrum articulates with the illium.
ii) ______________: Where the femur articulates with the innominate (hip) bone.
- The spherical head of the femur articulates with the _________________
of the innominate bone which is padded with a mass of fatty tissue,
ligaments and capsule.
- The acetabulum forms an incomplete bony ring that is interrupted by a
notch on the lower aspect of the socket. The ring is completed by the
transverse ligament that crosses that notch.
- Without going into too much detail the femur is held to the innominate
(hip) bone by many ligaments, synovial membranes and joint capsules.
- Because of the ligamentous, membranous, and musculature of this joint
many consider it to be the strongest joint in the body. It is a ___________
____________________________.
d) Musculature of the Hip
i) Anterior Hip Muscles
- _________: contained with the iliac fossa
within the abdomen.
- ________________________: Originates
with the lumbar vertebrae to the greater
trochanter of the femur.
- Together they form the ______________
muscle which merges into the iliopsoas
tendon.
- Flexes the thigh and the trunk of
the femur
ii) Posterior Hip Muscles
- __________________________
- originates at the iliac crest and
inserts into the iliotibial tract.
- Flexes and medial rotates the thigh
- Gluteus: 3 muscles: ____________________________________
- _____________________________: Forms the buttocks.
- Originates at the posterior aspect of the iliac crest,
sacrum and coccyx.
- Inserts at the iliotibial tract and the gluteal
tuberosity of the femur.
- Extends and laterally rotates the thigh, allows the
body to rise from a seated position, helps extend a
flexed knee.
- ____________________: underneath the maximus
muscle
- originates at the lateral aspect of the ilium
- inserts to the lateral aspect of the trochanter
- abducts and medially rotates the thigh
- Gluteus Minimus: __________________________
- originates on lateral aspect of the ilium
- inserts on the greater trochanter
- abducts and medially rotates the thigh
- Underneath the larger muscles (maximus and
medius) are 6 other muscles all of which laterally
rotate the hip. They are:
- _______________
- ____________________
- _______________
- _______________
- _______________
- _______________
* The hip does actually move. . .in three
directions: anteriorposterior tilting, lateral
tilting and rotation. These movements play a
large role in gait analysis, injury eval and
teaching proper gait.