MARIANO MARCOS STATE UNIVERSITY

College of Arts and Sciences

HANDOUT LECTURE IN PATH-FIT 4

Chapter 2: The Anatomy of Social/Ballroom Dance

DIRECTIONAL TERMS
Directional terms describe the positions of structures relative to other structures or locations in
the body.
• Superior or cranial - toward the head end of the body; upper (example, the hand is part of the
superior extremity)
• Inferior or caudal - away from the head; lower (example, the foot is part of the inferior extremity)
• Anterior or ventral - front (example, the kneecap is located on the anterior side of the leg)
• Posterior or dorsal - back (example, the shoulder blades are located on the posterior side of the
body)
• Medial - toward the midline of the body (example, the middle toe is located at the medial side of
the foot)
• Lateral - away from the midline of the body (example, the little toe is located at the lateral side of
the foot)
• Proximal - toward or nearest the trunk or the point of origin of a part (example, the proximal end
of the femur joins with the pelvic bone)
• Distal - away from or farthest from the trunk or the point or origin of a part (example, the hand is
located at the distal end of the forearm)

Planes of the Body

• Coronal Plane (Frontal Plane) - A
vertical plane running from side to
side; divides the body or any of its
parts into anterior and posterior
portions.
• Sagittal Plane (Lateral Plane) - A
vertical plane running from front to
back; divides the body or any of its
parts into right and left sides.
• Axial Plane (Transverse Plane) -
A horizontal plane; divides the body
or any of its parts into upper and
lower parts.

Diagram 1. Planes of the body

Reference: https://mammothmemory.net/sports/anatomical-body-planes/anatomical-body-planes-mnemonic/anatomical-
body-planes-mnemonic.html

#16 Quiling Sur, City of Batac, Ilocos Norte

 cas@mmsu.edu.ph  +63(77)600-0459
www.mmsu.edu.ph
 MARIANO MARCOS STATE UNIVERSITY
College of Arts and Sciences

ANATOMICAL TERMS OF MOVEMENTS

Anatomical terms of movement are used to describe the actions of muscles upon the skeleton.
Muscles contract to produce movement at joints, and the subsequent movements can be precisely
described using this terminology.

Flexion and Extension

Flexion and extension are movements that occur
in the sagittal plane. They refer to increasing and
decreasing the angle between two body parts:

Flexion refers to a movement that decreases the

angle between two body parts. Flexion at the elbow
is decreasing the angle between the ulna and the
humerus. When the knee flexes, the ankle moves
closer to the buttock, and the angle between the
femur and tibia gets smaller.

Extension refers to a movement that increases

the angle between two body parts. Extension at the
elbow is increasing the angle between the ulna and
the humerus. Extension of the knee straightens the
lower limb.
Image 1. Flexion and Extension
Reference: https://tommorrison.uk/blog/flexion--extension-in-detail

Abduction and Adduction

Abduction and adduction are two terms that are used to describe movements towards or away
from the midline of the body.

Abduction is a movement
away from the midline – just as
abducting someone is to take them
away. For example, abduction of the
shoulder raises the arms out to the
sides of the body.

Adduction is a movement
towards the midline. Adduction of the
hip squeezes the legs together.

Image 2. Abduction and Adduction

Reference: https://www.machinedesign.com/markets/medical/article/21831782/whats-the-difference-between-abduction-
and-adduction-biomechanics

Medial and Lateral Rotation

Medial and lateral rotation describe movement of the limbs around their long axis.

#16 Quiling Sur, City of Batac, Ilocos Norte

 cas@mmsu.edu.ph  +63(77)600-0459
www.mmsu.edu.ph
 MARIANO MARCOS STATE UNIVERSITY
College of Arts and Sciences

Medial rotation is a rotational movement towards the midline. It is sometimes referred to as internal
rotation. To understand this, we have two
scenarios to imagine. Firstly, with a straight leg,
rotate it to point the toes inward. This is medial
rotation of the hip. Secondly, imagine you are
carrying a tea tray in front of you, with elbow at
90 degrees. Now rotate the arm, bringing your
hand towards your opposite hip (elbow still at 90
degrees). This is internal rotation of the shoulder.

Lateral rotation is a rotating movement away

from the midline. This is in the opposite direction
to the movements described above.

Image 3. Medial and Lateral Rotation

Reference: https://www.medtrng.com/posturesdirection.htm

Elevation and Depression

Elevation refers to movement in a
superior direction (e.g. shoulder
shrug), depression refers to movement in an
inferior direction.

Image 4. Elevation and Lateral Rotation

Reference: https://quizlet.com/438141852/82-types-
of-movement-flash-cards/

Pronation and Supination

This is easily confused with medial and lateral rotation, but the difference is subtle. With your
hand resting on a table in front of you, and keeping your shoulder and elbow still, turn your hand onto its
back, palm up. This is the supine position, and so this movement is supination.

Again, keeping the elbow and shoulder still, flip your hand onto its front, palm down. This is the
prone position, and so this movement is named pronation.
These terms also apply to the whole body – when lying flat on the back, the body is supine. When
lying flat on the front, the body is prone.

Dorsiflexion and Plantarflexion

Dorsiflexion and plantarflexion are terms used to describe
movements at the ankle. They refer to the two surfaces of the foot;
the dorsum (superior surface) and the plantar surface (the sole).

Dorsiflexion refers to flexion at the ankle, so that the foot

points more superiorly. Dorsiflexion of the hand is a confusing term,
and so is rarely used. The dorsum of the hand is the posterior surface,
and so movement in that direction is extension. Therefore, we can say
that dorsiflexion of the wrist is the same as extension.

Plantarflexion refers to the extension at the ankle, so that the

foot points inferiorly. Similarly, there is a term for the hand, which is
palmarflexion.

#16 Quiling Sur, City of Batac, Ilocos Norte

 cas@mmsu.edu.ph  +63(77)600-0459
www.mmsu.edu.ph
 MARIANO MARCOS STATE UNIVERSITY
College of Arts and Sciences

Image 5. Dorsiflexion and Plantarflexion

Reference: https://teachmeanatomy.info/the-basics/anatomical-terminology/terms-of-movement/

Inversion and Eversion

Inversion and eversion are movements which
occur at the ankle joint, referring to the rotation
of the foot around its long axis.

Inversion involves the movement of the sole

towards the median plane – so that the sole faces
in a medial direction.

Eversion involves the movement of the sole

away from the median plane – so that the sole
faces in a lateral direction.

Image 6. Inversion and Plantarflexion

Reference: https://www.registerednursern.com/inversion-and-eversion/

Opposition and Reposition

Opposition brings the thumb and little finger
together.

Reposition is a movement that moves the thumb

and the little finger away from each other, effectively
reversing opposition.

Image 7. https://www.registerednursern.com/opposition-reposition-
thumb/
Circumduction
Circumduction can be defined as a conical movement of a limb extending from the joint at which
the movement is controlled.

It is sometimes talked about as a circular motion but is more accurately conical due to the ‘cone’
formed by the moving limb.

Protraction and Retraction

Protraction describes the
anterolateral movement of the scapula on
the thoracic wall that allows the shoulder to
move anteriorly. In practice, this is the
movement of ‘reaching out’ to something.

Retraction refers to the

posteromedial movement of the scapula on
the thoracic wall, which causes the shoulder
region to move posteriorly i.e. picking
something up.

Image 8. Protraction and Retraction

Reference: https://yoga4men.com/the-perfect-chaturanga-for-maximum-shoulder-stability-and-strength/

#16 Quiling Sur, City of Batac, Ilocos Norte

 cas@mmsu.edu.ph  +63(77)600-0459
www.mmsu.edu.ph
 MARIANO MARCOS STATE UNIVERSITY
College of Arts and Sciences

ANATOMY IN BALLROOM DANCING

1. The Frame
The frame is a key element used by both partners to create the upper body shape in ballroom
dancing. In Rhythm and Smooth dances, the frame is slightly further away from the partner but
always moves dynamically. In the Ballroom dances, the frame holds the partner with elevated
arms and open chest. A few key muscles are used to create and maintain a strong frame.

Image 9: Abs and Pecs

Reference: https://delta.dance/2018/09/training-muscles-for-ballroom-dance/

a. THE CORE
Core muscles include the abdominal muscles (Rectus Abdominis and Transversus
Abdominis). Without a strong core you won’t have good posture and you won’t be able
to create powerful forward or back movement, since the frame depends on the core to
hold steady during such movement. Pull your belly button in towards the spine and lift
the rib cage to engage the core.

b. PECS
The Pectoralis Majors are the muscles that cover the upper area of the rib cage. These
are critical for maintaining good posture and for stretching effectively in the Ballroom
dances.

Image 10: Traps, Shoulders, and Lats

Reference: https://delta.dance/2018/09/training-muscles-for-ballroom-dance/

#16 Quiling Sur, City of Batac, Ilocos Norte

 cas@mmsu.edu.ph  +63(77)600-0459
www.mmsu.edu.ph
 MARIANO MARCOS STATE UNIVERSITY
College of Arts and Sciences

c. TRAPS AND LATS

The Trapezius muscles connect the back of the neck to your shoulder blades. The
Latissimus Dorsi muscles connect the shoulder blades to your hips. These are used to keep
your arms in position when they are raised up. When these are strong, you can hold your
arms level with less effort or fatigue, and you can keep your shoulders from rising or
hunching forward. In Rhythm and Smooth, you will engage the Lats as you extend your
arms to the sides, as the action begins in the back and then extends to the elbow and
finally to the hand. It’s like how you throw a Frisbee.

d. SHOULDERS
Shoulder muscles include the Deltoids, Infraspinatus, and Teres, which all work together
to help you elevate your arms while keeping your shoulders level.

2. Leg Muscles
The legs are the dancer’s main action tools
so when these are strong you have more
power and better leg action potential in
your dancing.

a. QUADS
Quadriceps are a reference to a
bundle of several vertical muscles
that run down the front of your
legs. These include the Vastus
Lateralis, Vastus Medialis, Rectus
Femoris and others that work
together to create forward and
back leg action. These muscles are
necessary to lift or bend the knee.
Image 10: Hamstrings, Quads, and Calves
Reference: https://delta.dance/2018/09/training-muscles-for-ballroom-dance/

b. HAMSTRINGS
Hamstrings is a common name for another bundle of muscles that run down the back of
the upper leg. These include the Adductor Magnus, Biceps Femoris, and Semitendinosus.
As the Quads in front engage, the Hamstrings assist as partners to balance the use of your
leg for walking, running, or bending the knee.

c. CALVES
Officially referred to as the Gastrocnemius, the Calf Muscles are vital for creating rise and
fall action and for proper leg action in the Smooth and Rhythm dances. Well-developed
calves not only look great, but will make your actions look light and easy, especially in fast
dances like Quickstep and Jive. The calves are the main tools for allowing you to push
away from the standing leg while creating a grounded look that pushes down into the
floor to keep you stable.

d. FEET
Without the Flexor Digitorum Brevis that run along the bottom of your foot, you would
not be able to flex your foot. One way to strengthen your feet is to walk on uneven
surfaces to force those muscles to constantly flex and work to create stability.

#16 Quiling Sur, City of Batac, Ilocos Norte

 cas@mmsu.edu.ph  +63(77)600-0459
www.mmsu.edu.ph
 MARIANO MARCOS STATE UNIVERSITY
College of Arts and Sciences

3. Rotational Muscles
Another group of muscles that are
critical for good dancing are those
used to help the body twist around
the spine. Without rotation your
dancing would look flat and lifeless,
and you would be unable to keep
your center connected to your
partner in the Ballroom dances.

a. OBLIQUES
There are both internal and
external Obliques, which
are strong muscles
connecting the front of your
body to the back. As you
contract at one side, your
body will twist in that
direction. Some dances,
such as Tango, require a lot of highly engaged use of the Obliques to keep your center to
your partner while maintaining the movement in a different direction. these are not
strong, your ability to do those figures is impacted.

Image 11: IT Band, Obliques, and Vastus Lateralis

Reference: https://delta.dance/2018/09/training-muscles-for-ballroom-dance/

b. ILIOTIBIAL BAND
Though not actually a muscle, this long band of connective tissue, also referred to as the
IT Band, runs from your hip to the knee along the outside of your leg. This includes Tensor
Fascia, which is the upper third of the band.

c. VASTUS LATERALIS
This muscle is located directly under the IT Band and allows the leg to swing to the side.
It is essential in creating strong swing action in dances like the Waltz, Viennese Waltz,
Foxtrot, and Quickstep.

d. ADDUCTOR AND ABDUCTOR

The Adductor is located on the inside of the thigh, while the Abductor is on the upper
outside of the thigh. These work together, opposing each other, to allow the legs to
move sideways.

References:

https://training.seer.cancer.gov/anatomy/body/terminology.html
https://bio.libretexts.org/Courses/West_Hills_College_-
_Lemoore/Human_Anatomy_Laboratory_Manual_(Hartline)/01%3A_Introduction_to_Anatomy_and_An
atomical_Terms/1.03%3A_Directional_Terms
https://www.visiblebody.com/blog/anatomy-and-physiology-anatomical-position-and-directional-terms
https://teachmeanatomy.info/the-basics/anatomical-terminology/planes/
https://www.healthline.com/health/body-planes
https://openeducationalberta.ca/medicalterminology/chapter/5-4-body-cavities/
https://teachmeanatomy.info/the-basics/anatomical-terminology/terms-of-movement/
https://open.oregonstate.education/aandp/chapter/9-5-types-of-body-movements/
https://delta.dance/2018/09/training-muscles-for-ballroom-dance/

#16 Quiling Sur, City of Batac, Ilocos Norte

 cas@mmsu.edu.ph  +63(77)600-0459
www.mmsu.edu.ph
 MARIANO MARCOS STATE UNIVERSITY
College of Arts and Sciences

Prepared by:

MENARD IAN LAOAN

Instructor I

#16 Quiling Sur, City of Batac, Ilocos Norte

 cas@mmsu.edu.ph  +63(77)600-0459
www.mmsu.edu.ph