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BALANCED BODY - MAT 1 WITH
CORRECT SOLUTIONS
9 Pilates Principles - ANSWER-Breathing Concentration Control Centering Precision Balance Muscle Development (BMD) Rhythm/Flow Whole Body Movement (WBM) Relaxation 5 Pilates Movement Principles - ANSWER-Breathing Lower Core Activation Neutral Pelvis Abdominal Strength Lumbopelvic Stability 4 muscles of the Core/Inner Unit - ANSWER-Pelvic Floor Transverse Abdominus Multifidi Diaphragm What Country was Joseph Pilates born In? - ANSWER-Germany/ What year did Joseph Pilates move to the US? - ANSWER- What US city did Joseph Pilates live and teach in? - ANSWER-New York Mat exercises that contradict clients with osteoporosis - ANSWER-100, Rollup, Rolling like a ball, Double straight leg stretch Ideal Side view Alignment - ANSWER-tip of earlobe, top of shoulder, center of ribcage, high point of iliac crest, midpoint of lateral side of of the knee, slightly in front of the lateral malleolus of the ankle Ideal Back View Vertical Alignment - ANSWER-Center of skull, spine straight, center of sacrum and tailbone, alignment - center of gluteal fold, center of back of knee, center of achilles
Ideal Back View Horizontal Alignment - ANSWER-Ears level, level and balanced scapula, equal distance between spine and sides of ribs, PSIS level, high point of iliac crests level, knees level C Curve - ANSWER-Spinal flexion (cervical, thoracic, and lumbar) and a posterior tilt of the pelvis Scoop - ANSWER-drawing the abdominals deep into the body without moving the pelvis or vertebral column 3 Mat exercises that are safe throughout pregnancy - ANSWER-Spine Side Stretch, Spine Stretch forward, Side Leg series, Modified Pushup What bony landmarks define neutral pelvis? - ANSWER-ASIS & Pubic Bone 2 ways to modify Spine Stretch for clients with tight hamstrings - ANSWER-Bend Knees, Sit on foam roller or rolled mat 4 Mat exercises that require caution for clients with low back problems (round or extend)
- ANSWER-Swan, Open Leg Rocker, Double Leg Kick, Single Leg Kick Spine Stretch (key areas that are working) - ANSWER-Stretch, PS, Abs Hundred (key areas that are working) - ANSWER-Abs, PS, Legs Rollup (key areas that are working) - ANSWER-Abs Single Leg Circles (key areas that are working) - ANSWER-Legs, PS, SS Single Leg Stretch (key areas that are working) - ANSWER-Abs, PS, Legs, Stretch Single Straight Leg Stretch (key areas that are working) - ANSWER-Abs, PS, Legs, Stretch Saw (key areas that are working) - ANSWER-Stretch, Rotation, PS Single Leg Kicks (key areas that are working) - ANSWER-Back, Legs, SS, PS Double Leg Kicks (key areas that are working) - ANSWER-Back, Legs, Stretch, PS Sign Leg Lifts (key areas that are working) - ANSWER-Legs, PS, Arms & SS if you are on your forearm Seal (key areas that are working) - ANSWER-Abs, PS Pushups (key areas that are working) - ANSWER-Arms, SS, PS, Stretch(for pike)
discontinue supine work or limit it to no more than 5 min at a time. If clients starts feeling light headed or her legs feel weak of tingly, bring her out of supine immediately. discontinue exercises that deeply work the posts and the hip flexors as in teaser exercise should be based on the energy level of the client and heard to minimize fatigue Pre-Natal Months 6-9 - ANSWER-exercise should be based on the energy level of the client and heard to minimize fatigue. Use wider leg position on leg and footwork, emphasize the limbs rather than the core, increase the stability of the pelvis and hips Post-Natal - ANSWER-Start doing simple core activation, pelvic floor and pelvic stability work as soon as client feels like moving. exercise should be based on the energy level of the client and heard to minimize fatigue Breathing - ANSWER-the breath is integrated into every movement in order to keep awareness on what were are doing, to improve the flow of oxygen throughout our tissues and to improve the capacity of our lungs. (ex: Teaser: on your next exhale let the breath out as deep as you can and use that sensation to elevate you off the floor as you inhale to come up) Concentration - ANSWER-to pay attention to what you are doing. To be present with and in control of the task at hand. (ex: Plank: can you feel your body in a straight line from your head to your ankles) Control - ANSWER-Understand and maintain the proper form, alignment, and effort during an entire session Centering - ANSWER-pilates all movement radiates outward form the center, developing a strong, stable and flexible center is one of the defining features of pilates ( cue: when you exhale feel the power come from the center of your body out. cue: as you roll down imagine your legs are parallel lines pulling down the wall) Precision - ANSWER-understanding proper form and placement and being able to perform exercises with efficiency comes with practice. Precision is the end product of concentration, control, centering and practice (effortless movement) Posterior (back body) Oblique System (lumbopelvic stability) - ANSWER-Creates torso extension and rotation as well as pelvic stability. Extension with one side or make a criss cross (Swimming) Latissimus Dorsi and the contralateral gluteus maximus
Deep Longitudinal System (lumbopelvic stability) - ANSWER-Creates spinal extension. Front and back at the same time (swan) Erector spine, quadrates lumborum, thoracodorsl fascia, sacrotuberous ligament, and the biceps femoris. Lateral System (lumbopelvic stability) - ANSWER-Creates Abduction and Adduction of the hips and for upslip and downslip of the pelvis. Balances the forces on the pelvis and keeps our pelvis over our fears in walking and standing. Anything to the side of the body (side leg lift). Gluteus medius, gluteus minimis, and the contralateral adductors of the thigh. Balanced Muscle Development - ANSWER-understanding, developing and maintaining correct alignment and for is essential to pilates (ex: shoulder blades down) Rhythm/Flow - ANSWER-creates smooth, graceful and functional movements. Rhythm: takes the same time to go up and down. Flow: can't tell where it starts or stops Whole Body Movement - ANSWER-integrating movement into a flowing whole body experience, integrating the mind and body to create clarity and purpose, integrating mind, body and spirit to create a life of balance. System works form the core out Relaxation - ANSWER-use just the amount of effort needed to complete the exercise correctly no more, no less. Learning to release unnecessary tension in our bodies helps us to find ease and flow in movement and in the rest of our lives. Anterior (Front Body) Oblique System (lumbopelvic stability) - ANSWER-Creates torso flexion and torso rotation as well as pelvic stability. Go forward. (Saw) Right serrates anterior, right external oblique abdominal, left internal oblique abdominal and left adductor muscles. Muscles that move the scapula - ANSWER-Trapezius, Serrates Anterior, Rhomboids Muscles that move the humerus (arm bone) - ANSWER-Deltoids, Pectoralis Major, Latissimus Dorsi, Teres Major Muscles of the Rotator Cuff - ANSWER-Supraspinatus, Trapezius, Subscapularis, Teres Minor
