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BALANCED BODY PILATES COMPREHENSIVE QUESTIONS AND ANSWERS, Exams of Physical Education and Motor Learning

Strayer University Physical Education and Motor Learning

What are the 9 principles of Pilates? - ANSWER-•Breathing •Balanced Muscle Development •Centering •Concentration •Control •Precision •Whole Body Movement • Rhythm & Flow •Relaxation What are the precautions of The Hundred on the Reformer? - ANSWER-•Low back, hip, & SI joint problems •Neck and shoulder injuries

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BALANCED BODY PILATES

COMPREHENSIVE QUESTIONS AND

ANSWERS

What are the 9 principles of Pilates? - ANSWER-•Breathing

•Balanced Muscle Development

•Centering

•Concentration

•Control

•Precision

•Whole Body Movement

• Rhythm & Flow

•Relaxation

What are the precautions of The Hundred on the Reformer? - ANSWER-•Low back, hip,

& SI joint problems

•Neck and shoulder injuries

•Pregnancy (avoid after 16 weeks)

• Avoid with osteoporosis, active lumbar disc injuries, & sciatica

What is the purpose of the Hundred? - ANSWER-•Teach lumbopelvic stability

•Strengthen abs and hip flexors

•Increase thoracic flexibility

•Learn to connect the arms with the core

What are the 4 positions of Feet in Straps? - ANSWER-•Leg Lowers

•Scissors

•Circles

•Frogs

What is the purpose of Feet in Straps? - ANSWER-•Strengthen abs, hamstrings,

adductors, deep hip external rotators, glutes, & hip abductors

•Increase flexibility of the hamstrings, adductors, & hip flexors

•Develop balance in the hip musculature

What are the precautions for Feet in Straps? - ANSWER-•Low back and SI problems

•Hip flexor injuries and hip arthritis

•Limited hamstring flexibility

•Pregnancy (elevate torso or avoid after 16 weeks)

What is the purpose of Knee Stretch? - ANSWER-•Strengthens quads, hamstrings, and

glutes

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BALANCED BODY PILATES

COMPREHENSIVE QUESTIONS AND

ANSWERS

What are the 9 principles of Pilates? - ANSWER-•Breathing •Balanced Muscle Development •Centering •Concentration •Control •Precision •Whole Body Movement

Rhythm & Flow •Relaxation What are the precautions of The Hundred on the Reformer? - ANSWER-•Low back, hip, & SI joint problems •Neck and shoulder injuries •Pregnancy (avoid after 16 weeks)
Avoid with osteoporosis, active lumbar disc injuries, & sciatica What is the purpose of the Hundred? - ANSWER-•Teach lumbopelvic stability •Strengthen abs and hip flexors •Increase thoracic flexibility •Learn to connect the arms with the core What are the 4 positions of Feet in Straps? - ANSWER-•Leg Lowers •Scissors •Circles •Frogs What is the purpose of Feet in Straps? - ANSWER-•Strengthen abs, hamstrings, adductors, deep hip external rotators, glutes, & hip abductors •Increase flexibility of the hamstrings, adductors, & hip flexors •Develop balance in the hip musculature What are the precautions for Feet in Straps? - ANSWER-•Low back and SI problems •Hip flexor injuries and hip arthritis •Limited hamstring flexibility •Pregnancy (elevate torso or avoid after 16 weeks) What is the purpose of Knee Stretch? - ANSWER-•Strengthens quads, hamstrings, and glutes

•Strengthens abs •Increases pelvic and scapular stability What are the precautions of Knee Stretch? - ANSWER-•Shoulder, arm, and wrist injuries •Low back or knee injuries •Pregnancy ( caution with double knee Stretch after 16 weeks) What are the springs for standing/side splits? - ANSWER-Y to R What is the purpose of standing/side splits? - ANSWER-*Strengthen leg and hip muscles •Improve balance and standing postural alignment What are the precautions of standing/side splits? - ANSWER-•Knee injuries •Balance problems •SI joint problems Pregnancy (caution after 16 weeks) What are the 10 Pilates Movement Principles? - ANSWER-•Breathing •Lower Core Activation •Neutral Spine (Finding The Optimum Starting Position( •Ab strengthening •Lumbopelvic Stability •Strengthening and mobilizing the spine •Shoulder stability and mobility •Correcting alignment •Release Work *Stretching Inhaling facilitates what? - ANSWER-Spinal extension, lateral flexion, spinal rotation Exhaling facilitates what? - ANSWER-Spinal flexion, lateral flexion, and spinal rotation What are the 4 types of Pilates breathing? - ANSWER-•Diaphragmatic (belly) breathing •Lateral (rib) breathing •Sniffing •One lung breathing What is the purpose of diaphragmatic breathing? - ANSWER-To relax you and to calm and focus the mind What is the purpose of rib breathing? - ANSWER-To stimulate you; can be used to increase energy and stimulate the mind

The core works best as a lumbopelvic stabilizer when - ANSWER-The pelvis and lumbar spine are in a neutral position When is the pelvis considered neutral? - ANSWER-When the ASIS and the PSIS are in a plane approx. parallel to the ground when sitting, standing, and perpendicular to the ground when supine How do you strengthen the internal oblique abdominals? - ANSWER-*Torso flexion Lateral flexion Spinal rotation to the same side How do you strengthen the external oblique abdominals? - ANSWER-Torso flexion Lateral flexion Spinal rotation to the opposite side How do you strengthen the recite abdominis? - ANSWER-Torso and lateral flexion What are two may exercises for developing abdominal strength? - ANSWER-Abdominal curls and oblique abdominals What is another name for the lower core? - ANSWER-The inner unit What is another name for the outer unit? - ANSWER-Global muscles What is lumbopelvic stability created by? - ANSWER-When the inner and outer unit work together to move the body in a balanced manner What are the 4 systems of the Outer Unit? - ANSWER-the anterior oblique sling system *the posterior oblique system *the deep longitudinal system *the lateral system The anterior oblique sling includes: - ANSWER-•Serratus anterior •internal and external obliques •adductors What does the anterior oblique system create? - ANSWER-Torso flexion and torso rotation The posterior oblique system includes: (2) - ANSWER-•Latissimus Dorsi Contalateral gluteus max The posterior oblique system creates: - ANSWER-Torso extension and rotation *pelvic stability

What does the deep longitudinal system include: - ANSWER-•Erector spinae •Quadratus lumborum •Thoracolumbar fascia •Sacrotuberous ligament •Biceps femoris The deep longitudinal system creates: - ANSWER-Spinal extension The lateral system includes: - ANSWER-•Gluteus medius •Gluteus minimus •Contralateral Adductors What is the lateral system of the Outer Unit responsible for? - ANSWER-Abbduction & Adduction/up-slip and down slip of the pelvis What are 3 exercises to Teach Lumbopelvic stability? - ANSWER-•Marching •Toe taps •Opposite arm/leg reach What are the 7 exercises to increase spinal strength and mobility on the mat? - ANSWER-•Bridging (round,flat, marching) •Cat/cow •Mini swan •Rockets (prone arm reaches) •Poodle tail •Tail wag •Typewriter dips/figure 8 Scoliosis that occurs in one part or the spine such as the thorax is called what? - ANSWER-C curve scoliosis If the scoliosis occurs in 2 parts of the spine it's called what? - ANSWER-S curve scoliosis What are some general guidelines of scoliosis? - ANSWER-Cue to be as symmetrical as possible Strengthen the muscles on the outside of the curve and stretch the muscles inside the curve What is lordosis? - ANSWER-An excessive spinal curve towards the front of the body General guidelines for Lordosis - ANSWER-Inc the flexibility of the lumbar and hip flexors and inc the strength of the abs and hamstrings The shoulder and thorax are sometimes referred to as what? - ANSWER-The upper core

What is pelvic down slip? - ANSWER-When one ilium is lower than the other What is another name for pelvic down slip? - ANSWER-"Low hip" What is pelvic outflare? - ANSWER-When one ASIS is farther from the midline and more posterior than the other one in relationship to the midline What is pelvic inflare? - ANSWER-When one ASIS is closer to the midline and more anterior than the other one in relationship to the midline What is femoral internal rotation? - ANSWER-When the femurs angle toward the midline General guidelines for femoral external rotation: - ANSWER-Strengthen internal femoral rotation and stretch the external rotators What is femoral external rotation? - ANSWER-When the femurs angle away from the midline General Guidelines for femoral internal rotation? - ANSWER-Strengthen external femoral rotation and stretch the adductors What is another term for knock knees? - ANSWER-Genu Valgus What is genu valgus? - ANSWER-When the knees are closer then the heels in standing alignment What is another name for Bow legs? - ANSWER-Genu Varum What is Genu Varum? - ANSWER-When the feet are together and the knees do not touch in standing alignment What is Knee hyper extension? - ANSWER-In standing alignment viewed from the side when the knees are posterior to the plumb line What are 3 common alignment anomalies in Feet? - ANSWER-•pronation •supination •bunions What is pronation? - ANSWER-The arch flattens towards or on the ground and the Achilles' tendon bows toward the medial side of the foot General guidelines for pronation: - ANSWER-Strengthen the arch and the medial line of the legs

What is supination? - ANSWER-When the arch is lifted and the weight is carried on the outside is the foot in a standing position General guidelines for supination: - ANSWER-Stretch the arch and the medial side of the legs What are bunions? - ANSWER-A deviation of the toe towards the center of the foot Where do bunions usually occur? - ANSWER-On the big toe General guidelines for bunions: - ANSWER-Correct tendency to over turn out the legs and feet What are 3 exercises for scapula stability? - ANSWER-Sternum drops Wall push ups Plank and push ups 3 exercises that improve scapular mobility - ANSWER-Pinwheel,telescope arms, and snow angels What is pilates? - ANSWER-It is an exercise system that was designed by Joseph Pilates to strengthen muscles, increase flexibility, and improve your overall health What does Pilates focus on? - ANSWER-Engaging the mind and body together to create exercises that work the whole person What was Mr.Pilates full name? - ANSWER-Joseph Hubertus Pilates When and were was Joseph born? - ANSWER-Germany; What did Joseph Pilates suffer with as a child? - ANSWER-Rheumatic fever, asthma, and rickets What war broke out while Jo was touring England as a boxer? - ANSWER-World War I What happened to Jo in England? - ANSWER-He was held as a resident alien in an internment camp for the duration of the war Where was the internment camp located? - ANSWER-Isle of Man What was his job while he was being detained? - ANSWER-An orderly who looked after 30 patients Why did the brown shirts approach Jo after the war? - ANSWER-They wanted him to train their police force

BALANCED BODY PILATES COMPREHENSIVE QUESTIONS AND ANSWERS, Exams of Physical Education and Motor Learning

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Partial preview of the text

Download BALANCED BODY PILATES COMPREHENSIVE QUESTIONS AND ANSWERS and more Exams Physical Education and Motor Learning in PDF only on Docsity!

BALANCED BODY PILATES

COMPREHENSIVE QUESTIONS AND

ANSWERS