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Mat Pilates Study Guide - Balanced Body Exam Questions And 100%
Correct Answers 2024-
What are the three levels of observation an instructor can utilize in order to analyze a client's movement patterns? Global, integrated planar and local
Vertical Alignment When looking at vertical alignment from the side what are the major bony landmarks that you want to align with the plumb line of gravity? -Answer Tip of earlobe, top of shoulder, center of rib cage, high point of illiac creast, mid-point of the lateral side of the knee, slightly in front of the lateral malleolus of the ankle
What is a typical muscle imbalance seen in individuals with thoracic kyphosis? - Answer Thoracic extensors and scapular stabilizers are weak or long, anterior chest muscles are tight or short
During exercise conditioning with a client, what variables specifically do we want to take into account when designing our exercise intervention? - Answer Current fitness level, age, quality of motor control and learning style
The 80/20 rule in training applies to what philosophy? -Answer When training, 80% of a session is dedicated to refining skills the client has already learned and 20% to learn new skills. What are the four elements of Trunk Integration? - Answer Breathing, inner unit, outer units, spinal mobility On an inhale, the diaphragm contracts and the dome moves -Answer downward, drawing air in
What spinal movement does inhaling generally help to facilitate - Answer extension
What muscles make up the inner unity or core - Answer Pelvic floor, transverse abdominis, multifidi and diaphragm
What foundational exercises bring awareness to breath in relationship to the transversus abdominis - Answer Fingertip abdominals All four abdominals
In a normal, healthy body the inner unit of the core fires - Reflexively in reaction to postural changes and load being placed on the spine, Consciously when needed for support, and helps to propel the body forward.
Supine exercises which teach lumbopelvic stability - Answer marching, toe taps, dead bugs
Which exercise is a good way to teach lumbopelvic stability in prone - Answer swimming
An exercise that is supine that strengthe the hamstring and glutes while training stability in the oblique slings is - Answer bridge marching
What are the spine main functions - Answer Force transference Protection of the spinal cord and nerve roots movement
Name the first cervical vertebrae - Answer atlas
The function of the tail wag and seated side stretch is to facilitate and increase what spinal movements - Answer lateral flexion
Movements of the spine in the sagittal or "wheel" plane include - Answer flexion and extension
The nucleus pulposus of the spine is - Answer The soft, jelly like center of the
When creating an upper body training protocol all of the following are important to consider (3) - Answer Glenohumeral stability and endurance Scapular mobility and coordination scapular stability and dynamic control
Functional movement patterns of the upper body include (3) - Answer Pushing pulling lifting (NOT striding)
Sternum drops primarily move the scapula in - Answer Protraction and retraction
Upward rotation of the scapulae occur when the arms - Answer move overhead
The stretch reflex is responsible for - Answer moderating muscle length protecting against overstretching of a joint
Myofascial release techniques are designed to do all the following - Answer Relax muscles improve blood and lymphatic circulation reduce "stickiness" between the tissues Active isolated stretching technique is -Answer Contracting the opposing muscle to release the target muscle all the following are an important part of recovery (3)-Answer Breath Rest Relaxation List the 9 pilates principles -Answer Breathing
Concentration Control Precision Rhythm and flow whole body movement balanced muscle development centering relaxation List 5 movement principles -Answer Trunk integration (breathing, inner/outer unit, spinal mobility) Lower body strength and power upper body strength and balance whole body movement dynamic flexibility and recovery
Name the 4 muscles of the core and inner unity - Answer Multifidi transverse abdominis diaphragm pelvic floor
What country was Joseph Pilates born in? - Answer Germany
In what year did Joseph Pilaes move to the US - Answer 1926
What American city did Joseph Pilaes live and teach in - Answer New York City
T-score of - Answer -1 to -2.
-no oblique abdominal exercises
- no rolling like a ball, rockers or seals -no spine stretch side/forward/saw/jack knife, corkscrew, hip circles, roll over
Name 3 exercises contraindicated for osteoporosis - Answer 100s, rolling like a ball, double straight leg stretch
Name 3 mat exercises that are safe throughout pregnancy - Answer Spine Stretch forward Side leg lifts 100 Prep (feet down)
What are the bony landmarks on the anterior of the body that determine neutral pelvis? - Answer ASIS and pubic symphysis
List 3 modifications for Spine Stretch for clients with tight hamstrings - Answer prop up on a mat, sit against the wall, bend knees
Name 4 Mat exercises that require caution for clients with low back problems - Answer Rolling like a ball swan open leg rocker hundreds
Description of an exercise progression that ends with Saw and targets breathing - Answer Fingertip abdominals pregnant cat hundreds single leg stretch
saw
Description of an exercise progression that ends with open leg rocker and targets inner unit - Answer pelvic clocks flat back bridging double straight leg stretch open leg rocker
Description of an exercise progression that ends with banana and targets outer unit - Answer diagonal reaches marching toe taps roll up vacation series banana
List an exercise progression that culminates with Roll ups and targets spinal mobility - Answer segmental bridging cat cows tail wags spine stretch forward swan roll ups
List an exercise progression that culminates with push ups and targets upper body - Answer pinwheel plank open leg rocker single leg kicks
Name 3 pre-pilates exercises that focus on teaching Pelvic Stability - challenging the core and pelvic to stay in place with other limb movements - Answer Marching toe taps opposing leg/arm reaches bridge marching
Name 3 different stretching techniques - Answer contract release active isolated static
What was the name of Joseph Pilates wife - Answer Clara
What did Joseph Pilates call his method - Answer controlology
Teaser - Inner unity and upper body Leading into Teaser: standing marches side lying leg lifts single leg straight leg stretch double leg stretch Teaser
Movement principles of seated twist - Spinal mobility or upper body Leading into seated twist: sternum drops side planks seated twist
Movement principles of boomerang - Lower body or outer unit Leading into boomerang: Toe taps marches neck pull up vacation series scissors boomerang
Movement principles of leg pull up - Answer upper body or lower body leading to leg pull up: theraband pull aparts standing chair w /reach side leg circles side bend mermaid hip circles leg pull up
Mat exercises that require caution for clients with low back problems - Answer Spine twist roll over neck pull side bend boomerang
Name 3 level 2 Mat exercises that improve scapular stability - Answer leg pull down
side end mermaid leg pull up and down
The class incorporates the roller, the ring, the ball, and the band to enhance the original mat work. true or false - Response true
Identify and list all of the Balanced Body movement principles- answer trunk integration lower body strength and power upper body strength and balance whole body movement dynamic flexibility
Where might the ball be placed for bicycle to increase the challenge of the exercise- answer under pelvis
Where might a ball be placed for single leg stretch to add an extra level to the exercise - Answer ball behind back
where might a ball be placed for criss cross to add an extra level to the exercise - Answer Ball behind the back
where might a ball be placed for hundreds to add an extra level to the exercise - Answer ball between the ankles or knees
where might a ring be placed for rolling like a ball to increase the difficulty of the exercise. Answer ring between the ankles or knees
where might a ring be placed for open leg rocker in order to add difficulty to the exercise. Answer ring between the ankles or knees
where might a ring be placed for boomerang in order to add difficulty to the exercise. Answer ring between the ankles or knees
List 2 differences between the abdominal curl with the ball behind the back and abdominal curl with the ring in the hands - Answer 1. abdominal curl with ball behind back facilitates and eases trunk integration, helps with thoracic extension
- ring in hands adds increased lever arm and causes more abdominal work and upper body work
List 2 ways using the band for double leg kicks makes the exercise easier - Answert 1. helps if you can't clasp your arms behind your back
- facilitates back extension
List 5 exercises on the roller that can be used to make dynamic stretching sequences - Answernamstring stretch psoas adductor abductor piriformis
List 3 exercises using the band to increase upper body strength - Answert rows biceps curls seated arm series lat pulls IR/ER
