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Mat Pilates Study Guide - Balanced Body
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Mat Pilates Study Guide - Balanced Body
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Mat Pilates Study Guide - Balanced BodyA supine exercise which strengthens the hamstring and glutes while training stability in
the oblique slings is - ANS-bridge marching
Active isolated stretching technique is - ANS-Contracting the opposing muscle to
release the target muscle
All of the following are true statements about the sacroilliac joint - ANS-Often an area of
dysfunction
allows for minimal movement
attached to the pelvis via strong ligaments
all the following are an important part of recovery (3) - ANS-Breath
Rest
Relaxation
Contraindications and exercises to avoid with osteoporosis - ANS-Loaded spinal flexion
-no hundreds or curls of any kind
-no vacation series
Loaded spinal rotation
-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
Does the diaphragm contract or relax upon inhalation? - ANS-contract
Foot and ankle work, such as heel raises and jumping, work to - ANS-stabilize the
ankle, strengthen the ankle, and improve balance
Functional movement patterns of the upper body include (3) - ANS-Pushing
pulling
lifting
(NOT striding)
In a normal, healthy body, the inner unit of the core fires - ANS-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.
, In what year did Joseph Pilaes move to the US - ANS-1926
Inhaling generally helps to facilitate what spinal movement - ANS-extension
List >3 ways in which breathing facilitates movement - ANS-Rhythm
activates core
facilitates spinal movement
integration of full body movement
facilitates concentration
List 2 differences between the abdominal curl with the ball behind the back and
abdominal curl with the ring in the hands - ANS-1. abdominal curl with ball behind back
facilitates and eases trunk integration, helps with thoracic extension
2. ring in hands adds increased lever arm and causes more abdominal work and upper
body work
List 2 was to modify teaser for clients with tight hamstrings - ANS-slight bend of knees
decrease hip angle (which makes it harder for abs)
List 2 ways using the band for double leg kicks makes the exercise easier - ANS-1.
helps if you can't clasp your arms behind your back
2. facilitates back extension
List 3 exercises using the band to enhance upper body strength - ANS-rows
biceps curls
seated arm series
lat pulls
IR/ER
List 3 ways to modify spine stretch for clients with tight hamstrings - ANS-prop up on a
mat, sit against the wall, bend knees
List 5 exercises on the roller that can be used to create dynamic stretching sequences -
ANS-hamstring stretch
psoas
adductor
abductor
piriformis
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