Pilates Mat Exercises PSC Exam Reported Questions Well Answered Guaranteed Distinction.
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Course
MAT.
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MAT.
What is the intention/focus of "the hundreds" - correct answer Circulation, breathing, warm-up
What is the muscular focus of "the hundreds" - correct answer core, lats, deltoids, pecs, triceps
Cue Hund...
What is the intention/focus of "the hundreds" - correct answer Circulation,
breathing, warm-up
What is the muscular focus of "the hundreds" - correct answer core, lats,
deltoids, pecs, triceps
Cue Hundreds - correct answer Neutral spine if possible
Squeeze inner thighs/knees together
Used posterior -lateral breathing (ha breath)
Keep chest open and blades in back pockets
Core is flat and wide "smile"
Life head high enough to look at lower adb
Reach hands past hips
Fog the mirror
Visualize pressing the ball under water for arm resistance
Keep small ROM on pumping action
What are the modifications for "the hundreds" - correct answer Hook Lying
(beginners)
Table Top knees up and together (intermediate)
*Straight legs out on 45 angle parallel or turned out (advanced)
What is the position/movement of "the hundreds" (the set up) - correct answer
Inhale to prepare, exhale allow the head and shoulder to float up to bottom of shoulder blades,
maintain a neutral spine, chin tucked, arms to side hovering 2" off floor, reach fingers away, pumping
long arms up and down in small ROM with rapid pace, long inhale for 5 reps, exhale for 5 reps, 20 sets of
these (hence 100)
, Pain Modifications for "the hundred" - correct answer If pain in neutral spine,
post tilt pelvis
Low back pain in table top = bend knees to chest
Pillow neck, shoulders or low back as needed
leave head down
Variations of "the hundred" - correct answer add magic circle
1 to 4 bath cycles of sniff/blow
*percussive breath (sniff 5x, blow 5x)
* turned out pilates 1st wrap inner thighs and relax glutes
*extended legs 2' off floor, feet pointed and turned out, glutes engaged
What is the intention/focus of "roll up" - correct answer Spinal articulation
hamstring stretch
breathing and warming the body
What is the muscular focus of "roll up" - correct answer core
hip flexors
"Roll up" caution for special population - correct answer osteoporosis
"Roll Up" Position/set up/movement - correct answer *lying supine leges
extended squeezing together, feet flexed and parallel, arms overhead, each through heels, in hale to
prepare, exhale raise arms in line with ears, all head and shoulder to float up as in peeling/pushing spine
off of floor, continue forward to reach over toes into a "C" share with spine. Inhale hold, exhale navel to
spine roll back as spine articulates to floor, engage glutes and control the descent with arms reaching
forward. When shoulder blades reach the mat the arms float overhead and rest. Repeat 5times
"Roll up" cueing - correct answer HA breath
Push the floor away on roll up
Keep fee flexed reaching through heels
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