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  • September 7, 2024
  • 9
  • 2024/2025
  • Exam (elaborations)
  • Questions & answers

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  • pilates exercises exam questions and answers

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Pilates Exercises Exam Questions And
Answers




Breathing i- icorrect iAnswers i✔✔ i-Inhaling ithrough ithe inose, iexhaling ithrough ithe imouth



Lateral iribcage ibreathing

i~ iOn ithe iinhale, iallow ithe iribcage ito iexpand iside-to-side i(east-to-west). iSend ithe ibreath iinto ithe
iback iand isides iof ithe iribs, iavoiding iabdomen iexpansion ias imuch ias ipossible.

i~ iOn ithe iexhale, ifeel ithe itwo isides iof ithe iribcage ireturn itoward icenter. iThe ibelly ibutton ishould
iautomatically ipull iin itoward ithe ispine iand ithe iwaist ishould icorset i(as ithough istays iare ibeing
ipulled, icinching ithe iwaist).

One ilung ibreathing i- icorrect iAnswers i✔✔ i-Sending ithe ibreath iinto ione iside iof ithe iribcage ionly.
iThis iis ibeneficial iduring ilateral ispinal iflexion i(leaning ito ione iside ior itwisting) iand imay ibe iused iin
ipositions isuch ias iMermaid i(which iwe iwill ilearn).

Neutral ispine iin isupine i- icorrect iAnswers i✔✔ i-~ iPlace ithe ithumbs ion ithe ilower iribs ion ieither
iside; iplace ithe iindex ifingers ion ithe ihip ibones iwhere ithey iprotrude iupward. iLevel ithese itwo
ipoints ionto ithe isame iplane iparallel ito ithe iceiling i(or ithe iwall iyou're ifacing, iif ion ithe iside). i

i~ iPlace ithe iheels iof ithe ihands ion ithe ihip ibones iand ibring ithe iindex ifingers itogether ion ithe
ipubic ibone ito iform ia itriangle. iLevel iall ithree ipoints iof ithe itriangle, ibringing ithem iparallel ito ithe
iceiling i(or iwall).

Neutral ispine iin iprone i- icorrect iAnswers i✔✔ i-~ iDrive ithe itailbone/base iof ithe ispine itoward ithe
iheels, ibringing ithe ibelly itoward ithe ispine. i

i~ iLocate ithe itwo ibony iprotrusions iat ithe itop iof ithe ihips ion ieither iside iof ithe ispine. iPlace ithe
ipoint ion ithe iside iof ithe ihand iat iwhich ithe ithumb iand iindex ifinger imeet ion itop iof ieach ibony
iprotrusion. iAllow ithe ithumbs ito imeet. iDraw ithe itips iof ithe iindex ifingers itogether ito icreate ia

, ipoint iat ithe ibase iof ithe ispine. iThis icreates ia itriangle. iTo ilocate ineutral, ibring iall ithree ipoints iof
ithe itriangle iparallel ito ithe iceiling.

Pelvic itilts i- icorrect iAnswers i✔✔ i-~ ibegin iin ineutral ispine; iknees ibent, ifeet iflat ion ithe ifloor;
iinhale

~ iwrap iabdominals iin ito icurl ipelvis i(base itriangle ipoint) itoward iceiling i(without ilifting ioff ithe imat),
iimprinting ithe ilow iback ion ithe imat, iand icreating ia ihollow iC icurve

~ ireturn ito ineutral ispine

~ icontinue ithe ipattern ithree ito isix itimes

Angel iarms i- icorrect iAnswers i✔✔ i-~ ibegin iin ineutral ispine iwith ithe ifingers ireaching itoward ithe
iheels; iknees ibent, ifeet iflat ion ithe ifloor

~ iinhale iand imove ithe iarms iup itoward ithe iceiling iand ithen ioverhead i(be iaware iof iribcage—keep
ialigned iwith ihips iby isoftening iinto ifloor)

~ iexhale iand isweep ithe iarms iwide iacross ithe ifloor iand iback idown ito ithe ihips

~ icontinue ifive ior isix itimes

Angle iarms iwith ihead ifloat i- icorrect iAnswers i✔✔ i-~ isame ias iabove iwith ithe ifollowing iadditions

~ ion ithe iexhale, ifloat ithe ihead iand ishoulders ioff ithe imat, isending ithe igaze istraight iforward
itoward itriangle ipoints/tops iof ithighs i(there ishould ibe ia ithree ifinger idistance ibetween iyour ichin
iand iyour ichest iat ithe itop iof ithe inod; ineck iis ilong)

~ ion ithe iinhale, ireplace ithe ihead iand ishoulders iback idown ion ithe imat

Toe iTaps i- icorrect iAnswers i✔✔ i-~ ibegin iin ineutral ispine iwith ithe ilegs iin itable itop i(vertical ithighs,
iknees iover ilower ihips)

~ iinhale iand itap ione ifoot idown itoward ithe imat i(the itoe idoes inot ihave ito itouch ithe ifloor—
participant ishould ionly ilower ias ifar ias ihe ior ishe ican imaintaining ineutral; ithis iaction iinitiates ifrom
ithe iconnection ibetween ithe iglutes iand ithe ihamstrings)

~ iexhale ito idraw ithe ileg iback ito itable itop iusing ithe ilower iabdominals. i

~ iwatch irib/hip iconnection

Supine iSpinal iTwist i- icorrect iAnswers i✔✔ i-~ ibegin iin ineutral ispine iwith ilegs idrawn ito itable itop

~ iopen iarms ito ithe isides

~ ianchor ishoulders iand iupper iribs ito imat

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