Exam (elaborations)
Mat Pilates Exam Solved 2024
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Mat Pilates Exam Solved 2024
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Mat Pilates Exam Solved 20242BC Exercises - ANSWER-Pelvic Curl
Chest Lift
SLL
Hula
Roll Up
Spine Stretch
Roll Back
Saw
Cat Stretch
Roll Down
Side Reach
Roll Overs
Cobra
Standing Arm Series: Double Arms
Standing Glute Series: Bent Leg Lift & Rotate
Ped-a-pul: Squats/Plies
Ball: Squats
Ball: Pelvic Press
Ball: Wall Squats
Abdominals - ANSWER-Most superficial -> deepest
Rectus abdominals (fibres run vertical) - trunk flexion
External obliques (fibres angle 90 degrees to internal) - Bilateral trunk flexion & rotation
to opposite side
Internal Oblique (fibres run 90 degrees to external) - Bilateral trunk flexion. Unilateral
lateral flexion and rotation to same side
Transverse Abdominals (fibres run horizontally) - Assists breathing, stabilises spine and
assists activation of multifidus.
Abduction/adduction - ANSWER-Movement away from and toward the body.
Action of the external intercostals - ANSWER-Pulls ribs toward one another to elevate
rib cage. (Run downward and forward to the rib cage).
Agonist - ANSWER-Muscle that produces a movement eg in hip flexion it is the psoas.
Antagonist - ANSWER-Muscles that oppose or reverse a movement eg hip extension it
is the glutes.
Arm Movements of Latissimus Dorsi - ANSWER-Extension, adduction and medial
rotation.
, Widest back muscle. Runs from the lower 6 thoracic and 5 lumbar vertebrae and the
posterior crest of the lium, to insertion into the humerus just below the shoulder.
Ball Cat Stretch - ANSWER-4 BC.
Intermediate.
Full Body Challenge.
In push up position with arms fully extended and bar under legs.
Exhale to pike body into deep flexion and draw ball under. Inhale to return to start.
Exhale to press body back and extend hips and back letting back roll under thighs.
Inhale return to start.
Regression: Ball front support.
Progression: Single leg.
Basic Back Extension - ANSWER-1BC
L&E
Prone with legs together and extended behind, arms alongside torso, forehead resting
on floor.
Inhale to lift head and chest off floor, exhale to lower.
Regression: Prone breathing.
Regression: Arms at T or swimming.
Extend the thoracic as you lift the torso.
Cobra - ANSWER-2BC.
Intermediate.
L&E.
Lying prone with hands comfortably beside shoulders. Forehead to floor.
Inhale to thoracic extension on elbows, exhale to extend arms and back further. Inhale
to return to elbows, exhale return to start position.
Regression: Half cobra.
Progression: Swan prep
Common Issues that Physically Impacts the Health of a Pilates Instructor - ANSWER-
Constant forward flexion.
Postural deviations.
Weight bearing in forward flexion.
Consistent adjusting of equipment/spring change.
Lengthy hours of teaching.
Repetitive demonstration of teaching.
Contemporary Additional Principles - ANSWER-Alignment
Commitment
Coronal (frontal) Plane - ANSWER-Divides the body into front and back/anterior and
posterior. Adduction/abduction and lateral flexion occurs in the coronal plane.
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