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MAT PILATES EXAM-BALANCED BODY EXAM AND PRACTICE EXAM COMPLETE 200 QUESTIONS AND CORRECT DETAILED ANSWERS WITH RATIONALES (VERIFIED ANSWERS) |ALREADY GRADED A+$18.99
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MAT PILATES EXAM-BALANCED BODY EXAM AND PRACTICE EXAM COMPLETE 200 QUESTIONS AND CORRECT DETAILED ANSWERS WITH RATIONALES (VERIFIED ANSWERS) |ALREADY GRADED A+
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Course
MAT PILATES
Institution
MAT PILATES
MAT PILATES EXAM-BALANCED BODY EXAM AND
PRACTICE EXAM COMPLETE 200 QUESTIONS AND
CORRECT DETAILED ANSWERS WITH
RATIONALES (VERIFIED ANSWERS) |ALREADY
GRADED A+
MAT PILATES EXAM-BALANCED BODY EXAM AND
PRACTICE EXAM COMPLETE 200 QUESTIONS AND
CORRECT DETAILED ANSWERS WITH
RATIONALES (VERIFIED ANSWERS) |ALREADY
GRADED A+
Postural assessment side view - ANSWERtip of the earlobe
center of the shoulder
center of the ribcage
high point of the iliac crest
middle of the lateral side of the knee
slightly forward of lateral malleolus of ankle
Postural assessment front view - ANSWERnose
center of sternum (breast bone)
navel
center of pubic bone
inside ASIS
center of patella (kneecap)
center of the front of the ankle joint
space between the 1st and 2nd toe
Postural assessment back view - ANSWERcenter of skull
center of spine
center of sacrum
tailbone
center of gluteal fold
knee pits
center of knee
Horizontal alignment front view - ANSWEReyes
shoulders
equal distance between arm and the torso
ASIS bone
greater trochanters
toes should point forward evenly
,Horizontal alignment back view - ANSWERears
shoulder blades level and flush to back
PSIS
high point of iliac crests
knee pits
psoas - ANSWERa hip flexor that can also act as a core stability muscles
when the femur is fixed, bilateral contraction of the psoas increases the lordotic curve,
giving it the ability to bring the lumbar spine into a neutral position from flexion
tight/short psoas can contribute to excessive lumbar lordosis
psoas is often tight and weak - eccentric strengthening and working towards balanced
strength and elongation are key
core - ANSWERmuscles that act upon the abdomen, lower back and pelvis
the core is the physical center from which all movements originate
a strong, functional core works in movements of the torso and stabilizes the spine and
pelvis so the limbs can move freely without unnecessary strain or injury
what are the primary muscles of the core - ANSWERdiaphram, abdominal muscles,
erector spinae, and glutes
deep core muscles - ANSWERinterconnection of the TVA, the pelvic floor, the multifidi
and the diaphram and their fascia are what support the mid-section of the body from all
sides, above and below
stabilize the pelvis, lumbar spine, rib cage against force
support a functional neutral spine
can help lower back pain
transversus abdominis - ANSWERdeepest of the abdominal muscles
the fibers of this muscle connect to the thoracolumbar fascia, bottom of the rib cage,
iliac crest of the pelvis and the rectus abdominis
muscle fibers wrap horizontally around the abdomen and act as a corset drawing in the
abdominal muscles and decreasing the diameter of the waist
narrowing muscle
pelvic floor - ANSWERthe levator ani and coccygeus stretch b/w the front of the pelvis
and the coccyx and the lateral walls of the pelvis to form the floor of the pelvic cavity
supports the organs of the pelvis against gravity, controls excretion and stabilizes the
pelvis
when core is functioning properly - the pelvic floor contracts and releases in conjunction
with the diaphragm and responds to forces automatically
gathering and lifting anus and vag - hold fart and hold pee
multifidi - ANSWERsmall, thin, taut muscles that run on either side of the spine
react involuntarily to forces and act on the vertebrae to create the natural curve of each
section of the spine
share fascia with the TV - giving the 2 a dymanic relationship in stabilization
diaphragm - ANSWERprimary muscle of respiration
, forms a dome that attaches to the inside of the rib cage, spine, 12th rib, costal cartilages,
and the xiphoid process
does not directly move vertebrae in the thoracic region - its movement of the rib cage
and use (or lack thereof) in breath helps mobilize and stabilize the thoracic spine
other muscles involved with spinal and pelvic stability - ANSWERsuperficial abdominal
muscles - internal and external obliques and rectus abdominis
serratus anterior (shoulder wrapping)
psoas (deep hip flexor)
lower trapezius
deep rotators of the hip
gluteus maximus, minimus, medius
biceps femoris
erector spinae
latissimus dorsi
adductors
bold = core
quadratus lumborum (QL) - ANSWERthe QL connects the 12th ribs to the top of the iliac
crest and the lumbar vertebrae. The QL can aslo act as a stabilizer and may be prone to
spasms and dysfunction when the deep core muscles don't function properly
the QL can often take over and overwork for a weak or dysfunctional psoas
thoracolumbar fascia - ANSWERa sheet of connective tissue which covers the lower
thoracic and lumbar spine and attaches to the sacrum
this connective tissues creates a division b/w the deep muscles of the spine and the
posterior abdominal wall, psoas and QL
the fascia helps stabilize the spine (esp. in flexion) and transmit load from the upper
body to the lower body
a lack of movement in this area can lead to adhesions and increased thickness of the
connective tissue which can contribute to chronic lower back pian
muscles that share this connective tissues in this region: transverse abdominis,
obliques, deep muscles of the spine, trapezius, lats, gluteus maximus, hamstrings
The Roll Up focus/contrain - ANSWERmuscular focus - abdominals
stretches the spinal extensors
trains articulation of the spine
increases mobility of the spine
contra - osteoporosis, lumbar disc dysfunction (also be careful if there is a history)
(hyper) kyphosis/lordosis - ANSWERcommon posture
weakness in the abdominals, multifidi, and hamstrings allow the pelvis to tile anteriorly
causing an excessive curve at the lumbar spine paired with an excessive oppositional
curve at the thoracic spine
look for dysfunction in the muscles of the lumbar spine, tightness in the hip flexors and
neck extensors, weakness in the abs, deep core and hamstrings
spine past neutral - exhausting postural muscles and increasing strain thruout spine
sway back - ANSWERcommon posture
pelvis is posteriorly tilted and shifts forward from neutral
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