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BALANCED BODY PILATES COMPREHENSIVE
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BALANCED BODY PILATES COMPREHENSIVE
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BALANCED BODY PILATES COMPREHENSIVEWhat are the 9 principles of Pilates? - answer- •Breathing
•Balanced Muscle Development
•Centering
•Concentration
•Control
•Precision
•Whole Body Movement
• Rhythm & Flow
•Relaxation
What are the precautions of The Hundred on the Reformer? - answer- •Low back, hip, &
SI joint problems
•Neck and shoulder injuries
•Pregnancy (avoid after 16 weeks)
• Avoid with osteoporosis, active lumbar disc injuries, & sciatica
What is the purpose of the Hundred? - answer- •Teach lumbopelvic stability
•Strengthen abs and hip flexors
•Increase thoracic flexibility
•Learn to connect the arms with the core
What are the 4 positions of Feet in Straps? - answer- •Leg Lowers
•Scissors
•Circles
•Frogs
What is the purpose of Feet in Straps? - answer- •Strengthen abs, hamstrings,
adductors, deep hip external rotators, glutes, & hip abductors
•Increase flexibility of the hamstrings, adductors, & hip flexors
•Develop balance in the hip musculature
What are the precautions for Feet in Straps? - answer- •Low back and SI problems
•Hip flexor injuries and hip arthritis
•Limited hamstring flexibility
•Pregnancy (elevate torso or avoid after 16 weeks)
What is the purpose of Knee Stretch? - answer- •Strengthens quads, hamstrings, and
glutes
•Strengthens abs
•Increases pelvic and scapular stability
What are the precautions of Knee Stretch? - answer- •Shoulder, arm, and wrist injuries
•Low back or knee injuries
, •Pregnancy ( caution with double knee Stretch after 16 weeks)
What are the springs for standing/side splits? - answer- Y to R
What is the purpose of standing/side splits? - answer- *Strengthen leg and hip muscles
•Improve balance and standing postural alignment
What are the precautions of standing/side splits? - answer- •Knee injuries
•Balance problems
•SI joint problems
Pregnancy (caution after 16 weeks)
What are the 10 Pilates Movement Principles? - answer- •Breathing
•Lower Core Activation
•Neutral Spine (Finding The Optimum Starting Position(
•Ab strengthening
•Lumbopelvic Stability
•Strengthening and mobilizing the spine
•Shoulder stability and mobility
•Correcting alignment
•Release Work
*Stretching
What is the primary muscle of respiration? - answer- The diaphragm
On the inhale what happens to the diaphragm? - answer- It contracts
What happens to the dome of the diaphragm during inhalation? - answer- It goes down
toward the bottom of the rib cage
How far can the diaphragm go down on the inhale? - answer- As far as 4 cm
On the inhale what happens to the volume of the lungs? - answer- It increases
What happens to abdominal pressure during an inhale? - answer- It increases
What happens to the pelvic floor during an inhale? - answer- It responds
What happens to the diaphragm on the exhale? - answer- It relaxes
What happens to the dome on the exhale? - answer- It moves up
What happens to abdominal pressure during the exhalation? - answer- •It decreases
What contracts during the exhale? - answer- The transverse abdominis and the pelvic
floor
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