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Mat Pilates Study Guide - Balanced Body With 100% Verified Solutions
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Mat Pilates Study Guide - Balanced Body With 100% Verified Solutions
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Mat Pilates Study Guide - BalancedBody With 100% Verified Solutions
What are the three levels of observation an instructor can use to analyze a client's
movement patterns? CORRECT ANSWERS global, integrated planar and local
When observing vertical alignment from the side, what key bony landmarks do you want
to line up with the plumb line of gravity? CORRECT ANSWERS Tip of earlobe, top of
shoulder, center of rib cage, high point of illiac creast, mid-point of the lateral side of the
knee, slightly in front of the lateral malleolus of the ankle
What muscle imbalances are usually associated with thoracic kyphosis? CORRECT
ANSWERS Thoracic extensors and scapular stabilizers are weak or long, anterior chest
muscles are tight or short
When training clients what key factors are important to consider when planning our
exercise program? CORRECT ANSWERS Current fitness level, age, quality of motor
control and learning style
The 80/20 rule in training applies to what philosophy? CORRECT ANSWERS When
training, 80% of a session is dedicated to refining skills the client has already learned
and 20% to learn new skills.
What are the four elements of Trunk Integration? CORRECT ANSWERS Breathing,
inner unit, outer units, spinal mobility
On an inhale, the diaphragm contracts and the dome moves CORRECT ANSWERS
downward, drawing air in
Inhaling generally helps to facilitate what spinal movement CORRECT ANSWERS
extension
The inner unity or core includes what muscles CORRECT ANSWERS Pelvic floor,
transverse abdominis, multifidi and diaphragm
What foundational exercises bring awareness to breath in relationship to the
transversus abdominis CORRECT ANSWERS Fingertip abdominals
All four abdominals
In a normal, healthy body, the inner unit of the core fires CORRECT ANSWERS
Reflexively in reaction to postural changes and load being placed on the spine,
Consciously when needed for support, and helps to propel the body forward.
, Supine exercises which teach lumbopelvic stability CORRECT ANSWERS marching,
toe taps, dead bugs
Which exercise is a good way to teach lumbopelvic stability in prone CORRECT
ANSWERS swimming
A supine exercise which strengthens the hamstring and glutes while training stability in
the oblique slings is CORRECT ANSWERS bridge marching
The primary functions of the spine include CORRECT ANSWERS Force transference
Protection of the spinal cord and nerve roots
movement
What is the name of the first cervical vertebrae CORRECT ANSWERS atlas
The purpose of the tail wag and seated side stretch is to facilitate and enhance what
spinal movements CORRECT ANSWERS lateral flexion
Movements of the spine in the sagittal or "wheel" plane include CORRECT ANSWERS
flexion and extension
The nucleus pulposus of the spine is CORRECT ANSWERS The soft, jelly like center of
the intervertebral disc
When creating lower body training protocols, it is important to train all the following
CORRECT ANSWERS optimum leg alignment
balance joint range of motion and muscle strength
agility, balance and coordination
When observing alignment of the legs, ideal standing alignment is CORRECT
ANSWERS Side: hip, knee and ankle joints are lined up over each other
Anterior: Just inside the ASIS of the hip lines up with the center of the patella and
roughly with the second toe of the foot
Posterior: center of the gluteal fold, center of the back of the knee, achilles are vertical
and center through the heel.
Foot and ankle work, such as heel raises and jumping, work to CORRECT ANSWERS
stabilize the ankle, strengthen the ankle, and improve balance
Without good range of motion on boths sides of a joint, the muscles cannot work
correctly. For example, if the hip flexors are too tight, the hamsrings won't have enough
range to work well and strength gains will be difficult. This is an example of CORRECT
ANSWERS Reciprocal inhibition
All of the following are true statements about the sacroilliac joint CORRECT ANSWERS
Often an area of dysfunction
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