Ten principles correct answers Awareness, Balance, Control, Efficiency, Precision, Breath, Concentration, Center, Flow, Harmony
Benefits of working in neutral position correct answers Encourages balanced muscular development of pelvic complex, and correct muscle recruitment.
Using neutral spine...
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Ten principles correct answers Awareness, Balance, Control, Efficiency, Precision, Breath,
Concentration, Center, Flow, Harmony
Benefits of working in neutral position correct answers Encourages balanced muscular
development of pelvic complex, and correct muscle recruitment.
Using neutral spine position teaches efficient posture and lateral alignment.
Neutral Pelvis correct answers The position of the pelvis when the anterior superior iliac
spine (ASIS) on each side of the pelvis and pubic symphysis (PS), are in the same horizontal
plane (coronal plane when erect) and the two ASIS are in the same transverse plane.
Finding Neutral Pelvis correct answers When lying supine, the triangle formed by ASIS and
PS landmarks should be in same horizontal plane.
Posterior Pelvic Tilt correct answers If PS is higher than ASIS (tuck)
Anterior Tilt correct answers If ASIS is higher than PS (arch)
Muscle Groups that act on Pelvic complex correct answers Spinal Flexors, Pelvic Floor,
Spinal extensors, Spinal lateral flexors and rotators, Hip Flexors, Hip Extensors, Hip
Adductors, Hip Abductors, Hip external rotators, Hip internal rotators
Benefits of Breathing correct answers Oxygenate blood and nourish body on cellular level
Improve circulation
Calm body and mind
Encourage concentration
Recruit appropriate muscles for the movements
Provide rhythm for movements
Breath Cycle correct answers Process of Inhalation and Exhalation
Inhalation correct answers Contraction of the diaphragm to enlarge chest cavity and draw air
INTO the lungs
Exhalation correct answers Relaxation of the diaphragm which causes decrease in volume of
chest cavity and increase of pressure inside the lungs. To equalize pressure to outside, air is
forced out of the lungs
Pilates Breathing correct answers Lateral breathing or intercostal breathing
Muscle Focus correct answers The muscle or group of muscles that is the primary focus of
the exercise.
Objectives correct answers Describes action of muscle
Cues correct answers Actual execution of exercise (precision)
Stabilizers correct answers Stabilize the movement
, Movers correct answers Muscles that produce the movement
Synergists correct answers Members of a group of muscles working together to produce a
movement
Initiators correct answers A link between stabilizers and movers when transitioning from
stable, static state to mobile state
When and where was Joseph Pilates Born correct answers Germany 1880
When was first Pilates studio opened and where correct answers 1926, New York
General protocols of safety correct answers Warm up
Prepare body
Monitor heart rate and body temperature
Cool Down
Fundamental Level Exercises Module 1 correct answers Pelvic Curl
Spine Twist Supine
Chest Lift
Chest Lift with Rotation
Single leg lifts / Leg changes
Hundred Prep
Roll up
Leg Circles
Rolling like a ball
Spine stretch
Side lifts
Back extension
Rest position
Anatomical position correct answers Body facing forward, feet are parallel to each other,
arms are at he sides with the palms facing forward
Planes of motion correct answers Sagittal, Frontal, Transverse
Sagittal Plane correct answers Divides body into unequal left and right portion
Mid-Sagittal Plane (Median) correct answers Divides the body into equal right and left and is
midline
Coronal Plane correct answers Divides body into anterior and posterior
Transverse Plane correct answers Divides body into upper and lower portions
Axis of Motion correct answers Rotation on an axis
Sagittal Axis / Antero-posterior (A-P) correct answers Extends from front to back and
abduction, adduction occurs around it
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