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Mat Pilates Midterm Exam with Complete Solutions
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Mat Pilates Midterm Exam with Complete Solutions
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Mat Pilates Midterm Exam with Complete Solutions5 regions of the spinal vertebrae - ANSWER-cervical (top seven), thoracic (12 middle),
lumbar (5 lower), sacrum (lowest 5), coccyx
6 Key Foundation Principles of Pilates - ANSWER-breath
concentration
center
control
precision
flow
define cocontraction, give an example in an exercise - ANSWER-contraction of spinal
muscles at the same time
back extension prone - contraction of spinal extensors and cocontraction of abdominals
limiting spine hyperextension
define concentric, eccentric, and isometric muscle contraction - ANSWER-concentric:
shortening of muscles (with joint movement)
eccentric: lengthening of muscles (with movement opposite of primary muscles)
isometric: no visible change in muscle length or observable joint movement
define scapular retraction and protraction - ANSWER-retraction - bringing shoulder
blades together
protraction - releasing/widening shoulder blades apart
define supine and prone and two exercises relating to each - ANSWER-supine - lying
on back (pelvic curl, chest lift)
prone - lying on stomach (back extension prone, swimming)
describe an exercise that emphasizes fine articulation of the spine - ANSWER-pelvic
curl - inhale supine, exhale imprint spine/engage abs, inhale engage glutes, hamstrings,
articulate spine of ground to shoulders
describe neutral spine/pelvis position and an exercise that uses neutral spine -
ANSWER-ASIS (anterior superior iliac spine) aligned vertically with pubic symphysis
example: pelvic curl/bridge
describe set up, breath pattern, and execution of primary muscle emphasis of
"Hundred" - ANSWER-inhale supine, legs raised 60 - 90 degrees straight or bent 90
degrees
exhale draw in ab wall, lift chest, arms off mat 6-8 in above thighs with palms down
inhale pump arms alternating breathing every 5 breaths
muscle emphasis: spinal flexors, rectus abs, external and internal obliques, and hip
flexors
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