MAT PILATES REAL EXAM QUESTIONS WITH VERIFIED CORRECT ANSWERS || GRADED A+ <UPDATED>
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Course
Mat Pilates
Institution
Mat Pilates
MAT PILATES REAL EXAM
QUESTIONS WITH VERIFIED
CORRECT ANSWERS || GRADED A+
<UPDATED>
List 2 differences between the abdominal curl with the ball behind
the back and abdominal curl with the ring in the hands - ANSWER
1. abdominal curl with ball behind back facilitates and eases
t...
MAT PILATES REAL EXAM
QUESTIONS WITH VERIFIED
CORRECT ANSWERS || GRADED A+
<UPDATED>
List 2 differences between the abdominal curl with the ball behind
the back and abdominal curl with the ring in the hands - ANSWER
✔ 1. abdominal curl with ball behind back facilitates and eases
trunk integration, helps with thoracic extension
2. ring in hands adds increased lever arm and causes more
abdominal work and upper body work
List 2 ways using the band for double leg kicks makes the
exercise easier - ANSWER ✔ 1. helps if you can't clasp your arms
behind your back
2. facilitates back extension
List 5 exercises on the roller that can be used to create dynamic
stretching sequences - ANSWER ✔ hamstring stretch
psoas
adductor
abductor
piriformis
List 3 exercises using the band to enhance upper body strength -
ANSWER ✔ rows
biceps curls
seated arm series
,lat pulls
IR/ER
"What will Pilates do for me?" - ANSWER ✔ - A refreshing mind-
body workout
- Gain long, lean muscles and flexibility (function, not looks)
- Develop a strong core
- Create an evenly conditioned body and prevent sports injuries
- Learn optimal movement patterns
Rolling/Roll-Like-A-Ball (Spinal Articulation) - ANSWER ✔ Sit in a
balance position, body in a ball shape, legs bent with hands on
shin and feet off mat
Movement: INHALE roll back, EXHALE roll forward, return to start
Spine Stretch (Spinal Articulation) - ANSWER ✔ Sit upright with
legs straight, feet DF shoulder width apart, arms reaching forward
parallel to mat and palms facing each other
Movement: INHALE to begin, EXHALE roll down and forward
through spine, INHALE pause, EXHALE restack spine to starting
position
Side Lifts (Lateral Flexion/Rotation) - ANSWER ✔ Lying on side
with one arm straight under head and other arm either straight
placed on side of body or placed directly in front of body with
elbow bent for support
Movement: EXHALE lift legs, INHALE lower legs without touching
mat
Back Extension (Back Extension) - ANSWER ✔ Lying prone,
forehead on mat, arms by sides with palms pressing against legs
Movement: INHALE lift upper trunk, EXHALE lower upper trunk
without touching mat (or exhale lift, inhale lower if trying to co-
contract abdominals)
Hundred (Abdominal Work) - ANSWER ✔ Lying supine with legs
in tabletop and arms overhead. Set up by exhaling to lift arms,
head, and chest, bringing arms to sides of body parallel to mat
and straighten legs to appropriate position (bent or extended to
height where pelvis is stable)
Movement: INHALE pause, EXHALE 5 pumps, INHALE 5 pumps,
continue for 10 breath cycles, return to start
Superior - ANSWER ✔ closer to the head
Inferior - ANSWER ✔ closer to the feet
Anterior - ANSWER ✔ closer to the front of the body
Posterior - ANSWER ✔ Further to the back of the body
Medial - ANSWER ✔ Closer to the midline of the nody
Lateral - ANSWER ✔ Moving away from the midline
Proximal - ANSWER ✔ closer to the trunk
Distal - ANSWER ✔ Moving away from the trunk
Superficial - ANSWER ✔ Closer to the surface (close to the skin)
Deep - ANSWER ✔ Deeper within the body (away from the skin)
, Sagittarius plane - ANSWER ✔ divides the body into right and
left sides
frontal plane - ANSWER ✔ Divides the body into front and back
portions.
transverse plane - ANSWER ✔ horizontal division of the body
into upper and lower portions
Flexsion - ANSWER ✔ bending a joint
Midline - ANSWER ✔ center of the body
Medial - ANSWER ✔ toward the midline
Lateral - ANSWER ✔ away from the midline
Extension - ANSWER ✔ Straightening of a joint
Aduction - ANSWER ✔ movement toward the midline
Abduction - ANSWER ✔ Movement away from the midline of the
body
Breathing (exercise) - ANSWER ✔ Supine on the Mat with pelvis
and spine neutral, knees and hips flexed. Legs abducted hip-
distance apart.
Hands placed on the front of the body on top of the ribs.
Breathe in through the nose, filling the posterior and lateral sides
of the rib cage. Exhale through pursed
lips to gently engage the abdominal wall.
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