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MAT PILATES STUDY GUIDE - BALANCED BODY
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MAT PILATES STUDY GUIDE - BALANCED BODY
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MAT PILATES STUDY GUIDE - BALANCED BODYWhat are the three levels of observation an instructor can use to analyze a client's
movement patterns? - 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? - 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? - 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? - Answers -Current fitness level, age, quality of motor control and
learning style
The 80/20 rule in training applies to what philosophy? - 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? - Answers -Breathing, inner unit, outer
units, spinal mobility
On an inhale, the diaphragm contracts and the dome moves - Answers -downward,
drawing air in
Inhaling generally helps to facilitate what spinal movement - Answers -extension
The primary functions of the spine include - Answers -Force transference
Protection of the spinal cord and nerve roots
movement
What is the name of the first cervical vertebrae - Answers -atlas
The purpose of the tail wag and seated side stretch is to facilitate and enhance what
spinal movements - Answers -lateral flexion
Movements of the spine in the sagittal or "wheel" plane include - Answers -flexion and
extension
The nucleus pulposus of the spine is - Answers -The soft, jelly like center of the
intervertebral disc
, When creating lower body training protocols, it is important to train all the following -
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 - 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 - 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 - Answers -
Reciprocal inhibition
All of the following are true statements about the sacroilliac joint - Answers -Often an
area of dysfunction
allows for minimal movement
attached to the pelvis via strong ligaments
Marching with contralateral arm swing trains - Answers -counter rotation of the torso
and pelvis with leg and arm movements
What powerful lower body exercises build balanced strength in the legs andhips -
Answers -Squats and lunges
When creating an upper body training protocol all of the following are important to
consider (3) - Answers -Glenohumeral stability and endurance
Scapular mobility and coordination
scapular stability and dynamic control
Functional movement patterns of the upper body include (3) - Answers -Pushing
pulling
lifting
(NOT striding)
Sternum drops primarily move the scapula in - Answers -Protraction and retraction
Upward rotation of the scapulae occur when the arms - Answers -move overhead
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