Exam (elaborations)
2024 STOTT PILATES IMP EXERCISES AB PREP - ROLL UP EXAM WITH CORRECT ANSWERS
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2024 STOTT PILATES IMP EXERCISES AB PREP - ROLL UP EXAM WITH CORRECT ANSWERS
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2024 STOTT PILATES IMPEXERCISES AB PREP - ROLL UP
EXAM WITH CORRECT ANSWERS
Ab Prep Breath Pattern - CORRECT-ANSWERSThis exercise is a four breath
pattern.
Ab Prep Starting Position - CORRECT-ANSWERSLying supine, pelvis &
spine neutral, knees flexed, feet on Mat. Legs abducted, hip-distance
apart. Arms long by your sides, palms facing down. Scapula stabilised.
Ab Prep Movements - CORRECT-ANSWERSInhale & head nod.
Exhale, flex forward, reaching arm off the mat in line with your shoulders.
Inhale to stay.
Exhale, return.
Ab Prep Repetitions - CORRECT-ANSWERSComplete 5 to 10 reps.
Objective of Roll Up Exercise - CORRECT-ANSWERSGoal is to peel yourself
off the mat one vertebrae at a time without any momentum.
Roll Up Breath Pattern - CORRECT-ANSWERSThis exercise is a four breath
pattern.
Roll Up Starting Position - CORRECT-ANSWERSSupine, pelvis & spine
neutral. Legs extended along mat, adducted & parallel with ankles
dorsiflexed. Holding pole, arms reaching overhead, scapula stabilised.
Roll Up Start Movement Part 1 - CORRECT-ANSWERSInhale, tilt the chin.
Arms to ceiling. Exhale roll up & you can see for people with a tight lower
back there's a little bit of a jerking motion.
Roll Up Start Movement Part 2 - CORRECT-ANSWERSSo we inhale to roll
A.S.I.S. Away from the femurs and exhale to rolls spine one vertebra at a
time, through imprint. Returning to mat & back to neutral with arms back
overhead.
Roll Up Movement Part 3 - CORRECT-ANSWERSSo this time I'm just going
to modify and get you to bend your knees. So we're going to just do a half
roll up which is good if, the hip flexes are tight, or the abdominals, and/or,
the lower back is weak.
Roll Up Repetitions - CORRECT-ANSWERSComplete 5 to 8 reps.
, Roll Up Essence - CORRECT-ANSWERSTransversus Abdominis to compress
abdomen & stabilise lumbo-pelvic region. Deep pelvic floor muscles to aid
firing transversus. Rectus abdominus, obliques & hip flexors concentrically
on roll up, & eccentrically on roll down. Hip extensors concentrically on roll
down. scapular stabilisers.
Ab Prep Essence - CORRECT-ANSWERSTransversus Abdominis to
compress abdomen & stabilise lumbo-pelvic region. Deep pelvic floor
muscles to aid firing transversus. Rectus abdominus & obliques
concentrically to create thoracic flexion. & eccentrically to control roll
down. Scapula stabilisers.
Breast Stroke Prep Breath Pattern - CORRECT-ANSWERSThis exercise is a
four breath pattern.
Breast Stroke Prep Starting Position - CORRECT-ANSWERSProne. Neutral
pelvis. Arms bent, hands by shoulders, palms down, scapula stabilised.
Legs extended along the mat, ankles planter flexed.
Breast Stroke Prep Movements - CORRECT-ANSWERSInhale to prepare.
Exhale, extend thoracic spine, applying light pressure to forearms,
keeping bottom rib in contact with the mat.
Inhale to stay, reach sternum away from toes.
Exhale, return.
Breast Stroke Repetitions - CORRECT-ANSWERSComplete 3 to 5 reps.
Breast Stroke Prep Essence - CORRECT-ANSWERSTransversus Abdominis
to compress abdomen & stabilise lumbo-pelvic region. Deep pelvic floor
muscles to aid firing transversus. Erector Spinae concentrically to extend
upper back. Obliques and hip extensors maintain pelvis neutral. scapular
stabilisers.
Shell Stretch breath Pattern - CORRECT-ANSWERSThis exercise is a two
breath pattern.
Shell Stretch Starting Position - CORRECT-ANSWERSSeated on heels, legs
slightly abducted, back straight, hands by sides.
Shell Stretch Movements Part 1 - CORRECT-ANSWERSInhale to prepare
Exhale, engage abdominals. Flex forward one vertebrae at a time,
initiating from the top of your head, articulating down through each and
every vertebrae until your spine is flexed over your lap.
Shell Stretch Movements Part 2 - CORRECT-ANSWERSInhale, keep abs
engaged & expand back of rib cage. Keeping head & shoulders relaxed.
Exhale, allow spinal extensors to release with breath.
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