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BALANCED BODY PILATES PRACTICE
SOLUTION COMPLETE QANDA STUDY
REVIEW PACK
โโ When observing vertical alignment from the side, what key bony landmarks do you want to line up with the plumb line of gravity? Answer: 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 โโ What muscle imbalances are usually associated with thoracic kyphosis? Answer: Thoracic extensors and scapular stabilizers are weak or long, anterior chest muscles are tight or short โโ When training clients what key factors are important to consider when planning our exercise program? Answer: Current fitness level, age, quality of motor control and learning style โโ The 80/20 rule in training applies to what philosophy? Answer: When training, 80% of a session is dedicated to refining skills the client has already learned and 20% to learn new skills.
โโ What are the four elements of Trunk Integration? Answer: Breathing, inner unit, outer units, spinal mobility โโ On an inhale, the diaphragm contracts and the dome moves Answer: downward, drawing air in โโ Inhaling generally helps to facilitate what spinal movement Answer: extension โโ The inner unity or core includes what muscles Answer: Pelvic floor, transverse abdominis, multifidi and diaphragm โโ What foundational exercises bring awareness to breath in relationship to the transversus abdominis Answer: Fingertip abdominals All four abdominals โโ In a normal, healthy body, the inner unit of the core fires Answer: Reflexively in reaction to postural changes and load being placed on the spine, Consciously when needed for support, and helps to propel the body forward. โโ Supine exercises which teach lumbopelvic stability
โโ The nucleus pulposus of the spine is Answer: The soft, jelly like center of the intervertebral disc โโ When creating lower body training protocols, it is important to train all the following Answer: optimum leg alignment balance joint range of motion and muscle strength agility, balance and coordination โโ When observing alignment of the legs, ideal standing alignment is Answer: 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. โโ Foot and ankle work, such as heel raises and jumping, work to Answer: stabilize the ankle, strengthen the ankle, and improve balance โโ 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
Answer: Reciprocal inhibition โโ All of the following are true statements about the sacroilliac joint Answer: Often an area of dysfunction allows for minimal movement attached to the pelvis via strong ligaments โโ Marching with contralateral arm swing trains Answer: counter rotation of the torso and pelvis with leg and arm movements โโ What powerful lower body exercises build balanced strength in the legs andhips Answer: Squats and lunges โโ When creating an upper body training protocol all of the following are important to consider (3) Answer: Glenohumeral stability and endurance Scapular mobility and coordination scapular stability and dynamic control โโ Functional movement patterns of the upper body include (3) Answer: Pushing
โโ all the following are an important part of recovery (3) Answer: Breath Rest Relaxation โโ List the 9 pilates principles Answer: Breathing Concentration Control Precision Rhythm and flow whole body movement balanced muscle development centering relaxation โโ List 5 movement principles Answer: Trunk integration (breathing, inner/outer unit, spinal mobility) Lower body strength and power upper body strength and balance whole body movement dynamic flexibility and recovery
โโ Name the 4 muscles of the core and inner unity Answer: Multifidi transverse abdominis diaphragm pelvic floor โโ What country was Joseph Pilates born in? Answer: Germany โโ In what year did Joseph Pilaes move to the US Answer: 1926 โโ What American city did Joseph Pilaes live and teach in Answer: New York City โโ Low bone mass or Osteopenia is indicated by T-score of Answer: - 1 to - 2. indicating bone loss of 10-25% from normal Fractures are more common โโ Osteoporosis is indicated by a T-score of
โโ Contraindications and exercises to avoid with osteoporosis Answer: Loaded spinal flexion
- no hundreds or curls of any kind
- no vacation series Loaded spinal rotation
- no oblique abdominal exercises
- no rolling like a ball, rockers or seals
- no spine stretch side/forward/saw/jack knife, corkscrew, hip circles, roll over โโ Name 3 exercises contraindicated for osteoporosis Answer: 100s, rolling like a ball, double straight leg stretch โโ Name 3 mat exercises that are safe throughout pregnancy Answer: Spine Stretch forward Side leg lifts 100 Prep (feet down) โโ What bony landmarks on the front of the body define neutral pelvis? Answer: ASIS and pubic symphysis
โโ List 3 ways to modify spine stretch for clients with tight hamstrings Answer: prop up on a mat, sit against the wall, bend knees โโ Name 4 Mat exercises that require caution for clients with low back problems Answer: Rolling like a ball swan open leg rocker hundreds โโ List an exercise progression that ends with Saw and focuses on breathing Answer: Fingertip abdominals pregnant cat hundreds single leg stretch saw โโ List an exercise progression that ends with open leg rocker and focuses on inner unit Answer: pelvic clocks flat back bridging double straight leg stretch
plank open leg rocker single leg kicks push ups โโ List an exercise progression that ends with side kicks and focuses on lower body Answer: marching squats side leg circles single leg kicks double leg kicks side kicks โโ List >3 ways in which breathing facilitates movement Answer: Rhythm activates core facilitates spinal movement integration of full body movement facilitates concentration โโ Name 2 pre-pilates exercises that focus on engaging the core
Answer: Pregnant cat fingertip abdominals โโ Name 3 pre-pilates exercises that focus on increasing scapular stability Answer: Sternum drops planking wall push-ups โโ Name 3 pre-pilates exercises that focus on scapular mobility Answer: pinwheel telescope angel โโ Name 3 pre-pilates exercises that focus on teaching Pelvic Stability - challenging the core and pelvic to stay in place with other limb movements Answer: Marching toe taps opposing leg/arm reaches bridge marching โโ Name 3 different stretching techniques
sternum drops side planks seated twist โโ Movement principles of boomerang Answer: Lower body or outer unit Leading to boomerang: Toe taps marches neck pull up vacation series scissors boomerang โโ Movement principles of leg pull up Answer: upper body or lower body leading to leg pull up: theraband pull aparts standing chair w /reach side leg circles side bend mermaid hip circles
leg pull up โโ Mat exercises that require caution for clients with low back problems Answer: Spine twist roll over neck pull side bend boomerang โโ Name 3 level 2 Mat exercises that increase scapular stability Answer: leg pull down leg pull up kneeling leg kicks side bend mermaid โโ Does the diaphragm contract or relax upon inhalation? Answer: contract โโ List 2 was to modify teaser for clients with tight hamstrings Answer: slight bend of knees decrease hip angle (which makes it harder for abs)
โโ list all of the balanced body movement principles (5) Answer: trunk integration lower body strength and power upper body strength and balance whole body movement dynamic flexibility โโ where could a ball be used for bicycle to enhance the exercise Answer: ball under the pelvis โโ where could a ball be used for single leg stretch to enhance the exercise Answer: ball behind the back โโ where could a ball be used for criss cross to enhance the exercise Answer: Ball behind the back โโ where could a ball be used for hundreds to enhance the exercise Answer: ball between the ankles or knees โโ where could a ring be placed for rolling like a ball to enhance the exercise
Answer: ring between the ankles or knees โโ where could a ring be placed for open leg rocker to enhance the exercise Answer: ring between the ankles or knees โโ where could a ring be placed for boomerang to enhance the exercise Answer: ring between the ankles or knees โโ 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
- ring in hands adds increased lever arm and causes more abdominal work and upper body work โโ 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
- facilitates back extension โโ List 5 exercises on the roller that can be used to create dynamic stretching sequences Answer: hamstring stretch
