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Mat Pilates Study Guide - Balanced Body
1. What are the three levels of observation an instructor can use to analyze a client's movement patterns?: global,
integrated planar and local
2. When observing vertical alignment from the side, what key bony landmarks do you want to line up with the plumb
line of gravity?: 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
3. What muscle imbalances are usually associated with thoracic kyphosis?: Tho- racic extensors and scapular stabilizers are weak or
long, anterior chest muscles are tight or short
4. When training clients what key factors are important to consider when plan- ning our exercise program?: Current
fitness level, age, quality of motor control and learning style
5. The 80/20 rule in training applies to what philosophy?: When training, 80% of a session is dedicated to refining skills the client has
already learned and 20% to learn new skills.
6. What are the four elements of Trunk Integration?: Breathing, inner unit, outer units, spinal mobility
7. On an inhale, the diaphragm contracts and the dome moves: downward, drawing air in
8. Inhaling generally helps to facilitate what spinal movement: extension
9. The inner unity or core includes what muscles: Pelvic floor, transverse abdominis, multifidi and diaphragm
10. What foundational exercises bring awareness to breath in relationship to the transversus abdominis:
Fingertip abdominals All four abdominals
11. In a normal, healthy body, the inner unit of the core fires: 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.
12. Supine exercises which teach lumbopelvic stability: marching, toe taps, dead bugs
13. Which exercise is a good way to teach lumbopelvic stability in prone: swimming
14. A supine exercise which strengthens the hamstring and glutes while training stability in the oblique
slings is: bridge marching
15. The primary functions of the spine include: Force transference Protection of the spinal
cord and nerve roots movement
16. What is the name of the first cervical vertebrae: atlas
17. The purpose of the tail wag and seated side stretch is to facilitate and enhance what spinal
movements: lateral flexion
18. Movements of the spine in the sagittal or "wheel" plane include: flexion and extension
19. The nucleus pulposus of the spine is: The soft, jelly like center of the intervertebral disc
20. When creating lower body training protocols, it is important to train all the following: optimum leg
alignment balance joint range of motion and muscle strength agility, balance and coordination
21. When observing alignment of the legs, ideal standing alignment is: 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.
22. Foot and ankle work, such as heel raises and jumping, work to: stabilize the ankle, strengthen the ankle, and improve
32. Myofascial release techniques are designed to do all the following: Relax muscles improve blood and lymphatic
circulation decrease "stickiness" between the tissues
33. Active isolated stretching technique is: Contracting the opposing muscle to release the target muscle
34. all the following are an important part of recovery (3): Breath Rest
Relaxation
35. List the 9 pilates principles: Breathing
Concentration Control Precision Rhythm and flow whole body movement balanced muscle development centering relaxation
36. List 5 movement principles: 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
37. Name the 4 muscles of the core and inner unity: Multifidi transverse abdominis
diaphragm pelvic floor
38. What country was Joseph Pilates born in?: Germany
39. In what year did Joseph Pilaes move to the US: 1926
40. What American city did Joseph Pilaes live and teach in: New York City
41. Low bone mass or Osteopenia is indicated by T-score of: -1 to -2.5 indicating bone loss of 10-
25% from normal Fractures are more common
42. Osteoporosis is indicated by a T-score of: > -2.5 indicating bone
loss of more than 25% to 30%
43. Osteoporosis effects % women and men over 50: 1/2 women will have osteoporosis related fractures over 50, 1/5 men will have it too.
80% women
44. wolff's law: bones become stronger in response to increased stress. Keep the exercises
MODERATE
45. Mat exercises INDICATED for osteoporosis: -Spinal extension exercises:
Swan swimming single leg kick double leg kick prone work in any position -standing/kneeling/all fours/plank positions are all great too leg pull up or down push ups side leg series
46. Contraindications and exercises to avoid with osteoporosis: Loaded spinal flexion
-no hundreds or curls of any kind -no vacation series Loaded spinal rotation
marching toe taps roll up vacation series banana
55. List an exercise progression that ends with Roll ups and focuses on spinal mobility: segmental bridging
cat cows tail wags spine stretch forward swan roll ups
56. List an exercise progression that ends with push ups and focuses on upper body: pinwheel
plank open leg rocker single leg kicks push ups
57. List an exercise progression that ends with side kicks and focuses on lower body: marching
squats side leg circles single leg kicks double leg kicks side kicks
58. List >3 ways in which breathing facilitates movement: Rhythm activates core
facilitates spinal movement integration of full body movement facilitates concentration
59. Name 2 pre-pilates exercises that focus on engaging the core: Pregnant cat fingertip abdominals
60. Name 3 pre-pilates exercises that focus on increasing scapular stability: Ster- num drops
planking wall push-ups
61. Name 3 pre-pilates exercises that focus on scapular mobility: pinwheel telescope
angel
62. Name 3 pre-pilates exercises that focus on teaching Pelvic Stability - chal- lenging the core and pelvic
to stay in place with other limb movements: Marching toe taps opposing leg/arm reaches bridge marching
63. Name 3 different stretching techniques: contract release active isolated
static
64. What was the name of Joseph Pilates wife: Clara
65. What did Joseph Pilates call his method: controlology
66. Movement principles of Teaser: Outer unity and lower body Leading up to
Teaser: standing marches side lying leg lifts single leg straight leg stretch double leg stretch Teaser
67. Movement principles of seated twist: Spinal mobility or upper body Leading up to seated
twist: sternum drops side
10 / 11
73. List 2 was to modify teaser for clients with tight hamstrings: slight bend of knees decrease hip angle (which makes it
harder for abs)
74. Name 3 level 2 mat exercises that require caution for clients with neck and shoulder injuries: Rollover
corcscrew swan rocking also.. jack knife neck pull teaser boomerang scissors bicycle
75. Name 3 level 2 mat exercises that require caution for clients with wrist injuries: seated twist
side end mermaid leg pull up and down
76. The course uses the roller, ring, ball and band to enhance the traditional mat repertoire... true or false:
true
77. list all of the balanced body movement principles (5): trunk integration lower body strength and
power upper body strength and balance whole body movement dynamic flexibility
78. where could a ball be used for bicycle to enhance the exercise: ball under the pelvis
11 / 11
79. where could a ball be used for single leg stretch to enhance the exercise: ball behind the back
80. where could a ball be used for criss cross to enhance the exercise: Ball behind the back
81. where could a ball be used for hundreds to enhance the exercise: ball between the ankles or knees
82. where could a ring be placed for rolling like a ball to enhance the exercise: ring between the ankles or knees
83. where could a ring be placed for open leg rocker to enhance the exercise: ring between the ankles or knees
84. where could a ring be placed for boomerang to enhance the exercise: ring between the ankles or knees
85. List 2 differences between the abdominal curl with the ball behind the back and abdominal curl with the ring
in the hands: 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
86. List 2 ways using the band for double leg kicks makes the exercise easier: 1. helps if you can't clasp your arms
behind your back
- facilitates back extension
87. List 5 exercises on the roller that can be used to create dynamic stretching sequences: hamstring stretch
psoas adductor abductor piriformis
88. List 3 exercises using the band to enhance upper body strength: rows biceps curls
seated arm series lat pulls IR/ER
