Other questions

Question 1

12 steps of isometric hold

Answer 1

1. Lay supine with knees bent and feet flat on the floor, Sit bone distance apart. Feet are approximately 12 inches from the body
2. Breathe through the nose and out through the mouth.
3. Head reaches long out of the neck
4. Shoulders should be down and back. Push shoulder blades into the mat, drawing shoulder blades down back and away from ears.
5. Chest should be open and fingers reaching long by their sides
6. Ribs laced together as if having a large rubber band wrapped tightly around the ribs
7. Breath is drawn into the back and sides of the ribcage to allow the ribs to engage (posterior-lateral breathing). The upper thoracic should press down into the mat
8. Activate and contract transverse ad muscles. Exhale deeply through the mouth. Once the transverse abs are engaged, cue the client to keep contracted throughout the hold.
9. Pelvis in a neutral position. Three points of the pelvis, ASIS and pubis) are level. Small space under the lumbar spine
10. all abs remain engaged. cue pulling the navel to the spine
11. Engage the pelvic floor by kegeling
12. Press feet into the floor. All toes pressing evenly into the mat. Knees bent and pointing straight up towards the ceiling. Isometrically pull heels towards the body. Activate hamstrings and create glute/hamstring connection.

Question 2

Ball & Socket Joint

Answer 2

Hip
Shoulder
Enables multidirectional movements like backward, forward, and sideways.

Question 3

3 Hinge joints

Answer 3

Knees
Elbows
Ankle
Enable bending and straightening movements only

Question 4

Ellipsoidal joints

Answer 4

Wrist
Enable multidirectional movements, but not rotational

Question 5

Top section of the spine & #

Answer 5

Cervical - 7

Question 6

Middle section of spine & #

Answer 6

Thoracic - 12

Question 7

Bottom section of spine & #

Answer 7

Lumbar - 5

Question 8

Very bottom section of spine

Answer 8

Sacral (sacrum) 3-5 varies depending on person

Question 9

Benefits for working spine

Answer 9

Improved posture. A strong core can stabilize your spine to help keep your lower back healthy and pain-free. The muscles and ligaments surrounding your spine can weaken with age or from an injury, making movements like twisting, stretching, lifting, and bending difficult.

Question 10

Function of the spine

Answer 10

The spine is our body’s central support structure. It keeps us upright and connects the different parts of our skeleton to each other: our head, chest, pelvis, shoulders, arms and legs.

Question 11

What is the AC joint

Answer 11

where the clavicle and acromion meet

Question 12

What is the sternoclavicular joint is

Answer 12

Where the sternum & clavicle meet

Question 13

5 Core muscles (Deepest to the surface)

Answer 13

Transversus Abs
Internal & external oblique
Rectus abdominis
Pelvic floor
Multifidus

Question 14

What is Pronation

Answer 14

Rolling inwards

Question 15

What is supination

Answer 15

Rolling outwards
keep the pressure equal on all toes

Question 16

What are the 3 hip flexors
PIR

Answer 16

psoas
iliacus
rectus fermoris

Question 17

What are the 2 hip extensors

Answer 17

gluteus maximus
hamstrings

Question 18

What are the 5 hip rotators
PQGGT

Answer 18

piriformis
quadratus femoris
Gluteus medius
Gluteus minimus
Tensor fasciae latae (TFL)

Question 19

Sacroiliac joint dysfunction

Answer 19

Sacroiliitis (say-kroe-il-e-I-tis) is a painful condition that affects one or both sacroiliac joints. These joints sit where the lower spine and pelvis meet. Sacroiliitis can cause pain and stiffness in the buttocks or lower back, and the pain might go down one or both legs.

Question 20

6 princples of Pilates
BCCCPF

Answer 20

BCCCPF
Breathe
Concentration
Center
Control
Precision
Flow

Question 21

Arthritis of hip

Answer 21

Hip arthritis is cartilage damage in the hip joint. Symptoms of hip arthritis may include pain in or near the hip joint, stiffness, audible clicking sounds when moving the hip, and weakness.

Question 22

What is the role of the Lumbo Pelvic Hip Complex?

Answer 22

The lumbo-pelvic-hip core complex consists of musculoskeletal structures that stabilize the spine and pelvis, however fatigue may affect muscle recruitment, active muscle stiffness and trunk kinematics, compromising trunk stability.

Question 23

What are the cage muscles

Answer 23

diaphragm
Transverse abs
multifidus
pelvic floor

Question 24

What are the shoulder stabilizer muscles (4)

Answer 24

Latissimus Dorsi
Trapezius
Rhomboids
Deltoid

Question 25

Close chain action

Answer 25

both feet are on the ground

Question 26

open chain action

Answer 26

both feet are off the ground

Question 27

what are the three Ts of neutral spine?

Answer 27

Thoracic
Tailbone
Tunnel

Question 28

ASIS

Answer 28

Anterior superior illiac spine

Question 29

PSIS

Answer 29

Posterior superior iliac spine

Question 30

Adduction

Answer 30

Towards the body

Question 31

Abduction

Answer 31

Away from the body

Question 32

Lateral

Answer 32

from side to side

Question 33

IT band

Answer 33

runs along the outside of the thigh
from just above the hip to just below the knee
Provides pelvic stabilization and posture control

Question 34

Meniscus

Answer 34

• The shock absorber wihin the knee.
• Sits between the tibia (lower leg bone) and the femur (thigh bone)
• Protects the lower part of the leg from the shock created by our body weight-it acts as a shock absorber within the knee.

Question 35

ACL

Answer 35

The ligament located in the center of the knee controls rotation and forward movement of the tibia (shin bone)