Hundred

Question 1

How many spring in hundreds?

Answer 1

2-3 spring

Question 2

How many repetitions are in hundreds?

Answer 2

10 sets of 5 inhale & 5 exhale (100 reps)

Question 3

Hundreds Modification

Answer 3

1. Head on carriage
2. Tabletop Position
3. No strap
4. Feet on Footbar, No Strap
5. Use a spacer (insert pad at knees or ankle to maintain active of hip adductors
6. Breath in Staccato Rhythm - helps promote full breath pattern and avoid holding breath
7. Flex Hips and Knees - 5 counts tabletop inhale / 5 counts exhale on extend legs

Question 4

ESSESENCE :

Answer 4

Transverse Abdominis - is to co press abdomen and stabilize limbo-pelvic region.

Deep Pelvic Floor - to aid in firing transverse.

Rectus Abdominis & Obliques - concentric & Isometrically to maintain Thorasic Flexion and stabilize pelvis.

Lats & Pec Major - to stabilize arms challenged by resistance from behind.

Hip Flexors, Adductors & Quadraceps - Isometrically to maintain position of legs;

Scapular stabilizers

Question 5

Stability

Answer 5

Lumbo-pelvic region against weight of legs; upper body in flexion; scapulae during arm movement

Question 6

Endurance

Answer 6

Abdominals to maintain thorasic flexion and stabilize pelvis throughout.

Question 7

CUES:

Answer 7

• maintain imprint throughout exercise
• stabilize thorasic flexion, rib cage and scapulae thoughout to avoid neck tension.
• stay wide across the back of shoulder girdle.
• initiate movement of arms at shoulder joints rather than elbow.
• don’t break the wrist-line.