Anatomy

Question 1

What is the “powerhouse” in anatomical terms?

Answer 1

Includes the transverse abdominis, rectus abdominis, internal/external obliques, diaphragm, pelvic floor, multifidus, and glutes

Question 2

What is the primary function of the transverse abdominis (TVA) in Pilates?

Answer 2

Deep core stabilization; it wraps around the torso like a corset and supports spinal alignment

Question 3

Why is the diaphragm critical in Fletcher Pilates?

Answer 3

It coordinates with the pelvic floor and TVA for core support and drives percussive breath

Question 4

What are the key muscles of posterior pelvic stability?

Answer 4

Gluteus maximus, hamstrings, deep rotators, and multifidus

Question 5

Which muscles are primarily activated during Fletcher Towelwork?

Answer 5

Deltoids, rhomboids, serratus anterior, upper/mid traps, and deep core stabilizers

Question 6

What are the intercostal muscles, and what is their role in breathwork?

Answer 6

Muscles between the ribs that expand and contract the ribcage during inhalation and exhalation

Question 7

What spinal muscles are targeted in spinal articulation?

Answer 7

Erector spinae, multifidus, and deep core muscles (TVA, pelvic floor) working together for control

Question 8

Which muscle group supports scapular stability?

Answer 8

Serratus anterior, rhomboids, lower trapezius, and rotator cuff muscles

Question 9

Why is the pelvic floor important in Fletcher Pilates?

Answer 9

It supports organs, contributes to intra-abdominal pressure, and links to breath and core activation

Question 10

What muscles are involved in spinal flexion?

Answer 10

Rectus abdominis, obliques, hip flexors, and deep spinal stabilizers

Question 11

What muscles are emphasized in standing alignment?

Answer 11

Gluteus medius, deep core, spinal extensors, quadriceps, and foot stabilizers

Question 12

Which muscle often compensates when the core isn’t properly engaged?

Answer 12

Hip flexors (especially the psoas major) — leading to strain and poor alignment

Question 13

What is the function of the serratus anterior in Pilates?

Answer 13

Protracts and stabilizes the scapula — essential for shoulder control and breath support

Question 14

How does the thoracolumbar fascia contribute to movement?

Answer 14

It connects upper and lower body, transmits force, and stabilizes the lumbar spine

Question 15

What role does the levator scapulae play in posture?

Answer 15

Elevates the scapula and often becomes tight with poor head/neck alignment

Question 16

What is the action of the obliques in core movement?

Answer 16

Lateral flexion, rotation, and stabilization of the trunk

Question 17

Why is multifidus important in spinal health?

Answer 17

It stabilizes individual vertebrae and works synergistically with the deep core muscles

Question 18

What is “posterior chain engagement” in Fletcher Pilates?

Answer 18

Activation of glutes, hamstrings, and spinal extensors to support upright posture and movement

Question 19

How does breath activate the core unit?

Answer 19

Exhalation (especially percussive) recruits the diaphragm, pelvic floor, and TVA to stabilize the trunk

Question 20

What joint is most critical in maintaining neutral pelvis?

Answer 20

The lumbosacral joint — where the lumbar spine meets the sacrum, influencing alignment and movement control

Question 21

What is the function of the iliopsoas in movement?

Answer 21

It’s a primary hip flexor that also stabilizes the spine and pelvis; often overactive when the core is underused

Question 22

Where is the quadratus lumborum (QL) located, and what does it do?

Answer 22

Deep in the lower back; assists in lateral flexion and stabilizes the lumbar spine

Question 23

What are the deep lateral rotators of the hip?

Answer 23

Piriformis, gemellus superior/inferior, obturator internus/externus, quadratus femoris — they externally rotate and stabilize the hip

Question 24

What is the role of the adductors in Pilates movement?

Answer 24

They stabilize the inner thighs and pelvis; assist in balance, control, and alignment

Question 25

What does the sternocleidomastoid (SCM) do and how can it affect movement?

Answer 25

Flexes and rotates the neck; often overused if head alignment is poor, leading to tension headaches

Question 26

Where is the scalenes group, and why is it important in breath mechanics?

Answer 26

Located in the neck; they elevate the first two ribs and assist in forced inhalation — often overactive in shallow breathers

Question 27

What does the popliteus muscle do?

Answer 27

Unlocks the knee from full extension and stabilizes the knee during movement

Question 28

What is the peroneal group’s function in Pilates?

Answer 28

Lateral lower leg muscles that stabilize the ankle and foot during standing and dynamic movement

Question 29

What is the role of the plantar fascia in posture and movement?

Answer 29

Supports the arch of the foot and helps absorb shock; tightness can affect alignment up the kinetic chain

Question 30

What are the intrinsic foot muscles, and why are they important?

Answer 30

Small muscles within the foot that support the arch and balance — crucial for grounding and standing work

Question 31

What’s the function of the teres major and minor?

Answer 31

Teres major assists in shoulder adduction and internal rotation; teres minor is part of the rotator cuff and stabilizes the humeral head

Question 32

How does the supraspinatus contribute to shoulder health?

Answer 32

It initiates shoulder abduction and stabilizes the humeral head in the socket

Question 33

What is the anterior serratus line, and why does it matter in Fletcher movement?

Answer 33

A fascial/muscular line through serratus anterior involved in scapular glide and breath integration

Question 34

What role do the intertransversarii muscles play?

Answer 34

Tiny spinal stabilizers that assist with fine postural adjustments and lateral flexion

Question 35

Where is the fascia lata, and how does it relate to movement?

Answer 35

Along the outer thigh; continuous with the IT band — helps transmit force between hip and knee

Question 36

What does the iliotibial (IT) band do?

Answer 36

Stabilizes the knee and hip during dynamic movement; tightness can affect leg alignment and gait

Question 37

What’s the role of the latissimus dorsi in Fletcher Pilates?

Answer 37

Connects upper body to pelvis; involved in arm movement, spinal support, and breath mechanics

Question 38

What are the retinacula of the wrist and ankle?

Answer 38

Band-like structures that hold tendons in place — important for joint stability during limb movement

Question 39

What does the levator ani group do?

Answer 39

Key muscles of the pelvic floor; supports organs and contributes to core engagement

Question 40

What is the sacroiliac joint, and why is it important?

Answer 40

The joint where the sacrum meets the ilium; critical in transferring force between spine and legs, often a source of instability or pain