Basic Pilates Principles

Question 1

What are the 6 foundational Pilates principles?

Answer 1

Concentration, Control, Centering, Precision, Breath, Flow

Question 2

Why is “Concentration” important in Pilates?

Answer 2

It ensures mind-body awareness and helps perform each movement with intention

Question 3

What does “Control” mean in Pilates?

Answer 3

Using strength and awareness to avoid momentum and execute movements with stability

Question 4

What is meant by “Centering” in Pilates?

Answer 4

Engaging the body’s powerhouse (core muscles) as the starting point of movement

Question 5

What is the benefit of “Precision” in Pilates?

Answer 5

Encourages proper form and alignment, leading to more effective and safe movement

Question 6

How is “Breath” used in Pilates?

Answer 6

As a tool to facilitate movement, activate the core, and enhance relaxation or intensity

Question 7

What is “Flow” in Pilates practice?

Answer 7

The smooth, continuous transition between exercises with grace and efficiency

Question 8

How do the 6 principles work together?

Answer 8

They create a balanced, mindful, and effective Pilates practice that engages body and mind fully

Question 9

Which principle does Fletcher Pilates especially emphasize?

Answer 9

Breath — especially through Percussive Breathing

Question 10

How can instructors teach “control” effectively?

Answer 10

By using cues that slow the pace, emphasize core initiation, and correct misalignment

Question 11

What is the role of breath in supporting core activation?

Answer 11

Proper breathing (especially exhalation) helps engage the transverse abdominis and pelvic floor

Question 12

Which Pilates principle helps prevent injury most directly?

Answer 12

Control — it prevents sloppy, momentum-driven movement that can lead to misalignment or strain

Question 13

What principle is involved when coordinating arms and legs while maintaining core engagement?

Answer 13

Precision

Question 14

Give an example of using “flow” in a mat sequence.

Answer 14

Transitioning from The Hundred into Roll-Up, then into Single Leg Circles without pausing

Question 15

How does “concentration” differ from “control”?

Answer 15

Concentration is mental focus; control is the physical result of that focus during movement

Question 16

What is Percussive Breathing in Fletcher Pilates?

Answer 16

A dynamic, rhythmic breath pattern emphasizing a strong, audible exhale through pursed lips

Question 17

What is the primary purpose of Percussive Breathing?

Answer 17

To increase breath awareness, connect breath to movement, and activate deep core muscles

Question 18

How is the Fletcher inhale performed?

Answer 18

A deep, lateral ribcage expansion through the nose, promoting full lung capacity

Question 19

How is the Fletcher exhale performed?

Answer 19

A forceful, audible exhalation through slightly pursed lips, often in pulses

Question 20

What does the sound of the Fletcher exhale help with?

Answer 20

It reinforces rhythm, focus, and physical engagement—especially of the abdominals and pelvic floor

Question 21

Why does Fletcher Pilates use audible breath?

Answer 21

To enhance the performer’s awareness of breath and deepen the neuromuscular connection

Question 22

In Fletcher breathwork, what part of the body is emphasized for expansion?

Answer 22

The lateral ribs and back body (posterior thoracic expansion)

Question 23

What is “ribcage breathing” in Fletcher terms?

Answer 23

A breath that expands the ribcage sideways and back, minimizing belly puffing or spinal distortion

Question 24

What role does the diaphragm play in Fletcher Percussive Breathing?

Answer 24

It contracts and lowers on inhale, and lifts during active exhalation, helping control the breath cycle

Question 25

How does breath enhance spinal articulation in Fletcher Pilates?

Answer 25

Breath is used to initiate and support movement, particularly flexion and extension through the spine

Question 26

How is breath synchronized with movement in Fletcher Pilates?

Answer 26

Each movement has a defined breath pattern to increase flow and muscular engagement

Question 27

How many pulses are typically used in a Fletcher exhalation?

Answer 27

Often 2 to 4 short, forceful pulses on the exhale (e.g., “shh-shh-shh”)

Question 28

How does Fletcher breathwork improve postural awareness?

Answer 28

It teaches control and alignment through internal pressure regulation and ribcage engagement

Question 29

Why is Fletcher breath particularly helpful for beginners?

Answer 29

It increases sensory awareness, helping students feel and coordinate breath with movement

Question 30

What is the energetic effect of Fletcher Percussive Breathing?

Answer 30

It creates vitality, energizes movement, and promotes a rhythmic, almost musical quality

Question 31

How can an instructor cue Fletcher-style breath for a mat exercise?

Answer 31

“Inhale through the nose to expand the ribs, exhale through pursed lips with a steady ‘shh’ to engage your core.”

Question 32

What visual imagery supports effective Fletcher breathwork?

Answer 32

“Blow out candles with focus” or “Send your breath into the sides and back of your ribs like an umbrella opening.”

Question 33

In which Fletcher Pilates element is breathwork most central?

Answer 33

Towelwork — breath guides every movement and adds rhythm

Question 34

What happens if breath is held during Fletcher movement?

Answer 34

Core connection is lost, movement becomes rigid, and flow is disrupted

Question 35

How does Fletcher breath support spinal elongation?

Answer 35

Inhalation lifts and lengthens the spine; exhalation deepens abdominal engagement for support