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Pilates Exam Revision > Exercises > Flashcards

Exercises Flashcards

1
Q

What is the starting position of the Back Splits?

A

Footbar > top position,
springs > 1-1.5
headrest > up

Start:
Face back carriage > lunge position > spine as neutral as possible.

Back leg > extended, laterally rotated
foot > flat on the corner of the footbar.

Front leg > bent, ball of the foot > crease of the headrest

Pelvis, rib cage and shoulders > square to the floor.

Arms > extended, hands > shoulder rests.

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2
Q

What is the exercise description for Back splits?

A

Intermediate:

Inhale to prepare

Exhale > pelvis and upper body still, extend the front knee to straighten the leg, moving the carriage out

Inhale, flex the knee joint and return carriage to starting position

Advanced:

Body comes into an upright position with arm abducted to the side

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3
Q

What muscles are used during Back splits?

A

Pelvis and spine: Core muscles contract isometrically to stabilise

Upper: Medial deltoid and supraspinatus contract iso to hold shoulder joints in abducted position. Elbows contract iso to hold arms straight

Lower: Knee ext contract concentrically to extend knee joint, contract eccentrically to return.

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4
Q

What cues can you use for Back Splits?

A

Keep the pelvis low and square

The pelvis should stay the same height as the front leg moves

Keep spine lengthened

Keep hip, knee, and ankle joints aligned.

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5
Q

What muscles are used during kneeling shoulder extension?

A

Pelvis and spine:
Core muscles > iso > stabilise the pelvis and spine > vertically neutral position

Upper limb:
Posterior deltoid, lats, teres major and triceps > concentric > extend shoulder joint.
Contract eccentrically on the return

Lower limb:
Hip ext + quad > iso > hold in position

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6
Q

What is the focus and starting position for Control Back preparation?

A

Focus: Strengthen muscles surrounding the shoulder joint

Start:
Face footbar: carriage out
Pelvis + Spine: Vertical neutral
Legs: Extended, parallel, adducted
Feet: Arches > middle footbar
Hands: Shoulder rest with arms extended, fingers face forward
Shoulder girdle: stabilised
Ab and pelvic floor: engaged

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7
Q

What is the exercise description for control back prep?

A

Inhale to prepare
Exhale keep body still,
hyper extend shoulder joints
Press carriage back AFAP
Inhale, bring arms back to side of body

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8
Q

Muscles for Control back prep?

A

Pelvis and Spine: Core contracts ISO to stabilise
Upper limbs: Scapular and shoulder joint stabilisers contract iso hold shoulder girdle in correct position
Posterior deltoid, Lats, teres major, tricep > concentric > carriage out
Eccentric > carriage in

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9
Q

Cues for control back prep?

A

Stay wide in the chest
Keep shoulder girdle stabilised
Stay vertically neutral in pelvis

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10
Q

What is the starting position of Balance Control Front 1 + 2

A

Start in a plank position > face shoulder rests > carriage out

Pelvis/Spine: Neutral

Legs: Extended, parallel, abducted
Feet: Balls of feet of footbar
Arms/Hands: Extended onto shoulder rest
Ab/pelvic floor: Engaged

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11
Q

What muscles are used during Balance Control Front 1 + 2?

A

Pelvis and Spine: Abs/Hip Flexors, extensors > iso > hold pelvis and spine

Upper: Shoulder joint flexors contract concentrically to press the carriage out and then contract eccentrically on return

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12
Q

What is the focus of Bicycle exercise?

A
  • Progression from supine leg press
  • Requires coordination + concentration to stabilise pelvis
  • Strengthens quads, glutes, hamstrings
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13
Q

What is the starting position of bicyle?

A

Start lying on your back onthe carriage - pelvis/spine neutral
Heel of the supporting foot >footbar > inline with hip joint > ankle flexed

Gesture leg > extended over the foot bar

Arms> beside the body

Shoulder girdle stabilised
Abs and pelvic floor are engaged

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14
Q

Whats the description of Bicycle?

A

Inhale prepare
Exhales extend hip + knee joints >carriage moves
Simultaneously flexing gesture leg to TT
Inhale, flex to return, simultaneously extend

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15
Q

Muscles of bicycle?

A

Pelvis + spine: Core contracts iso > stabilise
Lower Limbs: Supporting: Quads contract concentrically to extend knee joint
Glute max + hams contract concentrically > extend hip
- Contract eccentrically > return
Gesture: Hip flexors, quads > contract iso to hold hip joint flexed, knee joint extended.

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16
Q

What is the focus of Supine Shoulder Ext?

A

Hold shoulder girdle in a stable position > shoulder extensors strengthen in supine position

17
Q

What is the starting position for Supine Shoulder ext?

A

Footbar: Top position
Springs: 2+

Starting position:
Lying supine on carriage> pelvis spine neutral
Hip + knee > flexed, adducted TT
Ankles: Plantar flexed
Arms: Extended, parallel, perpendicular to shoulder joints
Hands: Palms face forward, fingers extended
Shoulder girdle: stabilised
Abdominals + pelvic floor: engaged

18
Q

Description of Supine Shoulder ext?

A

Inhale to prepare
Exhale > extended shoulder joints, pull hands down > carriage moves
Inhale > return

19
Q

Muscles used for Supine Shoulder ext?

A

Pelvis Spine: Core muscles contract iso > stabilise
Upper Limbs: Posterior deltoid, Lats, teres major, triceps contract concentrically > extend shoulder joints
Contract eccentrically> return
Lower Limbs: Hip flexors contract isomatrically > hold hip joints, quads isometrically

20
Q

What is the focus of Supine Shoulder Adduction?

A

Strengthen pectoralis major + lats in supported position
Maintaining stability of shoulder girdle

21
Q

What is the starting position of Supine Shoulder Adduction?

A

Lying supine on carriage, pelvis/spine neutral
Hip and knee joints flexed, Legs adducted TT
Arms: Out wide to side, in line with shoulders
Palms: face towards body
Shoulder girdle: stabilised
Abs/Pelvic floor: engaged

22
Q

What is the exercise description of Supine Shoulder Adduction?

A

Inhale to prepare
Exhale adduct arms towards bosy: carriage moves
Inhale return

23
Q

Mucles used for Supine Shoulder Adduction?

A

Pelvis/Spine: Core contracts iso > stabilise pelvis and spine
Upper: Pec major, Lats, teres major,coracobrachialis > contracting concentrically > adduct
Eccentrically: return

24
Q

What is the focus of Supine Arm circles?

A

Strengthen pectoralis major + lats, posterior delts, triceps in supported position
Maintaining stability of shoulder girdle

25
Q

What is the starting position of Supine Arm circles?

A

Lying supine on carriage, pelvis/spine neutral
Hip and knee joints flexed, Legs adducted TT
Arms: Extended perpendicular to shoulder joints, hands in straps
Palms: face towards footbar
Shoulder girdle: stabilised
Abs/Pelvic floor: engaged

26
Q

What is the exercise description of Supine Shoulder Adduction?

A

Inhale to prepare
Exhale: Pull the arms down towards the carriage > carriage moves out
Inhale: Abduct arms to side (T) > back to starting position

27
Q

Muscles used in SS Adduction?

A

Pelvis/Spine: Contract isomentrically - stabilise neutral
Upper Limbs: Posterior delts, lats, teres major, tricep > contract concentrically > abduct arms out sides
Anterior delts, pec major, corabrachialis , bicep contract concentrically to horizontal adduct arms to starting position

28
Q

Muscles used in Supine Tricep Press

A

Pelvis/Spine: contract isometrically to stabilise pelvis spine to neutral
Upper: Tricep brachii, anconeus contract concentrically to extend elbow joints, contract eccentrically return carriage

29
Q

Focus Seated shoulder ext?

A

Strengthen Lat dorsi
Posterior deltoid
Triceps brachii

30
Q

Muscles used for Seated shouldr ext?

A

Upper: Posterior delts, lats, teres major, tricep brachii > concentrically > extend shoulder joints, eccentrically return

31
Q

What direction are you facing for Seated Shoulder Ext?

A

Back of carriage

32
Q

Focus Seated bicep curl 1?

A

Strengthen elbow joint flexors
Shoulder girdle stability

33
Q

What way do you face in Seated Bicep Curl 1?

A

Back of the carriage
Long box
Arms flexed shoulder height

34
Q

What way do you face kneeling bicep curl?

A

Front of carriage
- Footbar down!

35
Q

Seated Bicep Curl 2

A

Long box
Face front of carriage
hands in straps
Arms behind body to startb

36
Q
A

Pilates Exam Revision (4 decks)

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