Foundational Components

Question 1

2 types of balance

Answer 1

1. Muscular - having the opposing muscles around a particular joint in a balanced way.
2. Proprioception - an awareness of where your body is in your space.

Question 2

The core:

Answer 2

All the bones, joints and muscles from the shoulders to the pelvis. Anterior and posterior.
They work to move or stabilize.

Question 3

The 6 different types modes for modifying and varying pilates moves.

Answer 3

1. Lever length
2. Range of motion
3. Use of props
4. Assist or resist - hands on
5. Simplify / complicate the movement
6. Speed of movement

Question 4

What is the main function of the breath?

Answer 4

Helps support movement.

And, gets oxygen to the body.

Question 5

2 types of breathing

Answer 5

1. Diaphragmatic or belly breathing

2. Posteriolateral or back breathing

Question 6

Describe neutral spine

Answer 6

Keeping the ASIS and the pubic bone on the same plane.

Question 7

A primary benefit of using posterior-lateral breathing is:

Answer 7

Maintaining transverse abdominus engagement while breathing

Question 8

2 things that balance means in Pilates:

Answer 8

1. Muscular: having the opposing muscles around a joint in a balanced way
2. Proprioception: an awareness of where you are in your space

Question 9

Why is balance an important concept in the Pilates method?

Answer 9

Safety of the joints

Question 10

Purpose of the preparatory movements:

Answer 10

1. Warm up, get the body ready
2. Introduce exercises to come
3. To reinforce the foundational components

Question 11

The purpose of stretching is to:

Answer 11

Stretch the muscles that develop tension during a workout and stretch the problem areas.

Question 12

Muscles of the spine and description:

Answer 12

1. Transverse abdominus (TVA): forces exhale
2. External obliques and Internal obliques: primary movers of spine
3. Rectus abdominus: closest to the surface, assist with flexion

Question 13

The spine:

Answer 13

3 parts: cervical, thoracic, lumbar
32 bones
Slightly moveable
Movements available: flexion, lateral flexion, extension, rotation
Thoracic vertebrae have the least mobility
Cervical vertebrae has the most mobility

Question 14

The muscles deeper or closest to the bones are

Answer 14

Stabilizers

Question 15

The muscles at the surface are?

Answer 15

Movers

Question 16

5 parts of the hip flexors

Answer 16

Iliopsas
Pectineus
Rectus femoris
Sartorius
Tensor fasciae latae

Question 17

The hip bones:

Answer 17

Ilium
Ischium
Pubis
Femur

Question 18

The acetabulum?

Answer 18

The ilium, ischium, and pubis form a deep socket at their junction. The head of the femur fits into this socket.

Question 19

The pelvis

Answer 19

Ilium
Ischium
Pubis