Mat

Question 1

What are the 6 principles of Pilates?

Answer 1

Breath
Concentration
Centering
Control
Precision
Flow

Question 2

In the chest lift with rotation exercise, what muscles are the main focus?

Answer 2

Abs, with an emphasis on oblique muscles

Question 3

What is the main objective of the hundred exercise?

Answer 3

Warm up the body (create heat)
Strengthen abs
Maintain pelvic stability

Question 4

True or False: In the rolling like a ball exercise the client should maintain a consistent curve in the spine from the head to the tailbone

Answer 4

True

Question 5

Which of the following tools is used when doing or teaching Pilates?

a. Imagery / cueing
b. Disassociation
c. High repetitions
d. Classifying

Answer 5

Imagery / cueing

Question 6

True or False: In a typical Pilates session the teacher provides stretching exercises at some time during the class

Answer 6

True

Question 7

In the exercise “Rolling Like A Ball” the following cueing is often used to assist clients with the movement:

a. Rock like a rocking chair
b. Think of a fishing line unwinding as the body rolls down and being reeled in as it rolls back up
c. Imagine the body like a seal with flippers clapping
d. See the body as a rolling wheel

Answer 7

d. See the body as a rolling wheel

Question 8

True or False: When lying in a prone position the body is on the back

Answer 8

False

Question 9

Before performing the “Roll-up” exercise, what exercises will help the client?

Answer 9

Chest lift
Hundred prep
Bridging
Pelvic curl / tilt

Question 10

What is the main purpose of maintaining control of the lowering leg during the exercise “Straight Leg Stretch”?

Answer 10

Requires more rigorous contraction of the abdominals to maintain stability of the pelvis and lower back

Strengthens hip flexors

Question 11

What are the principle muscles used during inhalation and exhalation?

Answer 11

Diaphragm (contracts to increase vertical dimensions of thoracic cavity + aid in elevation of lower ribs)
External intercostal muscles (elevates ribs, increasing width of thoracic cavity)
Interchondral part of the internal intercostal muscles (elevates ribs, increasing width of thoracic cavity)

Question 12

How many vertebrae make up the cervical portion of the spine?

Answer 12

7 cervical vertebra (C1 = atlas, C2 = axis)

Question 13

How many vertebrae make up the lumbar portion of the spine?

Answer 13

5 lumbar vertebrae

Largest vertebral bodies that support weight of the upper body

Question 14

What is an antagonistic muscle + what is its function?

Answer 14

A muscle that opposes the action of another.

Antagonistic pairs of muscles create one movement when one (the agonist) contracts and the other (the antagonist) relaxes (e.g., quads + hamstrings, biceps + triceps)

Pilates encourages the development of both agonist + antagonist muscles and highlights the relationship between them – it’s important to strive for a good balance between the two muscle groups in terms of strength, flexibility and control

Question 15

Define an isotonic contraction

Answer 15

The muscle shortens and movement is produced. There are 2 types: concentric + eccentric

Question 16

Define an isometric contraction

Answer 16

Tension in the muscle increases. The muscle fires but there is no movement at a joint. In this type of muscle contraction there is no change in length of the muscle, and no movement at the joints

Question 17

Define a concentric contraction

Answer 17

The muscle tension rises to meet the resistance, and then remains the same as the muscle shortens (e.g., raising a weight during a bicep curl)

Question 18

Define a eccentric contraction

Answer 18

The muscle lengthens due to the resistance being greater than the force the muscle is producing (e.g., lowering a weight during a bicep curl)

Question 19

Describe one method for assisting clients with learning rib cage breathing technique

Answer 19

Sit tall with hands placed over each side of the ribcage so that the fingers meet.

Inhale deeply and feel ribs expand out to the sides (hands will move apart)

Exhale completely feeling the finger tips come back together as each side of the ribcage closes inward

Question 20

Name three contraindications that would require modifications in a Mat Pilates class + name the modifications

Answer 20

1. Anterior cruciate ligament knee (ACL) injuries (over-stretching or tearing of ACL in knee; tear can be partial or complete) – avoid standing work + avoid full extension or flexion of the knee + avoid heavy resistance (doctor clearance recommended)
2. Plantar fasciitis (pain + inflammation of plantar fascia that runs across bottom of foot and connects heel bone to toes) – avoid jumping + high impact exercise, modify foot positions for comfort (may not be able to be on ball of foot)
3. Fibromyalgia (chornic pain disorder that causes widespread pain + tenderness to touch) – keep movements small to start + may tire easily so avoid heavy weight / resistance
4. Osteoporosis (bones become brittle / fragile) – avoid exercises that flex/ bend / twist the spine + high impact activities + caution with forward flexion + use smaller movements to avoid stress on spine

Question 21

How many vertebrae make up the thoracic portion of the spine?

Answer 21

12 thoracic vertebrae (larger than cervical vertebrae)

Holds spinal chord + protects it

Question 22

What is the sacrum?

Answer 22

The posterior side of the pelvis, which is made up of 5 fused bones

One of the keystones to the pelvis (along with coccyx)

Question 23

What is the coccyx?

Answer 23

The tailbone, which is made up of 3 to 5 fused bones

One of the keystones to the pelvis (along with sacrum)

Question 24

How does breath benefit clients?

Answer 24

Improves circulation
Removes toxins from body
Reduces stress
Improves concentration

Question 25

As a Pilates instructor, what is your goal?

Answer 25

Create the environment to help facilitate the 6 principles of Pilates so that they build upon one another and provide the most benefit to the body

Question 26

What are the accessory muscles of respiration + what are they used for?

Answer 26

Typically only used when the body needs to process energy quickly (e.g. strenuous exercise, stress response, asthma attack) Accessory muscles of inspiration (inhale) can also become engaged in everyday breathing when a breathing pattern disorder exists (e.g., sternocleidomastoid + pectorialis major) ``` Sternocleidomastoid (muscle down the side of neck) Scalene Trapezius Pectorialis major Internal intercostals Abdominal muscles ```

Question 27

Why is the spine so important?

Answer 27

Instrumental to the strength, support, flexibility and range of movement our bodies possess Supports the upper body's weight + provides posture while allowing for movement and flexibility Arguably its most important role is protecting the spinal cord

Question 28

What are the 6 movements of the spine?

Answer 28

``` Flexion Extension Left lateral flexion Right lateral flexion Right rotation Left rotation ```

Question 29

What is kyphosis?

Answer 29

Posterior curvature in the thoracic and sacral regions of the spine

Question 30

What is lordosis?

Answer 30

Anterior curvature in the cervical and lumbar regions of the spine

Question 31

What is hyperlordosis?

Answer 31

Anterior tilt of the pelvis with increased lumbar curvature

Question 32

What is scoliosis?

Answer 32

Condition that causes lateral curvature of the spine

Question 33

"Breathing" exercise

Answer 33

Pre-Pilates Exercise 1. Sit tall with hands placed over each side of the ribcage so that the fingers meet. 2. Inhale deeply and feel ribs expand out to the sides (hands move apart) 3. Exhale completely and feel fingertips come back together as each side of the ribcage closes inward Fundamental to all Pilates exercises -- helps maintain core contraction while performing movements + protects spine + promotes mobility of the rib cage

Question 34

How many, and what are, the pre-Pilates exercises?

Answer 34

There are 6 pre-Pilates exercises: ``` Breathing Roll down Pelvic curl Bridging Toe taps Quadraped (aka Four Point Kneeling) ```

Question 35

"Roll down" exercise

Answer 35

Pre-Pilates exercise 1. Stand tall with arms alongside body, feet in parallel. 2. Inhale to prepare. Exhale to curl the head forward and slowly round through the cervical, then thoracic spine as though the body is peeling itself off a wall. Continue through the lower lumbar letting the hands and arms draw toward the floor 3. Inhale at the bottom and exhale, rolling back up stacking each vertebrae on top of the other moving up the imaginary wall until the body is standing tall Practices using abs to achieve articulated curve of the spine used in many Pilates exercises (e.g., C-curve). Also stretches the back + hamstrings and teaches good posture.

Question 36

"Pelvic curl" exercise

Answer 36

Pre-Pilates exercise 1. Start supine with knees bent and feet flat on the mat, hip width apart. Arms are alongside body and pelvis is in neutral position. 2. Inhale to prepare. Exhale to curl the low back into the mat, keeping a posterior tilt in the pelvis (focus on using the abdominal muscles to perform the curl). 3. Inhale to roll back to neutral spine. Repeat 5-8 times. Teaches you to focus on activating the deep pelvic floor and transversus abdominus muscles. Also coordinates breath + movement. Precursor to "Bridging" exercise.

Question 37

"Bridging" exercise

Answer 37

Pre-Pilates exercise 1. Start supine with knees bent and feet flat on the mat, hip width apart. Arms are alongside body and pelvis is in neutral position. 2. Inhale to prepare. Exhale to curl the low back into the mat continuing to lift the tailbone and peel the spine off the mat one vertebrae at a time. Hands and arms continue to press into the mat for stability. 2. Inhale at the top. Exhale as the body slowly lowers, one vertebrae at a time. Come back into neutral position. Primarily works the hamstrings. Helps to strengthen the muscles that support + stabilize the pelvic and hip muscles. Also stretches and opens the spinal vertebrae.

Question 38

"Toe taps" exercise

Answer 38

Pre-Pilates exercise 1. Start supine with knees bent and feet flat on the mat, hip width apart. Arms are alongside body and pelvis is in neutral position. 2. Inhale to prepare, bringing legs into tabletop. 3. As you exhale, reach 1 leg forward from the hip tapping the toe to the ground. 4. Inhale to lift. Exhale to tap the other leg down. Primarily works the lower abdominal muscles. Good to add before Pilates exercises that require legs to be in tabletop position (e.g., Single Leg Stretch, Double Leg Stretch, The Hundred)

Question 39

"Quadraped (Four Point Kneeling)" exercise

Answer 39

Pre-Pilates exercise 1. Start with hands (shoulder width apart, placed right underneath shoulders) and knees (hips width apart, placed right underneath hips) on mat. Pelvis is in neutral, eyes gazing at floor. 2. Inhale to lift 1 arm out front (palm facing in). 3. Exhale to place hand back onto mat. 4. Inhale to lift opposite arm. Exhale to place hand back on mat. 5. Repeat, but extending legs instead. Challenges and strengthens core, pelvic and shoulder stability. Can advance this exercise by extending arm and extending opposite leg at the same time (balance challenge).