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Pilates Level 1 > Pilates Level 1-Module 1 > Flashcards

Pilates Level 1-Module 1 Flashcards

1
Q
  1. The breathing exercises contained in the introductory order include all of the following

EXCEPT:
The Hundred
Teaser One-Leg
Spine Stretch Forward
Saw

A

Teaser One-Leg

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2
Q
  1. What is the name for the mini exercises that are taught to improve basic biomechanical patterns?

Building Blocks
Preparatory Exercises
Fundamentals
Introductory Mat

A

Fundamentals

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3
Q
  1. The 6 Pilates Principles are Breathing, Concentration, Centering, Precision, Control, and _________________.

Fluidity
Flowing Movement
Relaxation
Alignment

A

Flowing Movement

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4
Q
  1. A good way to activate the abs is to lie supine and press with maximum force against the legs with the hands, inhale, and extend the spine.

True
False

A

False

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5
Q
  1. The Fundamental of ________ helps students learn to move their arms from their back and connect their ribs to their scapula.

Puppet Arms
ISO-Abs
Rib Cage Arms
Neck Curls

A

Rib cage arms

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6
Q
  1. The Key Concept that describes the alignment of the body symmetrically and runs down the middle of the body from the crown through the navel to the heels is called:

The Box
Plumb Line
Centerline
The Frame

A

centerline

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7
Q
  1. What 2 Introductory Mat exercises are NOT taught the first exercise session with a student:

Single Leg Stretch and Double Leg Stretch
Side Kick Series Inner Thigh and Lifts
Rolling like a Ball and Seal
Required Answer
Hundred and the Seal

A

Rolling like a ball and seal

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8
Q
  1. The transition for the Side Kick Series as you transition from one side to the other side is called:

Flight
Beats on the Belly
Rest
Prone Relaxation

A

Beats on belly

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9
Q
  1. To begin the Hundred, lie supine with knees bent and arms by your side, and then first lift:
    the legs

the arms
the head
It does not matter which order you move the body parts into the Hundred

A

the head

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10
Q
  1. Which of the following is NOT a benefit of Pilates?

Improves posture
Increases maximal strength levels
Improves dynamic flexibility
Increases ability to stabilize the lumbo-pelvic girdle

A

Increases maximal strength levels

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11
Q
  1. What is the first part of the Pilates System that Joseph Pilates created?

Cadillac
Mat
Reformer
Chair

A

Mat

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12
Q
  1. Generally, most students when performing the Hundred will use 2-3 springs.

True
False

A

False

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13
Q
  1. When teaching the Elephant in a private lesson for safety you must:

Hold onto the students hands as they step onto the carriage
Place your foot on the foot bar to hold it down
Have the student kneel on the carriage first
Always omit this exercise for the first lesson

A

Place your foot on the foot bar to hold it down
Required Answer

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14
Q
  1. The Powerhouse can be defined as a 4- inch band, in and around the center supported by the:

Legs and ribs
Inner thighs and hips
Inner thighs and seat
The sitz bones and low abdominals

A

Inner thighs and seat

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15
Q
  1. The Pilates Principle that helps correct faulty movement patterns is:

Agility
Breathing
Centering
Precision

A

Precision

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16
Q
  1. Which of the following is TRUE for regarding Frog and Leg Circles:

If a student cannot lift their hips to enter the foot straps they may press out with one leg and put the strap on 1 foot at a time
Circles can be more easily understood by performing squares first
They are performed with feet in the long loops or with feet in the extender straps.
All of the above are true

A

All of the above are true

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17
Q
  1. The order of exercises in the Footwork Series is:

Tendon Stretch, Running, Pelvic Lift, Pilates Stance
Toes, Arches, Heels, Tendon Stretch
Heels, Arches, Toes, Tendon Stretch
It depends on the student’s needs

A

Toes, Arches, Heels, Tendon Stretch
Required Answer

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18
Q
  1. The short box pole is placed under the carriage when not in use.

True
False

A

False

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19
Q
    1. What did Joseph Pilates base his work on?

Animals
Trees
Ayurvedic medicine
Animals & Trees

A

Animals

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20
Q
  1. The Powerhouse includes all of the following EXCEPT:

Abdominals
Inner Thighs / Adductors
Gluteals
Soleus

A

Soleus

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21
Q
  1. The set up for the Wall Series is to stand with the heels pressed against the baseboard.

True
False

A

False

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22
Q
  1. The Core is the same as the Powerhouse.
    True
    False
A

False

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23
Q
  1. The parts of the spine in order from inferior to superior are: Cervical spine, Thoracic spine, Lumbar Spine, Sacrum, Coccyx
    True
    False
A

False

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24
Q
    1. Lifting the abs in and up, scooping, helps to promote axial __________.

Compression
Elongation
Differentiation
Traction

A

Elongation

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25
Q
  1. Muscles can be categorized by function. Some classifications include mobilizers and stabilizers.

True
False

A

True

26
Q
  1. A Student bends forward to touch his toes. He is performing:

Lateral Spinal Flexion
Spinal Extension
Spinal Flexion
Axial Elongation

A

Spinal Flexion

27
Q
  1. The order of the abdominals from deepest to most superficial: Transverse Abdominals, Internal Obliques, External Obliques, Rectus Abdominals

True
False

A

true

28
Q
  1. Wall can be used as a measuring stick of postural progress.

True
False

A

True

29
Q
  1. The Spinal Erectors are considered part of the Powerhouse.

True
False

A

true

30
Q
    1. The term anterior pelvic tilt describes a position where the pelvic girdle tips forward and the low back is flat.

True
False

A

false

31
Q
    1. Cue the ______ first when teaching.

Powerhouse
Name of the Exercise
Setup
Execution

A

Name of the Exercise

32
Q
    1. Neutral pelvis and neutral spine are the same thing.

True
False

A

false

33
Q
    1. The 5 Main Parts of the Formula for Success include all of the following EXCEPT:
      Peak Pilates Principles, Flowing Movement, Session Format, Teaching Methodology, Presentation Skills, Progression Guidelines.

Teaching Methodology
Peak Pilates Principles
Flowing Movement
Presentation Skills

A

Flowing Movement

34
Q
    1. The primary muscle of respiration is the :

Lungs
Transverse Abdominis
Scalenes
Diaphragm

A

diaphragm

35
Q
    1. A modification is an alteration of an exercise created for a student who is generally tight or weak.

True
False

A

false

36
Q
    1. The timing for a Full Session is: Parts A and B are 25 minutes each, Parts C & D are 5 minutes each.

True
False

A

false

37
Q
    1. Parts ___ and ___ of the Session Format are interchangeable.

C and D
B and C
A and B
A and D

A

A and B

38
Q
A
39
Q
    1. The ideal version of an exercise is its performance exactly as pictured in Joseph Pilates books.

True
False

A

false

40
Q
    1. The Transverse Abdominals function to provide stability and aide in ________ expiration.

Natural
Forced
Slow
Steady
Your Answer

A

forced

41
Q

Define box

A

box is defined as shoulder to shoulder, hip to hip

42
Q

define frame

A

frame of the body, or frame of the apparatus

43
Q

Define working in the joint

A

Working in the joint implies that the student is not pulling the arm of leg out to the joint to create movement

43
Q

What are the 3 critical connections of pilates?

A

1). Rib to scapula
2) Heel to seat
3) 3 anchors- inner thighs, belly, booty (Texas version)

44
Q

What are the 6 pilates principles?

A
  1. Flow
  2. Breathing
  3. Precision
  4. Concentration
  5. Centering
  6. Control
45
Q

What are the pilates key concepts for teaching?

A

specific vocal, alignment tools, precision, effective teaching, functional transference

46
Q

Define perch

A

The perch is the active engagement of the buttocks muscles

47
Q

Circumduction spinal movement is defined as:

A

combination of flexion, extension, lateral flexion, and slight rotation

48
Q

What are the 5 main parts of the the 5-part formula for success with teaching?

A
  1. Peak principles
  2. Session format
  3. teaching methodology
  4. presentation skils
  5. Progression guidelines
49
Q

What are the 6 principles of pilates?

A

Pilates builds on six Principles:

Breath
Concentration
Centering
Control
Flowing Movement
Precision

Breath, centering, concentration and control. We have flowing movement with precision.

50
Q

What are the 5 parts of the mind

A

will
Intelligence
intuition
imagination
memory

WILL is intelligent, intutive, imaginative and he has a wonderful MEMORY.

51
Q

What are the tenets of pilates teaching methodology?

A

Setup
execution
flow
cueing
rhythm and voice
breath dynamics

52
Q

Pilates presentation skills include:

A

Safety
Exercise delivery
teacher’s posture
touch techniques
professionalism
teacher mindfulness

53
Q

What are the stages of learning?

A

Cognitive-lots of mental effort
Associative-adapting + refining skils
Autonomous-movement is habitual

54
Q

4 S’s of pilates

A
  1. stability
  2. strength
  3. stretch
  4. stamina
55
Q

Communication order for exercises

A
  1. Name of exercise
  2. Cue transition
  3. Setup
  4. Execution
  5. Powerhouse cues
56
Q

Major muscle of respiration is

A

diaphragm

57
Q

6 guidelines of student progression

A
  1. adhere to session format
  2. introduce no more than ONE new exercise
  3. Teach to ideal
  4. Build in successive steps toward ideal
  5. Teach transitions as exercise
  6. Challenge ideal
58
Q

Where are MANDATORY SPOTS?

A

Teaser 1
Short spine
Long stretch series
Knee stretch series
Breathing
Push through bar exercises
(push through long and short, shoulder down prep, teaser, mermaid, monkey)

59
Q

Auto failure note for short spine massage

A

HEAD rest is down!

60
Q

Touch techniques

A

Moving into touch
Moving away touch
Guiding touch
Stabilizing touch

Pilates Level 1 (5 decks)

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