Balanced Body Test Out Questions - (Complete Solutions, Answered)

Balanced Body Test Out Questions - (Complete Solutions, Answered) Pilates Principles 1. Breathing 2. Concentration 3. Control 4. Centering 5. Precision 6. Balanced Muscle Development 7. Rhythm/Flow 8. Whole Body Movement 9. Relaxation Pilates Movement Principles - Breathing - Core Activation (lower) - Neutral Spine: Finding the optimal starting position - Abdominal Strengthening - Lumbopelvic Stability - Strengthening & Mobilizing the Spine - Scapular Stability & Mobility (shoulder) - Release Work - Stretching - Correcting Alignment Inner Unit of Core Activation/Elements - Multifidi - Transverse Abdominus - Pelvic Floor - Diaphram Outer Unit - Lumbopelvic Stability - Anterior Oblique Sling System - Posterior Oblique System - Deep Longitudinal System - Lateral System Anterior oblique sling system - Right serrated anterior - right External oblique ab - left Internal oblique abdominal - left Adductors Posterior oblique system - latissimus dorsi - contralateral gluteus maximus Lateral System - gluteus medius - gluteus minimus - contra lateral adductors of the thigh Anterior oblique sling system actions - Torso Flexion - Torso Rotation - Creating pelvic stability (ex. walking) Posterior oblique sling actions - rotation - torso extension - pelvic stability - examples: swimming on the mat, walking, running Deep longitudinal system - erector spinae - quadratus lumborum - throracolumbar fascia - sacrotuberous ligament - biceps femoris Deep longitudinal system actions Creates spinal extension as in many Swan exercises Lateral System Actions - adduction and abduction of hips - upslip downslip of pelvis - balances the forces on pelvis & to keep pelvis level over femur in walking and standing When and where was Joseph Huberts Pilates born? In Germany around 1883 What exercise equipment did Pilates invent? - Universal Reformer - Wunda chair - Cadillac - Ladder barrel - Spine Corrector Who were some of the teachers who carried on Pilates work? - Romana Kryzanowski - Eve Gentry - Ron Fletcher - Carola Trier - Kathleen Stanford Grant - Lolita San Miguel - Mary Bowen What is TVA and its actions? Transverse abdominis is the 2nd link in the inner unit chain. TA acts like a corset to draw in the ab muscles and decrease the diameter of the waist. What is the diaphragm and its actions? It is the primary muscle of respiration. It forms a dome whose bottom edge attaches to the inside of the rib cage, the 12th rib. It plays a major role in breathing, as its contraction increases the volume of the thorax and so inflates the lungs. What is Multifidi and its actions? Multifidi are small muscles that connect the transverse process of each vertebra from 3 - 4 (or more) levels above. The multifidi and their partner the rotatores fill in the posterior aspect of the spine between the spinous processes and the transverse processes and can be felt as the thin & taut band of muscle on either side of the midline of the spine. It is a core stabilizer. What is the Pelvic Floor and its actions? The pelvic floor acts in conjunction with the diaphragm to create the top and bottom of the cylinder formed by the TVA, the spine and spinal muscles. The purpose of the pelvic floor is to hold the abdomen up against gravity and to control what comes out and when. What is Imprinted Spine? To imprint spine engage the abs and press the lower back toward the back with engaging other muscles. Then engage glutes and hamstrings to bring lower back all the way to the mat. What is supported neutral spine? Supporting the lower spine by placing a lumbar roll, rolled up towel or rolled up sticky mat under the back.