Mat Pilates Study Guide - Balanced
Body questions with answers
What are the three levels of observation an instructor can
use to analyze a client's movement patterns? - CORRECT
ANSWERS ✔✔global, integrated planar and local
When observing vertical alignment from the side, what
key bony landmarks do you want to line up with the
plumb line of gravity? - CORRECT ANSWERS ✔✔Tip of
earlobe, top of shoulder, center of rib cage, high point of
illiac creast, mid-point of the lateral side of the knee,
slightly in front of the lateral malleolus of the ankle
What muscle imbalances are usually associated with
thoracic kyphosis? - CORRECT ANSWERS ✔✔Thoracic
extensors and scapular stabilizers are weak or long,
anterior chest muscles are tight or short
When training clients what key factors are important to
consider when planning our exercise program? -
CORRECT ANSWERS ✔✔Current fitness level, age, quality
of motor control and learning style
,The 80/20 rule in training applies to what philosophy? -
CORRECT ANSWERS ✔✔When training, 80% of a session
is dedicated to refining skills the client has already
learned and 20% to learn new skills.
What are the four elements of Trunk Integration? -
CORRECT ANSWERS ✔✔Breathing, inner unit, outer units,
spinal mobility
On an inhale, the diaphragm contracts and the dome
moves - CORRECT ANSWERS ✔✔downward, drawing air in
Inhaling generally helps to facilitate what spinal
movement - CORRECT ANSWERS ✔✔extension
The inner unity or core includes what muscles - CORRECT
ANSWERS ✔✔Pelvic floor, transverse abdominis, multifidi
and diaphragm
What foundational exercises bring awareness to breath in
relationship to the transversus abdominis - CORRECT
ANSWERS ✔✔Fingertip abdominals
All four abdominals
, In a normal, healthy body, the inner unit of the core fires -
CORRECT ANSWERS ✔✔Reflexively in reaction to postural
changes and load being placed on the spine, Consciously
when needed for support, and helps to propel the body
forward.
Supine exercises which teach lumbopelvic stability -
CORRECT ANSWERS ✔✔marching, toe taps, dead bugs
Which exercise is a good way to teach lumbopelvic
stability in prone - CORRECT ANSWERS ✔✔swimming
A supine exercise which strengthens the hamstring and
glutes while training stability in the oblique slings is -
CORRECT ANSWERS ✔✔bridge marching
The primary functions of the spine include - CORRECT
ANSWERS ✔✔Force transference
Protection of the spinal cord and nerve roots
movement
What is the name of the first cervical vertebrae -
CORRECT ANSWERS ✔✔atlas
Body questions with answers
What are the three levels of observation an instructor can
use to analyze a client's movement patterns? - CORRECT
ANSWERS ✔✔global, integrated planar and local
When observing vertical alignment from the side, what
key bony landmarks do you want to line up with the
plumb line of gravity? - CORRECT ANSWERS ✔✔Tip of
earlobe, top of shoulder, center of rib cage, high point of
illiac creast, mid-point of the lateral side of the knee,
slightly in front of the lateral malleolus of the ankle
What muscle imbalances are usually associated with
thoracic kyphosis? - CORRECT ANSWERS ✔✔Thoracic
extensors and scapular stabilizers are weak or long,
anterior chest muscles are tight or short
When training clients what key factors are important to
consider when planning our exercise program? -
CORRECT ANSWERS ✔✔Current fitness level, age, quality
of motor control and learning style
,The 80/20 rule in training applies to what philosophy? -
CORRECT ANSWERS ✔✔When training, 80% of a session
is dedicated to refining skills the client has already
learned and 20% to learn new skills.
What are the four elements of Trunk Integration? -
CORRECT ANSWERS ✔✔Breathing, inner unit, outer units,
spinal mobility
On an inhale, the diaphragm contracts and the dome
moves - CORRECT ANSWERS ✔✔downward, drawing air in
Inhaling generally helps to facilitate what spinal
movement - CORRECT ANSWERS ✔✔extension
The inner unity or core includes what muscles - CORRECT
ANSWERS ✔✔Pelvic floor, transverse abdominis, multifidi
and diaphragm
What foundational exercises bring awareness to breath in
relationship to the transversus abdominis - CORRECT
ANSWERS ✔✔Fingertip abdominals
All four abdominals
, In a normal, healthy body, the inner unit of the core fires -
CORRECT ANSWERS ✔✔Reflexively in reaction to postural
changes and load being placed on the spine, Consciously
when needed for support, and helps to propel the body
forward.
Supine exercises which teach lumbopelvic stability -
CORRECT ANSWERS ✔✔marching, toe taps, dead bugs
Which exercise is a good way to teach lumbopelvic
stability in prone - CORRECT ANSWERS ✔✔swimming
A supine exercise which strengthens the hamstring and
glutes while training stability in the oblique slings is -
CORRECT ANSWERS ✔✔bridge marching
The primary functions of the spine include - CORRECT
ANSWERS ✔✔Force transference
Protection of the spinal cord and nerve roots
movement
What is the name of the first cervical vertebrae -
CORRECT ANSWERS ✔✔atlas
