Mat 1 and 2 Pilates Test out Questions and Answers 100% Pass

Mat 1 and 2 Pilates Test out Questions and Answers 100% Pass Pubic bone and ASIS Bony landmarks that define neutral pelvis Four Muscles of the core/inner unit Transverse abdominis, pelvic floor, diaphragm and multifidi 9 Pilates movement principles Breathing, core activation, neutral pelvis, abdominal strength, lumbopelvic stability, spinal strength and mobility, scapular stability and mobility, posture and postural analysis and release work Joseph Pilates Born in Germany, moved to US in 1926. Lived in and taught in NY. Exercises safe through pregnancy Cat/camel, tail wag, down dog, wall push ups 9 pilates principles Breathing, concentration, control, centering, precision, balanced muscle development, rhythm/flow, whole body movement and relaxation What did Joseph call his method? Contrology Three ways of breathing facilitates movement 1. Activates the core 2. Increases lateral flexion 3. Increases/decreases muscle tone Three pre pilates exercises for increasing scapula mobility and stability 1. Sternum drop 2. Pinwheel/telescope 3. Angels in snow 4. Wall push ups Three pre pilates exercises for teaching pelvic stability 1. Toe taps 2. Opposite arms/legs on all fours 3. Bridging/marching Three different stretching techniques 1. Control/release 2. Static stretching 3. Activate isolated stretching Does the diaphragm contract or relax on inhalation? Contract Modifying Teaser for clients with tight hamstrings? Have them bend knees List 3 Level 2 Mat (advanced) exercises that increase scapular stability. 1. Hip circles 2. Leg pull down (prone) 3. Side bend, side bend twist (in side plank) List 3 level 2 Mat exercises that require caution for people with wrist injuries. 1. Bicycle 2. Hip circles 3. Shoulder bridge 4. Side bend twist List 3 Level 2 Mat exercises that require caution for people with neck and shoulder injuries. 1. Roll over 2. Neck pull 3. Jack knife 4. Teaser Exercises that require caution for people with low back problems 1. Spine twist 2. Rollover 3. Neck pull 4. Side bend 5. Boomerang 6. Rolling like a ball 7. Saw 8. Swimming 9. 100s ( any exercise really, depending on type of injury) Exercises contraindicated for people with osteoporosis (bc they all have flexion) 1.Double straight leg stretch, 2. Rolling like a ball 3. 100s Spinal extension Ok for osteoporosis Modify spine stretch for people with tight hamstrings Bend knees slightly or sit on rolled up mat/towel SS Scapular stability PS Lumbopelvic stability Breathing Inhaling facilitates spinal extension