Pilates Anatomy NEWEST EXAM WITH
WITH CORRECT ANSWERS WITH
100%PASS ASSURANCE
how to put alignment into action in pilates mat work - ANSWER -draw naval or
abdominal wall to the spine or scoop
-bring the spine to the mat
-pull up with the abdominals
-keep the rib cage down and back
-make a C curve
-lengthen your neck
-bring your chin to your chest
-move one vertebra at a time, or use a smooth sequential movement of each vertebra
-keep a neutral pelvis and lumbar spine
-sit tall
-maintain a flat back
-keep the scapulae down to neutral
-stretch or reach your arms and legs
teaser - ANSWER -lie on back with the head and scapulae lifted off the mat and
abdominal wall drawn in toward the spine, hold the legs together at a 60degree angle
off the mat, reach forward with the arms, palms down so the hands are parallel to the
legs
-inhale, curl upper trunk forward and upward until the body is balanced on the buttocks,
keep arms parallel
-exhale, curl the trunk back down to start
seal (seal puppy) - ANSWER -sit with knees bent toward the chest and open slightly
beyond shoulder width, heels together, with spine in a C curve, bring arms b/w thighs
, and then under lower legs so that each hand grabs the outside of the foot on the same
side, lift feet off mat, raising knees to outside shoulders and rock back on sit bones
-inhale, roll back onto your upper back
-exhale, roll forward to return to the start position as shown in the main muscle
illustration, clap feet together twice
other respiratory muscles that help elevate ribs - ANSWER -scalenes
-SCM
-pecs major and minor
active exhalation - ANSWER -presses the diaphragm upwards
-aids the internal intercostals, QL and lats to depress the rib cage
-allows activation o external obliques and transverse abdominis
benefits of controlled exhalation - ANSWER -improves relaxation and focus
-decrease stress, blood pressure, rise for cardiovascular disease
-allows for activation of other muscles
what did Joseph Pilates say about breathing - ANSWER you just out the air before you
can in the air
percussive breathing - ANSWER the hundred (5 breaths in, 5 out) breath highlights
work of intercostals
primary muscles that move the pelvis - ANSWER -gluteus maximus (hugs hips and
buttcheeks together)
-pelvic floor muscles (not originally in the work of Joseph Pilates, lift pelvic floor
muscles, activate by stopping floor of urine or trying to stop passing gas)
static alignment - ANSWER relative positioning when the body is stationary
dynamic alignment - ANSWER the relative positioning that occurs during movement
axial skeleton - ANSWER made up of the skull, vertebral column (spine), ribs, and
sternum (breastbone)
appendicular skeleton - ANSWER consists of the bones that make up the limbs/
appendages
two upper extremities contain... - ANSWER -one clavicle
-one scapula
-one humerus
WITH CORRECT ANSWERS WITH
100%PASS ASSURANCE
how to put alignment into action in pilates mat work - ANSWER -draw naval or
abdominal wall to the spine or scoop
-bring the spine to the mat
-pull up with the abdominals
-keep the rib cage down and back
-make a C curve
-lengthen your neck
-bring your chin to your chest
-move one vertebra at a time, or use a smooth sequential movement of each vertebra
-keep a neutral pelvis and lumbar spine
-sit tall
-maintain a flat back
-keep the scapulae down to neutral
-stretch or reach your arms and legs
teaser - ANSWER -lie on back with the head and scapulae lifted off the mat and
abdominal wall drawn in toward the spine, hold the legs together at a 60degree angle
off the mat, reach forward with the arms, palms down so the hands are parallel to the
legs
-inhale, curl upper trunk forward and upward until the body is balanced on the buttocks,
keep arms parallel
-exhale, curl the trunk back down to start
seal (seal puppy) - ANSWER -sit with knees bent toward the chest and open slightly
beyond shoulder width, heels together, with spine in a C curve, bring arms b/w thighs
, and then under lower legs so that each hand grabs the outside of the foot on the same
side, lift feet off mat, raising knees to outside shoulders and rock back on sit bones
-inhale, roll back onto your upper back
-exhale, roll forward to return to the start position as shown in the main muscle
illustration, clap feet together twice
other respiratory muscles that help elevate ribs - ANSWER -scalenes
-SCM
-pecs major and minor
active exhalation - ANSWER -presses the diaphragm upwards
-aids the internal intercostals, QL and lats to depress the rib cage
-allows activation o external obliques and transverse abdominis
benefits of controlled exhalation - ANSWER -improves relaxation and focus
-decrease stress, blood pressure, rise for cardiovascular disease
-allows for activation of other muscles
what did Joseph Pilates say about breathing - ANSWER you just out the air before you
can in the air
percussive breathing - ANSWER the hundred (5 breaths in, 5 out) breath highlights
work of intercostals
primary muscles that move the pelvis - ANSWER -gluteus maximus (hugs hips and
buttcheeks together)
-pelvic floor muscles (not originally in the work of Joseph Pilates, lift pelvic floor
muscles, activate by stopping floor of urine or trying to stop passing gas)
static alignment - ANSWER relative positioning when the body is stationary
dynamic alignment - ANSWER the relative positioning that occurs during movement
axial skeleton - ANSWER made up of the skull, vertebral column (spine), ribs, and
sternum (breastbone)
appendicular skeleton - ANSWER consists of the bones that make up the limbs/
appendages
two upper extremities contain... - ANSWER -one clavicle
-one scapula
-one humerus
