PILATES ANATOMY COMPREHENSIVE QUESTIONS
AND ANSWERS SET A+
✔✔back extension prone - ✔✔-lie on stomach with forehead on mat with arms at sides
palms pressing against outer thighs, legs together and feet gently pointed
-exhale, lift head, upper and middle trunk off mat while keeping legs together and the
arms pressing against the sides
-inhale and slowly lower back down
✔✔roll-up - ✔✔-Lie on back with Legs straight and with feet gently pointed and arms
straight overhead in line with shoulders palms facing up
-inhale, draw the abdominal cavity inward toward the spine lift the arms toward the
ceiling and bring the chin to the chest while lifting the head and shoulder blades off the
mat simultaneously flex the feet
-exhale, continue to roll up passing the sitting position until the upper body is over the
legs with the fingers reaching toward the toes
-inhale, Roll down until the back of the shoulder blades start to touch the mat, exhale
and finish rolling down then bring the arms overhead returning to start position
✔✔neck pull - ✔✔-lay flat on back with hands behind head and legs together and feet
flexed
-do same as roll-up except keep hands interlocked behind head
✔✔hundred - ✔✔-lie on back with legs raised straight at a 60-degree angle or higher,
feet slightly pointed, arms resting at sides with palms down
-draw the abdominal wall in and lift upper trunk into chest lift position and bring arms
forward 6-8 inches above thighs palms down
-inhale and pump arms slightly down and then up
-exhale, lower torso and brings arms back to side
✔✔one-leg stretch (single-leg stretch) - ✔✔-lie on back with head and scapulae off mat
in chest lift position and one knee pulled into chest, the hand on the same side of the
knee holds the skin above the ankle, the other arm is bent with the hand on knee,
, straight leg is at height at which the lower back can still maintain contact with the mat,
gently point feet
-inhale, switch legs
-exhale as the leg fully straightens and hands switch to other knee
✔✔spine stretch (spine stretch forward) - ✔✔-sit upright with legs straight in front of you
slightly wider than shoulder-width apart and feet flexed, arms straight by side with palms
on mat
-exhale, draw abdominal wall in as head and upper spine roll down and arms reach
forward, glide hands across mat on inside of legs
-inhale and roll spin up to start
✔✔rolling back (rolling like a ball) - ✔✔-sit with knees drawn close to chest, place head
close to knees, grasp lower legs
-inhale, roll onto upper back
-exhale, roll forward to start
✔✔the upper respiratory tract - ✔✔-a system of interconnected tubes and cavities
-nasal cavity, oral cavity, pharynx, larynx
-purifies, warms, and humidifies air
✔✔lower respiratory tract - ✔✔-trachea, bronchi, bronchioles, and alveoli
✔✔pulmonary respiration is aka... - ✔✔breathing
✔✔what is the preferred mode of breathing in pilates - ✔✔lateral breathing
✔✔in pilates terms, the powerhouse consists of the... - ✔✔abdomen, lower back, and
pelvis
✔✔the five landmarks of identifying core alignment and stability - ✔✔-iliac crest (top of
pelvis)
-anterior superior iliac spines (ASIS) (hip points)
-pubic symphysis (PS) (pubic bone)
-ischial tuberosity (sit bones
-greater tochanter (lower border of powerhouse)
✔✔what should be located on the absolute vertical line for good posture - ✔✔-earlobe
-middle of the tip of the shoulder
-middle of the ribcage
-greater trochanter (projection of lateral femur)
-area just in front of the middle of the knee
-area just in front of the ankle
✔✔cervical lordosis - ✔✔
AND ANSWERS SET A+
✔✔back extension prone - ✔✔-lie on stomach with forehead on mat with arms at sides
palms pressing against outer thighs, legs together and feet gently pointed
-exhale, lift head, upper and middle trunk off mat while keeping legs together and the
arms pressing against the sides
-inhale and slowly lower back down
✔✔roll-up - ✔✔-Lie on back with Legs straight and with feet gently pointed and arms
straight overhead in line with shoulders palms facing up
-inhale, draw the abdominal cavity inward toward the spine lift the arms toward the
ceiling and bring the chin to the chest while lifting the head and shoulder blades off the
mat simultaneously flex the feet
-exhale, continue to roll up passing the sitting position until the upper body is over the
legs with the fingers reaching toward the toes
-inhale, Roll down until the back of the shoulder blades start to touch the mat, exhale
and finish rolling down then bring the arms overhead returning to start position
✔✔neck pull - ✔✔-lay flat on back with hands behind head and legs together and feet
flexed
-do same as roll-up except keep hands interlocked behind head
✔✔hundred - ✔✔-lie on back with legs raised straight at a 60-degree angle or higher,
feet slightly pointed, arms resting at sides with palms down
-draw the abdominal wall in and lift upper trunk into chest lift position and bring arms
forward 6-8 inches above thighs palms down
-inhale and pump arms slightly down and then up
-exhale, lower torso and brings arms back to side
✔✔one-leg stretch (single-leg stretch) - ✔✔-lie on back with head and scapulae off mat
in chest lift position and one knee pulled into chest, the hand on the same side of the
knee holds the skin above the ankle, the other arm is bent with the hand on knee,
, straight leg is at height at which the lower back can still maintain contact with the mat,
gently point feet
-inhale, switch legs
-exhale as the leg fully straightens and hands switch to other knee
✔✔spine stretch (spine stretch forward) - ✔✔-sit upright with legs straight in front of you
slightly wider than shoulder-width apart and feet flexed, arms straight by side with palms
on mat
-exhale, draw abdominal wall in as head and upper spine roll down and arms reach
forward, glide hands across mat on inside of legs
-inhale and roll spin up to start
✔✔rolling back (rolling like a ball) - ✔✔-sit with knees drawn close to chest, place head
close to knees, grasp lower legs
-inhale, roll onto upper back
-exhale, roll forward to start
✔✔the upper respiratory tract - ✔✔-a system of interconnected tubes and cavities
-nasal cavity, oral cavity, pharynx, larynx
-purifies, warms, and humidifies air
✔✔lower respiratory tract - ✔✔-trachea, bronchi, bronchioles, and alveoli
✔✔pulmonary respiration is aka... - ✔✔breathing
✔✔what is the preferred mode of breathing in pilates - ✔✔lateral breathing
✔✔in pilates terms, the powerhouse consists of the... - ✔✔abdomen, lower back, and
pelvis
✔✔the five landmarks of identifying core alignment and stability - ✔✔-iliac crest (top of
pelvis)
-anterior superior iliac spines (ASIS) (hip points)
-pubic symphysis (PS) (pubic bone)
-ischial tuberosity (sit bones
-greater tochanter (lower border of powerhouse)
✔✔what should be located on the absolute vertical line for good posture - ✔✔-earlobe
-middle of the tip of the shoulder
-middle of the ribcage
-greater trochanter (projection of lateral femur)
-area just in front of the middle of the knee
-area just in front of the ankle
✔✔cervical lordosis - ✔✔
