Stott Pilates IMP Exercises Ab Prep - Roll Up Review Practice Test.
Ab Prep Breath Pattern - CORRECT ANSWER This exercise is a four breath pattern.
Ab Prep Starting Position - CORRECT ANSWER Lying supine, pelvis & spine neutral, knees flexed, feet on Mat. Legs abducted, hip-distance apart. Arms long by your sides, palms facing down. Scapula stabilised.
Ab Prep Movements - CORRECT ANSWER Inhale & head nod. Exhale, flex forward, reaching arm off the mat in line with your shoulders.
Inhale to stay.
Exhale, return.
Ab Prep Repetitions - CORRECT ANSWER Complete 5 to 10 reps.
Ab Prep Essence - CORRECT ANSWER Transversus Abdominis to compress abdomen & stabilise lumbo-
pelvic region. Deep pelvic floor muscles to aid firing transversus. Rectus abdominus & obliques concentrically to create thoracic flexion. & eccentrically to control roll down. Scapula stabilisers.
Breast Stroke Prep Breath Pattern - CORRECT ANSWER This exercise is a four breath pattern.
Breast Stroke Prep Starting Position - CORRECT ANSWER Prone. Neutral pelvis. Arms bent, hands by shoulders, palms down, scapula stabilised. Legs extended along the mat, ankles planter flexed.
Breast Stroke Prep Movements - CORRECT ANSWER Inhale to prepare.
Exhale, extend thoracic spine, applying light pressure to forearms, keeping bottom rib in contact with the mat.
Inhale to stay, reach sternum away from toes.
Exhale, return. Breast Stroke Repetitions - CORRECT ANSWER Complete 3 to 5 reps.
Breast Stroke Prep Essence - CORRECT ANSWER Transversus Abdominis to compress abdomen & stabilise lumbo-pelvic region. Deep pelvic floor muscles to aid firing transversus. Erector Spinae concentrically to extend upper back. Obliques and hip extensors maintain pelvis neutral. scapular stabilisers.
Shell Stretch breath Pattern - CORRECT ANSWER This exercise is a two breath pattern.
Shell Stretch Starting Position - CORRECT ANSWER Seated on heels, legs slightly abducted, back straight, hands by sides.
Shell Stretch Movements Part 1 - CORRECT ANSWER Inhale to prepare
Exhale, engage abdominals. Flex forward one vertebrae at a time, initiating from the top of your head, articulating down through each and every vertebrae until your spine is flexed over your lap.
Shell Stretch Movements Part 2 - CORRECT ANSWER Inhale, keep abs engaged & expand back of rib cage. Keeping head & shoulders relaxed.
Exhale, allow spinal extensors to release with breath.
Shell Stretch Essence - CORRECT ANSWER Transversus Abdominis to compress abdomen & stabilise lumbo-pelvic region. Deep pelvic floor muscles to aid firing transversus. Lengthen spinal extensors.
Shell Stretch Repetitions - CORRECT ANSWER Complete several reps.
Objective of Hundred Exercise Part 1 - CORRECT ANSWER It's about abdominal endurance and breathing
continually throughout the endurance. You want to maintain abdominal connection throughout.
Objective of Hundred Exercise Part 2 - CORRECT ANSWER If you feel your back starting to arch or your abdominals starting to pop up you want to bend your knees in and reconnect by pulling your belly button towards your spine and your spine towards the mat.
Ab Prep Breath Pattern - CORRECT ANSWER This exercise is a four breath pattern.
Ab Prep Starting Position - CORRECT ANSWER Lying supine, pelvis & spine neutral, knees flexed, feet on Mat. Legs abducted, hip-distance apart. Arms long by your sides, palms facing down. Scapula stabilised.
Ab Prep Movements - CORRECT ANSWER Inhale & head nod. Exhale, flex forward, reaching arm off the mat in line with your shoulders.
Inhale to stay.
Exhale, return.
Ab Prep Repetitions - CORRECT ANSWER Complete 5 to 10 reps.
Ab Prep Essence - CORRECT ANSWER Transversus Abdominis to compress abdomen & stabilise lumbo-
pelvic region. Deep pelvic floor muscles to aid firing transversus. Rectus abdominus & obliques concentrically to create thoracic flexion. & eccentrically to control roll down. Scapula stabilisers.
Breast Stroke Prep Breath Pattern - CORRECT ANSWER This exercise is a four breath pattern.
Breast Stroke Prep Starting Position - CORRECT ANSWER Prone. Neutral pelvis. Arms bent, hands by shoulders, palms down, scapula stabilised. Legs extended along the mat, ankles planter flexed.
Breast Stroke Prep Movements - CORRECT ANSWER Inhale to prepare.
Exhale, extend thoracic spine, applying light pressure to forearms, keeping bottom rib in contact with the mat.
Inhale to stay, reach sternum away from toes.
Exhale, return. Breast Stroke Repetitions - CORRECT ANSWER Complete 3 to 5 reps.
Breast Stroke Prep Essence - CORRECT ANSWER Transversus Abdominis to compress abdomen & stabilise lumbo-pelvic region. Deep pelvic floor muscles to aid firing transversus. Erector Spinae concentrically to extend upper back. Obliques and hip extensors maintain pelvis neutral. scapular stabilisers.
Shell Stretch breath Pattern - CORRECT ANSWER This exercise is a two breath pattern.
Shell Stretch Starting Position - CORRECT ANSWER Seated on heels, legs slightly abducted, back straight, hands by sides.
Shell Stretch Movements Part 1 - CORRECT ANSWER Inhale to prepare
Exhale, engage abdominals. Flex forward one vertebrae at a time, initiating from the top of your head, articulating down through each and every vertebrae until your spine is flexed over your lap.
Shell Stretch Movements Part 2 - CORRECT ANSWER Inhale, keep abs engaged & expand back of rib cage. Keeping head & shoulders relaxed.
Exhale, allow spinal extensors to release with breath.
Shell Stretch Essence - CORRECT ANSWER Transversus Abdominis to compress abdomen & stabilise lumbo-pelvic region. Deep pelvic floor muscles to aid firing transversus. Lengthen spinal extensors.
Shell Stretch Repetitions - CORRECT ANSWER Complete several reps.
Objective of Hundred Exercise Part 1 - CORRECT ANSWER It's about abdominal endurance and breathing
continually throughout the endurance. You want to maintain abdominal connection throughout.
Objective of Hundred Exercise Part 2 - CORRECT ANSWER If you feel your back starting to arch or your abdominals starting to pop up you want to bend your knees in and reconnect by pulling your belly button towards your spine and your spine towards the mat.
