BALANCED BODY REFORMER STUDY
GUIDE STUDY GUIDE SUMMARY WITH
VERIFIED EXAM QUESTIONS AND A+
RATED SOLUTIONS
◉ Deep longitudinal system actions. Ans: Creates spinal extension
as in many Swan exercises
◉ Lateral System Actions. Ans: - adduction and abduction of hips
- upslip downslip of pelvis
- balances the forces on pelvis & to keep pelvis level
over femur in walking and standing
◉ When and where was Joseph Huberts Pilates born? Ans: In
Germany around 1883
◉ What exercise equipment did Pilates invent? Ans: - Universal
Reformer
- Wunda chair
- Cadillac
- Ladder barrel
,- Spine Corrector
◉ Who were some of the teachers who carried on Pilates work?
Ans: - Romana Kryzanowski
- Eve Gentry
- Ron Fletcher
- Carola Trier
- Kathleen Stanford Grant
- Lolita San Miguel
- Mary Bowen
◉ What is TVA and it's actions? Ans: Transverse abdominis is the
2nd link in the inner unit chain. TA acts like a corset to draw in the ab
muscles and decrease the diameter of the waist.
◉ What is the diaphragm and it's actions? Ans: It is the primary
muscle of respiration. It forms a dome whose bottom edge attaches
to the inside of the rib cage, the 12th rib. It plays a major role in
breathing, as its contraction increases the volume of the thorax and
so inflates the lungs.
◉ What is Multifidi and it's actions? Ans: Multifidi are small muscles
that connect the transverse process of each vertebra from 3 - 4 (or
, more) levels above. The multifidi and their partner the rotatores fill in
the posterior aspect of the spine between the spinous processes
and the transverse processes and can be felt as the thin & taut band
of muscle on either side of the midline of the spine. It is a core
stabilizer.
◉ What is the Pelvic Floor and it's actions? Ans: The pelvic floor
acts in conjunction with the diaphragm to create the top and bottom
of the cylinder formed by the TVA, the spine and spinal muscles. The
purpose of the pelvic floor is to hold the abdomen up against gravity
and to control what comes out and when.
◉ What is Imprinted Spine? Ans: To imprint spine engage the abs
and press the lower back toward the back with engaging other
muscles. Then engage glutes and hamstrings to bring lower back all
the way to the mat.
◉ What is supported neutral spine? Ans: Supporting the lower spine
by placing a lumbar roll, rolled up towel or rolled up sticky mat
under the back.
◉ List the lightest to heaviest springs on Reformer. Ans: yellow, blue,
red, green
GUIDE STUDY GUIDE SUMMARY WITH
VERIFIED EXAM QUESTIONS AND A+
RATED SOLUTIONS
◉ Deep longitudinal system actions. Ans: Creates spinal extension
as in many Swan exercises
◉ Lateral System Actions. Ans: - adduction and abduction of hips
- upslip downslip of pelvis
- balances the forces on pelvis & to keep pelvis level
over femur in walking and standing
◉ When and where was Joseph Huberts Pilates born? Ans: In
Germany around 1883
◉ What exercise equipment did Pilates invent? Ans: - Universal
Reformer
- Wunda chair
- Cadillac
- Ladder barrel
,- Spine Corrector
◉ Who were some of the teachers who carried on Pilates work?
Ans: - Romana Kryzanowski
- Eve Gentry
- Ron Fletcher
- Carola Trier
- Kathleen Stanford Grant
- Lolita San Miguel
- Mary Bowen
◉ What is TVA and it's actions? Ans: Transverse abdominis is the
2nd link in the inner unit chain. TA acts like a corset to draw in the ab
muscles and decrease the diameter of the waist.
◉ What is the diaphragm and it's actions? Ans: It is the primary
muscle of respiration. It forms a dome whose bottom edge attaches
to the inside of the rib cage, the 12th rib. It plays a major role in
breathing, as its contraction increases the volume of the thorax and
so inflates the lungs.
◉ What is Multifidi and it's actions? Ans: Multifidi are small muscles
that connect the transverse process of each vertebra from 3 - 4 (or
, more) levels above. The multifidi and their partner the rotatores fill in
the posterior aspect of the spine between the spinous processes
and the transverse processes and can be felt as the thin & taut band
of muscle on either side of the midline of the spine. It is a core
stabilizer.
◉ What is the Pelvic Floor and it's actions? Ans: The pelvic floor
acts in conjunction with the diaphragm to create the top and bottom
of the cylinder formed by the TVA, the spine and spinal muscles. The
purpose of the pelvic floor is to hold the abdomen up against gravity
and to control what comes out and when.
◉ What is Imprinted Spine? Ans: To imprint spine engage the abs
and press the lower back toward the back with engaging other
muscles. Then engage glutes and hamstrings to bring lower back all
the way to the mat.
◉ What is supported neutral spine? Ans: Supporting the lower spine
by placing a lumbar roll, rolled up towel or rolled up sticky mat
under the back.
◉ List the lightest to heaviest springs on Reformer. Ans: yellow, blue,
red, green
