Mat Pilates Study Guide - Balanced Body || 100% Errorless
Answers.
What are the three levels of observation an instructor can use to analyze a client's movement
patterns? correct answers global, integrated planar and local
When observing vertical alignment from the side, what key bony landmarks do you want to
line up with the plumb line of gravity? correct answers Tip of earlobe, top of shoulder, center
of rib cage, high point of illiac creast, mid-point of the lateral side of the knee, slightly in
front of the lateral malleolus of the ankle
What muscle imbalances are usually associated with thoracic kyphosis? correct answers
Thoracic extensors and scapular stabilizers are weak or long, anterior chest muscles are tight
or short
When training clients what key factors are important to consider when planning our exercise
program? correct answers Current fitness level, age, quality of motor control and learning
style
The 80/20 rule in training applies to what philosophy? correct answers When training, 80%
of a session is dedicated to refining skills the client has already learned and 20% to learn new
skills.
What are the four elements of Trunk Integration? correct answers Breathing, inner unit, outer
units, spinal mobility
On an inhale, the diaphragm contracts and the dome moves correct answers downward,
drawing air in
Inhaling generally helps to facilitate what spinal movement correct answers extension
The inner unity or core includes what muscles correct answers Pelvic floor, transverse
abdominis, multifidi and diaphragm
What foundational exercises bring awareness to breath in relationship to the transversus
abdominis correct answers Fingertip abdominals
All four abdominals
In a normal, healthy body, the inner unit of the core fires correct answers Reflexively in
reaction to postural changes and load being placed on the spine, Consciously when needed
for support, and helps to propel the body forward.
Supine exercises which teach lumbopelvic stability correct answers marching, toe taps, dead
bugs
Which exercise is a good way to teach lumbopelvic stability in prone correct answers
swimming
, A supine exercise which strengthens the hamstring and glutes while training stability in the
oblique slings is correct answers bridge marching
The primary functions of the spine include correct answers Force transference
Protection of the spinal cord and nerve roots
movement
What is the name of the first cervical vertebrae correct answers atlas
The purpose of the tail wag and seated side stretch is to facilitate and enhance what spinal
movements correct answers lateral flexion
Movements of the spine in the sagittal or "wheel" plane include correct answers flexion and
extension
The nucleus pulposus of the spine is correct answers The soft, jelly like center of the
intervertebral disc
When creating lower body training protocols, it is important to train all the following correct
answers optimum leg alignment
balance joint range of motion and muscle strength
agility, balance and coordination
When observing alignment of the legs, ideal standing alignment is correct answers Side: hip,
knee and ankle joints are lined up over each other
Anterior: Just inside the ASIS of the hip lines up with the center of the patella and roughly
with the second toe of the foot
Posterior: center of the gluteal fold, center of the back of the knee, achilles are vertical and
center through the heel.
Foot and ankle work, such as heel raises and jumping, work to correct answers stabilize the
ankle, strengthen the ankle, and improve balance
Without good range of motion on boths sides of a joint, the muscles cannot work correctly.
For example, if the hip flexors are too tight, the hamsrings won't have enough range to work
well and strength gains will be difficult. This is an example of correct answers Reciprocal
inhibition
All of the following are true statements about the sacroilliac joint correct answers Often an
area of dysfunction
allows for minimal movement
attached to the pelvis via strong ligaments
Marching with contralateral arm swing trains correct answers counter rotation of the torso
and pelvis with leg and arm movements
What powerful lower body exercises build balanced strength in the legs andhips correct
answers Squats and lunges
Answers.
What are the three levels of observation an instructor can use to analyze a client's movement
patterns? correct answers global, integrated planar and local
When observing vertical alignment from the side, what key bony landmarks do you want to
line up with the plumb line of gravity? correct answers Tip of earlobe, top of shoulder, center
of rib cage, high point of illiac creast, mid-point of the lateral side of the knee, slightly in
front of the lateral malleolus of the ankle
What muscle imbalances are usually associated with thoracic kyphosis? correct answers
Thoracic extensors and scapular stabilizers are weak or long, anterior chest muscles are tight
or short
When training clients what key factors are important to consider when planning our exercise
program? correct answers Current fitness level, age, quality of motor control and learning
style
The 80/20 rule in training applies to what philosophy? correct answers When training, 80%
of a session is dedicated to refining skills the client has already learned and 20% to learn new
skills.
What are the four elements of Trunk Integration? correct answers Breathing, inner unit, outer
units, spinal mobility
On an inhale, the diaphragm contracts and the dome moves correct answers downward,
drawing air in
Inhaling generally helps to facilitate what spinal movement correct answers extension
The inner unity or core includes what muscles correct answers Pelvic floor, transverse
abdominis, multifidi and diaphragm
What foundational exercises bring awareness to breath in relationship to the transversus
abdominis correct answers Fingertip abdominals
All four abdominals
In a normal, healthy body, the inner unit of the core fires correct answers Reflexively in
reaction to postural changes and load being placed on the spine, Consciously when needed
for support, and helps to propel the body forward.
Supine exercises which teach lumbopelvic stability correct answers marching, toe taps, dead
bugs
Which exercise is a good way to teach lumbopelvic stability in prone correct answers
swimming
, A supine exercise which strengthens the hamstring and glutes while training stability in the
oblique slings is correct answers bridge marching
The primary functions of the spine include correct answers Force transference
Protection of the spinal cord and nerve roots
movement
What is the name of the first cervical vertebrae correct answers atlas
The purpose of the tail wag and seated side stretch is to facilitate and enhance what spinal
movements correct answers lateral flexion
Movements of the spine in the sagittal or "wheel" plane include correct answers flexion and
extension
The nucleus pulposus of the spine is correct answers The soft, jelly like center of the
intervertebral disc
When creating lower body training protocols, it is important to train all the following correct
answers optimum leg alignment
balance joint range of motion and muscle strength
agility, balance and coordination
When observing alignment of the legs, ideal standing alignment is correct answers Side: hip,
knee and ankle joints are lined up over each other
Anterior: Just inside the ASIS of the hip lines up with the center of the patella and roughly
with the second toe of the foot
Posterior: center of the gluteal fold, center of the back of the knee, achilles are vertical and
center through the heel.
Foot and ankle work, such as heel raises and jumping, work to correct answers stabilize the
ankle, strengthen the ankle, and improve balance
Without good range of motion on boths sides of a joint, the muscles cannot work correctly.
For example, if the hip flexors are too tight, the hamsrings won't have enough range to work
well and strength gains will be difficult. This is an example of correct answers Reciprocal
inhibition
All of the following are true statements about the sacroilliac joint correct answers Often an
area of dysfunction
allows for minimal movement
attached to the pelvis via strong ligaments
Marching with contralateral arm swing trains correct answers counter rotation of the torso
and pelvis with leg and arm movements
What powerful lower body exercises build balanced strength in the legs andhips correct
answers Squats and lunges
