MAT PILATES STUDY GUIDE -
BALANCED BODY WITH COMPLETE
SOLUTIONS
What are the three levels of observation an instructor can use to analyze a client's
movement patterns? - ANSWER-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? - ANSWER-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? - ANSWER-
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? - ANSWER-Current fitness level, age, quality of motor control and
learning style
The 80/20 rule in training applies to what philosophy? - ANSWER-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? - ANSWER-Breathing, inner unit, outer
units, spinal mobility
On an inhale, the diaphragm contracts and the dome moves - ANSWER-downward,
drawing air in
Inhaling generally helps to facilitate what spinal movement - ANSWER-extension
The inner unity or core includes what muscles - ANSWER-Pelvic floor, transverse
abdominis, multifidi and diaphragm
What foundational exercises bring awareness to breath in relationship to the
transversus abdominis - ANSWER-Fingertip abdominals
All four abdominals
In a normal, healthy body, the inner unit of the core fires - ANSWER-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 - ANSWER-marching, toe taps, dead
bugs
Which exercise is a good way to teach lumbopelvic stability in prone - ANSWER-
swimming
A supine exercise which strengthens the hamstring and glutes while training stability in
the oblique slings is - ANSWER-bridge marching
All of the following are true statements about the sacroilliac joint - ANSWER-Often an
area of dysfunction
allows for minimal movement
attached to the pelvis via strong ligaments
Marching with contralateral arm swing trains - ANSWER-counter rotation of the torso
and pelvis with leg and arm movements
What powerful lower body exercises build balanced strength in the legs andhips -
ANSWER-Squats and lunges
When creating an upper body training protocol all of the following are important to
consider (3) - ANSWER-Glenohumeral stability and endurance
Scapular mobility and coordination
scapular stability and dynamic control
Functional movement patterns of the upper body include (3) - ANSWER-Pushing
pulling
lifting
(NOT striding)
The primary functions of the spine include - ANSWER-Force transference
Protection of the spinal cord and nerve roots
movement
What is the name of the first cervical vertebrae - ANSWER-atlas
The purpose of the tail wag and seated side stretch is to facilitate and enhance what
spinal movements - ANSWER-lateral flexion
Movements of the spine in the sagittal or "wheel" plane include - ANSWER-flexion and
extension
The nucleus pulposus of the spine is - ANSWER-The soft, jelly like center of the
intervertebral disc
BALANCED BODY WITH COMPLETE
SOLUTIONS
What are the three levels of observation an instructor can use to analyze a client's
movement patterns? - ANSWER-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? - ANSWER-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? - ANSWER-
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? - ANSWER-Current fitness level, age, quality of motor control and
learning style
The 80/20 rule in training applies to what philosophy? - ANSWER-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? - ANSWER-Breathing, inner unit, outer
units, spinal mobility
On an inhale, the diaphragm contracts and the dome moves - ANSWER-downward,
drawing air in
Inhaling generally helps to facilitate what spinal movement - ANSWER-extension
The inner unity or core includes what muscles - ANSWER-Pelvic floor, transverse
abdominis, multifidi and diaphragm
What foundational exercises bring awareness to breath in relationship to the
transversus abdominis - ANSWER-Fingertip abdominals
All four abdominals
In a normal, healthy body, the inner unit of the core fires - ANSWER-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 - ANSWER-marching, toe taps, dead
bugs
Which exercise is a good way to teach lumbopelvic stability in prone - ANSWER-
swimming
A supine exercise which strengthens the hamstring and glutes while training stability in
the oblique slings is - ANSWER-bridge marching
All of the following are true statements about the sacroilliac joint - ANSWER-Often an
area of dysfunction
allows for minimal movement
attached to the pelvis via strong ligaments
Marching with contralateral arm swing trains - ANSWER-counter rotation of the torso
and pelvis with leg and arm movements
What powerful lower body exercises build balanced strength in the legs andhips -
ANSWER-Squats and lunges
When creating an upper body training protocol all of the following are important to
consider (3) - ANSWER-Glenohumeral stability and endurance
Scapular mobility and coordination
scapular stability and dynamic control
Functional movement patterns of the upper body include (3) - ANSWER-Pushing
pulling
lifting
(NOT striding)
The primary functions of the spine include - ANSWER-Force transference
Protection of the spinal cord and nerve roots
movement
What is the name of the first cervical vertebrae - ANSWER-atlas
The purpose of the tail wag and seated side stretch is to facilitate and enhance what
spinal movements - ANSWER-lateral flexion
Movements of the spine in the sagittal or "wheel" plane include - ANSWER-flexion and
extension
The nucleus pulposus of the spine is - ANSWER-The soft, jelly like center of the
intervertebral disc
