Pilates Written Exam
Three forms of electricity training - ANS-Endurance Training (light weights, excessive reps)
Strength building: prioritizes medium weight, med reps
Muscle constructing: excessive weight, low reps
3 ways to settlement muscle tissues - ANS-concentric (shorten a muscle)
isometric (static contraction of muscle and angle of joint does no longer alternate)
eccentric (extend a muscle)
four motions of the spine - ANS-flexion (rounding)
extension (arching)
lateral flexion (facet bending)
rotation (rotating ribcage)
eight precept motions of the shoulders - ANS-Flexion, Extension
Abduction, Adduction
External rotation, internal rotation
Horizontal Abduction, Horizontal Adduction
Combos
9 standards of pilates - ANS-Concentration (mental awareness)
Control (center control, relates to top-quality movment)
Centering (torso wrap - center stabilization, all layers of core that wrap round torso inclusive of
internal and outer unit)
Breathing (Freeing breath)
Fluid Movement (skeletal motion, moving thru variety of movement even as supported)
Skeletal Alignment (positioning)
Precision(pass with minimal strength expenditure. How anxious gadget speaks to muscle mass)
Endurance (light weight and high repetitions)
Release(launch of joints for mobility helps with flexibility)
eleven revolutionary sequences - ANS-
AOS - ribs movin'/rotation/hands shifting scapula upward - ANS-Anterior Oblique System
'X' at the front of frame - used for nearly each flow we make
Go to exercise: hip fold
External oblique
, opposite facet: inner oblique, hip adductors
intervening belly Fascia
Appropriate range of exercises in a standard mat elegance - ANS-12-20 works properly
This does now not encompass warm up, transitions, and cool downs
BH Mission - ANS-Prepare college students to become respected movement professionals!
BH makes use of a three phase method to construct most suitable strength and movement
inside the whole frame - ANS-Stability - Integrated Strength - Proprioception
Phase 1 - create balance within the core and mobility on the essential joints
Phase 2 - prioritizes incorporated strength with full body sporting events progressing from
simple to dynamic
Phase three - Proprioception (frame cognizance and wherein you're in space)
BH Vision - ANS-global chief in proof-based totally, somatic informed motion training for fall
Body Harmonics - Your new name - ANS-Body Harmonics Certified Pilates and Movement
Teacher
Body Harmonics Values - ANS-Provide a welcoming and inclusive space to study and grow
Motto is "meet the man or woman wherein they're"
(match the workout to the individual now not the man or woman to the exercise)
Classical Mat exercises (49) - ANS-
Core - ANS-refers back to the muscle mass which can be attached to the spine and pelvis
the core stabilizes the backbone and pelvis throughout functional sports in all planes of
movement
correct middle method freedom of movement, distribution of forces, most appropriate
manipulate and performance of movement
Core Cueing for Inner Unit Activation - ANS-Level 1: Beginners (draw stomach button to
backbone)
Level 2: Intermediate (draw lower stomach in and wide)
Level three: Pos-rehab scenario (Exhale and set off lower stomach TRA + Pelvic Floor)
Level 4: Inhale and pass!
Core integrity - ANS-refers back to the potential to preserve a strong, but dynamic trunk
(shoulder girdle, backbone, and pelvic girdle) at the same time as shifting the limbs
Three forms of electricity training - ANS-Endurance Training (light weights, excessive reps)
Strength building: prioritizes medium weight, med reps
Muscle constructing: excessive weight, low reps
3 ways to settlement muscle tissues - ANS-concentric (shorten a muscle)
isometric (static contraction of muscle and angle of joint does no longer alternate)
eccentric (extend a muscle)
four motions of the spine - ANS-flexion (rounding)
extension (arching)
lateral flexion (facet bending)
rotation (rotating ribcage)
eight precept motions of the shoulders - ANS-Flexion, Extension
Abduction, Adduction
External rotation, internal rotation
Horizontal Abduction, Horizontal Adduction
Combos
9 standards of pilates - ANS-Concentration (mental awareness)
Control (center control, relates to top-quality movment)
Centering (torso wrap - center stabilization, all layers of core that wrap round torso inclusive of
internal and outer unit)
Breathing (Freeing breath)
Fluid Movement (skeletal motion, moving thru variety of movement even as supported)
Skeletal Alignment (positioning)
Precision(pass with minimal strength expenditure. How anxious gadget speaks to muscle mass)
Endurance (light weight and high repetitions)
Release(launch of joints for mobility helps with flexibility)
eleven revolutionary sequences - ANS-
AOS - ribs movin'/rotation/hands shifting scapula upward - ANS-Anterior Oblique System
'X' at the front of frame - used for nearly each flow we make
Go to exercise: hip fold
External oblique
, opposite facet: inner oblique, hip adductors
intervening belly Fascia
Appropriate range of exercises in a standard mat elegance - ANS-12-20 works properly
This does now not encompass warm up, transitions, and cool downs
BH Mission - ANS-Prepare college students to become respected movement professionals!
BH makes use of a three phase method to construct most suitable strength and movement
inside the whole frame - ANS-Stability - Integrated Strength - Proprioception
Phase 1 - create balance within the core and mobility on the essential joints
Phase 2 - prioritizes incorporated strength with full body sporting events progressing from
simple to dynamic
Phase three - Proprioception (frame cognizance and wherein you're in space)
BH Vision - ANS-global chief in proof-based totally, somatic informed motion training for fall
Body Harmonics - Your new name - ANS-Body Harmonics Certified Pilates and Movement
Teacher
Body Harmonics Values - ANS-Provide a welcoming and inclusive space to study and grow
Motto is "meet the man or woman wherein they're"
(match the workout to the individual now not the man or woman to the exercise)
Classical Mat exercises (49) - ANS-
Core - ANS-refers back to the muscle mass which can be attached to the spine and pelvis
the core stabilizes the backbone and pelvis throughout functional sports in all planes of
movement
correct middle method freedom of movement, distribution of forces, most appropriate
manipulate and performance of movement
Core Cueing for Inner Unit Activation - ANS-Level 1: Beginners (draw stomach button to
backbone)
Level 2: Intermediate (draw lower stomach in and wide)
Level three: Pos-rehab scenario (Exhale and set off lower stomach TRA + Pelvic Floor)
Level 4: Inhale and pass!
Core integrity - ANS-refers back to the potential to preserve a strong, but dynamic trunk
(shoulder girdle, backbone, and pelvic girdle) at the same time as shifting the limbs
