Basi Pilates Mat Course exam Already Passed!!

Ten principles - Answer-Awareness, Balance, Control, Efficiency, Precision, Breath, Concentration, Center, Flow, Harmony Benefits of working in neutral position - Answer-Encourages balanced muscular development of pelvic complex, and correct muscle recruitment. Using neutral spine position teaches efficient posture and lateral alignment. Neutral Pelvis - Answer-The position of the pelvis when the anterior superior iliac spine (ASIS) on each side of the pelvis and pubic symphysis (PS), are in the same horizontal plane (coronal plane when erect) and the two ASIS are in the same transverse plane. Finding Neutral Pelvis - Answer-When lying supine, the triangle formed by ASIS and PS landmarks should be in same horizontal plane. Posterior Pelvic Tilt - Answer-If PS is higher than ASIS (tuck) Anterior Tilt - Answer-If ASIS is higher than PS (arch) Muscle Groups that act on Pelvic complex - Answer-Spinal Flexors, Pelvic Floor, Spinal extensors, Spinal lateral flexors and rotators, Hip Flexors, Hip Extensors, Hip Adductors, Hip Abductors, Hip external rotators, Hip internal rotators Benefits of Breathing - Answer-Oxygenate blood and nourish body on cellular level Improve circulation Calm body and mind Encourage concentration Recruit appropriate muscles for the movements Provide rhythm for movements Breath Cycle - Answer-Process of Inhalation and ExhalationInhalation - Answer-Contraction of the diaphragm to enlarge chest cavity and draw air INTO the lungs Exhalation - Answer-Relaxation of the diaphragm which causes decrease in volume of chest cavity and increase of pressure inside the lungs. To equalize pressure to outside, air is forced out of the lungs Pilates Breathing - Answer-Lateral breathing or intercostal breathing Muscle Focus - Answer-The muscle or group of muscles that is the primary focus of the exercise. Objectives - Answer-Describes action of muscle Cues - Answer-Actual execution of exercise (precision) Stabilizers - Answer-Stabilize the movement Movers - Answer-Muscles that produce the movement Synergists - Answer-Members of a group of muscles working together to produce a movement Initiators - Answer-A link between stabilizers and movers when transitioning from stable, static state to mobile state When and where was Joseph Pilates Born - Answer-Germany 1880 When was first Pilates studio opened and where - Answer-1926, New York General protocols of safety - Answer-Warm up Prepare body Monitor heart rate and body temperature Cool DownFundamental Level Exercises Module 1 - Answer-Pelvic Curl Spine Twist Supine Chest Lift Chest Lift with Rotation Single leg lifts / Leg changes Hundred Prep Roll up Leg Circles Rolling like a ball Spine stretch Side lifts Back extension Rest position