Mat Pilates Study Guide - Balanced
Body Questions & Answers(RATED A)
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
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)
Sternum drops primarily move the scapula in - ANSWER Protraction and retraction
Upward rotation of the scapulae occur when the arms - ANSWER move overhead
The stretch reflex is responsible for - ANSWER moderating muscle length
protecting against overstretching of a joint
Myofascial release techniques are designed to do all the following - ANSWER Relax
muscles
improve blood and lymphatic circulation
decrease "stickiness" between the tissues
Active isolated stretching technique is - ANSWER Contracting the opposing muscle to
release the target muscle
all the following are an important part of recovery (3) - ANSWER Breath
Rest
Relaxation
List the 9 pilates principles - ANSWER Breathing
Concentration
Control
Precision
Rhythm and flow
whole body movement
balanced muscle development
centering
relaxation
Body Questions & Answers(RATED A)
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
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)
Sternum drops primarily move the scapula in - ANSWER Protraction and retraction
Upward rotation of the scapulae occur when the arms - ANSWER move overhead
The stretch reflex is responsible for - ANSWER moderating muscle length
protecting against overstretching of a joint
Myofascial release techniques are designed to do all the following - ANSWER Relax
muscles
improve blood and lymphatic circulation
decrease "stickiness" between the tissues
Active isolated stretching technique is - ANSWER Contracting the opposing muscle to
release the target muscle
all the following are an important part of recovery (3) - ANSWER Breath
Rest
Relaxation
List the 9 pilates principles - ANSWER Breathing
Concentration
Control
Precision
Rhythm and flow
whole body movement
balanced muscle development
centering
relaxation
