STOTT PILATES COMPREHENSIVE
MATWORK TEST QUESTIONS AND ANSWERS
Warm up exercises name all (10) - ANSWER Breathing, Imprint & release, hip
release, spinal rotation, cat stretch, hip rolls, scapula Isolation, arm circles, head
nods, elevation & depression of scapulae
Ab Prep - ANSWER Supine pelvis and spine neutral, knees flexed feet on mat,
legs adducted or abducted hip-distance apart. Arms long by sides palms down,
scapulae stabilized.
Ab Prep rep & essence - ANSWER 5-10 reps
TA to tighten abdomen and brace lumbo-pelvic area, deep pelvic floor to allow
firing TA, RA and obliques concentrically to create thoracic flexion,
eccentrically to control return downward, scapular stabilizers
Ab Prep Modification - ANSWER hands on back of head, hold resistance ring
of fitness circle, fitness circle between the knees, barrel under knees arc, flex
band under spine, arms crossed upon chest, ball or sponge between knees
Breast Stroke Preps - name all - ANSWER 1. hands by shoulders
2. hands by hips
3. hands under forehead
Preparation for breast stroke #1 Hands by shoulders - ANSWER prone, neutral
pelvis. arms bent hands by shoulders, palms down. scapulae stabilized, Legs
extended along mat adducted or abducted hip distance apart parallel ankles
plantar flexed toes gently pointed
inhale - prepare, exhale - stabilize scapulae, extend and lengthen thoracic an
cervical spine, let ribs open but bottom rib maintains contact with mat
, Breast stroke prep #2 hands by hips - ANSWER prone, neutral pelvis. arms
long by sides, palms down. scapulae stabilized, Legs extended along mat
adducted or abducted hip distance apart parallel ankles plantar flexed toes
gently pointed
inhale- open shoulders in front by retracting scapulae to neutral
nexhale - reach fingertips to toes and top of head away from toes to lengthen
upper torso very slightly off mat
inhale - suspended lengthen top of head from toes
exhale - return
Breast stroke prep #3 hands under forehead - ANSWER prone, neutral pelvis.
arms bent hands under forehead, palms down. scapulae stabilized, Legs
extended along mat adducted or abducted hip distance apart parallel ankles
plantar flexed toes gently pointed,
inhale - open shoulders stabilize scapulae
exhale - stabilize scapulae, reach top of head away from toes, and extend upper
torso slightly off mat. Keep long line. hands in contact with forehead
inhale- suspend lengthen
exhale - down to mat
Breast stroke prep Modifications - ANSWER Prone on arc barrel, thin pad
under asis, on two breaths upper body off end of mat, sponge or ball between
knees,
shell stretch - ANSWER seated with knees flexed, seat on heels, legs slightly
abducted. Spine flexed forward over legs. relax arms in front or beside torso on
mat
Hundred - ANSWER supine imprinted position legs parallel and adducted in
air with flexed knees and plantar flexed ankles, toes softly pointed tabletop
position arms long by sides palms down, scapulae stabilized
inhale remain
exhale - extend back of neck, then hold extension and stabilize scapulae, engage
abdominals to draw rib cage towards pelvis and flex thoracic spine bring arms
MATWORK TEST QUESTIONS AND ANSWERS
Warm up exercises name all (10) - ANSWER Breathing, Imprint & release, hip
release, spinal rotation, cat stretch, hip rolls, scapula Isolation, arm circles, head
nods, elevation & depression of scapulae
Ab Prep - ANSWER Supine pelvis and spine neutral, knees flexed feet on mat,
legs adducted or abducted hip-distance apart. Arms long by sides palms down,
scapulae stabilized.
Ab Prep rep & essence - ANSWER 5-10 reps
TA to tighten abdomen and brace lumbo-pelvic area, deep pelvic floor to allow
firing TA, RA and obliques concentrically to create thoracic flexion,
eccentrically to control return downward, scapular stabilizers
Ab Prep Modification - ANSWER hands on back of head, hold resistance ring
of fitness circle, fitness circle between the knees, barrel under knees arc, flex
band under spine, arms crossed upon chest, ball or sponge between knees
Breast Stroke Preps - name all - ANSWER 1. hands by shoulders
2. hands by hips
3. hands under forehead
Preparation for breast stroke #1 Hands by shoulders - ANSWER prone, neutral
pelvis. arms bent hands by shoulders, palms down. scapulae stabilized, Legs
extended along mat adducted or abducted hip distance apart parallel ankles
plantar flexed toes gently pointed
inhale - prepare, exhale - stabilize scapulae, extend and lengthen thoracic an
cervical spine, let ribs open but bottom rib maintains contact with mat
, Breast stroke prep #2 hands by hips - ANSWER prone, neutral pelvis. arms
long by sides, palms down. scapulae stabilized, Legs extended along mat
adducted or abducted hip distance apart parallel ankles plantar flexed toes
gently pointed
inhale- open shoulders in front by retracting scapulae to neutral
nexhale - reach fingertips to toes and top of head away from toes to lengthen
upper torso very slightly off mat
inhale - suspended lengthen top of head from toes
exhale - return
Breast stroke prep #3 hands under forehead - ANSWER prone, neutral pelvis.
arms bent hands under forehead, palms down. scapulae stabilized, Legs
extended along mat adducted or abducted hip distance apart parallel ankles
plantar flexed toes gently pointed,
inhale - open shoulders stabilize scapulae
exhale - stabilize scapulae, reach top of head away from toes, and extend upper
torso slightly off mat. Keep long line. hands in contact with forehead
inhale- suspend lengthen
exhale - down to mat
Breast stroke prep Modifications - ANSWER Prone on arc barrel, thin pad
under asis, on two breaths upper body off end of mat, sponge or ball between
knees,
shell stretch - ANSWER seated with knees flexed, seat on heels, legs slightly
abducted. Spine flexed forward over legs. relax arms in front or beside torso on
mat
Hundred - ANSWER supine imprinted position legs parallel and adducted in
air with flexed knees and plantar flexed ankles, toes softly pointed tabletop
position arms long by sides palms down, scapulae stabilized
inhale remain
exhale - extend back of neck, then hold extension and stabilize scapulae, engage
abdominals to draw rib cage towards pelvis and flex thoracic spine bring arms
