Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Pilates > M1 Movements > Flashcards

M1 Movements Flashcards

1
Q

What’s important in hundred

A

Breath into the ribcage to maintain integrity of the abdominal wall.
Bear weight through the sacrum when lowering legs.
Length of the inhale and exhale are the same.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Movement benefits of hundred

A

Improved abdominal strength and awareness.
Improved breathe use and control.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Precautions of hundred and their modifications

A

Lack of abdominal strength, awareness - bend legs
Stenosis or disc pathology - bend legs
Osteoporosis or cervical pain - prop head up with cushion

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Regressions and progressions for hundred

A

R - Keep feet on floor
R - Use cushion under the scapula to assist in thoracic flexion
R - Shorten breathe cycle, decrease counts or sets
P - Hold ball or ring between lower legs
P - Perform as part of a longer sequence of exercises

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Related exercises to hundred

A

Roll up, single leg stretch, double leg stretch, supine abdominal series, teaser

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What’s important in the roll up

A

Avoid tucking the pelvis and pressing the lumbar spine into the mat.
The pelvis should move between horizontal and vertical.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Movement benefits of the roll up

A

Improved spine mobility and abdominal strength.
Improved hip flexor length

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Precaution of the roll up and their modifications

A

Rigid thorax - use assisted variations
Pregnancy - use assisted variations only mobilising the spine into partial roll back with arm assistance
Chronic disc pathology - use assistance as needed

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Contraindications of the roll up

A

Acute disc pathology, acute cervical pathology, osteoporosis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Regressions and progressions for the roll up

A

R - use springs
R/P - Hold ring or dowel in hands
P - Maintain arms overhead
P - Perform on foam roller

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Related exercises to the roll up

A

Assisted roll up, spine stretch, saw, 100, roll over, standing roll down

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What’s important in the rollover

A

Contraindicated for those with low bone density.
Roll over, not up.
Maintain even spine flexion in roll over position.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Movement benefits of the rollover

A

Lengthening of the back of the body/legs.
Improved spine mobility.
Improved core control, especially for leg circle.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Precautions of the rollover and their modifications

A

Poor spine mobility - bend the legs; practice short spine on reformer, prop hips up on bolster or spine corrector.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Contraindications of the rollover

A

Acute disc pathology, acute cervical pathology, acute adverse neural tension, osteoporosis.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Regressions of the rollover

A

R - bridging
R - bend the knees
R - perform small or no leg circles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Progressions of the rollover

A

P - Reach arms overhead
P - Perform full leg circle to increase ab load

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Related exercises to the rollover

A

Rollup, spine stretch, leg circles, open leg rocker, corkscrew, jackknife, control balance, boomerang.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

What’s important in the single leg stretch

A

Press the shin up and forward into the hands.
Tempo should be brisk once the movement in learned.
Press the bottom leg long and toward the mat.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Movement benefits of the single leg stretch

A

Improved abdominal strength and awareness.
Improved breath use and core control.
Improved hip mobility and hip flexor length.
Improved spine mobility into thoracic flexion.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Precautions of the single leg stretch and their modifications

A

Stenosis and disc pathology - bend legs, maintain lower ribs on the mat.
Osteoporosis or cervical pain - prop head up with cushion, torso down.
Pregnancy - prop up torso and slide legs on the ground, perform seated.
Knee discomfort - bend to comfortable position.
THR(P) - avoid bending past 90 degrees, externally rotate leg

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Contraindications of the single leg stretch

A

Acute spinal pathology

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Regressions and progressions for the single leg stretch

A

R - perform seated
R - Use cushion under scapula to assist in thoracic flexion or hands behind head
P - Pull thigh to chest without rolling down
Perform as part of longer sequence of exercise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Related exercises to single leg stretch

A

Chest lift, 100s, double leg stretch

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

What’s important in rolling and seal

A

Contraindicated for those with low bone density.
Find ‘hang-time’ in the shoulder stand.
Have fun

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

Movement benefits of rolling and seal

A

Improved balance and core control in flexion

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

Precautions of rolling and seal and their modifications

A

Poor spine mobility - hold the backs of the thighs and allow the legs to straighten and bend.
Discomfort at coccyx - create a space for tailbone, sitting with a mat under each sit bone and 1in/cm space between

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

Contraindications for rolling and seal

A

Acute vertigo, acute disc pathology, osteoporosis/penia

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

Regressions for rolling and seal

A

R - Bridging
R - Hold behind the thighs
R - Allow the toes to touch the mat
R - Decrease number of claps (seal)
P - Pull body and legs into a tight ball
P - Perform full leg circle
P - Increase the number of claps (seal)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

Related exercises to rolling and seal

A

Assisted roll up, roll up, open leg rocker, boomerang

31
Q

What’s important in swan 1

A

Move the thoracic spine into extension curve.
Align the shoulders over the wrists.
Gaze forward.
Peel the thighs off of the mat, lower leg on mat.

32
Q

Movement benefits of swan 1

A

Improved spine mobility in extension.
Improved shoulder and upper extremity strength.
Improved hip and shoulder mobility.
Improved awareness of spinal extension.
Improved posture.

33
Q

Precautions of swan 1 and their modifications

A

Arms/hands uncomfortable in weight bearing - perform prone press up.
Knee discomfort - pad as needed.
Spinal stenosis - move in comfortable range, improve thoracic and hip extension.

34
Q

Contraindications of swan 1

A

Acute stenosis, acute shoulder pathology, non-weight bearing in UE

35
Q

Regressions and progressions of swan 1

A

R - Prone press up
R - Dart
P - Swan 2

36
Q

Related exercises

A

Prone press up, dart, swan 2, single leg kick, double leg kick

37
Q

What’s important in swan 2

A

Maintain thoracic spine in extension curve.
Gaze forward.
Rock smoothly.
Warn clients not to let their face hit the floor.

38
Q

Movement benefits of swan 2

A

Improved spinal mobility in extension.
Improved hip and shoulder mobility.
Improved shoulder and upper extremity strength.
Improved dynamic control of spinal/hip extension.
Improved posture.

39
Q

Precautions of swan 2 and their modifications

A

Spinal stenosis - move in comfortable range, improve thoracic and hip extension.

40
Q

Contraindications of swan 2

A

Acute stenosis, acute shoulder pathology, non-weight bearing in UE, osteoporosis (too much impact)

41
Q

Regressions and progressions for swan 2

A

R - Prone press up
R - dart
R - Swan 1
P - Swan 3 (arms overhead)

42
Q

Related exercises to swan 2

A

Swan 1, dart, prone press up, swan 3, single leg kick, double leg kick

43
Q

What’s important in the single leg kick

A

Move the thoracic spine into extension curve.
Lengthen the front of torso.
Maintain pelvis steady when kicking.
Gaze forward.
Tempo.

44
Q

Movement benefits of single leg kick

A

Improve spinal and hip mobility in extension.
Improved shoulder and upper extremity strength.
Improved awareness of spinal extension.
Improved posture.
Lengthening of quads with engagement of hip extensors

45
Q

Precautions of single leg kick and their modifications

A

Shoulder uncomfortable in weight bearing - place head on hands .
Knee discomfort - bend in comfortable range.
Spinal stenosis - move into comfortable range, improve thoracic and hip extension.
Cervical discomfort - move spine toward neutral instead of extension.
Acute SIJ pain, acute pubic symphysis pain

46
Q

Contraindications of the single leg kick

A

Acute stenosis, non-weight bearing UE

47
Q

Regressions and progressions of single leg kick

A

R - Prone press up
R - Dart
P- Swan 2

48
Q

Related exercises to single leg kick

A

Prone press up, dart, swan 2, bridging, double leg kick

49
Q

What’s important in the scarecrow

A

Ensure adequate shoulder ROM and control.
Keep humerus externally rotated and head of humerus in the socket.

50
Q

Movement benefits of the scarecrow

A

Improved scapular and humeral strength and awareness.
Improved thoracic strength and mobility.
Improved posture.

51
Q

Precautions of the scarecrow and their modifications

A

Decreased shoulder ROM - prop up on box or mats. Lean ribs against a ball on the wall and perform in standing.
Stenosis.

52
Q

Contraindications for scarecrow

A

Shoulder impingement

53
Q

Regressions and progressions for scarecrow

A

R - Do prone press up
R - Do movement in parts
R - Add hip extension to add trunk support
P - Add arm choreography

54
Q

What’s important in leg circles

A

Allow the leg to move freely in the leg socket.
Avoid pressing arms or legs heavily into the mat.
Spine is elongated into neutral alignment.
It’s okay for the torso to move a little during the learning progress.
Imagine pressing the leg down instead of holding it up.

55
Q

Movement benefits of leg circles

A

Improved hip mobility.
Improved core control.
Length at the front and inner hip.

56
Q

Precautions of leg circles and their modifications.

A

Stenosis - avoid lumbar extension.
Hip ‘pop’ - Re-align pelvis slightly anterior or posterior and/or change rotation of leg.
Late stage pregnancy - avoid moving at end of range motion

57
Q

Contraindications of leg circles

A

Acute pubic symphysis pain, acute SIJ pain

58
Q

Regressions and progressions of leg circles

A

R - Bend one or both legs
R - Use elastic band around foot or leg
P - Increase tempo
P - Reach arms to ceiling.

59
Q

Related exercises to leg circles

A

Deadbug, side kick, single leg stretch, bent knee opening, corkscrew, leg pull, rollover, side to side, single straight leg stretch

60
Q

What’s important in mermaid

A

Both ischium remain within 2 inches of the floor.
Ensure torso is vertical and neutral before beginning movement.
Move in frontal plane before adding rotation.
Shoulder congruence crucial.

61
Q

Movement benefits to mermaid

A

Improved spinal mobility in lateral flexion.
Improved shoulder alignment and awareness.
Improved hip internal and external rotation.

62
Q

Precautions of mermaid and their modifications

A

Osteoporosis - avoid end range movement and rotation/flexion combinations.
Shoulder pain - place top hand on chest, or leave at side, ensure good alignment of bottom arm.
THR (P) - cross legs, sit in chair and place hand on a large gym ball.
Knee pain - sit in any comfortable position, use blocks or box under both sit bones, extend affected leg.

63
Q

Contraindications for mermaid

A

Acute shoulder, hip, knee or spine pathology

64
Q

Regressions and progressions for mermaid

A

R - keep top hand on chest, behind head or along body

65
Q

Related exercises to mermaid

A

Side bend

66
Q

What’s important in the side kick

A

Proper shoulder and torso alignment.
Move the leg without moving the body.
You are challenging the torso in all three planes of movement.

67
Q

Movement benefits from the side kick

A

Improved postural awareness.
Improved hip mobility, shoulder and core strength

68
Q

Precautions of the side kick and their modifications

A

Shoulder pain - lie on side with head supported.
Lateral hip pain - add cushion under or around the greater trochanter.
Decreased torso control secondary to pregnancy pr back pain - bend one or both knees to decrease challenge.
Pregnancy - if needed lie on side with cushion under belly.
Acute SIJ, acute pubic symphysis pain.

69
Q

Contraindications of side kick

A

None

70
Q

Regressions of the side kick

A

R - Bend one or both knees.
R - Lie on side with just head supported.
R - Move legs forward to increase base of support.

71
Q

Progressions of the side kick

A

P - Remove top hand from floor.
P - Increase ROM or tempo
P - Increase number of repetitions to challenge endurance

72
Q

Related exercises to side kick

A

Leg circles, leg pull, side lift, star.

73
Q
A

Pilates (10 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions