Mat

Question 1

What four mat exercises require caution for clients with low back problems?

Answer 1

1. Rolling like a ball
2. Roll up
3. Neck pull
4. Criss cross

Question 2

What are 3 mat exercises that are safe throughout pregnancy?

Answer 2

1. Side leg series
2. Cat/cow
3. Pregnant cat

Question 3

Create a short mat class using 15 exercises

Answer 3

1. Hundred
2. Roll up
3. Single leg circles
4. Rolling like a ball
5. Single leg stretch
6. Double leg stretch
7. Single straight leg stretch
8. Double straight leg stretch
9. Criss cross
10. Saw
11. Swan
12. Single leg kicks
13. Double leg kicks
14. Swimming
15. Side leg lifts

Question 4

What mat exercises are contraindicated for clients with osteoporosis?

Answer 4

100
Rolling like a ball
Double straight leg stretch

Question 5

Name 2 pre pilates exercises for engaging the core.

Answer 5

1. Fingertip abdominals
2. Standing multifidi engagement

Question 6

Name 3 pre pilates exercises for increasing scapular mobility and stability

Answer 6

1. Telescope arms
2. Sternum drop
3. Plank/Push-ups

Question 7

Name 3 pre pilates exercises for teaching pelvic stability

Answer 7

1.Marching
2. Toe taps
3. Opposite arm/leg reach on all fours

Question 8

Name 3 different stretching techniques

Answer 8

1. Contract/Release
2. Active isolated stretch
3. Static stretching

Question 9

What was the name of Joesph Pilates wife?

Answer 9

Clara

Question 10

What did Joesph Pilates call his method?

Answer 10

Contrology

Question 12

What mat exercises require caution for clients with low back problems?

Answer 12

-Spine twist
-Rollover
-Neck pull
-Side bend
-Boomerang

Question 13

Name 3 level 2 mat exercises that increase scapular stability

Answer 13

1.Hip circles
2. Leg pull down
3. Side bend twist

Question 14

Name three level 2 mat exercises that require caution for clients with neck and shoulder injuries

Answer 14

1. Roll over
2. Jack knife
3. Neck pull

Question 16

Name 3 level 2 mat exercises that require caution for clients with wrist injuries

Answer 16

-Shoulder bridge
-Side bend twist
-Bicycle

Question 17

TRUE OR FALSE: This course uses the roller, ring, ball and band to enhance the
traditional mat repertoire

Answer 17

True

Question 18

Where can the ball be placed to enhance the exercise The Hundred?

Answer 18

Behind the back
*Between the ankles or knees

Question 19

Where can the ball be placed to enhance the exercise: Single Leg stretch?

Answer 19

Under pelvis
*Behind back

Question 20

Where can the ball be placed to enhance the exercise: Criss Cross

Answer 20

Under pelvis
*behind back

Question 21

Where can the ball be placed to enhance the exercise: Bicycle

Answer 21

*Under pelvis
Behind back

Question 22

Where can the Ring be placed to enhance the exercise: Rolling like a ball

Answer 22

In hands

Question 23

Where can the Ring be placed to enhance the exercise: Open leg rocker

Answer 23

Between ankles or knees

Question 24

Where can the Ring be placed to enhance the exercise: Boomerang

Answer 24

Between ankles or knees

Question 25

List two differences between the Abdominal curl with a ball behind the back and the abdominal curl with the ring in hands

Answer 25

1. Abdominal curl w/ ball behind back helps to think about ribs drawing down into ball --> Tactile pressure 2. Abdominal curl w/ ring in hands helps to engage back muscles and feed into the inner unit

Question 26

List 2 ways to use band for double leg kicks that makes the exercise easier

Answer 26

1. Increase back extension 2. Creating resistance for legs and glutes to work against wider than traditional hands behind back

Question 27

List 5 exercises on the roller that can be used to create dynamic stretching sequence

Answer 27

Psoas and hamstring stretch ADductor stretch ABductor stretch Chest stretch Angels in the snow

Question 28

List 3 exercises using the band to enhance upper body strength

Answer 28

1. Lateral rotation 2. Medial rotation 3. Lat

Question 29

Ring workout lower body strength

Answer 29

Hamstring press Side lying leg circles Adductor squeeze

Question 30

Ring workout upper body strength and balance

Answer 30

Abdominal curl with hands inside ring Bridge with ring between hands Roll-up with ring in hands

Question 31

Ring workout for whole body movement

Answer 31

Roll over Corkscrew Jack Knife

Question 32

Ring workout dynamic flexibility

Answer 32

Psoas stretch Hamstring stretch Neck Release