Mat Flashcards
What are the 6 principles of Pilates?
Breath Concentration Centering Control Precision Flow
In the chest lift with rotation exercise, what muscles are the main focus?
Abs, with an emphasis on oblique muscles
What is the main objective of the hundred exercise?
Warm up the body (create heat)
Strengthen abs
Maintain pelvic stability
True or False: In the rolling like a ball exercise the client should maintain a consistent curve in the spine from the head to the tailbone
True
Which of the following tools is used when doing or teaching Pilates?
a. Imagery / cueing
b. Disassociation
c. High repetitions
d. Classifying
Imagery / cueing
True or False: In a typical Pilates session the teacher provides stretching exercises at some time during the class
True
In the exercise “Rolling Like A Ball” the following cueing is often used to assist clients with the movement:
a. Rock like a rocking chair
b. Think of a fishing line unwinding as the body rolls down and being reeled in as it rolls back up
c. Imagine the body like a seal with flippers clapping
d. See the body as a rolling wheel
d. See the body as a rolling wheel
True or False: When lying in a prone position the body is on the back
False
Before performing the “Roll-up” exercise, what exercises will help the client?
Chest lift
Hundred prep
Bridging
Pelvic curl / tilt
What is the main purpose of maintaining control of the lowering leg during the exercise “Straight Leg Stretch”?
Requires more rigorous contraction of the abdominals to maintain stability of the pelvis and lower back
Strengthens hip flexors
What are the principle muscles used during inhalation and exhalation?
Diaphragm (contracts to increase vertical dimensions of thoracic cavity + aid in elevation of lower ribs)
External intercostal muscles (elevates ribs, increasing width of thoracic cavity)
Interchondral part of the internal intercostal muscles (elevates ribs, increasing width of thoracic cavity)
How many vertebrae make up the cervical portion of the spine?
7 cervical vertebra (C1 = atlas, C2 = axis)
How many vertebrae make up the lumbar portion of the spine?
5 lumbar vertebrae
Largest vertebral bodies that support weight of the upper body
What is an antagonistic muscle + what is its function?
A muscle that opposes the action of another.
Antagonistic pairs of muscles create one movement when one (the agonist) contracts and the other (the antagonist) relaxes (e.g., quads + hamstrings, biceps + triceps)
Pilates encourages the development of both agonist + antagonist muscles and highlights the relationship between them – it’s important to strive for a good balance between the two muscle groups in terms of strength, flexibility and control
Define an isotonic contraction
The muscle shortens and movement is produced. There are 2 types: concentric + eccentric
Define an isometric contraction
Tension in the muscle increases. The muscle fires but there is no movement at a joint. In this type of muscle contraction there is no change in length of the muscle, and no movement at the joints
Define a concentric contraction
The muscle tension rises to meet the resistance, and then remains the same as the muscle shortens (e.g., raising a weight during a bicep curl)
Define a eccentric contraction
The muscle lengthens due to the resistance being greater than the force the muscle is producing (e.g., lowering a weight during a bicep curl)
Describe one method for assisting clients with learning rib cage breathing technique
Sit tall with hands placed over each side of the ribcage so that the fingers meet.
Inhale deeply and feel ribs expand out to the sides (hands will move apart)
Exhale completely feeling the finger tips come back together as each side of the ribcage closes inward
Name three contraindications that would require modifications in a Mat Pilates class + name the modifications
- Anterior cruciate ligament knee (ACL) injuries (over-stretching or tearing of ACL in knee; tear can be partial or complete) – avoid standing work + avoid full extension or flexion of the knee + avoid heavy resistance (doctor clearance recommended)
- Plantar fasciitis (pain + inflammation of plantar fascia that runs across bottom of foot and connects heel bone to toes) – avoid jumping + high impact exercise, modify foot positions for comfort (may not be able to be on ball of foot)
- Fibromyalgia (chornic pain disorder that causes widespread pain + tenderness to touch) – keep movements small to start + may tire easily so avoid heavy weight / resistance
- Osteoporosis (bones become brittle / fragile) – avoid exercises that flex/ bend / twist the spine + high impact activities + caution with forward flexion + use smaller movements to avoid stress on spine
How many vertebrae make up the thoracic portion of the spine?
12 thoracic vertebrae (larger than cervical vertebrae)
Holds spinal chord + protects it
What is the sacrum?
The posterior side of the pelvis, which is made up of 5 fused bones
One of the keystones to the pelvis (along with coccyx)
What is the coccyx?
The tailbone, which is made up of 3 to 5 fused bones
One of the keystones to the pelvis (along with sacrum)
How does breath benefit clients?
Improves circulation
Removes toxins from body
Reduces stress
Improves concentration
As a Pilates instructor, what is your goal?
Create the environment to help facilitate the 6 principles of Pilates so that they build upon one another and provide the most benefit to the body
What are the accessory muscles of respiration + what are they used for?
Typically only used when the body needs to process energy quickly (e.g. strenuous exercise, stress response, asthma attack)
Accessory muscles of inspiration (inhale) can also become engaged in everyday breathing when a breathing pattern disorder exists (e.g., sternocleidomastoid + pectorialis major)
Sternocleidomastoid (muscle down the side of neck) Scalene Trapezius Pectorialis major Internal intercostals Abdominal muscles
Why is the spine so important?
Instrumental to the strength, support, flexibility and range of movement our bodies possess
Supports the upper body’s weight + provides posture while allowing for movement and flexibility
Arguably its most important role is protecting the spinal cord
What are the 6 movements of the spine?
Flexion Extension Left lateral flexion Right lateral flexion Right rotation Left rotation
What is kyphosis?
Posterior curvature in the thoracic and sacral regions of the spine
What is lordosis?
Anterior curvature in the cervical and lumbar regions of the spine
What is hyperlordosis?
Anterior tilt of the pelvis with increased lumbar curvature
What is scoliosis?
Condition that causes lateral curvature of the spine
“Breathing” exercise
Pre-Pilates Exercise
- Sit tall with hands placed over each side of the ribcage so that the fingers meet.
- Inhale deeply and feel ribs expand out to the sides (hands move apart)
- Exhale completely and feel fingertips come back together as each side of the ribcage closes inward
Fundamental to all Pilates exercises – helps maintain core contraction while performing movements + protects spine + promotes mobility of the rib cage
How many, and what are, the pre-Pilates exercises?
There are 6 pre-Pilates exercises:
Breathing Roll down Pelvic curl Bridging Toe taps Quadraped (aka Four Point Kneeling)
“Roll down” exercise
Pre-Pilates exercise
- Stand tall with arms alongside body, feet in parallel.
- Inhale to prepare. Exhale to curl the head forward and slowly round through the cervical, then thoracic spine as though the body is peeling itself off a wall. Continue through the lower lumbar letting the hands and arms draw toward the floor
- Inhale at the bottom and exhale, rolling back up stacking each vertebrae on top of the other moving up the imaginary wall until the body is standing tall
Practices using abs to achieve articulated curve of the spine used in many Pilates exercises (e.g., C-curve). Also stretches the back + hamstrings and teaches good posture.
“Pelvic curl” exercise
Pre-Pilates exercise
- Start supine with knees bent and feet flat on the mat, hip width apart. Arms are alongside body and pelvis is in neutral position.
- Inhale to prepare. Exhale to curl the low back into the mat, keeping a posterior tilt in the pelvis (focus on using the abdominal muscles to perform the curl).
- Inhale to roll back to neutral spine. Repeat 5-8 times.
Teaches you to focus on activating the deep pelvic floor and transversus abdominus muscles. Also coordinates breath + movement. Precursor to “Bridging” exercise.
“Bridging” exercise
Pre-Pilates exercise
- Start supine with knees bent and feet flat on the mat, hip width apart. Arms are alongside body and pelvis is in neutral position.
- Inhale to prepare. Exhale to curl the low back into the mat continuing to lift the tailbone and peel the spine off the mat one vertebrae at a time. Hands and arms continue to press into the mat for stability.
- Inhale at the top. Exhale as the body slowly lowers, one vertebrae at a time. Come back into neutral position.
Primarily works the hamstrings. Helps to strengthen the muscles that support + stabilize the pelvic and hip muscles. Also stretches and opens the spinal vertebrae.
“Toe taps” exercise
Pre-Pilates exercise
- Start supine with knees bent and feet flat on the mat, hip width apart. Arms are alongside body and pelvis is in neutral position.
- Inhale to prepare, bringing legs into tabletop.
- As you exhale, reach 1 leg forward from the hip tapping the toe to the ground.
- Inhale to lift. Exhale to tap the other leg down.
Primarily works the lower abdominal muscles. Good to add before Pilates exercises that require legs to be in tabletop position (e.g., Single Leg Stretch, Double Leg Stretch, The Hundred)
“Quadraped (Four Point Kneeling)” exercise
Pre-Pilates exercise
- Start with hands (shoulder width apart, placed right underneath shoulders) and knees (hips width apart, placed right underneath hips) on mat. Pelvis is in neutral, eyes gazing at floor.
- Inhale to lift 1 arm out front (palm facing in).
- Exhale to place hand back onto mat.
- Inhale to lift opposite arm. Exhale to place hand back on mat.
- Repeat, but extending legs instead.
Challenges and strengthens core, pelvic and shoulder stability. Can advance this exercise by extending arm and extending opposite leg at the same time (balance challenge).
