Movement Principles Flashcards
What are the Pilates Principles
- Breathing
- Concentration
- Control
- Centering
- Precision
- Balanced Muscle Development
- Rhythm/Flow
- Whole Body Movement
- Relaxation
What are the Pilates movement principles
Whole Body Movement, Trunk Integration, Lower Body Training, Upper Body Training, Mobility and Restoration
What are the muscles involved with inner core activation
- Multifidi
- Transverse Abdominus
- Pelvic Floor
- Diaphragm
What composes the Outer Unit, assisting with Lumbopelvic Stability
- Anterior Oblique Sling System
- Posterior Oblique System
- Deep Longitudinal System
- Lateral System
What composes the Anterior oblique sling system
- Right serrated anterior
- right External oblique ab
- left Internal oblique abdominal
- left Adductors
What makes up the Posterior oblique system
- latissimus dorsi
- contralateral gluteus maximus
The Lateral system is made up of what
- gluteus medius
- gluteus minimus
- contra lateral adductors of the thigh
What composes the Deep longitudinal system
- erector spinae
- quadratus lumborum
- throracolumbar fascia
- sacrotuberous ligament
- biceps femoris
Deep longitudinal system creates
Spinal extension (like in Swan exercises)
Lateral System Actions
- adduction and abduction of hips
- upslip downslip (or balance) of pelvis
- to keep pelvis level
over femur when walking and standing
When and where was Joseph Huberts Pilates born?
In Germany around 1883
What exercise equipment did Pilates invent?
- Universal Reformer
- Wunda chair
- Cadillac
- Ladder barrel
- Spine Corrector
Who were some of the early teachers who carried on Pilates work?
- Romana Kryzanowski
- Eve Gentry
- Ron Fletcher
- Carola Trier
- Kathleen Stanford Grant
- Lolita San Miguel
- Mary Bowen
What is TVA and it’s actions?
Transverse abdominis is the 2nd link in the inner unit chain. TVA acts like a corset to draw in the ab muscles and decrease the diameter of the waist.
What is the diaphragm and it’s actions?
It is the primary muscle of respiration. It forms a dome whose bottom edge attaches to the inside of the rib cage, the 12th rib. It plays a major role in breathing, as its contraction increases the volume of the thorax and so inflates the lungs.
Levels of observation of movement patterns
global, integrated planar, local
What is the ankle bone
Malleous
Kyphosis looks like…
Rounded upper back
Kyphosis is caused by…
Weak & long thoracic extensors and scapular stabilizers
Tight and short anterior chest muscles
4 elements of trunk integration
1 breathing
2 inner unit
3 outer unit
4 spinal mobility
When breathing, the diaphragm…(inhale/exhale)
inhale - contacts and moves down to draw air into the lungs
exhale - relaxes and allows air to expell the lungs
Inhaling creates what kind of spinal movement
Extension
Exhaling creates what kind of spinal movement
Flexion
You should cue to inhale for an…
Extension
