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Balanced Body Pilates > Movement Principles > Flashcards

Movement Principles Flashcards

1
Q

What are the Pilates Principles

A
  1. Breathing
  2. Concentration
  3. Control
  4. Centering
  5. Precision
  6. Balanced Muscle Development
  7. Rhythm/Flow
  8. Whole Body Movement
  9. Relaxation
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2
Q

What are the Pilates movement principles

A

Whole Body Movement, Trunk Integration, Lower Body Training, Upper Body Training, Mobility and Restoration

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3
Q

What are the muscles involved with inner core activation

A
  • Multifidi
  • Transverse Abdominus
  • Pelvic Floor
  • Diaphragm
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4
Q

What composes the Outer Unit, assisting with Lumbopelvic Stability

A
  • Anterior Oblique Sling System
  • Posterior Oblique System
  • Deep Longitudinal System
  • Lateral System
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5
Q

What composes the Anterior oblique sling system

A
  • Right serrated anterior
  • right External oblique ab
  • left Internal oblique abdominal
  • left Adductors
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6
Q

What makes up the Posterior oblique system

A
  • latissimus dorsi
  • contralateral gluteus maximus
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7
Q

The Lateral system is made up of what

A
  • gluteus medius
  • gluteus minimus
  • contra lateral adductors of the thigh
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8
Q

What composes the Deep longitudinal system

A
  • erector spinae
  • quadratus lumborum
  • throracolumbar fascia
  • sacrotuberous ligament
  • biceps femoris
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9
Q

Deep longitudinal system creates

A

Spinal extension (like in Swan exercises)

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10
Q

Lateral System Actions

A
  • adduction and abduction of hips
  • upslip downslip (or balance) of pelvis
  • to keep pelvis level
    over femur when walking and standing
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11
Q

When and where was Joseph Huberts Pilates born?

A

In Germany around 1883

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12
Q

What exercise equipment did Pilates invent?

A
  • Universal Reformer
  • Wunda chair
  • Cadillac
  • Ladder barrel
  • Spine Corrector
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13
Q

Who were some of the early teachers who carried on Pilates work?

A
  • Romana Kryzanowski
  • Eve Gentry
  • Ron Fletcher
  • Carola Trier
  • Kathleen Stanford Grant
  • Lolita San Miguel
  • Mary Bowen
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14
Q

What is TVA and it’s actions?

A

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.

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15
Q

What is the diaphragm and it’s actions?

A

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.

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16
Q

Levels of observation of movement patterns

A

global, integrated planar, local

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17
Q

What is the ankle bone

A

Malleous

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18
Q

Kyphosis looks like…

A

Rounded upper back

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19
Q

Kyphosis is caused by…

A

Weak & long thoracic extensors and scapular stabilizers

Tight and short anterior chest muscles

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20
Q

4 elements of trunk integration

A

1 breathing
2 inner unit
3 outer unit
4 spinal mobility

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21
Q

When breathing, the diaphragm…(inhale/exhale)

A

inhale - contacts and moves down to draw air into the lungs
exhale - relaxes and allows air to expell the lungs

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22
Q

Inhaling creates what kind of spinal movement

A

Extension

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23
Q

Exhaling creates what kind of spinal movement

A

Flexion

24
Q

You should cue to inhale for an…

A

Extension

25
Q

You should cue to exhale for an…

A

Flexion movement

26
Q

What is another name for the inner unit

A

The core

27
Q

The inner unit is made up of which muscles?

A

1 pelvic floor
2 transverse abdominis
3 multifidi
4 diaphragm

28
Q

The inner unit helps to…

A

Stabilize the spine

29
Q

The outer unit helps to…

A

generate movement and control range of motion

30
Q

Activating the transverse abdominis helps to…

A

Prevent back pain

31
Q

What exercises bring awareness to breath and the transverse abdominis

A

1 fingertip abdominals
2 all fours abdominals

32
Q

Activating the inner unit (THE CORE) helps to move the body…

A

Forward

33
Q

Supine means…

A

Laying on back

34
Q

Prone means

A

Laying face down

35
Q

Supine lumbopelvic stability exercises include…

A

1 marching
2 toe taps
3 dead bug

36
Q

Prone lumbopelvic stability exercises include…

A

Swimming

37
Q

Define articulated bridge and what it is good for

A

definition - rolling up and down the spine rather than keeping neutral pelvis
good for - strengthening the hamstrings and glutes / training stability in the oblique slings

38
Q

First cervical vertebra is called the…

A

Atlas

39
Q

Second cervical vertebra is called the…

A

Axis

40
Q

Tail wag and seated side stretch facilitate…

A

spinal lateral flexion

41
Q

Sagittal movements of the spine are…

A

Extension and flexion

42
Q

The jelly like nucleus of the spine are…

A

Intervertebral discs

43
Q

When one side is too tight and needs to be stretched to improve the opposite side, this is called…

A

reciprocal inhibition

44
Q

The hip joint is what kind of joint?

A

Ball and socket

45
Q

The sacroiliac joint…(define and nickname)

A

SI joint, the joint between the sacrum and the ilium (vertebra and pelvis), minimal movement

46
Q

What are the 2 bottom components of the spine

A

the sacrum (5 fused), then the coccyx (2 fused)

47
Q

The glenohumeral joint is the…

A

shoulder joint, ball and socket, glenoid cavity and humerus

48
Q

Scapulohumeral rhythm is the…

A

movement of the scapula as it relates to the humerus

49
Q

Active Isolated stretching is…

A

contracting the opposing muscle to release the target muscle

50
Q

What do you use to analyze posture

A

Plumb line

51
Q

Upper Crossed Syndrome

A

Forward Head and rounded shoulders.

Fix with chest stretches, strengthen scapula and upper back extensors

52
Q

Lower crossed syndrome

A

Anterior pelvic tilt and increased lordosis

Fix by stretching anterior hip and low back, strengthen abs and glutes

53
Q

Sagittal Plane

A

Flexion and extension
Postural support

54
Q

Frontal plane

A

Abduction and adduction
Lateral spinal flexion

55
Q

Transverse Plane

A

Medial and lateral rotation
Spinal rotation

56
Q

Oblique Slings are responsible for…

A

The anterior and posterior oblique slings create torso flexion and rotation

Balanced Body Pilates (1 decks)

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