Pilates 101 Flashcards
Teaching Certification
How would you explain to a client how to wrap insertion pts rather than squeezing their glutes
Explain that their pelvic floor includes their “butt smiles” which is the area that includes upper Jammie’s and lower glute, so they will be releasing their full glutes and instead focusing on that smaller area including their pelvic. Think “in & out”; visualize a tissue box and your woods is sucking in a tissue w/out squeezing your full butt.
What is post lateral rib cage breathing?
Concept of maintaining abdominal activation while guiding breath into the lateral & posterior ribs
What are the 4 bony landmarks of the pelvis
Iliac Crest- Anterior Superior (ASIS)- Pubic Symphysis- Ischial Tuberosity
What muscular is primary scapular stabilizer
Serrateus Anterior
What is Kyphosis
“Hunch Back” it is overstressed back extensors + collapsed chest
What is the purpose of the obliques
Primary pelvic stabilizers
What is the Primary Spinal Flexor
Recuts Abdominals
What is the Primary Spinal Lengthener
Transverse Abdominus
List the fundamentals
Breathing-Pelvic-Scapular-Head on Neck Extension-Articulation
5 Pelvic Fundamental Movements
Pelvic Bowl- Knee Sway- Leg Slide- Knee fold- Prone Hip Extension
4 Scapular Fundamental Movements
Rib Cage arms- Angel Arms- Flight- Rotating Arms
3 Head on Neck Extension Fundamental Movements
Nose Circles- Cervical Nod- Head Float
What is Frontal (Plane of movement)? Give 3 exercises
Lateral Flexion of the spine- Abduction/Adduction of extremities- leg circles+Side lying leg work+side leg kneeling
3 exercises that perform extension
Double leg kick- swan dive-swimming
A modification for a client that has lumbar issues in the “100’s” exercise
Chair pose- so bending knees to 90 degrees
