Pilates Application

Question 1

How many movements are there in Pilates?

Answer 1

34

Question 2

Why was an adaptation of traditional Pilates moves necessary for the general population?

Answer 2

Due to contraindications attached to performing the classical movements in their entirety.

Question 3

What is preparation work called on a reformer machine?

Answer 3

Footwork

Question 4

What is the name for deep breathing into the ribs?

Answer 4

Lateral Thoracic breathing

Question 5

What are the 3 main fundamentals of Pilates

Answer 5

Centring, control, breath

Question 6

What are the 6 principles of Pilates that make the method unique:

Answer 6

concentration, breath, centring, precision flowing movement, control

Question 7

How can progressive overload be achieved in Pilates?

Answer 7

by an increase in repetitions, working at a higher intensity, adding resistance, or including new exercises.

Question 8

What is Fartlek training?

Answer 8

(Or speed play) involves alternating between easy, low-intensity efforts and short, high-intensity efforts.

Question 9

How many reps should be used as standard in Pilates and how many is the max?

Answer 9

12-15, and then 25

Question 10

What are ‘maintenance stretches’

Answer 10

The purpose of maintenance stretches is to return the muscles to their pre-exercise length, thus maintaining the available ROM and aiding recovery.

Question 11

How long should stretches be held?

Answer 11

The ACSM guideline is to hold static stretches for 10-30 seconds, with research suggesting 15-30 seconds promotes the greatest change in ROM.

Question 12

What form should new clients complete as a minimum before beginning training?

Answer 12

PAR-Q

Question 13

Which parts of the spine have the most movement “?

Answer 13

Cervical and lumbar

Question 14

How much stronger is a neutral spine than a flexed spine?

Answer 14

30%

Question 15

What type of breathing is utilised in Pilates? (Describe it)

Answer 15

Lateral thoracic breathing (controlled breathing technique that focuses on expanding the sides of the ribcage (the lateral thoracic region) rather than relying heavily on the diaphragm or upper chest. This technique encourages deep, efficient breaths while maintaining core stability, shoulders remain relaxed down the back)

Question 16

What deep core muscle is engaged 20-30% in Pilates for stability?

Answer 16

The transversus abdominis (TVA)

Question 17

How should a Pilates class be started?

Answer 17

Greet attendees and catch up with new clients, Explain housekeeping (including hydration), give a brief overview of the class components e.g increase strength and mobility, verbally screen the group, inform that it will be ‘hands on’ to correct any body positioning and awareness

Question 18

What are the three phases of a Pilates class?

Answer 18

Preparation phase

Including the ‘set-up’ of the body and mobilisation of the major joints: 8-10 minutes.

Main phases

To include mobility and strengthening mat-based Pilates exercises incorporating release stretches: 40-45 minutes.

Closing phase

Including maintenance, developmental stretching, and dynamic mobility stretches. An optional relaxation phase may be included: 5-10 minutes.

Question 19

What may take longer in a beginners class?

Answer 19

The set up or preparation phase/ teaching lateral thoracic breathing, engagement of TVA and pelvic floor

Question 20

Give two examples of visualisation to help clients with positioning and alignment

Answer 20

As you stand tall, imagine a plumb line through the centre of your body
As you roll up, visualise your vertebrae as building blocks and imagine you are placing them on top of each other, one block at a time