Pilates MAT 2 Flashcards
exam 2
1
Q
Hundreds
A
10 sets - 100 reps
2
Q
Roll up
A
5-8 reps,
3
Q
Single leg circles
A
5 sets each way, circumscribing of hip
4
Q
rolling like a ball
A
8 times
5
Q
single leg stretch
A
5 sets
6
Q
double leg stretch
A
5 times
7
Q
single straight leg stretch
A
5 each way
8
Q
double straight leg stretch
A
5 reps
9
Q
Spine stretch
A
5 times
10
Q
open leg balance
A
1 cycle
11
Q
open leg rocker
A
8 times
12
Q
saw
A
5 sets
13
Q
swan
A
3 times
14
Q
single leg kicks
A
8 sets
15
Q
shoulder bridge
A
3 times and add 3 knee folds each leg on one rep
16
Q
sidekicks: front/back
A
8 sets
17
Q
sidekicks: up/down
A
3 each way
18
Q
sidekicks: top leg circles
A
8 each way
19
Q
sidekicks: bottom leg lifts
A
8 times
20
Q
sidekicks: bottom leg circles
A
8 times
21
Q
sidekicks: double leg lifts
A
8 times
22
Q
teaser
A
3 times
23
Q
can can
A
3 sets
24
Q
swimming
A
10 sets
25
Seal
5-8 reps
26
Standing foot work
3 each way
27
7 functions of the hip
1. flexion
2.Extension
3.Abduction
4.Adduction
5.lateral rotation
6. Medial rotation
7. Circumduction
28
Psoas
connects from lower spine to femur, most effective hip flexor
29
flexors
rectus femoris-short, middle of quad
Satorius-hip bone to knee, thin
psoas major/iliacus-lower spine to femur, most effective
30
Extenders
semimembranosus
semitendinosus
Biceps femoris
*these all connect to sitting bone, contract to extend, contract to bend knee (hamstring)
31
Rib cage
rib bones, sternum/breast bone, attach to thoracic spine, cartilage flexible connective tissue
32
lungs
vessel that filters blood, sponge like, filter blood, majority
33
Diaphragm
bottom of the ribs, top of abdominal cavity, dome up into rips-exhale, contracts and flattens-pushed ribs out during inhale
34
intercostal muscles
muscles between the ribs, contract when diaphragm contracts
