Pilates Mat Training

Question 1

Spine Movement

Answer 1

flexion, extension, lateral flexion, rotation,

Question 2

Agonist Muscle

Answer 2

muscle doing the primary movement

Question 3

Antagonist Muscle

Answer 3

muscle opposing the primary movement

Question 4

Isotonic Movement

Answer 4

Visible movement. Types - Concentric (moving joints together), eccentric (moving joints apart)

Question 5

Isometric Movement

Answer 5

Invisible muscle movement (e.g., plank)

Question 6

Sections of the Spine + Curves (5)

Answer 6

Cervical (lordosis), Thoracic (kyphosis), Lumbar (lordosis), sacrum, coccyx

Question 7

Bony Pelvic Landmarks (5)

Answer 7

Iliac crest, anterior superior iliac crest, pubic symphysis, greater trochanter, ischial tuberosity

Question 8

Spinal Muscles

Answer 8

Erector spinae (spinalis, longiums, iliocostalis), transversospinalis (multifidi, semispinalis, rotatores)

Question 9

Erector Spinae Agonist Functions

Answer 9

Extension, rotation, lateral flexion

Question 10

Transversospinalis Agonist Functions

Answer 10

Flexion, rotation, extension

Question 11

Inhale Mechanisms

Answer 11

Ribs and internal / external intercostals widen, diaphragm moves down, scalenes and sternocleidomastoids moves up

Question 12

Exhale Mechanisms

Answer 12

Ribs and internal / external intercostals return to baseline state, diaphragm moves up, scales and sternocleidomastoids relax

Question 13

Muscles of the Abdomen (6)

Answer 13

Quadratus lumborum, psoas major, rectus abdonomis, internal / external obliques, rectus abdominus, transverse abdominus

Question 14

Quadratus Lumburom Agonist Functions

Answer 14

Lateral spinal flexion, lumbar spinal extension, isolateral contraction

Question 15

Psoas Major Agonist Functions

Answer 15

Hip flexion, hip external rotation, spinal flexion, lateral spinal flexion

Question 16

Rectus Abdominus Agonist Functions

Answer 16

Spinal flexion

Question 17

External / Internal Obliques Agonist Functions

Answer 17

Lateral spinal flexion, rotation (opposite side)

Question 18

Transverse Abdominus Agonist Functions **

Answer 18

Protects organs, protects lower back, stabilizes lumbar spine and pelvis, creates intraabdominal pressure

Question 19

What muscles are agonist in spinal extension?

Answer 19

Quadratus lumborum, erector spinalis

Question 20

What muscles are agonist in spinal flexion?

Answer 20

Rectus abdominus

Question 21

What muscles are agonist during spinal rotation?

Answer 21

Internal obliques, external obliques (opposite side), erector spinae

Question 22

What muscles are agonist during spinal lateral flexion?

Answer 22

Internal obliques, external obliques, QL, rectus abdominus, erector spinae

Question 23

What muscles stabilize the pelvis and spine?

Answer 23

Transversus abdominus, QL, diaphragm, pelvic floor, lumbar multifidi

Question 24

Muscles of the neck (3)

Answer 24

suboccipitals, scalenes, sternocleidomastoid

Question 25

Hip Movements (6)

Answer 25

Extension (moves posterior), flexion (moves anterior), abduction (moves laterally), adduction (moves medially), internal rotation (turn foot medially, adduct), external rotation (turn foot laterally, abduct)

Question 26

Muscles of the hip joint

Answer 26

Gluteus maximus, gluteus minimus, gluteus medius, TFL + IT Band, sartorius, quadriceps (rectus fermoris), iliopsoas, hamstrings, lateral hip rotators, adductors

Question 27

Gluteus Maximus Agonist Functions

Answer 27

Extension, external rotation, abduction, adduction

Question 28

Gluteus Medius Agonist Functions

Answer 28

Abduction, extension, flexion, internal rotation

Question 29

Gluteus Minimus Agonist Functions

Answer 29

Abduction, internal rotation (medial movement)

Question 30

Hamstrings Agonist Functions

Answer 30

Hip extension during knee flexion, rotation during knee flexion

Question 31

Quadriceps Agonist Functions (Rectus Fermoris)

Answer 31

Knee extension, hip flexion (rectus fermoris)

Question 32

Adductors Agonist Functions

Answer 32

Adduction, internal rotation

Question 33

Iliopsoas Agonist Functions

Answer 33

Flexion, external rotation

Question 34

Lateral Hip Rotators Agonist Functions

Answer 34

External lateral hip rotation

Question 35

Tensor Fasciae Latae (TFL) + IT Band Agonist Functions

Answer 35

Synergistic to glutes. Extension, flexion, internal rotation

Question 36

Sartorius Agonist Functions

Answer 36

Synergistic to glutes. Knee flexion, flexion, internal rotation of flexed knee, external rotation, abduction

Question 37

What are the agonist muscles during hip flexion?

Answer 37

Quadriceps, QL, gluteus medius, gluteus minimus, TFL, sartorius, IT band, ilipsoas

Question 38

What are the agonist muscles during extension?

Answer 38

Gluteus maximus, hamstring (biceps fermoris), adductors, gluteus medius

Question 39

What are the agonist muscles during medial rotation (knee rotation inwards)?

Answer 39

Adductors, TFL, gluteus medius, gluteus minimus

Question 40

What are the agonist muscles during lateral rotation (knee rotation outwards)?

Answer 40

Gluteus maximus, quadriceps fermoris, gluteus medius, sartorius, biceps femoris (hamstring), iliacus (hip flexor)

Question 41

Anterior Tilt

Answer 41

ASIS is anterior of your tailbone

Question 42

Posterior Tilt

Answer 42

ASIS is neutral to your tailbone "flat back"

Question 43

Neutral Tilt

Answer 43

Natural lordosis curve of lumbar spine - ASIS and PUBIC bone aligned

Question 44

Movements of the Scapula

Answer 44

Elevation, depression, abduction / contraction, adduction / retraction, upward rotation, downward rotation, STABILITY

Question 45

Muscles of the Scapula

Answer 45

Serratus anterior, trapezius, pectoralis minor (pecs)

Question 46

Serratus Anterior Agonist Functions

Answer 46

Stability, protraction, upward rotation

Question 47

Trapezius Agonist Functions

Answer 47

Elevation, depression, upward and downward rotation, stability, retraction / abduction

Question 48

Pectoralis Minor Agonist Functions

Answer 48

Depression, protraction / adduction, downward rotation, internal rotation

Question 49

6 Fundamental Movement Principles of Pilates

Answer 49

Respiration, pelvic alignment, core stability, scapular stability, cranio-cervical flexion, femoral drop and glide

Question 50

Art of Observation

Answer 50

Set up, fundamental movement principles, asymmetries, body tension, postural imbalances, poor movements (pilates flow), pace (pilates flow), movement positions, choreography section levels