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Pilates Mat Training > Pilates Mat Training > Flashcards

Pilates Mat Training Flashcards

1
Q

Spine Movement

A

flexion, extension, lateral flexion, rotation,

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2
Q

Agonist Muscle

A

muscle doing the primary movement

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3
Q

Antagonist Muscle

A

muscle opposing the primary movement

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4
Q

Isotonic Movement

A

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

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5
Q

Isometric Movement

A

Invisible muscle movement (e.g., plank)

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6
Q

Sections of the Spine + Curves (5)

A

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

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7
Q

Bony Pelvic Landmarks (5)

A

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

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8
Q

Spinal Muscles

A

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

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9
Q

Erector Spinae Agonist Functions

A

Extension, rotation, lateral flexion

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10
Q

Transversospinalis Agonist Functions

A

Flexion, rotation, extension

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11
Q

Inhale Mechanisms

A

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

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12
Q

Exhale Mechanisms

A

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

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13
Q

Muscles of the Abdomen (6)

A

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

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14
Q

Quadratus Lumburom Agonist Functions

A

Lateral spinal flexion, lumbar spinal extension, isolateral contraction

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15
Q

Psoas Major Agonist Functions

A

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

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16
Q

Rectus Abdominus Agonist Functions

A

Spinal flexion

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17
Q

External / Internal Obliques Agonist Functions

A

Lateral spinal flexion, rotation (opposite side)

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18
Q

Transverse Abdominus Agonist Functions **

A

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

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19
Q

What muscles are agonist in spinal extension?

A

Quadratus lumborum, erector spinalis

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20
Q

What muscles are agonist in spinal flexion?

A

Rectus abdominus

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21
Q

What muscles are agonist during spinal rotation?

A

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

22
Q

What muscles are agonist during spinal lateral flexion?

A

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

23
Q

What muscles stabilize the pelvis and spine?

A

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

24
Q

Muscles of the neck (3)

A

suboccipitals, scalenes, sternocleidomastoid

25
Q

Hip Movements (6)

A

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

26
Q

Muscles of the hip joint

A

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

27
Q

Gluteus Maximus Agonist Functions

A

Extension, external rotation, abduction, adduction

28
Q

Gluteus Medius Agonist Functions

A

Abduction, extension, flexion, internal rotation

29
Q

Gluteus Minimus Agonist Functions

A

Abduction, internal rotation (medial movement)

30
Q

Hamstrings Agonist Functions

A

Hip extension during knee flexion, rotation during knee flexion

31
Q

Quadriceps Agonist Functions (Rectus Fermoris)

A

Knee extension, hip flexion (rectus fermoris)

32
Q

Adductors Agonist Functions

A

Adduction, internal rotation

33
Q

Iliopsoas Agonist Functions

A

Flexion, external rotation

34
Q

Lateral Hip Rotators Agonist Functions

A

External lateral hip rotation

35
Q

Tensor Fasciae Latae (TFL) + IT Band Agonist Functions

A

Synergistic to glutes. Extension, flexion, internal rotation

36
Q

Sartorius Agonist Functions

A

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

37
Q

What are the agonist muscles during hip flexion?

A

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

38
Q

What are the agonist muscles during extension?

A

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

39
Q

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

A

Adductors, TFL, gluteus medius, gluteus minimus

40
Q

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

A

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

41
Q

Anterior Tilt

A

ASIS is anterior of your tailbone

42
Q

Posterior Tilt

A

ASIS is neutral to your tailbone “flat back”

43
Q

Neutral Tilt

A

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

44
Q

Movements of the Scapula

A

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

45
Q

Muscles of the Scapula

A

Serratus anterior, trapezius, pectoralis minor (pecs)

46
Q

Serratus Anterior Agonist Functions

A

Stability, protraction, upward rotation

47
Q

Trapezius Agonist Functions

A

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

48
Q

Pectoralis Minor Agonist Functions

A

Depression, protraction / adduction, downward rotation, internal rotation

49
Q

6 Fundamental Movement Principles of Pilates

A

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

50
Q

Art of Observation

A

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

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