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Pilates Mat 2 > Pilates Mat2 > Flashcards

Pilates Mat2 Flashcards

(64 cards)

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1
Q

Spine Twist purpose

A

Increase spinal rotation, core

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2
Q

Teaser purpose

A

Strengthen inner unit , abdominals
Strengthen hip flexors

Develop coordination an balance

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3
Q

Hip circles purpose

A

Str. Inner unit and abdominals
Str. hip flexors

Increase torso rotation
Improve scapular stability
Coordination and balance
Control torso and legs

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4
Q

Roll over pupose

A

Core strength and control
Increase flexibility, articulation spine
Learne to stabilize the shoulders

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5
Q

Modified corkscew purpose

A

Increase spinal rotation
core support and control
Mobilize the hips
Increase scapular stability

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6
Q

Neck pull purpose

A

Abdominal strength

Flexibility and articulation of the spine

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7
Q

Leg pull down purpose

A

Str. entire body: core, scapular stab. lumbopelvic stab

Stengthen hip ext- hamstrings

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8
Q

Leg pull up purpose

A

Str. entire body: core, scapular stab. lumbopelvic stab
Stengthen hip ext- hamstrings and gluteus max.
Increase shoulder range of motions

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9
Q

Jackknife purpose

A

Core strength and control
Flex and articulation spine
Learn how stab the shoulders

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10
Q

Kneeling side kicks purpose

A

Hips incl.the abductors, hip flexors, hip extensors
Strengthen the shoulder- latissimus dorsi, teres major,
rotator cuff and deltoid
Pelvic stability
Flexibility of the hamstrings and hip flexor
Improve balance

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11
Q

Seated twist purpose

A

Str, entire body
Str lateral torso- obligue abdominals, latissimus dorsi , quadratus lumborum
Str. shoulder girdle- latissiums dorsi, serratus anterior, rotator cuff
Impr. control, balance, coordination

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12
Q

Side bend twist purpose

A

Str. lateral tosro
Shoulder girdle - latissimus dorsi, serratus anterior rotator cuff
Control, balance, coordination

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13
Q

Side bend mermaid purpose

A

Str lateral torso- obligue abdominals, latissimus dorsi , quadratus lumborum
Shoulder girdle - latissimus dorsi, serratus anterior rotator cuff
Control, balance, coordination

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14
Q

Hundred preparation purpose

A

Warm up the body
Breath deeply and fully into the lungs
Abdominal strength
Teach how to lift the head

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15
Q

Hundred purpose

A 
Warm up
Breath deeply
Abdominal strength
Stability of the torso and lower back
How lift the head
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16
Q

The roll up purpose

A

Abdominal strength

Flexi and articulation of the spine

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17
Q

Single leg circles purpose

A

Pelvic stability
Hips flexibility and mobility
Scapulat stability

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18
Q

Rolling like a ball purpose

A

Pelvic stability and control
Flexi and articulation of the spine
Coordination and balance
Scapular stability

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19
Q

Single leg stretch purpose

A

Pelvic stability and core control

Abdominal strength

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20
Q

Double leg stretch purpose

A

Pelvic stability and core control

Abdominal strength

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21
Q

Single straight leg stretch purpose

A

Pelvic stability and core control
Abdominal strength
stretching of hamstrings

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22
Q

Double straight leg stretch purpose

A

Abdominal strength
Str. hip flexors
Pelvic stability and core control

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23
Q

Spine stretch forward purpose

A

Sit tall up
Stretch the mid and upper back
Mobility of the shoulder blades
Pelvic stability

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24
Q

Spine stretch side purpose

A

To sit with core support
Stretch sides of the torso
Pelvic stability

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25
Saw purpose
``` How to sit with support Rotation of the spine Stretch the mid and upper back Mobility of the shoulder girdle Pelvic stability ```
26
Open leg rocker purpose
Pelvic stability core control Coordination and balance Scapular stability
27
Swan purpose
Back extension | Strengthen back extensors- hamstrings and gluteals
28
Single leg kicks purpose
Str. serratus anterior Str. hamstrigs Stretch the quadriceps Str. back extensors- hamstrings and gluteals Scapulae stability Axial elongation in extension- vzprimeni v extenci Abdominal support in extention
29
Double leg kicks purpose
Str. back extensors- hamstrings and extensors Stretch quadriceps Stretch the chest and anterior shoulder
30
Swimming purpose
Str the back and hip extensors -erector spinae, hamstring , gluteus maximus Pelvic stability
31
Side leg lift purpose
Str. hip abductors- gluteus ma, gluteus medius, gluteus min and tensor fascia lata. Str. hip external rotators- gluteus max, piriformis and deep hip rotators Str. lateral torso - latissimus dorsi, int. and ext. obliques and quadratus limborum Stability of the torso and pelvis in side lying
32
Side leg circles big&small purpose
``` Str. hip abductors Str. hip external rotators Str. lateral torso Str. the hip extensors Str. the hip flexors Stability of the torso and pelvis in side lying ```
33
Side leg kicks purpose
``` Str. hip abductors Str. hip external rotators Str lateral torso Str. hip extensors Str. the hip flexors and knee extensors Stability of the torso and pelvis in side lying ```
34
Side leg bicycle purpose
``` Str. hip abductors Str. hip external rotators Str lateral torso Str. hip extensors- hamstrings Str. the hip flexors and knee extensors Stability of the torso and pelvis in side lying ```
35
Side leg bananas purpose
``` Str. hip abductors Str. hip adductors Str. hip external rotators Str lateral torso Stability of the torso and pelvis in side lying ```
36
Push ups purpose
Str. entire body- core, scapular stabilizers , lumbopelvic stabilizers
37
Upper body protocol
Glenohumeral stability and endurance Scapular mobility and coordination Scapular stability
38
Lower body training protocol
Optimum leg alignment Balanced joint range of motions and muscle stregth Agility, balance, coordination
39
Training shoulder principles
Glenohumeral stability Balance between mobility and stability of scapular Strength around joint Coordination between torso and shoulder
40
Functional movement pattens of the upper body
Pushing Pulling Lifting
41
Ex. for strengthening abductors
Side series
42
Ex. for stretching adductors
Spine stretch- legs wide | Kneeling - side kicks
43
Exercises for Stretching hip extensors
``` Roll up Leg circles Single Staight leg stretch Spine stretch Saw Openleg rocker ```
44
Strengthening adductors
Side leg lift using botton leg | Hundred and roll up keeping legs together
45
Strengthening hip extensors
``` Bridging Swan Single leg kicks Double leg kicks Swimming ```
46
Stretching hip flexors
Bridging Swan Single leg kicks Double leg kicks
47
Strengthening hip flexors
``` Hundred Leg circles Single and double leg stretch Single and double straight leg stretch Criss cross Teaser- advance ```
48
Exercises teaching lumbopelvic stability
Toe taps Marching Bridging Opp. arm - legs
49
Prepilates lumbopelvic stability
``` Marching Toe taps Diagonal press Dead bug Bridge marching All four opp arm-leg reach ```
50
Prepilates ex. spinal mobility
``` Cat - cow, Tail wag Croll up Oblique croll ups Rockets Swan Seated side stretch Seated twist ```
51
Prepilates exercises on scapular mobility
Pinweel Angels in the snow Telescope
52
Prepilates inner unit
``` Pelvic clock Fingertip abdominals All four abdominals Flat back bridging Standing multifidi engagement Neutral squats ```
53
Prepilates protraction and retraction
Sternum drop
54
Recovery
Breath Rest Relaxation
55
Ex. for Stretching abductors
Leg circles
56
No with osteoporosis
``` Loaded spinal flexion No hundred or curls Loaded spinal rotation No oblique abdominals No rolling like a ball, no spine stretch side, forward hip circles, roll over ```
57
Ex movement | Spinal mobility
``` cat / cow, bridging roll up spine stretch forward saw roll over jackknife Seated twist Side bend mermaid ```
58
Ex. for osteoporosis
``` Standing Kneeling All four Plank Push ups Side leg series swan swimming Prone in every position ```
59
caution neck and shoulder
``` Rollover Corkscrew Swan, rocking Jack knife Neck pull Teaser, Boomerang Scissors Bicycle ```
60
Caution low back problems
Rolling like a ball Swan Open leg rocker Hundreds
61
Ex movment | Scapular mobility , strength
``` pimwheel , telescope angels in the snow Sternum drop wall push ups single leg kicks plank push ups leg pull down back plank side plank ```
62
Ex movement- core , inner unit
``` Pelvic clock Marching Bridging Hundred Roll up Roll over jack knife Hip circles ```
63
Prepilates scapular stability
Sternum drops Wall push ups Planks
64
Ex build balance strength in the legs and hips
Squats, lunges

Pilates Mat 2 (3 decks)

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