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Pilates Mat 2 > Pilates Mat2 > Flashcards

Pilates Mat2 Flashcards

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
Q

Saw purpose

A 
How to sit with support
Rotation of the spine
Stretch the mid and upper back
Mobility of the shoulder girdle
Pelvic stability
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26
Q

Open leg rocker purpose

A

Pelvic stability core control
Coordination and balance
Scapular stability

27
Q

Swan purpose

A

Back extension

Strengthen back extensors- hamstrings and gluteals

28
Q

Single leg kicks purpose

A

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
Q

Double leg kicks purpose

A

Str. back extensors- hamstrings and extensors
Stretch quadriceps
Stretch the chest and anterior shoulder

30
Q

Swimming purpose

A

Str the back and hip extensors -erector spinae, hamstring , gluteus maximus
Pelvic stability

31
Q

Side leg lift purpose

A

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
Q

Side leg circles big&small purpose

A 
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
Q

Side leg kicks purpose

A 
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
Q

Side leg bicycle purpose

A 
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
Q

Side leg bananas purpose

A 
Str. hip abductors
Str. hip adductors
Str. hip external rotators
Str lateral torso
Stability of the torso and pelvis in side lying
36
Q

Push ups purpose

A

Str. entire body- core, scapular stabilizers , lumbopelvic stabilizers

37
Q

Upper body protocol

A

Glenohumeral stability and endurance
Scapular mobility and coordination
Scapular stability

38
Q

Lower body training protocol

A

Optimum leg alignment
Balanced joint range of motions and muscle stregth
Agility, balance, coordination

39
Q

Training shoulder principles

A

Glenohumeral stability
Balance between mobility and stability of scapular
Strength around joint
Coordination between torso and shoulder

40
Q

Functional movement pattens of the upper body

A

Pushing
Pulling
Lifting

41
Q

Ex. for strengthening abductors

A

Side series

42
Q

Ex. for stretching adductors

A

Spine stretch- legs wide

Kneeling - side kicks

43
Q

Exercises for Stretching hip extensors

A 
Roll up
Leg circles
Single Staight leg stretch
Spine stretch
Saw
Openleg rocker
44
Q

Strengthening adductors

A

Side leg lift using botton leg

Hundred and roll up keeping legs together

45
Q

Strengthening hip extensors

A 
Bridging
Swan
Single leg kicks
Double leg kicks
Swimming
46
Q

Stretching hip flexors

A

Bridging
Swan
Single leg kicks
Double leg kicks

47
Q

Strengthening hip flexors

A 
Hundred
Leg circles
Single and double leg stretch
Single and double straight leg stretch
Criss cross
Teaser- advance
48
Q

Exercises teaching lumbopelvic stability

A

Toe taps
Marching
Bridging
Opp. arm - legs

49
Q

Prepilates lumbopelvic stability

A 
Marching
Toe taps
Diagonal press
Dead bug
Bridge marching
All four opp arm-leg reach
50
Q

Prepilates ex. spinal mobility

A 
Cat - cow,
Tail wag
Croll up
Oblique croll ups
Rockets
Swan
Seated side stretch
Seated twist
51
Q

Prepilates exercises on scapular mobility

A

Pinweel
Angels in the snow
Telescope

52
Q

Prepilates inner unit

A 
Pelvic clock
Fingertip abdominals
All four abdominals
Flat back bridging
Standing multifidi engagement
Neutral squats
53
Q

Prepilates protraction and retraction

A

Sternum drop

54
Q

Recovery

A

Breath
Rest
Relaxation

55
Q

Ex. for Stretching abductors

A

Leg circles

56
Q

No with osteoporosis

A 
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
Q

Ex movement

Spinal mobility

A 
cat / cow,
bridging
roll up
spine stretch forward
saw
roll over
jackknife
Seated twist
Side bend mermaid
58
Q

Ex. for osteoporosis

A 
Standing
Kneeling
All four
Plank
Push ups
Side leg series
swan
swimming
Prone in every position
59
Q

caution neck and shoulder

A 
Rollover
Corkscrew
Swan, rocking
Jack knife
Neck pull
Teaser,
Boomerang
Scissors
Bicycle
60
Q

Caution low back problems

A

Rolling like a ball
Swan
Open leg rocker
Hundreds

61
Q

Ex movment

Scapular mobility , strength

A 
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
Q

Ex movement- core , inner unit

A 
Pelvic clock
Marching
Bridging
Hundred
Roll up
Roll over
jack knife
Hip circles
63
Q

Prepilates scapular stability

A

Sternum drops
Wall push ups
Planks

64
Q

Ex build balance strength in the legs and hips

A

Squats, lunges

Pilates Mat 2 (3 decks)

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