Pilates Principles Flashcards
What are the 9 Pilates Principles (NOT Movement principles)
Balanced Muscle Development, Breathing, Centering, Concentration, Control, Precision, Relaxation, Rhythm/Flow, Whole Body Movement
The ______ is the essential link between the mind and the body.
breath
Breath is integrated into every movement in order to (3 reasons)
improve flow of oxygen, awareness, improve capacity of lungs
When teaching it is important to have a client do only as many repetition as they can without losing _______.
Their concentration
In Pilates all movement radiates ____________.
Outward from the center
The end product of concentration, control, centering and practice is….
precision
Key categories of Pilates Movement Principles: (10)
Breathing Core Activation Neutral Spine Abdominal Strengthening Lumbopelvic Stability Strengthening and Mobilizing the Spine Scapular Stability and Mobility Correcting Alignment Release Work Stretching
The primary muscle of respiration is______.
The diaphragm
The bottom edge of the diaphragm attaches to (5 places)…
inside of the rib cage the spine the 12th rib the lowest costal cartilages and the xiphoid process
When at rest, the diaphragm sits at about the level of the ____ rib.
5th
The diaphragm can move as much as ____ down with a full inhale.
4cm
During exhalation the diaphragm ______ moving _____.
relaxes, upward
During inhalation the diaphragm ______ moving _____.
contracts, downward
Muscles also involved in breathing _____ (4).
Intercostals
Serratus Posterior, superior & inferior
scalenes
upper trapezius
As a general rule inhaling facilitates ____ and _________.
spinal extension and lateral flexion
As a general rule exhaling facilitates _____.
spinal flexion
__________ can be encouraged by either inhalation or exhalation.
Spinal rotation
Examples of pilates breathing exercise include (4)
Diaphragmatic (belly) breathing
Lateral (rib) breathing
One lung breathing
Sniffing breath (staccato or syncopated breath)
During diaphragmatic breathing which three muscles are contracting together on the exhale?
transversus abdominis, pelvic floor, multifidi
Breathing exercise appropriate for foot work and calming…
diaphragmatic (belly) breathing
Stimulating breath that can be used to increase energy and stimulate the mind…
lateral (rib) breathing
“Send your breath into the back and sides of the ribs without expanding the abdomen”
lateral (rib) breathing
Type of breath used for sustained abdominal contraction (such as 100)
Lateral (rib) breathing
Type of breath used to increase the expansion of the lungs in lateral spine flexion (and scoliosis)
One lung breathing