principles of Pilates and core

Question 1

how to Create a successful Pilates program?

Answer 1

Add functional exercises
education
Add articulation and mobility
Teaching controlled loading with extremities
Teaching 5 key elements of pilates

Question 2

5 Key Elements of Pilates are?

Answer 2

Breathing
Centering
The Rib Cage
Shoulder Blades
Head and Neck

Question 3

in pilates we have to strengthen first, then stabilize
true or false?

Answer 3

false, opposite

Question 4

list the muscles related to the Supportive Core connection

Answer 4

TrA, multifidus and pelvic floor, and Diafragma muscles

Question 5

In the neutral spine = multifidus, function increases
true or false?

Answer 5

true

Question 6

which group of muscles Stabilize the body in rot, ext, lat flex

Answer 6

multifiduis

Question 7

Supporting the lumbar spine while lifting
Contributes intra abdominal pressure increase
which muscle?

Answer 7

diaphragm

Question 8

inner core and then the outer core are activated in strengthening
true or false?

Answer 8

true

Question 9

The increase in activity in the oblique, rectus abdominis, and other external muscles in connection with the TFL increases the ?

Answer 9

ability to control spine position under increasing loads.

Question 10

Latissimus dorsi
Serratus anterior
Abdominal obliques
Quadratus lumborum
Gluteals
TLF
are ?

Answer 10

strengthening core

Question 11

functional core is about?

Answer 11

supportive core
strengthening core
extremity movement

Question 12

for Traditional Pilates focuses on the inner core more than the outer core
true or false?

Answer 12

false, outer core more than inner core

Question 13

benefits of pilates are?

Answer 13

Safe
Improves posture
Provides stabilization.
Strengthens the muscle.
Improves cognitive functions.
Improves the balance and coordination

Question 14

Cat-Cow or Quadrupedal Spine Flexion and Extension
book openings
pelvic clock
are examples of?

Answer 14

visual imagery exercise

Question 15

This fascial contribution leads to increased ?

Answer 15

stability

Question 16

achieved by clamping the sacroiliac joint surfaces without the need to use extra forces to provide pelvic stability caused by postural load is?

Answer 16

form closure

Question 17

the structure that provides the position of our pelvis under normal load
is force closure
true or false?

Answer 17

false, form closure

Question 18

When postural load is increased, extra forces are produced by the muscle, ligament, and fascia that provide the SIJ compression necessary to maintain pelvis stability.
this referred to?

Answer 18

force closure

Question 19

TrA, multifidus, pelvic floor and diaphragm (Inner core)
Local muscles
Provide segmental stabilization of the spine
for?

Answer 19

primary sling

Question 20

which muscles are related to the posterior oblique Sling?

Answer 20

Latissimus dorsi and contralateral gluteus maximus

Question 21

External oblique and contralateral adductor muscle
This pair creates a compressive force vector between the anterior abdominal fascia and the symphysis pubis

which sling provides this?

Answer 21

anterior oblique sling

Question 22

Pelvis and pubic symphysis provide anterior stability with the postioer oblique sling
true or false?

Answer 22

false, with anterior oblique sling

Question 23

Activation of the lateral sling provides pelvic stability in the frontal plane
true or false?

Answer 23

true

Question 24

Common conditions that affect lateral sling include ?

Answer 24

ITB syndrome, runners knee