Reformer Flashcards
Which hip work exercise is usually done on a lighter spring setting so that the work is geared more toward stabilization rather than strength (requiring the weaker muscle groups of the hip joint to do more of the work)?
[Feet in straps]
What is the set-up for the sit box exercise?
Short box on (in front of shoulder blocks if shorter, over shoulder blocks if taller).
Place all springs on.
Sit on box facing footbar with feet placed under the foot strap.
What is the set-up for the flat back and round back exercises?
Short box on (in front of shoulder blocks if shorter, over shoulder blocks if taller).
Place all springs on.
Sit on box facing footbar with feet placed under the foot strap. Spine is elongated, hands are behind head, elbows wide.
In which position is the load in the hip flexor greater – the flat back or round back exercise?
Flat back exercise
Know spring settings
TBD
Which footwork exercise is cued with the image of a horse prancing, giving the exercise the desired sense of flow and lightness?
Prancing (alternating heel presses underneath footbar as opposite knee bends)
Know footwork exercises
TBD
Understand body positioning for seated arm series
Short box on (in front of shoulder blocks if shorter, over shoulder blocks if taller).
Springs are 1 red or 1 blue.
Sit on box facing footbar with feet placed at edge of carriage + straps in either hand.
Shoulders are over hips, shoulder blades reaching down the back, torso is stable, mid back is engaged, spine is long and elongated, chest is open.
Strong grasp of cues for presentation, chest expansion, arm circles, etc..
TBD
Understand Supine arms series: springs, body positioning, cues and imagery
Springs: 1R + 1B or 1R + 1Y if adding in abs
Body positioning:
Understand the Kneeling arm series: springs, body positioning, cues and imagery
TBD
The structure of the abdominal wall
TBD
What is “extension”?
The opposite of flexion. It describes a straightening movement that increases the angle between two points.
Example: Straightening your arm.
What is “abduction”?
Movement away from the center of your body
Example: Bringing your arms out to a ‘T’ position
What is “adduction”?
Movement towards the center of your body
Example: Bringing your arms down to your sides from a ‘T’ position
What is “rotation”?
Movement of the limbs around their long axis
Medial rotation is rotation towards the midline
Lateral rotation is rotation away from the midline
What is “flexion”?
The opposite of extension. It describes a bending movement that decreases the angle between two points.
Example: Bending your elbow or pulling your knee toward your chest
What are the five rules of skeletal muscle activity?
- All muscles cross at least one joint.
- Typically, the bulk of the muscle lies proximal to the joint crossed.
- All muscles have at least two attachments: the origin and the insertion.
- Muscles can only pull; they never push.
- During contraction, the muscle insertion moves toward the origin.
What is “anterior”?
Movement or body part near or toward the front of the body
What is “C-curve”?
The ‘C’ shape the torso makes while you are in a flexed position
What is “cervical spine”?
The vertebrae in the neck, above the thoracic spine. There are seven vertebrae in this area (C1 to C7)
What is of “coccyx”?
Your tailbone – the lowest segment of the vertebral column
What is “core strength”?
The muscles of the trunk that help to stabilize the spine. Though most people think of the abdominal muscles, core strength also refers to the muscles of the back and the pelvic floor. Core strength is developed through balance and the coordinated use of these muscles. Core strength allows us to move in a functional and safe manner.
What is “dorsiflexion”?
The motion of pulling the toes back toward the shins, flexing the entire foot at the ankle.
What is “Ground Reaction Force (GRF)”?
The force exerted by the ground on a body in contact with it. Adding GRF to your movements will make your movements easier and more efficient.
What is “hyperextension”?
A joint or limb being extended beyond its normal limits
What is “imprinting”?
When lying on your back, draw the belly “in and up” so the spine lengthens along the mat such that the bones of the entire spine are pressed into the mat and no space exists between the two. This technique is most closely associated with the Classical style of Pilates.
What is “lateral”?
Movement or body part near or toward the side of the body
What is the “lumbar spine”?
The lower back region below the thoracic spine and above the sacrum. It has five vertebrae (L1 to L5). When it is in the neutral position, there will be a slight curve known as lordosis
What is the “midline”?
The line going down the middle of the body, from the top of the head down to the feet
What is “neutral pelvis”?
A reference point for the placement of the pelvis in many exercises. When lying on your back, the pelvis is level such that the two hip bones in the front are level to the pubic bone and the two hip bones are level to each other
What is “Pilates stance”?
Similar to a first position in ballet. In this position the heels are together and the toes are apart
What is “plantar flexion”?
The action of pointing the foot so that the toes are moving away from the shins.
What is “posterior”?
A movement or body part near or toward the back of the body
What is “post-lateral breathing”?
In an effort to stabilize the spine as we perform our exercises we need to maintain some abdominal contraction while inhaling. When you inhale, rather than releasing the abdominals fully, maintain some of the contraction and allow the entire ribcage to expand especially to the back (post) and to the side of your body (lateral). This technique can take time to learn.
What is “powerhouse”?
The term Joseph Pilates used to describe the musculature of the center of your body. It includes the abdominals, pelvic floor, the muscles surrounding the hip joint and back extensors. The powerhouse is the physical and energetic center of the body and the focus of all Pilates exercises
What is “prone”?
A prone position is when you are lying flat, face down. Many extension exercises are done in a prone position.
What is the “sacrum”?
The sacrum is the triangular bone just below the lumbar spine and above the coccyx (tailbone). It forms the base of the spine and the center of the pelvis
What is the “scapula”?
Known as the shoulder blade. It connects the humerus (upper arm bone) with the clavicle (collar bone)
What is “supine”?
A supine position is when you are lying down on your back
What is “table top”?
This is a position where the legs make a 90 degree angle while lying supine. The knees should be directly over the hips, and the feet should be directly in line with the knees
What is the “thoracic spine”?
Refers to the upper and mid back. It has twelve vertebrae (T1 to T12)
What is “tuck”?
Commonly used by instructors to indicate that you should round the low back. To tuck the pelvis the abdominal muscles should contract forcing the hip bones to roll back out of a neutral position. In a tucked pelvis, the pubic bone will be more forward of the hip bones resulting in a rounded spine
What is “unilateral movement”?
A movement that is done by one side of the body.
Example: Single Leg work on the Reformer
