Semester 1, Quiz 1

Question 1

Cervical Spine

Answer 1

neck (top), has 7 vertebrae

Question 2

Thoracic Spine

Answer 2

middle, has 12 vertebrae

Question 3

Lumbar Spine

Answer 3

bottom, has 5 vertebrae

Question 4

5 Basic Principles

Answer 4

1. breathing
2. ribcage placement
3. pelvic placement
4. scapular stabilization
5. cervical stabilization

Question 5

Breathing

Answer 5

Utilizing the same body/mind awareness common to Yoga, the STOTT PILATES breath pattern emphasizes deep and controlled breathing that expands the rib cage fully with neutral shoulders, allowing more efficient release of toxins and oxygenation of the body.

Question 6

Pelvic Placement

Answer 6

Rather than the ‘flat back’ position utilized in other methods, STOTT PILATES emphasizes the natural curve of the spine. Neutral position of the pelvis and lower back is used in most Stott exercises, eliminating lower back strain.

Question 7

Ribcage Placement

Answer 7

Proper ribcage position is essential to reducing stress on the thoracic (upper) spine and is achieved by maintaining a neutral (aka natural) position, particularly when inhaling or performing arm movements overhead.

Question 8

Scapular Movement

Answer 8

Essential to avoiding neck and shoulder strain is the proper placement of your scapulae (shoulder blades). Strive to maintain a sense of ‘width’, with your shoulders neither rounded forward nor thrown back, but rather relaxed and in line with your hips.

Question 9

Head and Cervical Spine Placement

Answer 9

Maintaining a natural curve to your neck, with your head positioned directly above your shoulders, eases tension and strain in your neck, shoulders and upper back, preventing injury.