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Pilates > Test Questions > Flashcards

Test Questions Flashcards

1
Q

What are the 9 principles of pilates?

A
  1. Core
  2. Breathing
  3. Postural Alignment
  4. From/Precision/Control
  5. Balance/Centering/Concentration
  6. Stamina
  7. Relaxation
  8. Mind Body Conditioning
  9. Flow
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2
Q

What does kyphotic mean?

A

Super rounded in the upper back

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3
Q

Where is the thoracic?

A

Upper back

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4
Q

What does supine mean?

A

On your back

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5
Q

What is hyper-kyphosis or kyphotic?

A

Super rounded in Thoracic (upper back), chin just forward, pelvis may be posterior tilted and respiration is inhibited.

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6
Q

What does “SITS” stand for?

A

Supraspinatus, Infraspinatus, Teres Minor, Subscapularis

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7
Q

What does the supraspinatus do?

A

Abducts the arm - lifts the arm away from the body

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8
Q

What does the Infraspinatus do?

A

External rotation - outward

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9
Q

What does the Teres minor do?

A

External rotation - outward

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10
Q

What does the Subscapularis do?

A

Internally rotates and adducts the arm - inward

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11
Q

What do the IT muscles do and what are they called?

A

External rotators - Infraspinatus and teres minor

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12
Q

What are the 7 muscles of the arms?

A

Biceps brachii, Tricep brachii, Pectoralis major, Latissiumus dorsi, Teres major, Deltoid, SITS muscles

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13
Q

What does the bicep do?

A

Flexor and supinator of the forearm

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14
Q

What does the tricep do?

A

Adductor and forearm extensor

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15
Q

What does the pectorals major do?

A

Flexion, extension and adduction with medial rotation

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16
Q

What does the latissimus dorsi do?

A

Extension, adduction, medial internal rotation of arm

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17
Q

What does the teres major do?

A

Extension, adduction, medial internal rotation of arm

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18
Q

What does the deltoid do?

A

Bulky muscle and acts as a shock absorber; main action is to abduct the arm

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19
Q

What part of the body takes on the weight bearing mode (stability)?

A

Anterior disc joints of the vertebrae

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20
Q

Describe the vertebrae

A

Large bony structures that share a disc between each to absorb shock and bear weight

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21
Q

Where does movement occur in flexibility mode?

A

Facet joints

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22
Q

The facet joints are responsible for what?

A

Allowing movement via articulation (bones move on each other)

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23
Q

What is concentric?

A

Shortening of muscles against a force (curling a weight or abs on the roll up)

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24
Q

What is eccentric?

A

Lengthening of muscles while it contacts (letting a weight down or abs on the roll down)

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25
Q

What is Isometric?

A

Contraction without movement (plank or pushing a wall)

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26
Q

What is agonist?

A

Prime mover

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27
Q

What is antagonist?

A

Muscles that oppose or reverse a movement (this muscles is stretched and relaxed when the agonist is active)

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28
Q

What is synergist/co-contractors?

A

Muscles that assist

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29
Q

What is it called when the foot leans inward?

A

pronation

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30
Q

What is it called when the foot leans outward?

A

supination

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31
Q

What is eversion?

A

Toes out

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32
Q

What is inversion?

A

Toes inward

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33
Q

When you toes are in inversion, would you most likely be knock kneed or bow legged?

A

Knock kneed

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34
Q

When your toes are in eversion, would you most likely be knock kneed or bow legged?

A

Bow legged

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35
Q

What is it called when you walk on your heels?

A

Dorsiflexion

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36
Q

What is it called when you walk on your toes?

A

Plantar flexion

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37
Q

When you have pronation of the feet, would you most likely be eversion or inversion?

A

Eversion

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38
Q

When you have supination of the feet, would you most likely be inversion or eversion?

A

Inversion

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39
Q

Inversion is a combination of _____ and _____?

A

Adduction and plantar flexion

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40
Q

Eversion is a combination of ____ and ____?

A

Abduction and dorsiflexion

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41
Q

What are the 11 cues for grounding?

A
  1. Elongate the neck
  2. Drop the shoulders
  3. Reach the arms long
  4. Drop the T point
  5. Perform posterior lateral breath
  6. HA breath
  7. TA contraction
  8. Neutral spine
  9. Kegel/pelvic floor
  10. Tripod foot
  11. Glute-hamstring connection
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42
Q

What is a modification for a hyper-extended knee?

A

Micro bend in knee

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43
Q

What are 2 remedial exercises for head over shoulders?

A

Z translation (chicken) and nod

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44
Q

What is an effective breath to find TA?

A

HA breath

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45
Q

If someone has a forward head posture, what is weak and tight?

A

Front is weak, Back is tight

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46
Q

How bones in the cervical spine?

A

7

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47
Q

What are the 4 shoulder muscles?

A 
SITS
Supraspinatus
Infraspinatus
Teres minor
Subscapularis
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48
Q

How to ensure proper alignment of knee?

A

Hip over knee, knee over ankle

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49
Q

Is someone has rounded shoulders, what is weak and tight?

A

Back muscles are weak, front is tight

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50
Q

If a client is experiencing pain in their wrist, what modifications can I provide?

A

Pad under wrist, go to knuckles or forearm

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51
Q

What are 2 ways to find posterior lateral breath?

A

Hands on ribs, theraband

52
Q

Should you inhale or exhale on extension/rotation?

A

Inahle

53
Q

What are 2 cues to close the ribcage?

A
  1. Lace/knit 2. Tight corset
54
Q

What are the progressive steps for open leg rocker?

A
  1. Rolling like a ball 2. One leg at a time, can the client balance? 3. Balance with both legs 4. Then go into the exercise
55
Q

What should I monitor during Saw (Mat)

A

False rotation and hip shifiting

56
Q

Clients with what type of injury should avoid double leg kick (Mat)?

A

Shoulder issues - no pulling in the shoulders, no clasping hands behind back

57
Q

What should I monitor during neck pull?

A

Yanking on neck, no collapsing back - controlled roll down

58
Q

How can I assist a client with a chest stretch in neck pull?

A

Pull on their elbows 20%

59
Q

In Swan, what are three cues to protect the low back?

A
  1. Abs in 2. Glutes on 3. Legs apart
60
Q

How should the legs be to decompress the spine?

A

Legs apart

61
Q

What is the difference between Rowing I and II (Reformer)?

A

I - round back II - flat back

62
Q

What is the purpose of footwork (reformer)?

A

Asses the client, warm up, challenge neutral spine

63
Q

What are cues if you are teaching footwork on 1R spring?

A

Slowly and carefully push out, you are on a lighter spring. Focus on ab work, reverse your breathing. You won’t feel the legs, focus on the abs.

64
Q

Why is going to toes more advanced in footwork?

A

I am increasing their travel distance, which challenges the client

65
Q

What is the main muscle in the calf and how to stretch it (reformer)?

A

Soleus, prancing or running

66
Q

Cues for running, prancing, tendon stretch -

A

Emphasize the lift, articulate through the ankle, watch the hips, stay stable through the hips

67
Q

What are 2 variations for VMO/glute work (reformer)?

A
  1. Side lying with strap - knee or foot 2. Side lying foot on the bar
68
Q

A client with what injuries would we not do semi-circle with?

A

Spine, shoulder and knee issues

69
Q

Why is the benefit of a spinal bridge and curl?

A

Bridge - stability, Curl - flexibilty

70
Q

What are 2 internal and external shoulder exercises?

A

Internal - Candle, palm up External - Drawing sword, candle (strap in outside hand)

71
Q

What is an exercise that fires/works the hip flexors in reformer?

A

Knee Stretch or Reverse Ab Strap Series

72
Q

What are the different seat position for seated rotation and what are the spring set ups for loops and handles

A

Criss cross, on the long box, kneeling
Loops - 1R
Handles - 1B

73
Q

What are two variations of standing splits?

A
  1. Foot placement - middle of mat, closer to edge or farther

2. Arm placement - extended to shoulder height

74
Q

Set up for Side Overs

A

Short box, foot under stretch, off ledge, hand on flat headreast

75
Q

Set up for Reverse Abs

A

Facing tower, straps over knees, laying down on mat, legs at TT, hips against shoulder blocks, hands behind head, monitor gaze and head placement

76
Q

What are three reformer exercises with rotation?

A
  1. Seated rotation
  2. Side over with rotation
  3. Stomach massage with rotation
77
Q

While a client is in the supine position, how to help them get into T-position

A

Pillow up under head

78
Q

What is tight and weak in hyper-lodotic lumbar spine? How is the pelvis tilted?

A

Tight - hip flexors/quads
Weak - Glutes/hams
Pelvis - anterior

79
Q

What postures have a posterior tilt?

A

Sway back and flat back

80
Q

What is tight and weak in hyper-kyphotic?

A

Tight - pecs/shoulders

Weak - Parpaspinals/lats

81
Q

What 2 mat exercises would be good for hyper-kyphotic?

A

Swimming, Swan, Spine Twist

82
Q

What 2 exercises should you avoid with hyper-kyphotic?

A

Rollup and Rolling Like a Ball

83
Q

How do you find neutral spine in a seated position?

A

Rock hips forward or back from pelvis to find neutral spine

84
Q

Why would you imprint your spine opposed to work in neutral spine?

A

Engage abs or if their back was in pain

85
Q

What are 2 cues for neutral spine in side lying?

A

Top hip reaching away from shoulder and Mouse House

86
Q

What are the 4 layers of as from external to internal?

A

Rectus abdominus, External Obliques, Internal Obliques, Transverse Abdominus

87
Q

The core is made up of what 4 things?

A

TA, Multifuidus, Diaphragm, Pelvic Floor

88
Q

How do you teach a client to contract their TA?

A

Touch your bony points of your hips, bring your fingers in a couple of inches, cough - that’s your TA!
Sitting - slide heel on ground in and out and bent knee, let knee fall to the side and bring it back in

89
Q

Can neutral spine be maintained in hundreds?

A

Yes

90
Q

The multifiuds is a joint stabilizer for what?

A

The spine

91
Q

What position fires the multifidus?

A

Neutral spine

92
Q

What positions do not fire the multifiuds?

A

Scoop or flexion

93
Q

Teach a client how to do a Kegel exercise.

A

Act like you are stopping the flow of urine

94
Q

Do men have kegels?

A

Yes

95
Q

What is the tripod of the foot?

A

Heel, big toe, pinky toe

96
Q

Why is alignment important to the function of muscle during exercise?

A

Avoid wear and tear and injury

97
Q

Bad posture leads to ?

A

Pain, discomfort, wear and tear and muscular imbalances

98
Q

How does pilates build bone density?

A

Breathing and working on equipment that has resistance - able to build muscle and bone that way

99
Q

True or false? Balance is a use it or lose it?

A

True

100
Q

How does pilates create slow twitch fibers?

A

Stamina and balance

101
Q

If a client is yawning during pilates, what are they doing?

A

Relaxing

102
Q

What is the purpose of utilizing the mind body connection?

A

To create a mind body experience

103
Q

What things do you take in consideration when designing a workout for your client?

A

Personal goals, posture and injury/disease

104
Q

What is a ligament?

A

Attaches bone to bone

105
Q

what is a tendon?

A

Attaches bone to muscle

106
Q

How many bones in the thoracic spine?

A

12

107
Q

How many bones in the lumbar spine?

A

5

108
Q

What is the purpose of the pelvis?

A

Stabilizes the spine and transfer the weight from the upper body to the lower body

109
Q

What are two important things to monitor during spine twist?

A

Sitting tall - no collapsing and hip shifting

110
Q

What are 2 cues for arms during hundreds?

A

Pressing from back muscles/armpits and lengthening through the arms

111
Q

Name 2 positions for hundreds

A

Hook lying, legs at TT and legs at 45

112
Q

What is the progression for teaser?

A
  1. Hook lying
  2. One leg extends to 45 on the roll up, then the other
  3. Both legs at TT4
  4. Both legs at 45
113
Q

What is the set up for can can?

A

Giraffe stance - wider stance, palms cemented into the floor, stabilize upper body

114
Q

What is the intention of side lying?

A

Hip stability, hip mobility and strengthen glutes

115
Q

Which exercise is a logical prerequisite for hip circle?

A

Can can or corkscrew

116
Q

What can make side lying more difficult?

A

Legs in line with hips, hands behind head, foot in kickstand

117
Q

What are the goals of rollover?

A

Spinal articulation and creating opposition

118
Q

What types of injuries should not do rollover?

A

Spine and neck injuries

119
Q

What is the breathing pattern for swimming?

A

Normal breathing

120
Q

What are 2 cues for swimming to protect low back?

A

Pelvic bones into mat, engage glutes, not how high you go, lengthening is more important

121
Q

What are 2 cues for double leg stretch?

A

Find opposition, ribs stay grounded, ribs maintain equal distance from hips

122
Q

What is the focus or intention for rolling like a ball?

A

Balance and core

123
Q

What should I monitor during rolling like a ball?

A

Rolling to shoulder blades, not neck
Flexion of spine
Avoid using momentum

124
Q

What are three things to cue while teaching seal

A

3 taps of feet when balance
Like rolling like a ball
Soles of feet together

125
Q

Where would you do a 2 finger touch in coordination?

A

On the outside of the ankles to energize through the legs on the X

126
Q

Walk a client into putting straps on for tick tock

A
  1. Client lies down on back
  2. I grab both loops
  3. Client pushes out to straight from footbar
  4. I place my foot in front of the carriage to hold it
  5. Have the client place their foot in the strap that’s farther away from me
  6. Cue them to press into the loop
  7. Place other foot in loop
  8. Make sure they feel secure
  9. Cue them to push feet towards the floor
  10. Lower legs down, once back arches, they’ve gone too far down
  11. Lift legs up, once tailbone lifts, they’ve gone too far up
  12. Let them know if they need a break, they can bend their knees - that’s home base
  13. To take them out of the loops, my foot on carriage in front
  14. Start taking the loop off that’s closet to me first

Pilates (9 decks)

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