Test Questions Flashcards
What are the 9 principles of pilates?
- Core
- Breathing
- Postural Alignment
- From/Precision/Control
- Balance/Centering/Concentration
- Stamina
- Relaxation
- Mind Body Conditioning
- Flow
What does kyphotic mean?
Super rounded in the upper back
Where is the thoracic?
Upper back
What does supine mean?
On your back
What is hyper-kyphosis or kyphotic?
Super rounded in Thoracic (upper back), chin just forward, pelvis may be posterior tilted and respiration is inhibited.
What does “SITS” stand for?
Supraspinatus, Infraspinatus, Teres Minor, Subscapularis
What does the supraspinatus do?
Abducts the arm - lifts the arm away from the body
What does the Infraspinatus do?
External rotation - outward
What does the Teres minor do?
External rotation - outward
What does the Subscapularis do?
Internally rotates and adducts the arm - inward
What do the IT muscles do and what are they called?
External rotators - Infraspinatus and teres minor
What are the 7 muscles of the arms?
Biceps brachii, Tricep brachii, Pectoralis major, Latissiumus dorsi, Teres major, Deltoid, SITS muscles
What does the bicep do?
Flexor and supinator of the forearm
What does the tricep do?
Adductor and forearm extensor
What does the pectorals major do?
Flexion, extension and adduction with medial rotation
What does the latissimus dorsi do?
Extension, adduction, medial internal rotation of arm
What does the teres major do?
Extension, adduction, medial internal rotation of arm
What does the deltoid do?
Bulky muscle and acts as a shock absorber; main action is to abduct the arm
What part of the body takes on the weight bearing mode (stability)?
Anterior disc joints of the vertebrae
Describe the vertebrae
Large bony structures that share a disc between each to absorb shock and bear weight
Where does movement occur in flexibility mode?
Facet joints
The facet joints are responsible for what?
Allowing movement via articulation (bones move on each other)
What is concentric?
Shortening of muscles against a force (curling a weight or abs on the roll up)
What is eccentric?
Lengthening of muscles while it contacts (letting a weight down or abs on the roll down)
What is Isometric?
Contraction without movement (plank or pushing a wall)
What is agonist?
Prime mover
What is antagonist?
Muscles that oppose or reverse a movement (this muscles is stretched and relaxed when the agonist is active)
What is synergist/co-contractors?
Muscles that assist
What is it called when the foot leans inward?
pronation
What is it called when the foot leans outward?
supination
What is eversion?
Toes out
What is inversion?
Toes inward
When you toes are in inversion, would you most likely be knock kneed or bow legged?
Knock kneed
When your toes are in eversion, would you most likely be knock kneed or bow legged?
Bow legged
What is it called when you walk on your heels?
Dorsiflexion
What is it called when you walk on your toes?
Plantar flexion
When you have pronation of the feet, would you most likely be eversion or inversion?
Eversion
When you have supination of the feet, would you most likely be inversion or eversion?
Inversion
Inversion is a combination of _____ and _____?
Adduction and plantar flexion
Eversion is a combination of ____ and ____?
Abduction and dorsiflexion
What are the 11 cues for grounding?
- Elongate the neck
- Drop the shoulders
- Reach the arms long
- Drop the T point
- Perform posterior lateral breath
- HA breath
- TA contraction
- Neutral spine
- Kegel/pelvic floor
- Tripod foot
- Glute-hamstring connection
What is a modification for a hyper-extended knee?
Micro bend in knee
What are 2 remedial exercises for head over shoulders?
Z translation (chicken) and nod
What is an effective breath to find TA?
HA breath
If someone has a forward head posture, what is weak and tight?
Front is weak, Back is tight
How bones in the cervical spine?
7
What are the 4 shoulder muscles?
SITS Supraspinatus Infraspinatus Teres minor Subscapularis
How to ensure proper alignment of knee?
Hip over knee, knee over ankle
Is someone has rounded shoulders, what is weak and tight?
Back muscles are weak, front is tight
If a client is experiencing pain in their wrist, what modifications can I provide?
Pad under wrist, go to knuckles or forearm
What are 2 ways to find posterior lateral breath?
Hands on ribs, theraband
Should you inhale or exhale on extension/rotation?
Inahle
What are 2 cues to close the ribcage?
- Lace/knit 2. Tight corset
What are the progressive steps for open leg rocker?
- 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
What should I monitor during Saw (Mat)
False rotation and hip shifiting
Clients with what type of injury should avoid double leg kick (Mat)?
Shoulder issues - no pulling in the shoulders, no clasping hands behind back
What should I monitor during neck pull?
Yanking on neck, no collapsing back - controlled roll down
How can I assist a client with a chest stretch in neck pull?
Pull on their elbows 20%
In Swan, what are three cues to protect the low back?
- Abs in 2. Glutes on 3. Legs apart
How should the legs be to decompress the spine?
Legs apart
What is the difference between Rowing I and II (Reformer)?
I - round back II - flat back
What is the purpose of footwork (reformer)?
Asses the client, warm up, challenge neutral spine
What are cues if you are teaching footwork on 1R spring?
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.
Why is going to toes more advanced in footwork?
I am increasing their travel distance, which challenges the client
What is the main muscle in the calf and how to stretch it (reformer)?
Soleus, prancing or running
Cues for running, prancing, tendon stretch -
Emphasize the lift, articulate through the ankle, watch the hips, stay stable through the hips
What are 2 variations for VMO/glute work (reformer)?
- Side lying with strap - knee or foot 2. Side lying foot on the bar
A client with what injuries would we not do semi-circle with?
Spine, shoulder and knee issues
Why is the benefit of a spinal bridge and curl?
Bridge - stability, Curl - flexibilty
What are 2 internal and external shoulder exercises?
Internal - Candle, palm up External - Drawing sword, candle (strap in outside hand)
What is an exercise that fires/works the hip flexors in reformer?
Knee Stretch or Reverse Ab Strap Series
What are the different seat position for seated rotation and what are the spring set ups for loops and handles
Criss cross, on the long box, kneeling
Loops - 1R
Handles - 1B
What are two variations of standing splits?
- Foot placement - middle of mat, closer to edge or farther
2. Arm placement - extended to shoulder height
Set up for Side Overs
Short box, foot under stretch, off ledge, hand on flat headreast
Set up for Reverse Abs
Facing tower, straps over knees, laying down on mat, legs at TT, hips against shoulder blocks, hands behind head, monitor gaze and head placement
What are three reformer exercises with rotation?
- Seated rotation
- Side over with rotation
- Stomach massage with rotation
While a client is in the supine position, how to help them get into T-position
Pillow up under head
What is tight and weak in hyper-lodotic lumbar spine? How is the pelvis tilted?
Tight - hip flexors/quads
Weak - Glutes/hams
Pelvis - anterior
What postures have a posterior tilt?
Sway back and flat back
What is tight and weak in hyper-kyphotic?
Tight - pecs/shoulders
Weak - Parpaspinals/lats
What 2 mat exercises would be good for hyper-kyphotic?
Swimming, Swan, Spine Twist
What 2 exercises should you avoid with hyper-kyphotic?
Rollup and Rolling Like a Ball
How do you find neutral spine in a seated position?
Rock hips forward or back from pelvis to find neutral spine
Why would you imprint your spine opposed to work in neutral spine?
Engage abs or if their back was in pain
What are 2 cues for neutral spine in side lying?
Top hip reaching away from shoulder and Mouse House
What are the 4 layers of as from external to internal?
Rectus abdominus, External Obliques, Internal Obliques, Transverse Abdominus
The core is made up of what 4 things?
TA, Multifuidus, Diaphragm, Pelvic Floor
How do you teach a client to contract their TA?
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
Can neutral spine be maintained in hundreds?
Yes
The multifiuds is a joint stabilizer for what?
The spine
What position fires the multifidus?
Neutral spine
What positions do not fire the multifiuds?
Scoop or flexion
Teach a client how to do a Kegel exercise.
Act like you are stopping the flow of urine
Do men have kegels?
Yes
What is the tripod of the foot?
Heel, big toe, pinky toe
Why is alignment important to the function of muscle during exercise?
Avoid wear and tear and injury
Bad posture leads to ?
Pain, discomfort, wear and tear and muscular imbalances
How does pilates build bone density?
Breathing and working on equipment that has resistance - able to build muscle and bone that way
True or false? Balance is a use it or lose it?
True
How does pilates create slow twitch fibers?
Stamina and balance
If a client is yawning during pilates, what are they doing?
Relaxing
What is the purpose of utilizing the mind body connection?
To create a mind body experience
What things do you take in consideration when designing a workout for your client?
Personal goals, posture and injury/disease
What is a ligament?
Attaches bone to bone
what is a tendon?
Attaches bone to muscle
How many bones in the thoracic spine?
12
How many bones in the lumbar spine?
5
What is the purpose of the pelvis?
Stabilizes the spine and transfer the weight from the upper body to the lower body
What are two important things to monitor during spine twist?
Sitting tall - no collapsing and hip shifting
What are 2 cues for arms during hundreds?
Pressing from back muscles/armpits and lengthening through the arms
Name 2 positions for hundreds
Hook lying, legs at TT and legs at 45
What is the progression for teaser?
- Hook lying
- One leg extends to 45 on the roll up, then the other
- Both legs at TT4
- Both legs at 45
What is the set up for can can?
Giraffe stance - wider stance, palms cemented into the floor, stabilize upper body
What is the intention of side lying?
Hip stability, hip mobility and strengthen glutes
Which exercise is a logical prerequisite for hip circle?
Can can or corkscrew
What can make side lying more difficult?
Legs in line with hips, hands behind head, foot in kickstand
What are the goals of rollover?
Spinal articulation and creating opposition
What types of injuries should not do rollover?
Spine and neck injuries
What is the breathing pattern for swimming?
Normal breathing
What are 2 cues for swimming to protect low back?
Pelvic bones into mat, engage glutes, not how high you go, lengthening is more important
What are 2 cues for double leg stretch?
Find opposition, ribs stay grounded, ribs maintain equal distance from hips
What is the focus or intention for rolling like a ball?
Balance and core
What should I monitor during rolling like a ball?
Rolling to shoulder blades, not neck
Flexion of spine
Avoid using momentum
What are three things to cue while teaching seal
3 taps of feet when balance
Like rolling like a ball
Soles of feet together
Where would you do a 2 finger touch in coordination?
On the outside of the ankles to energize through the legs on the X
Walk a client into putting straps on for tick tock
- Client lies down on back
- I grab both loops
- Client pushes out to straight from footbar
- I place my foot in front of the carriage to hold it
- Have the client place their foot in the strap that’s farther away from me
- Cue them to press into the loop
- Place other foot in loop
- Make sure they feel secure
- Cue them to push feet towards the floor
- Lower legs down, once back arches, they’ve gone too far down
- Lift legs up, once tailbone lifts, they’ve gone too far up
- Let them know if they need a break, they can bend their knees - that’s home base
- To take them out of the loops, my foot on carriage in front
- Start taking the loop off that’s closet to me first
