What is Pilates

Question 1

What is pilates?

Answer 1

Exercise which strengthens and stretches the whole body with particular emphasis on core stability and strength

Question 2

Benefits of Pilates

Answer 2

Improves posture
Increases muscle strength
Develops balance and coordination
Increases flexibility and mobility
Relieves stress and back pain

Question 3

When was Joseph Pilates born?

Answer 3

1880 in Germany

Question 4

What did pilates used to be called?

Answer 4

The Method of Contrology

Question 5

What are the Pilates Principles

Answer 5

1. Posture and alignment
2. Breathing
3. Centering the core
4. Control
5. Stability and mobility
6. Concentration

Question 6

What should breathing be?

Answer 6

Natural, diaphragmatic and efficient

Question 7

What is diaphragmatic breathing?

Answer 7

Increasing the lateral expansion of rib cage, upper abdominal lifting, without lifting the shoulders

Breath in through nose, out through mouth

Question 8

What is the core?

Answer 8

Mid section of the body between the rib cage and pelvis.

Joseph Pilates called it the powerhouse

Question 9

What is core stability?

Answer 9

Diaphragm, transversus abdominals, pelvic floor contracting and increase pressure to stabilise the spine

Question 10

What are the deep core muscles?

Answer 10

Multifidus, transverse abdominis

Question 11

What is the origin/insertion of the deep core muscles?

Answer 11

On the vertebra

Question 12

How do you activate the pelvic floor muscles?

Answer 12

Fast and powerful contraction

Slow, low level, controlled and sustained contractions

Question 13

What are common cues to activate the pelvic floor muscles?

Answer 13

Gentle lifting of the pelvic floor muscles

Close the doors and ride the elevator

As if you were stopping your wee

Draw tailbone

Question 14

What are cues for activating the abdominal muscles?

Answer 14

Brace

Gently engage the abdominals

Gently co-contract the abs

Gently draw in

Tightening your belt buckle a notch

Question 15

What is the body placement for lying on your side?

Answer 15

1 longline of the body.

Feet: on top of the other, parallel
Legs: Parallel and inline with rest of body
Pelvis: Neutral
Spine: Neutral
Ribcage: Neutral
Shoulder girdle: Stabilised
Arms: One arm reaching long above the head on the floor, Other arm in front of body for balance
Head+neck: Length through the neck, small towel maybe

Question 16

How do we adjust the reformer?

Answer 16

Find height setting by lying supine on the carriage and resting your toes on the footbar, knees bent.

Lift the footbar and move it along the indicator dots between 1-4.

Taller =1
Shorter = 4

Question 17

Explain the reformer and body set up for seated elbow extension?

Answer 17

Start by putting the box on the carriage in front of the shoulder rests in a long box position, spring guide is 1/2 -1.
Sit on the box closer to the shoulder rest with the pelvis and spine in a vertically neutral position.

Hip and knee joints are flexed, legs adducted, feet on the carriage.

Hand furthest from shoulder rest holding the closest strap, elbow is flexed below shoulder height

Other hand is placed on side of box

Shoulder girdle stabilised, abs, pelvic floor muscle engaged.

Question 18

List 3 cues for the Knee stretch bicycle exercise

Answer 18

• Keep pelvis square
• Stay long in the waist as you alternate
• Keep shoulder girdle stabilised
• Stay wide across the chest

Question 19

What is the position of the pelvis and spine in the Elephant exercise?

Answer 19

Pelvis should be posteriorly tilted and spine is flexed

Question 20

What is the focus of the hip roll?

Answer 20

To mobilise the spine, improves pelvis stability, glute + hamstring strength.