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Mat Pilates 1 and 2 Test Verified 2024
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Mat Pilates 1 and 2 Test Verified 2024
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Mat Pilates 1 and 2 Test Verified 20244 segments of spine - ANSWER-Cervical, Thoratic, Lumbar, Sacrum(sacral) Spine
9 Pilates movement principles - ANSWER-Breathing, core activation, neutral pelvis,
abdominal strength, lumbopelvic stability, spinal strength and mobility, scapular stability
and mobility, posture and postural analysis and release work
9 pilates principles - ANSWER-Breathing, concentration, control, centering, precision,
balanced muscle development, rhythm/flow, whole body movement and relaxation
Anterior oblique system - ANSWER-Creates torso flexion and torso rotation. Creates
pelvic stability.
Breathing - ANSWER-Inhaling facilitates spinal extension and lateral flexion while
exhaling facilitates spinal flexion.
Criss Cross - ANSWER-Rotate torso and reach rib cage toward opposite knee. Keep
elbos wide and abs engaged. Switch. Lower abs and hips still.
Deep longitudinal system - ANSWER-Creates spinal extension
Does the diaphragm contract or relax on inhalation? - ANSWER-Contract
Exercises contraindicated for people with osteoporosis (bc they all have flexion) -
ANSWER-1.Double straight leg stretch, 2. Rolling like a ball 3. 100s
Exercises safe through pregnancy - ANSWER-Cat/camel, tail wag, down dog, wall push
ups
Exercises that require caution for people with low back problems - ANSWER-1. Spine
twist 2. Rollover 3. Neck pull 4. Side bend 5. Boomerang
6. Rolling like a ball 7. Saw 8. Swimming 9. 100s ( any exercise really, depending on
type of injury)
Extra Exercise - ANSWER-Mat 1: Swimming, Spine stretch side, Side leg bicycle,
Banana. Mat 2: Hip circles, Corkscrew, Neck pull, Jackknife, Leg pull up, Kneeling side
kicks, Seated twist, Side bend twist, Side bend mermaid, Bicycle, Shoulder bridge,
Boomeramg, Rocking.
Four Muscles of the core/inner unit - ANSWER-Transverse abdominis, pelvic floor,
diaphragm and multifidi
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