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Pilates Mat Training Questions and Answers
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Pilates Mat Training Questions and Answers
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Pilates Mat Training Questions and Answers4 Movements of the Spine - ANSWER-Flexion: Like cat stretch, c-curve, rolling like a
ball, half roll back
Extension: breaststroke, back extension prone
Lateral flexion: leg lift side, side bend
Rotation: chest lift with rotation, spine twist supine
Active breathing - ANSWER-Like in the Hundred, percussive emphasis while actively
contracting the abdominals
Cocontraction - ANSWER-Like in back extension prone, cocontraction between the
spinal extension and engaging the transversus abdominus
Crisscross - ANSWER-Begins in a high curl position supine, transversus abdominis
engaged, bringing it into imprint, legs in tabletop arms behind head with elbows wide
and slightly lifted. One leg bends in towards chest and chest rotates to one side, as if
bringing the arm pit to the knee, while the other leg extends straight. It is opposite arm
pit to opposite knee. This switching, coming through center first, then rotating to the
other side. Active breathing is used starting on a deep inhale and doing increments of 5
exhales, 5 inhales, etc.
Targeted muscles are the spinal flexors and rotators like the rectus abdominis, external
and internal obliques, and transversus abdominis
Fine articulation of the spine - ANSWER-Spine stretch forward, increasing back
flexibility
Hundred - ANSWER-Begins supine, legs together, knees bent creating a 90 degree
angle at the knees in tabletop, transversus abdominus engaged, back in imprint, arms
facing downwards and at the sides, option to extend legs if they can be extended while
keeping imprint, high curl position
Use of active breathing, starting with inhale and five exhales out, then 5 inhales, etc.
arms pulse and pull body closer to work the abdominals more
Targeted muscles are the spinal flexors (external and internal obliques, rectus
abdominis) and the hip flexors
Importance of breathing - ANSWER-Delivers oxygen and removes carbon dioxide from
tissues of the body
Lateral breathing - ANSWER-Lateral expansion of the rib cage, helps maintain
abdominal contraction, keeps stable core
Pilates founder - ANSWER-Joseph Pilates (1883-1967)
Set breath patterns - ANSWER-Keeps you from holding your breath, exhalation can
activate the transversus abdominus and pelvic floor
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