Pilates Mat Exam Study Guide.
Postural assessment side view - answertip of the earlobe
center of the shoulder
center of the ribcage
high point of the iliac crest
middle of the lateral side of the knee
slightly forward of lateral malleolus of ankle
Postural assessment front view - answernose
...
Postural assessment side view - answer✔tip of the earlobe
center of the shoulder
center of the ribcage
high point of the iliac crest
middle of the lateral side of the knee
slightly forward of lateral malleolus of ankle
Postural assessment front view - answer✔nose
center of sternum (breast bone)
navel
center of pubic bone
inside ASIS
center of patella (kneecap)
center of the front of the ankle joint
space between the 1st and 2nd toe
Postural assessment back view - answer✔center of skull
center of spine
center of sacrum
tailbone
center of gluteal fold
knee pits
center of knee
Horizontal alignment front view - answer✔eyes
shoulders
equal distance between arm and the torso
ASIS bone
greater trochanters
toes should point forward evenly
Horizontal alignment back view - answer✔ears
shoulder blades level and flush to back
PSIS
high point of iliac crests
knee pits
psoas - answer✔a hip flexor that can also act as a core stability muscles
when the femur is fixed, bilateral contraction of the psoas increases the lordotic curve, giving it
the ability to bring the lumbar spine into a neutral position from flexion
tight/short psoas can contribute to excessive lumbar lordosis
psoas is often tight and weak - eccentric strengthening and working towards balanced strength
and elongation are key
core - answer✔muscles that act upon the abdomen, lower back and pelvis
the core is the physical center from which all movements originate
a strong, functional core works in movements of the torso and stabilizes the spine and pelvis so
the limbs can move freely without unnecessary strain or injury
what are the primary muscles of the core - answer✔diaphram, abdominal muscles, erector
spinae, and glutes
deep core muscles - answer✔interconnection of the TVA, the pelvic floor, the multifidi and the
diaphram and their fascia are what support the mid-section of the body from all sides, above and
below
stabilize the pelvis, lumbar spine, rib cage against force
support a functional neutral spine
can help lower back pain
transversus abdominis - answer✔deepest of the abdominal muscles
the fibers of this muscle connect to the thoracolumbar fascia, bottom of the rib cage, iliac crest of
the pelvis and the rectus abdominis
muscle fibers wrap horizontally around the abdomen and act as a corset drawing in the
abdominal muscles and decreasing the diameter of the waist
narrowing muscle
pelvic floor - answer✔the levator ani and coccygeus stretch b/w the front of the pelvis and the
coccyx and the lateral walls of the pelvis to form the floor of the pelvic cavity
supports the organs of the pelvis against gravity, controls excretion and stabilizes the pelvis
when core is functioning properly - the pelvic floor contracts and releases in conjunction with the
diaphragm and responds to forces automatically
gathering and lifting anus and vag - hold fart and hold pee
multifidi - answer✔small, thin, taut muscles that run on either side of the spine
react involuntarily to forces and act on the vertebrae to create the natural curve of each section of
the spine
share fascia with the TV - giving the 2 a dymanic relationship in stabilization
diaphragm - answer✔primary muscle of respiration
forms a dome that attaches to the inside of the rib cage, spine, 12th rib, costal cartilages, and the
xiphoid process
does not directly move vertebrae in the thoracic region - its movement of the rib cage and use (or
lack thereof) in breath helps mobilize and stabilize the thoracic spine
other muscles involved with spinal and pelvic stability - answer✔superficial abdominal muscles
- internal and external obliques and rectus abdominis
serratus anterior (shoulder wrapping)
psoas (deep hip flexor)
lower trapezius
deep rotators of the hip
gluteus maximus, minimus, medius
biceps femoris
erector spinae
latissimus dorsi
adductors
bold = core
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