Mat Pilates Study Guide - Balanced Body Questions and Correct Answers the Latest Update and Recommended Version
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Course
Mat Pilates
Institution
Mat Pilates
What are the three levels of observation an instructor can use to analyze a client's movement
patterns?
→ global, integrated planar and local
When observing vertical alignment from the side, what key bony landmarks do you want to
line up with the plumb line of gravity?
→ Tip of earlobe, ...
Mat Pilates Study Guide - Balanced
Body Questions and Correct Answers the
Latest Update and Recommended
Version
What are the three levels of observation an instructor can use to analyze a client's movement
patterns?
→ global, integrated planar and local
When observing vertical alignment from the side, what key bony landmarks do you want to
line up with the plumb line of gravity?
→ Tip of earlobe, top of shoulder, center of rib cage, high point of illiac creast, mid-point
of the lateral side of the knee, slightly in front of the lateral malleolus of the ankle
What muscle imbalances are usually associated with thoracic kyphosis?
→ Thoracic extensors and scapular stabilizers are weak or long, anterior chest muscles
are tight or short
When training clients what key factors are important to consider when planning our exercise
program?
→ Current fitness level, age, quality of motor control and learning style
The 80/20 rule in training applies to what philosophy?
→ When training, 80% of a session is dedicated to refining skills the client has already
learned and 20% to learn new skills.
→ Breathing, inner unit, outer units, spinal mobility
On an inhale, the diaphragm contracts and the dome moves
→ downward, drawing air in
Inhaling generally helps to facilitate what spinal movement
→ extension
The inner unity or core includes what muscles
→ Pelvic floor, transverse abdominis, multifidi and diaphragm
What foundational exercises bring awareness to breath in relationship to the transversus
abdominis
→ Fingertip abdominals
→ All four abdominals
In a normal, healthy body, the inner unit of the core fires
→ Reflexively in reaction to postural changes and load being placed on the spine,
Consciously when needed for support, and helps to propel the body forward.
Supine exercises which teach lumbopelvic stability
→ marching, toe taps, dead bugs
Which exercise is a good way to teach lumbopelvic stability in prone
A supine exercise which strengthens the hamstring and glutes while training stability in the
oblique slings is
→ bridge marching
The primary functions of the spine include
→ Force transference
→ Protection of the spinal cord and nerve roots
→ movement
What is the name of the first cervical vertebrae
→ atlas
The purpose of the tail wag and seated side stretch is to facilitate and enhance what spinal
movements
→ lateral flexion
Movements of the spine in the sagittal or "wheel" plane include
→ flexion and extension
The nucleus pulposus of the spine is
→ The soft, jelly like center of the intervertebral disc
When creating lower body training protocols, it is important to train all the following
→ optimum leg alignment
→ balance joint range of motion and muscle strength
→ agility, balance and coordination
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