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  • September 7, 2024
  • 5
  • 2024/2025
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The Language of Pilates with Answers


Advancements i- icorrect iAnswers i✔✔ i-Challenges ito ian iexercise ithat imake iit imore idifficult. iThis
ihappens iby iperforming ithe iexercise ion ianother iapparatus, itaking ione ifoot ior ihand iaway, iworking
iwith ifewer isprings ior iraising ithe icenter iof igravity.


Aligment i- icorrect iAnswers i✔✔ i-The iplacement iof ibody iparts iin irelationship ito ione ianother, ias iwell
ias itheir irelationship ito igravity ior iresistance. iAlignment iis ithe ifoundation ifor iproper iexecution.
iJoseph iPilates ibelieve ithat iall iparts iof ithe ibody iinterconnect iand iinfluence ione ianother.


Anchoring i- icorrect iAnswers i✔✔ i-A iconcept ithat idescribes ihow ieach iexercise iis istabilizes iby ithe
iPowerhouse iand isupported iby ithe icritical iconnections. iThe ientire ibody iholistically iprovides ian
iadditional isense iof istability, ia ifeeling iof iheaviness ior ianchoring, ito isupport ithe iparts ithat iare
imoving. iFor iexample, iduring iOne iLeg iCircle, ithe ientire iback iof ithe ibody istabilizes ito iprovide ia isolid
ibase ifrom iwhich ithe imovement iof ithe ileg ican iemanate ifrom. i"Lying iin iwet icement" iis ian iimage
ioften iused ito ireinforce ithis isensation.


Arms imove ifrom ithe iback i- icorrect iAnswers i✔✔ i-This iphrase iunderscores ithe iawareness ithat iarm
imovements iinitiate ifrom ithe iback iof ithe iPowerhouse. iIdeally, ithe iserratus ianterior iand itrapezius
idepress iand istabilize ithe iscapula ifor icorrect iarm imovement, ithereby ieliminating iover-recruitment iof
ithe ishoulder iand ichest imuscles.


Articulate i- icorrect iAnswers i✔✔ i-The iact iof istacking ione ivertebra iat ia itime, ilifting ibone iby ibone, ior
irolling idown iand ireleasing ithe ivertebrae ionto ithe imat ione ivertebra iat ia itime. iSpinal iarticulation
iprevents ijerky, iout-of-control imovements iand iincreases iflexibility iof ithe ispine.


Box i- icorrect iAnswers i✔✔ i-Refers ito ithe irectangle iformed iby ithe itwo iimaginary ilines irunning ifrom
ishoulder ito ishoulder iand ifrom ihip ito ihip i(ASIS ito iASIS) iand icompleted iby itwo ilines irunning ifrom
ishoulder ito ihip. iIn ioptimal iposition, ithe irectangle ihas ifour i90-degree iangles.


Building icues i- icorrect iAnswers i✔✔ i-Simpler iversions iof ian iexercise. iBuilding iblocks iare iused iwhen
ia istudent iis inot iready ifor ithe iexercise idue ito iinadequate istrength ior icoordination. iBuilding iblocks
ilower iintensity iby ishortening ithe ilever i(limb ilength) iand/or iteh irange iof imotion iof ian iexercise.
iThey ihave ithe isame iform iand igoal ias ithe ioriginal iexercise. iBuilding iblocks iare idifferentiated ifrom
imodifications ito ikeep ithe iperspective ithat iit iis ia istepping istone iand inot ia ipermanent iadjustment.

, C-curve i- icorrect iAnswers i✔✔ i-The ishape ithat ithe ispine iand ibody iassume iduring imany iPilates
iexercises. iIt iis icreated iby ithe ideep ipull iof ithe itransverse iabdominis iwrapping ilike ia igirdle iaround
ithe ispine iand ithe iopening iof ithe ispinal icolumn iin iflexion, ideepening ithe ibody iinto ia ilifted icurve,
isuch ias iin iSpine iStretch iForward. iFocus ion iC-curve iincreases ispinal imobility iand iabdominal
istrength.


Centerline i- icorrect iAnswers i✔✔ i-The iline irunning idownward ifrom ithe inose, inavel, iand ipubic ibone
ito ithe iheels. iPilates iexercise idemands iconstant iactivation iinto ithe iCenterline iof ithe ibody, iwhether
ithe ilegs iare itogether ior iapart. iUse ithe iCenterline iduring ithe ibody iscan ito iview ialignment iof ithe
ihead, itorso, iand iextremities iin ievery iexercise.


Contraindications i- icorrect iAnswers i✔✔ i-A isymptom ito ihealth icondition ithat imakes ia iparticular
iexercise iinadvisable ior iunsuitable ifor ia istudent ito iperform.


Critical iConnections i- icorrect iAnswers i✔✔ i-Connections ithat iwhen iintegrated iwith ithe imovement ior
iexercise, ideepen ithe iwork iinto ithe iPowerhouse iand iimprove ithe ioverall iquality ior ithe iexecution.
iThey ihelp itie ia imovement iinto ithe iPowerhouse. iThe ithree iCritical iConnections iare:




1. iThree ianchors: iInner ithigh iand isitz ibones i(toward ithe iCenterline), iwith ithe iabdominals iscooped
iin iand iup.




2. iRip ito iscapula/scapula ito irib: iThis iarea isupports ithe ibody iby ialigning, istabilizing, iand imobilizing
ithe iscapulae iin irelationship ito ithe iribs. iIt ihighlights ithe iconnection iof ithe iserratus ianterior iin
ipulling ithis iarea itogether.




3. iHeel iand ibuttock iconnection: iPromotes iproper ialignment iof ithe ilower ilimbs.

Decompression i- icorrect iAnswers i✔✔ i-The iact iof ielongating iand icreating ispace ibetween ithe
ivertebrae. iThis iallows ithe iinternal iorgans imore ispace ifor ifunctioning iat ioptimal ilevels, icreates ia
imore ibalanced iand iupright iposture, iand iallows ifor imore ifunctional iand ihealthy imovement ipatterns
ito ibe ideveloped. iActively idecompressing ithe ispine icombats ithe inegative ieffects iof igravity, ihabitual
ipatterning, iand iaging iof ithe ispine.


Dividing ithe ispine iinto ithirds i- icorrect iAnswers i✔✔ i-A iway ito iapproach iand icue ithe ispine. iThe
isegments ican ibe idivided ifrom itailbone ito itop iof ipelvis, itop iof ipelvis ito ibase iof isternum/bottom iof
iribs, iand ibottom iof iribs iupward ito iskull. iThis iconcept iis ivery ihelpful ifor ibeginners ior ifor ia itighter
istudent iwho icannot iperform iarticulation

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