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Pilates Exercises Exam Questions And Answers
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  • September 7, 2024
  • 9
  • 2024/2025
  • Exam (elaborations)
  • Questions & answers

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  • pilates exercises exam questions and answers

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Pilates Exercises Exam Questions And
Answers




Breathing i- icorrect iAnswers i✔✔ i-Inhaling ithrough ithe inose, iexhaling ithrough ithe imouth
kr kr kr kr kr kr kr kr kr kr kr kr




Lateral iribcage ibreathing
kr kr




kr i~ iOn ithe iinhale, iallow ithe iribcage ito iexpand iside-to-side i(east-to-west). iSend ithe ibreath iinto
kr kr kr kr kr kr kr kr kr kr kr kr kr kr




ithe iback iand isides iof ithe iribs, iavoiding iabdomen iexpansion ias imuch ias ipossible.
kr kr kr kr kr kr kr kr kr kr kr kr kr kr




kr i~ iOn ithe iexhale, ifeel ithe itwo isides iof ithe iribcage ireturn itoward icenter. iThe ibelly ibutton
kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr




ishould iautomatically ipull iin itoward ithe ispine iand ithe iwaist ishould icorset i(as ithough istays iare
kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr




ibeing ipulled, icinching ithe iwaist).
kr kr kr kr kr




One ilung ibreathing i- icorrect iAnswers i✔✔ i-Sending ithe ibreath iinto ione iside iof ithe iribcage
kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr




ionly. iThis iis ibeneficial iduring ilateral ispinal iflexion i(leaning ito ione iside ior itwisting) iand imay ibe
kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr




iused iin ipositions isuch ias iMermaid i(which iwe iwill ilearn).
kr kr kr kr kr kr kr kr kr kr




Neutral ispine iin isupine i- icorrect iAnswers i✔✔ i-~ iPlace ithe ithumbs ion ithe ilower iribs ion ieither
kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr




iside; iplace ithe iindex ifingers ion ithe ihip ibones iwhere ithey iprotrude iupward. iLevel ithese itwo
kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr




ipoints ionto ithe isame iplane iparallel ito ithe iceiling i(or ithe iwall iyou're ifacing, iif ion ithe iside). i
kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr




kr i~ iPlace ithe iheels iof ithe ihands ion ithe ihip ibones iand ibring ithe iindex ifingers itogether ion ithe
kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr




ipubic ibone ito iform ia itriangle. iLevel iall ithree ipoints iof ithe itriangle, ibringing ithem iparallel ito
kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr




ithe iceiling i(or iwall).
kr kr kr kr




Neutral ispine iin iprone i- icorrect iAnswers i✔✔ i-~ iDrive ithe itailbone/base iof ithe ispine itoward
kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr




ithe iheels, ibringing ithe ibelly itoward ithe ispine. i
kr kr kr kr kr kr kr kr kr




kr i~ iLocate ithe itwo ibony iprotrusions iat ithe itop iof ithe ihips ion ieither iside iof ithe ispine. iPlace
kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr




ithe ipoint ion ithe iside iof ithe ihand iat iwhich ithe ithumb iand iindex ifinger imeet ion itop iof ieach
kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr




ibony iprotrusion. iAllow ithe ithumbs ito imeet. iDraw ithe itips iof ithe iindex ifingers itogether ito
kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr

, icreate ia ipoint iat ithe ibase iof ithe ispine. iThis icreates ia itriangle. iTo ilocate ineutral, ibring iall
kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr




ithree ipoints iof ithe itriangle iparallel ito ithe iceiling.
kr kr kr kr kr kr kr kr kr




Pelvic itilts i- icorrect iAnswers i✔✔ i-~ ibegin iin ineutral ispine; iknees ibent, ifeet iflat ion ithe ifloor;
kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr




iinhale
kr




~ iwrap iabdominals iin ito icurl ipelvis i(base itriangle ipoint) itoward iceiling i(without ilifting ioff ithe
kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr




imat), iimprinting ithe ilow iback ion ithe imat, iand icreating ia ihollow iC icurve
kr kr kr kr kr kr kr kr kr kr kr kr kr kr




~ ireturn ito ineutral ispine
kr kr kr kr




~ icontinue ithe ipattern ithree ito isix itimes
kr kr kr kr kr kr kr




Angel iarms i- icorrect iAnswers i✔✔ i-~ ibegin iin ineutral ispine iwith ithe ifingers ireaching itoward
kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr




ithe iheels; iknees ibent, ifeet iflat ion ithe ifloor
kr kr kr kr kr kr kr kr kr




~ iinhale iand imove ithe iarms iup itoward ithe iceiling iand ithen ioverhead i(be iaware iof iribcage—
kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr




keep ialigned iwith ihips iby isoftening iinto ifloor)
kr kr kr kr kr kr kr




~ iexhale iand isweep ithe iarms iwide iacross ithe ifloor iand iback idown ito ithe ihips
kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr




~ icontinue ifive ior isix itimes
kr kr kr kr kr




Angle iarms iwith ihead ifloat i- icorrect iAnswers i✔✔ i-~ isame ias iabove iwith ithe ifollowing
kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr




iadditions
kr




~ ion ithe iexhale, ifloat ithe ihead iand ishoulders ioff ithe imat, isending ithe igaze istraight iforward
kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr




itoward itriangle ipoints/tops iof ithighs i(there ishould ibe ia ithree ifinger idistance ibetween iyour
kr kr kr kr kr kr kr kr kr kr kr kr kr kr




ichin iand iyour ichest iat ithe itop iof ithe inod; ineck iis ilong)
kr kr kr kr kr kr kr kr kr kr kr kr kr




~ ion ithe iinhale, ireplace ithe ihead iand ishoulders iback idown ion ithe imat
kr kr kr kr kr kr kr kr kr kr kr kr kr




Toe iTaps i- icorrect iAnswers i✔✔ i-~ ibegin iin ineutral ispine iwith ithe ilegs iin itable itop i(vertical
kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr




ithighs, iknees iover ilower ihips)
kr kr kr kr kr




~ iinhale iand itap ione ifoot idown itoward ithe imat i(the itoe idoes inot ihave ito itouch ithe ifloor—
kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr




participant ishould ionly ilower ias ifar ias ihe ior ishe ican imaintaining ineutral; ithis iaction iinitiates
kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr




ifrom ithe iconnection ibetween ithe iglutes iand ithe ihamstrings)
kr kr kr kr kr kr kr kr kr




~ iexhale ito idraw ithe ileg iback ito itable itop iusing ithe ilower iabdominals. i
kr kr kr kr kr kr kr kr kr kr kr kr kr kr




~ iwatch irib/hip iconnection
kr kr kr




Supine iSpinal iTwist i- icorrect iAnswers i✔✔ i-~ ibegin iin ineutral ispine iwith ilegs idrawn ito itable
kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr kr




itop
kr




~ iopen iarms ito ithe isides
kr kr kr kr kr

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