Stott Pilates Comprehensive Matwork
exam with complete solutions
Warm up exercises name all (10) - ANSWER- Breathing, Imprint & release, hip
release, spinal rotation, cat stretch, hip rolls, scapula Isolation, arm circles, head
nods, elevation & depression of scapulae
Ab Prep - ANSWER- Supine pelvis and spine neutral, knees flexed feet on mat,
legs adducted or abducted hip-distance apart. Arms long by sides palms down,
scapulae stabilized.
Ab Prep rep & essence - ANSWER- 5-10 reps
TA to compress abdomen and stabilize lumbo-pelvic region, deep pelvic floor to
aid in firing TA, RA and obliques concentrically to create thoracic flexion,
eccentrically to control return down, scapular stabilizers
Ab Prep Modification - ANSWER- hands behind head, hold fitness circle
resistance ring, fitness circle between knees, arc barrel under knees, flex band
under spine, arms crossed on chest, sponge or ball between knees
Breast Stroke Preps - name all - ANSWER- 1. Hands by shoulders
2. hands by hips
3. hands under forehead
Breast stroke prep #1 Hands by shoulders - ANSWER- prone, neutral pelvis. arms
bent hands by shoulders, palms down. scapulae stabilized, Legs extended along
mat adducted or abducted hip distance apart parallel ankles plantar flexed toes
gently pointed,
inhale prepare, exhale - stabilize scapulae, lengthen and extend thoracic an
cervical spine, allow ribs to open but bottom rib keeps contact with mat
, Breast stroke prep #2 hands by hips - ANSWER- prone, neutral pelvis. arms long
by sides, palms down. scapulae stabilized, Legs extended along mat adducted or
abducted hip distance apart parallel ankles plantar flexed toes gently pointed,
inhale- open front of shoulders by retracting scapulae to neutral
exhale - reach fingertips to toes and top of head away from toes to extend upper
torso very slightly off mat
inhale - suspended lengthen top of head from toes
exhale - return
Breast stroke prep #3 hands under forehead - ANSWER- prone, neutral pelvis.
arms bent hands under forehead, palms down. scapulae stabilized, Legs
extended along mat adducted or abducted hip distance apart parallel ankles
plantar flexed toes gently pointed,
inhale - open shoulders stabilize scapulae
exhale - stabilize scapulae, reach top of head away from toes, and extend upper
torso slightly off mat. Maintain long line. hands in contact with forehead
inhale- suspend lengthen
exhale - down to mat
Breast stroke prep Modifications - ANSWER- Prone on arc barrel, thin pad under
asis, on two breaths upper body off end of mat, sponge or ball between knees,
shell stretch - ANSWER- seated with knees flexed, seat on heels, legs slightly
abducted. Spine flexed forward over legs. relax arms in front or beside torso on
mat
Hundred - ANSWER- supine imprinted position legs parallel and adducted in air
with knees flexed, ankles plantar flexed toes gently pointed tabletop position
arms long by sides palms down, scapulae stabilized
inhale stay
exhale - lengthen back of neck, then maintain length and stabilize scapulae,
contract abdominals to slide rib cage toward pelvis and flex thoracic spine
reaching arms off mat level with shoulders simultaneously extend legs as low as
imprint can be maintained
inhale - 5 counts, maintain flexion, small arm pulses
exhale - 5 counts cont.
10 sets (100 counts)
finish-
inhale - remain in spinal flexion flex knees and continue to reach arms
exhale - return upper body to mat legs in air
