BALANCED BODY PILATES COMPREHENSIVE

BALANCED BODY PILATES
COMPREHENSIVE

Whatxdarexdthexd9xdprinciplesxdofxdPilates?xd-xdanswer--•Breathing
•BalancedxdMusclexdDevelopment
•Centering
•Concentration
•Control
•Precision
•WholexdBodyxdMovement
•Relaxation

WhatxdarexdthexdprecautionsxdofxdThexdHundredxdonxdthexdReformer?xd-xdanswer--
•Lowxdback,xdhip,xd&xdSIxdjointxdproblems
•Neckxdandxdshoulderxdinjuries
•Pregnancyxd(avoidxdafterxd16xdweeks)xd
•xdAvoidxdwithxdosteoporosis,xdactivexdlumbarxddiscxdinjuries,xd&xdsciatica

WhatxdisxdthexdpurposexdofxdthexdHundred?xd-xdanswer--•Teachxdlumbopelvicxdstability
•Strengthenxdabsxdandxdhipxdflexors
•Increasexdthoracicxdflexibilityxd
•Learnxdtoxdconnectxdthexdarmsxdwithxdthexdcore

Whatxdarexdthexd4xdpositionsxdofxdFeetxdinxdStraps?xd-xdanswer--•LegxdLowers
•Scissors
•Circles
•Frogs

WhatxdisxdthexdpurposexdofxdFeetxdinxdStraps?xd-xdanswer--
•Strengthenxdabs,xdhamstrings,xdadductors,xddeepxdhipxdexternalxdrotators,xdglutes,xd&xdhi
pxdabductors
•Increasexdflexibilityxdofxdthexdhamstrings,xdadductors,xd&xdhipxdflexors
•Developxdbalancexdinxdthexdhipxdmusculature

WhatxdarexdthexdprecautionsxdforxdFeetxdinxdStraps?xd-xdanswer--
•LowxdbackxdandxdSIxdproblems
•Hipxdflexorxdinjuriesxdandxdhipxdarthritisxd
•Limitedxdhamstringxdflexibilityxd
•Pregnancyxd(elevatexdtorsoxdorxdavoidxdafterxd16xdweeks)

WhatxdisxdthexdpurposexdofxdKneexdStretch?xd-xdanswer--
•Strengthensxdquads,xdhamstrings,xdandxdglutes
•Strengthensxdabs
•Increasesxdpelvicxdandxdscapularxdstability

, WhatxdarexdthexdprecautionsxdofxdKneexdStretch?xd-xdanswer--
•Shoulder,xdarm,xdandxdwristxdinjuriesxd
•Lowxdbackxdorxdkneexdinjuries
•Pregnancyxd(xdcautionxdwithxddoublexdkneexdStretchxdafterxd16xdweeks)

Whatxdarexdthexdspringsxdforxdstanding/sidexdsplits?xd-xdanswer--YxdtoxdR

Whatxdisxdthexdpurposexdofxdstanding/sidexdsplits?xd-xdanswer--
*Strengthenxdlegxdandxdhipxdmusclesxd
•Improvexdbalancexdandxdstandingxdposturalxdalignment

Whatxdarexdthexdprecautionsxdofxdstanding/sidexdsplits?xd-xdanswer--•Kneexdinjuries
•Balancexdproblemsxd
•SIxdjointxdproblemsxd
Pregnancyxd(cautionxdafterxd16xdweeks)

Whatxdarexdthexd10xdPilatesxdMovementxdPrinciples?xd-xdanswer--•Breathing
•LowerxdCorexdActivation
•NeutralxdSpinexd(FindingxdThexdOptimumxdStartingxdPosition(
•Abxdstrengthening
•LumbopelvicxdStability
•Strengtheningxdandxdmobilizingxdthexdspine
•Shoulderxdstabilityxdandxdmobility
•Correctingxdalignmentxd
•ReleasexdWork
*Stretching

Whatxdisxdthexdprimaryxdmusclexdofxdrespiration?xd-xdanswer--Thexddiaphragm

Onxdthexdinhalexdwhatxdhappensxdtoxdthexddiaphragm?xd-xdanswer--Itxdcontracts

Whatxdhappensxdtoxdthexddomexdofxdthexddiaphragmxdduringxdinhalation?xd-xdanswer--
Itxdgoesxddownxdtowardxdthexdbottomxdofxdthexdribxdcage

Howxdfarxdcanxdthexddiaphragmxdgoxddownxdonxdthexdinhale?xd-xdanswer--Asxdfarxdasxd4xdcm

Onxdthexdinhalexdwhatxdhappensxdtoxdthexdvolumexdofxdthexdlungs?xd-xdanswer--
Itxdincreases

Whatxdhappensxdtoxdabdominalxdpressurexdduringxdanxdinhale?xd-xdanswer--Itxdincreases

Whatxdhappensxdtoxdthexdpelvicxdfloorxdduringxdanxdinhale?xd-xdanswer--Itxdresponds

Whatxdhappensxdtoxdthexddiaphragmxdonxdthexdexhale?xd-xdanswer--Itxdrelaxes

Whatxdhappensxdtoxdthexddomexdonxdthexdexhale?xd-xdanswer--Itxdmovesxdup

Whatxdhappensxdtoxdabdominalxdpressurexdduringxdthexdexhalation?xd-xdanswer--
•Itxddecreases