Balanced Body Pilates T
xd xd xd
ests
MAT PILATES STUDY GUIDE - BALANCED BODY
Whatxdarexdthexdthreexdlevelsxdofxdobservationxdanxdinstructorxdcanxdusexdtoxdanalyzexdaxdclient'sxdmovementxdpatterns?
xdanswer--global,xdintegratedxdplanarxdandxdlocal
Whenxdobservingxdverticalxdalignmentxdfromxdthexdside,xdwhatxdkeyxdbonyxdlandmarksxddoxdyouxdwantxdtoxdlinexdupxdwithx
exdplumbxdlinexdofxdgravity?xd-xdanswer--
Tipxdofxdearlobe,xdtopxdofxdshoulder,xdcenterxdofxdribxdcage,xdhighxdpointxdofxdilliacxdcreast,xdmid-
pointxdofxdthexdlateralxdsidexdofxdthexdknee,xdslightlyxdinxdfrontxdofxdthexdlateralxdmalleolusxdofxdthexdankle
Whatxdmusclexdimbalancesxdarexdusuallyxdassociatedxdwithxdthoracicxdkyphosis?xd-xdanswer--
Thoracicxdextensorsxdandxdscapularxdstabilizersxdarexdweakxdorxdlong,xdanteriorxdchestxdmusclesxdarexdtightxdorxdshort
Whenxdtrainingxdclientsxdwhatxdkeyxdfactorsxdarexdimportantxdtoxdconsiderxdwhenxdplanningxdourxdexercisexdprogram?xd-
xdanswer--Currentxdfitnessxdlevel,xdage,xdqualityxdofxdmotorxdcontrolxdandxdlearningxdstyle
Thexd80/20xdrulexdinxdtrainingxdappliesxdtoxdwhatxdphilosophy?xd-xdanswer--
Whenxdtraining,xd80%xdofxdaxdsessionxdisxddedicatedxdtoxdrefiningxdskillsxdthexdclientxdhasxdalreadyxdlearnedxdandxd20%xdt
learnxdnewxdskills.
WhatxdarexdthexdfourxdelementsxdofxdTrunkxdIntegration?xd-xdanswer--
Breathing,xdinnerxdunit,xdouterxdunits,xdspinalxdmobility
Onxdanxdinhale,xdthexddiaphragmxdcontractsxdandxdthexddomexdmovesxd-xdanswer--downward,xddrawingxdairxdin
Inhalingxdgenerallyxdhelpsxdtoxdfacilitatexdwhatxdspinalxdmovementxd-xdanswer--extension
Thexdinnerxdunityxdorxdcorexdincludesxdwhatxdmusclesxd-xdanswer--
Pelvicxdfloor,xdtransversexdabdominis,xdmultifidixdandxddiaphragm
Whatxdfoundationalxdexercisesxdbringxdawarenessxdtoxdbreathxdinxdrelationshipxdtoxdthexdtransversusxdabdominisxd-
xdanswer--Fingertipxdabdominals
Allxdfourxdabdominals
Inxdaxdnormal,xdhealthyxdbody,xdthexdinnerxdunitxdofxdthexdcorexdfiresxd-xdanswer--
Reflexivelyxdinxdreactionxdtoxdposturalxdchangesxdandxdloadxdbeingxdplacedxdonxdthexdspine,xdConsciouslyxdwhenxdneede
dforxdsupport,xdandxdhelpsxdtoxdpropelxdthexdbodyxdforward.
Supinexdexercisesxdwhichxdteachxdlumbopelvicxdstabilityxd-xdanswer--marching,xdtoexdtaps,xddeadxdbugs
Whichxdexercisexdisxdaxdgoodxdwayxdtoxdteachxdlumbopelvicxdstabilityxdinxdpronexd-xdanswer--swimming
Axdsupinexdexercisexdwhichxdstrengthensxdthexdhamstringxdandxdglutesxdwhilexdtrainingxdstabilityxdinxdthexdobliquexdslings
sxd-xdanswer--bridgexdmarching
Thexdprimaryxdfunctionsxdofxdthexdspinexdincludexd-xdanswer--Forcexdtransferencexd
Protectionxdofxdthexdspinalxdcordxdandxdnervexdrootsxd
1xd/xd8
, Balanced Body Pilates T
xd xd xd
ests
movement
Whatxdisxdthexdnamexdofxdthexdfirstxdcervicalxdvertebraexd-xdanswer--atlas
Thexdpurposexdofxdthexdtailxdwagxdandxdseatedxdsidexdstretchxdisxdtoxdfacilitatexdandxdenhancexdwhatxdspinalxdmovements
xdanswer--lateralxdflexion
Movementsxdofxdthexdspinexdinxdthexdsagittalxdorxd"wheel"xdplanexdincludexd-xdanswer--flexionxdandxdextension
Thexdnucleusxdpulposusxdofxdthexdspinexdisxd-xdanswer--Thexdsoft,xdjellyxdlikexdcenterxdofxdthexdintervertebralxddisc
Whenxdcreatingxdlowerxdbodyxdtrainingxdprotocols,xditxdisxdimportantxdtoxdtrainxdallxdthexdfollowingxd-xdanswer--
optimumxdlegxdalignment
balancexdjointxdrangexdofxdmotionxdandxdmusclexdstrengthxd
agility,xdbalancexdandxdcoordination
Whenxdobservingxdalignmentxdofxdthexdlegs,xdidealxdstandingxdalignmentxdisxd-xdanswer--
Side:xdhip,xdkneexdandxdanklexdjointsxdarexdlinedxdupxdoverxdeachxdother
Anterior:xdJustxdinsidexdthexdASISxdofxdthexdhipxdlinesxdupxdwithxdthexdcenterxdofxdthexdpatellaxdandxdroughlyxdwithxdthexdsec
ndxdtoexdofxdthexdfoot
Posterior:xdcenterxdofxdthexdglutealxdfold,xdcenterxdofxdthexdbackxdofxdthexdknee,xdachillesxdarexdverticalxdandxdcenterxdthrou
hxdthexdheel.
Footxdandxdanklexdwork,xdsuchxdasxdheelxdraisesxdandxdjumping,xdworkxdtoxd-xdanswer--
stabilizexdthexdankle,xdstrengthenxdthexdankle,xdandxdimprovexdbalance
Withoutxdgoodxdrangexdofxdmotionxdonxdbothsxdsidesxdofxdaxdjoint,xdthexdmusclesxdcannotxdworkxdcorrectly.xdForxdexample
fxdthexdhipxdflexorsxdarexdtooxdtight,xdthexdhamsringsxdwon'txdhavexdenoughxdrangexdtoxdworkxdwellxdandxdstrengthxdgainsxd
lxdbexddifficult.xdThisxdisxdanxdexamplexdofxd-xdanswer--Reciprocalxdinhibition
Allxdofxdthexdfollowingxdarexdtruexdstatementsxdaboutxdthexdsacroilliacxdjointxd-xdanswer--Oftenxdanxdareaxdofxddysfunction
allowsxdforxdminimalxdmovement
attachedxdtoxdthexdpelvisxdviaxdstrongxdligaments
Marchingxdwithxdcontralateralxdarmxdswingxdtrainsxd-xdanswer--
counterxdrotationxdofxdthexdtorsoxdandxdpelvisxdwithxdlegxdandxdarmxdmovements
Whatxdpowerfulxdlowerxdbodyxdexercisesxdbuildxdbalancedxdstrengthxdinxdthexdlegsxdandhipsxd-xdanswer--
Squatsxdandxdlunges
Whenxdcreatingxdanxdupperxdbodyxdtrainingxdprotocolxdallxdofxdthexdfollowingxdarexdimportantxdtoxdconsiderxd(3)xd-xdanswe
Glenohumeralxdstabilityxdandxdendurancexd
Scapularxdmobilityxdandxdcoordinationxd
scapularxdstabilityxdandxddynamicxdcontrol
Functionalxdmovementxdpatternsxdofxdthexdupperxdbodyxdincludexd(3)xd-xdanswer--Pushing
pulling
lifting
(NOTxdstriding)
Sternumxddropsxdprimarilyxdmovexdthexdscapulaxdinxd-xdanswer--Protractionxdandxdretraction
2xd/xd8
xd xd xd
ests
MAT PILATES STUDY GUIDE - BALANCED BODY
Whatxdarexdthexdthreexdlevelsxdofxdobservationxdanxdinstructorxdcanxdusexdtoxdanalyzexdaxdclient'sxdmovementxdpatterns?
xdanswer--global,xdintegratedxdplanarxdandxdlocal
Whenxdobservingxdverticalxdalignmentxdfromxdthexdside,xdwhatxdkeyxdbonyxdlandmarksxddoxdyouxdwantxdtoxdlinexdupxdwithx
exdplumbxdlinexdofxdgravity?xd-xdanswer--
Tipxdofxdearlobe,xdtopxdofxdshoulder,xdcenterxdofxdribxdcage,xdhighxdpointxdofxdilliacxdcreast,xdmid-
pointxdofxdthexdlateralxdsidexdofxdthexdknee,xdslightlyxdinxdfrontxdofxdthexdlateralxdmalleolusxdofxdthexdankle
Whatxdmusclexdimbalancesxdarexdusuallyxdassociatedxdwithxdthoracicxdkyphosis?xd-xdanswer--
Thoracicxdextensorsxdandxdscapularxdstabilizersxdarexdweakxdorxdlong,xdanteriorxdchestxdmusclesxdarexdtightxdorxdshort
Whenxdtrainingxdclientsxdwhatxdkeyxdfactorsxdarexdimportantxdtoxdconsiderxdwhenxdplanningxdourxdexercisexdprogram?xd-
xdanswer--Currentxdfitnessxdlevel,xdage,xdqualityxdofxdmotorxdcontrolxdandxdlearningxdstyle
Thexd80/20xdrulexdinxdtrainingxdappliesxdtoxdwhatxdphilosophy?xd-xdanswer--
Whenxdtraining,xd80%xdofxdaxdsessionxdisxddedicatedxdtoxdrefiningxdskillsxdthexdclientxdhasxdalreadyxdlearnedxdandxd20%xdt
learnxdnewxdskills.
WhatxdarexdthexdfourxdelementsxdofxdTrunkxdIntegration?xd-xdanswer--
Breathing,xdinnerxdunit,xdouterxdunits,xdspinalxdmobility
Onxdanxdinhale,xdthexddiaphragmxdcontractsxdandxdthexddomexdmovesxd-xdanswer--downward,xddrawingxdairxdin
Inhalingxdgenerallyxdhelpsxdtoxdfacilitatexdwhatxdspinalxdmovementxd-xdanswer--extension
Thexdinnerxdunityxdorxdcorexdincludesxdwhatxdmusclesxd-xdanswer--
Pelvicxdfloor,xdtransversexdabdominis,xdmultifidixdandxddiaphragm
Whatxdfoundationalxdexercisesxdbringxdawarenessxdtoxdbreathxdinxdrelationshipxdtoxdthexdtransversusxdabdominisxd-
xdanswer--Fingertipxdabdominals
Allxdfourxdabdominals
Inxdaxdnormal,xdhealthyxdbody,xdthexdinnerxdunitxdofxdthexdcorexdfiresxd-xdanswer--
Reflexivelyxdinxdreactionxdtoxdposturalxdchangesxdandxdloadxdbeingxdplacedxdonxdthexdspine,xdConsciouslyxdwhenxdneede
dforxdsupport,xdandxdhelpsxdtoxdpropelxdthexdbodyxdforward.
Supinexdexercisesxdwhichxdteachxdlumbopelvicxdstabilityxd-xdanswer--marching,xdtoexdtaps,xddeadxdbugs
Whichxdexercisexdisxdaxdgoodxdwayxdtoxdteachxdlumbopelvicxdstabilityxdinxdpronexd-xdanswer--swimming
Axdsupinexdexercisexdwhichxdstrengthensxdthexdhamstringxdandxdglutesxdwhilexdtrainingxdstabilityxdinxdthexdobliquexdslings
sxd-xdanswer--bridgexdmarching
Thexdprimaryxdfunctionsxdofxdthexdspinexdincludexd-xdanswer--Forcexdtransferencexd
Protectionxdofxdthexdspinalxdcordxdandxdnervexdrootsxd
1xd/xd8
, Balanced Body Pilates T
xd xd xd
ests
movement
Whatxdisxdthexdnamexdofxdthexdfirstxdcervicalxdvertebraexd-xdanswer--atlas
Thexdpurposexdofxdthexdtailxdwagxdandxdseatedxdsidexdstretchxdisxdtoxdfacilitatexdandxdenhancexdwhatxdspinalxdmovements
xdanswer--lateralxdflexion
Movementsxdofxdthexdspinexdinxdthexdsagittalxdorxd"wheel"xdplanexdincludexd-xdanswer--flexionxdandxdextension
Thexdnucleusxdpulposusxdofxdthexdspinexdisxd-xdanswer--Thexdsoft,xdjellyxdlikexdcenterxdofxdthexdintervertebralxddisc
Whenxdcreatingxdlowerxdbodyxdtrainingxdprotocols,xditxdisxdimportantxdtoxdtrainxdallxdthexdfollowingxd-xdanswer--
optimumxdlegxdalignment
balancexdjointxdrangexdofxdmotionxdandxdmusclexdstrengthxd
agility,xdbalancexdandxdcoordination
Whenxdobservingxdalignmentxdofxdthexdlegs,xdidealxdstandingxdalignmentxdisxd-xdanswer--
Side:xdhip,xdkneexdandxdanklexdjointsxdarexdlinedxdupxdoverxdeachxdother
Anterior:xdJustxdinsidexdthexdASISxdofxdthexdhipxdlinesxdupxdwithxdthexdcenterxdofxdthexdpatellaxdandxdroughlyxdwithxdthexdsec
ndxdtoexdofxdthexdfoot
Posterior:xdcenterxdofxdthexdglutealxdfold,xdcenterxdofxdthexdbackxdofxdthexdknee,xdachillesxdarexdverticalxdandxdcenterxdthrou
hxdthexdheel.
Footxdandxdanklexdwork,xdsuchxdasxdheelxdraisesxdandxdjumping,xdworkxdtoxd-xdanswer--
stabilizexdthexdankle,xdstrengthenxdthexdankle,xdandxdimprovexdbalance
Withoutxdgoodxdrangexdofxdmotionxdonxdbothsxdsidesxdofxdaxdjoint,xdthexdmusclesxdcannotxdworkxdcorrectly.xdForxdexample
fxdthexdhipxdflexorsxdarexdtooxdtight,xdthexdhamsringsxdwon'txdhavexdenoughxdrangexdtoxdworkxdwellxdandxdstrengthxdgainsxd
lxdbexddifficult.xdThisxdisxdanxdexamplexdofxd-xdanswer--Reciprocalxdinhibition
Allxdofxdthexdfollowingxdarexdtruexdstatementsxdaboutxdthexdsacroilliacxdjointxd-xdanswer--Oftenxdanxdareaxdofxddysfunction
allowsxdforxdminimalxdmovement
attachedxdtoxdthexdpelvisxdviaxdstrongxdligaments
Marchingxdwithxdcontralateralxdarmxdswingxdtrainsxd-xdanswer--
counterxdrotationxdofxdthexdtorsoxdandxdpelvisxdwithxdlegxdandxdarmxdmovements
Whatxdpowerfulxdlowerxdbodyxdexercisesxdbuildxdbalancedxdstrengthxdinxdthexdlegsxdandhipsxd-xdanswer--
Squatsxdandxdlunges
Whenxdcreatingxdanxdupperxdbodyxdtrainingxdprotocolxdallxdofxdthexdfollowingxdarexdimportantxdtoxdconsiderxd(3)xd-xdanswe
Glenohumeralxdstabilityxdandxdendurancexd
Scapularxdmobilityxdandxdcoordinationxd
scapularxdstabilityxdandxddynamicxdcontrol
Functionalxdmovementxdpatternsxdofxdthexdupperxdbodyxdincludexd(3)xd-xdanswer--Pushing
pulling
lifting
(NOTxdstriding)
Sternumxddropsxdprimarilyxdmovexdthexdscapulaxdinxd-xdanswer--Protractionxdandxdretraction
2xd/xd8
