Pilates Exercises Exam Questions And Answers

Pilates Exercises Exam Questions And
Answers




Breathing i- icorrect iAnswers i✔✔ i-Inhaling ithrough ithe inose, iexhaling ithrough ithe imouth
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Lateral iribcage ibreathing
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kr i~ iOn ithe iinhale, iallow ithe iribcage ito iexpand iside-to-side i(east-to-west). iSend ithe ibreath iinto
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ithe iback iand isides iof ithe iribs, iavoiding iabdomen iexpansion ias imuch ias ipossible.
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kr i~ iOn ithe iexhale, ifeel ithe itwo isides iof ithe iribcage ireturn itoward icenter. iThe ibelly ibutton
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ishould iautomatically ipull iin itoward ithe ispine iand ithe iwaist ishould icorset i(as ithough istays iare
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ibeing ipulled, icinching ithe iwaist).
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One ilung ibreathing i- icorrect iAnswers i✔✔ i-Sending ithe ibreath iinto ione iside iof ithe iribcage
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ionly. iThis iis ibeneficial iduring ilateral ispinal iflexion i(leaning ito ione iside ior itwisting) iand imay ibe
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iused iin ipositions isuch ias iMermaid i(which iwe iwill ilearn).
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Neutral ispine iin isupine i- icorrect iAnswers i✔✔ i-~ iPlace ithe ithumbs ion ithe ilower iribs ion ieither
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iside; iplace ithe iindex ifingers ion ithe ihip ibones iwhere ithey iprotrude iupward. iLevel ithese itwo
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ipoints ionto ithe isame iplane iparallel ito ithe iceiling i(or ithe iwall iyou're ifacing, iif ion ithe iside). i
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kr i~ iPlace ithe iheels iof ithe ihands ion ithe ihip ibones iand ibring ithe iindex ifingers itogether ion ithe
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ipubic ibone ito iform ia itriangle. iLevel iall ithree ipoints iof ithe itriangle, ibringing ithem iparallel ito
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ithe iceiling i(or iwall).
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Neutral ispine iin iprone i- icorrect iAnswers i✔✔ i-~ iDrive ithe itailbone/base iof ithe ispine itoward
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ithe iheels, ibringing ithe ibelly itoward ithe ispine. i
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kr i~ iLocate ithe itwo ibony iprotrusions iat ithe itop iof ithe ihips ion ieither iside iof ithe ispine. iPlace
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ithe ipoint ion ithe iside iof ithe ihand iat iwhich ithe ithumb iand iindex ifinger imeet ion itop iof ieach
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ibony iprotrusion. iAllow ithe ithumbs ito imeet. iDraw ithe itips iof ithe iindex ifingers itogether ito
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, icreate ia ipoint iat ithe ibase iof ithe ispine. iThis icreates ia itriangle. iTo ilocate ineutral, ibring iall
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ithree ipoints iof ithe itriangle iparallel ito ithe iceiling.
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Pelvic itilts i- icorrect iAnswers i✔✔ i-~ ibegin iin ineutral ispine; iknees ibent, ifeet iflat ion ithe ifloor;
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iinhale
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~ iwrap iabdominals iin ito icurl ipelvis i(base itriangle ipoint) itoward iceiling i(without ilifting ioff ithe
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imat), iimprinting ithe ilow iback ion ithe imat, iand icreating ia ihollow iC icurve
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~ ireturn ito ineutral ispine
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~ icontinue ithe ipattern ithree ito isix itimes
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Angel iarms i- icorrect iAnswers i✔✔ i-~ ibegin iin ineutral ispine iwith ithe ifingers ireaching itoward
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ithe iheels; iknees ibent, ifeet iflat ion ithe ifloor
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~ iinhale iand imove ithe iarms iup itoward ithe iceiling iand ithen ioverhead i(be iaware iof iribcage—
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keep ialigned iwith ihips iby isoftening iinto ifloor)
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~ iexhale iand isweep ithe iarms iwide iacross ithe ifloor iand iback idown ito ithe ihips
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~ icontinue ifive ior isix itimes
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Angle iarms iwith ihead ifloat i- icorrect iAnswers i✔✔ i-~ isame ias iabove iwith ithe ifollowing
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iadditions
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~ ion ithe iexhale, ifloat ithe ihead iand ishoulders ioff ithe imat, isending ithe igaze istraight iforward
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itoward itriangle ipoints/tops iof ithighs i(there ishould ibe ia ithree ifinger idistance ibetween iyour
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ichin iand iyour ichest iat ithe itop iof ithe inod; ineck iis ilong)
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~ ion ithe iinhale, ireplace ithe ihead iand ishoulders iback idown ion ithe imat
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Toe iTaps i- icorrect iAnswers i✔✔ i-~ ibegin iin ineutral ispine iwith ithe ilegs iin itable itop i(vertical
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ithighs, iknees iover ilower ihips)
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~ iinhale iand itap ione ifoot idown itoward ithe imat i(the itoe idoes inot ihave ito itouch ithe ifloor—
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participant ishould ionly ilower ias ifar ias ihe ior ishe ican imaintaining ineutral; ithis iaction iinitiates
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ifrom ithe iconnection ibetween ithe iglutes iand ithe ihamstrings)
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~ iexhale ito idraw ithe ileg iback ito itable itop iusing ithe ilower iabdominals. i
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~ iwatch irib/hip iconnection
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Supine iSpinal iTwist i- icorrect iAnswers i✔✔ i-~ ibegin iin ineutral ispine iwith ilegs idrawn ito itable
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itop
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~ iopen iarms ito ithe isides
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