The Language of Pilates with Answers

The Language of Pilates with Answers


Advancements i- icorrect iAnswers i✔✔ i-Challenges ito ian iexercise ithat imake iit imore idifficult. iThis
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ihappens iby iperforming ithe iexercise ion ianother iapparatus, itaking ione ifoot ior ihand iaway,
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iworking iwith ifewer isprings ior iraising ithe icenter iof igravity.
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Aligment i- icorrect iAnswers i✔✔ i-The iplacement iof ibody iparts iin irelationship ito ione ianother, ias
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iwell ias itheir irelationship ito igravity ior iresistance. iAlignment iis ithe ifoundation ifor iproper
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iexecution. iJoseph iPilates ibelieve ithat iall iparts iof ithe ibody iinterconnect iand iinfluence ione
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ianother.
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Anchoring i- icorrect iAnswers i✔✔ i-A iconcept ithat idescribes ihow ieach iexercise iis istabilizes iby
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ithe iPowerhouse iand isupported iby ithe icritical iconnections. iThe ientire ibody iholistically iprovides
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ian iadditional isense iof istability, ia ifeeling iof iheaviness ior ianchoring, ito isupport ithe iparts ithat
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iare imoving. iFor iexample, iduring iOne iLeg iCircle, ithe ientire iback iof ithe ibody istabilizes ito
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iprovide ia isolid ibase ifrom iwhich ithe imovement iof ithe ileg ican iemanate ifrom. i"Lying iin iwet
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icement" iis ian iimage ioften iused ito ireinforce ithis isensation.
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Arms imove ifrom ithe iback i- icorrect iAnswers i✔✔ i-This iphrase iunderscores ithe iawareness ithat
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iarm imovements iinitiate ifrom ithe iback iof ithe iPowerhouse. iIdeally, ithe iserratus ianterior iand
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itrapezius idepress iand istabilize ithe iscapula ifor icorrect iarm imovement, ithereby ieliminating iover-
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recruitment iof ithe ishoulder iand ichest imuscles. kr kr kr kr kr kr




Articulate i- icorrect iAnswers i✔✔ i-The iact iof istacking ione ivertebra iat ia itime, ilifting ibone iby
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ibone, ior irolling idown iand ireleasing ithe ivertebrae ionto ithe imat ione ivertebra iat ia itime. iSpinal
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iarticulation iprevents ijerky, iout-of-control imovements iand iincreases iflexibility iof ithe ispine.
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Box i- icorrect iAnswers i✔✔ i-Refers ito ithe irectangle iformed iby ithe itwo iimaginary ilines irunning
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ifrom ishoulder ito ishoulder iand ifrom ihip ito ihip i(ASIS ito iASIS) iand icompleted iby itwo ilines
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irunning ifrom ishoulder ito ihip. iIn ioptimal iposition, ithe irectangle ihas ifour i90-degree iangles.
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Building icues i- icorrect iAnswers i✔✔ i-Simpler iversions iof ian iexercise. iBuilding iblocks iare iused
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iwhen ia istudent iis inot iready ifor ithe iexercise idue ito iinadequate istrength ior icoordination.
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iBuilding iblocks ilower iintensity iby ishortening ithe ilever i(limb ilength) iand/or iteh irange iof imotion
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iof ian iexercise. iThey ihave ithe isame iform iand igoal ias ithe ioriginal iexercise. iBuilding iblocks iare
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, idifferentiated ifrom imodifications ito ikeep ithe iperspective ithat iit iis ia istepping istone iand inot ia
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ipermanent iadjustment.
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C-curve i- icorrect iAnswers i✔✔ i-The ishape ithat ithe ispine iand ibody iassume iduring imany iPilates
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iexercises. iIt iis icreated iby ithe ideep ipull iof ithe itransverse iabdominis iwrapping ilike ia igirdle
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iaround ithe ispine iand ithe iopening iof ithe ispinal icolumn iin iflexion, ideepening ithe ibody iinto ia
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ilifted icurve, isuch ias iin iSpine iStretch iForward. iFocus ion iC-curve iincreases ispinal imobility iand
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iabdominal istrength.
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Centerline i- icorrect iAnswers i✔✔ i-The iline irunning idownward ifrom ithe inose, inavel, iand ipubic
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ibone ito ithe iheels. iPilates iexercise idemands iconstant iactivation iinto ithe iCenterline iof ithe ibody,
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iwhether ithe ilegs iare itogether ior iapart. iUse ithe iCenterline iduring ithe ibody iscan ito iview
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ialignment iof ithe ihead, itorso, iand iextremities iin ievery iexercise.
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Contraindications i- icorrect iAnswers i✔✔ i-A isymptom ito ihealth icondition ithat imakes ia iparticular
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iexercise iinadvisable ior iunsuitable ifor ia istudent ito iperform.
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Critical iConnections i- icorrect iAnswers i✔✔ i-Connections ithat iwhen iintegrated iwith ithe
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imovement ior iexercise, ideepen ithe iwork iinto ithe iPowerhouse iand iimprove ithe ioverall iquality
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ior ithe iexecution. iThey ihelp itie ia imovement iinto ithe iPowerhouse. iThe ithree iCritical
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iConnections iare:
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1. iThree ianchors: iInner ithigh iand isitz ibones i(toward ithe iCenterline), iwith ithe iabdominals
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iscooped iin iand iup.
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2. iRip ito iscapula/scapula ito irib: iThis iarea isupports ithe ibody iby ialigning, istabilizing, iand
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imobilizing ithe iscapulae iin irelationship ito ithe iribs. iIt ihighlights ithe iconnection iof ithe iserratus
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ianterior iin ipulling ithis iarea itogether.
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3. iHeel iand ibuttock iconnection: iPromotes iproper ialignment iof ithe ilower ilimbs.
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Decompression i- icorrect iAnswers i✔✔ i-The iact iof ielongating iand icreating ispace ibetween ithe
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ivertebrae. iThis iallows ithe iinternal iorgans imore ispace ifor ifunctioning iat ioptimal ilevels, icreates
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ia imore ibalanced iand iupright iposture, iand iallows ifor imore ifunctional iand ihealthy imovement
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ipatterns ito ibe ideveloped. iActively idecompressing ithe ispine icombats ithe inegative ieffects iof
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igravity, ihabitual ipatterning, iand iaging iof ithe ispine.
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Dividing ithe ispine iinto ithirds i- icorrect iAnswers i✔✔ i-A iway ito iapproach iand icue ithe ispine. iThe
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isegments ican ibe idivided ifrom itailbone ito itop iof ipelvis, itop iof ipelvis ito ibase iof
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