AFPA Pilates Instructor Mat Final Exam

Describe the technique cues to perform the bicycle.

1) As with scissors, in step 1 think of pulling up the front and back of the pelvis simultaneously so that the abdominals and posterior spinal stabilizers work together to create a slight arch of the lower back. Maintain this position on the spine and a stable pelvis throughout the exercise. 2) Concentrate on using the scapular adductors to pull the scapulae slightly together rather than letting the shoulders round forward. Also focus on pressing the elbows down into the mat to encourage use of the shoulder extensors to keep the upper. trunk lifted off the mat. 3) While maintaining a stable trunk, reach both legs out in opposite directions in the split position. Use the knee extensors to straighten the knees and the ankle-foot plantar flexors to point the feet to help achieve the desired long leg line. 4) In steps 2 and 4, the hip extensors keep the bottom leg close to the mat while the hamstrings also function as knee flexors to bend the knee. Simultaneously, think of continuing to reach the top leg above. the head to encourage adequate use of the hip flexors, similar to. Scissors. This also helps prevent the movements of the bottom leg from pulling down the top leg. 5) In steps 3 and 5, think of drawing the bottom knee up toward the chest, initially using the hip flexors. At the same time, reach the top leg over and down, initially using the hip extensors. As the legs cross vertical, the opposite muscles are used to control the legs as they work against gravity. Use the knee extensors to straighten the top leg. At the end of this phase, the muscles that initiated the movement are used again to achieve a maximum split position and apply the desired stretch to the hamstrings of the top leg and hip flexors of the bottom leg. 6) Imagine. As the name of the exercise suggests, the movement of the legs should be smooth, rhythmic, and coordinated, like cycling on a bicycle with large pedals and wheels.

Name the ten movement principles.

1) Become Aware 2) Achieve Balance 3) Breathe Correctly 4) Concentrate Deeply 5) Center Yourself 6) Gain Control 7) Be Efficient 8) Create Flow 9) Be Precise 10) Seek Harmony

Name three exercises performed on the Cadillac that would develop trunk stabilization.

1) Cat Stretch 2) Chest Expansion-Standing 3) Arm Circle-Standing

What movements in this chapter (chapter 5) should you avoid if you have neck issues?

1) Crab 2) Rollover with Legs Spread 3) Control Balance

Explain the breathing pattern (inhale\exhale) while performing the Corkscrew.

1) Exhale 2) Inhale 3) Exhale 4) Inhale

What are three unique advantages & applications of using the Pilates apparatus, the wunda chair.

1) It readily highlights imbalances and weaknesses in a way that is unique and specific to the chair. However, it also provides tremendous possibilities for dealing with those very same imbalanced and weaknesses. 2) When doing the foot work on the chair, the body is in an upright position, demanding greater activation of the trunk stabilizers than the reformer or cadillac. Being upright also closely stimulates everyday movements, making the exercises functional. 3) Because of its design, the wunda chair does not readily accommodate full ranges of motion; the movements performed on it are typically short in range. For this reason, it may prove advantageous to use pads or a small box to elevate the body during the foot work and increase the range of motion of the joints.

What are three unique advantages & applications of using the Pilates apparatus, the Cadillac?

1) The foot work on the cadillac, highlights the hamstrings in terms of both flexibility and strength. This is quite different from the foot work on the reformer and it offers many advantages, as long as you maintain the correct position and are careful not to compromise alignment. 2) The fact that the cadillac does not move, but instead provides a stable base of support, is an advantage for people who lack balance and stability, such as the elderly and injured. In addition, it"s relatively high off the ground, making it easier for those with limited mobility to mount and dismount. 3) The cadillac's structure also permits hanging exercises, opening up tremendous possibilities for the upper body and lower body. The cadillac offers unique stretches for the upper body that can only be performed on the cadillac.

Why is the structure of your Pilates class important?

A well structured program is key to maximizing gains from each session.

Describe the difference between an agonist and an antagonist muscle

Agonist (Mover): is a muscle that produces the desired movement at any given joint. Movers can be subdivided further into primary and secondary muscles. The primary (prime muscle) is particularly important when producing any desired movement. The secondary muscle is the assistant of the prime muscle in doing a desired movement, as it's less effective on its own. Antagonist: is a muscle whose action is opposite of the agonist desired movement. This muscle in many exercises, doesn't work, but relaxes. In some movements the lack of effort from the antagonist is a sign of higher skill level

When stretching the hamstrings and hip flexors, what is the correct position of the pelvis?

Balanced

Explain a modification for Seal.

Begin with your knees farther from your shoulders, arms outside the upper thighs, and hands grasping the backs of the thighs just above the knees. Focus on trying to maintain the same angle of elbow flexion and distance of the thighs from the chest as you roll back and forward in steps 2 and 3. As proficiency develops, gradually bring the knees closer to the chest by first moving the hands to the shins, and later toward the ankles, with the upper arms still outside the upper thighs.

What is lateral breathing?

Breathing that emphasizes the lateral expansion of the rib cage while maintaining a consistent inward pull of the deep abdominal muscles during both inhalation and exhalation.

Name two common deviation of spinal alignment

Cervical Lordosis: an exaggeration of the cervical curve. Lumbar Lordosis/ Lumbar Hyper-Lordosis: an increased curve in the lower back region, commonly accompanied by an anterior pelvic tilt.

List the mat exercises that are contraindicated for anyone with neck problems.

Control Balance Roll-Over Jackknife

What are the primary muscles movers for spinal extension?

Erector Spinae: spinal, longissimus, and iliocostalis

Why is Rocking not appropriate for all students?

Even when using proper technique, the high level of spinal hyper-extension in this exercise makes it inappropriate for many people.

T\F The Pilates system is based on using a balance of strength and flexibility to correct bad habits and restore the body to its natural, upright carriage by targeting deeper muscles and larger muscles, leading to increased total body strength.

False. Because although Pilates does target deeper muscles and larger muscles, the actual muscles being targeted are small, deeper muscles and larger, superficial muscles.

T\F The term "centering" has only physical applications by focusing on the core and powerhouse in every exercise to enhance movement.

False. Centering has both physical and mental application.

T/F The "Hundred" in level 1 is preformed with bent legs to make them lighter and reduce some of the work on the abdominal muscles, which helps stabilize the core muscles.

False. In level 1, the Hundred is performed with straight legs instead of bent legs. Straightening the legs makes them heavier, creating more work for the abdominal muscles-- which means they'll get stronger.

T/F Lateral breathing refers to allowing the chest to elevate and the belly to inflate, as is common in yoga. Lateral breathing is the preferred breathing technique for Pilates.

False. Lateral breathing refers. to breathing into the sides and back of the lungs as opposed to allowing the chest to elevate and the belly to inflate. Although it is the preferred breathing technique for Pilates.

T/F The breaststroke movement improves posture by strengthening the lower back muscles and increasing the flexibility of the lower spine.

False. The breast stroke dose improve posture, but dose so by strengthening the muscles of the upper back increasing flexibility of the upper spine.

T/F the half swan mobilizes the lower back into flexion while stabilizing the upper back and shoulders.

False. The half swan mobilizes the upper back into extension while stabilizing the lower back and pelvis.

Why is "flow" so important when practicing Pilates?

Flow can be described as the unobstructed channeling and translation of energy. It's also the seamless connection of one movement to the next, creating what appears to be a continuous stream of motion.

Name the primary muscles for hip extension

Gluteus Maximus Hamstrings: semitendinous, semimembranosus, and biceps femoris

Define spinal articulation as it relates to Pilates.

HSC Dance defines it as "the manner in which the movement of the body is clearly coordinated and differentiated", are more akin to its use in Pilates.

What are some of the benefits of performing hip exercises on the Cadillac versus on the reformer?

Hip exercises performed on the cadillac have several advantages over the same exercises done on the reformer. 1) Lying on the cadillac promotes a feeling of stability. 2) The height of the cadillac makes mounting and dis-mounting easier than on the reformer. 3) On the cadillac each leg uses a separate spring, which facilitates the legs working individually, whereas on the reformer the dominant side may take more of the load. This advantages can be used to address any imbalances that may exist in the legs, and throughout the body.

How would you modify the Double-Leg Stretch if you observe a student arching their back?

I would instruct the student to try and straighten their legs to an angle as close to vertical as is necessary to allow the pelvis to remain stable and to avoid arching their lower back.

What is it called when the PS is higher than the ASIS?

If the PS is higher than the ASIS, the pelvis is in a posterior tilt.

Explain the importance of effective imagery.

Imagery should be used with insight to avoid misunderstandings and breakdowns in communication. The image should be suited to the client's life experience and image vocabulary. so that he or she can relate to the image and inferred meaning. Teaching the recruitment of the ISS (and use of the powerhouse) is challenging because of the high level of awareness, concentration, and control required. Appropriate imagery is often key.

Describe the proper position of the body for the "front support."

Imagine the body as a strong, solid bridge or ramp that will not budge under immense weight. Keep the body in a straight line from head to toe. Maintain pelvic-lumbar and scapular stabilization throughout the exercise.

What must occur to achieve trunk stabilization?

In order to achieve trunk stabilization, the ISS must be recruited. Depending on the position of the trunk, certain muscles are activated more than others.

What cues would you provide to a student while performing the Pelvic Curl?

In step 4, use the abdominals to control the lowering of the trunk one vertebrae at a time, starting from the upper back and proceeding consecutively to the sacrum. Imagine. To help achieve the desired motion of the pelvis and the spine in early step 2, imagine pulling on a string attached to the pubic symphysis to bring the pelvis closer to the sternum while sequentially pressing the back of the lumbar vertebra into the mat starting from the sacrum upward.

Explain the 2 phases of breathing

Inhalation (inspiration): activation of the respiratory muscles, particularly the diaphragm. When the dome-shaped diaphragm contracts, it flattens out, allowing more height in the thoracic cavity. Exhalation (expiration): As the diaphragm relaxes, it moves upward into the thorax. The ribs lower as the inter-costal muscles relax. The thoracic cavity volume decreases.

Identify the difference between internal and external oblique muscle.

Internal Oblique: runs diagonally up to attach to the central tendon and the undersurface of the rib cage. External Oblique: runs from the outside of the ribcage diagonally down toward the central tendon, called the linea albae.

Why is the open v-position of the toes considered to be a more complicated position?

It requires tremendous control of the hip and knee joints and the feet.

Explain what Joseph Pilates meant by the following phrase: "The key to the positive effects of Pilates lies in its principles, not its exercises or equipment.

It's a mind-body system that, unlike many other forms of physical fitness, addresses far more than the quantifiable aspects of human movement, such as strength, range of motion, and endurance. Pilates encompasses awareness, balance, control, efficiency, function, harmony, and the far reaching effects that these have on the body and mind. Stabilization is developed, posture is refined, mechanics of movement are improved, muscle recruitment patterns are re-educated, and function and well-being are reinforced-- the ultimate goal of any good conditioning program.

What is the Powerhouse, and why is it so crucial to the practice of Pilates?

It's the core of the body or the area from the bottom of the rib cage to a line across the hip joints in the front and to the base of the buttocks in the back. Joseph Pilates placed great emphasis on the powerhouse, considering it a physical center of the body from which all Pilates movements should proceed. If the powerhouse is being used appropriately, the limbs should be able to move in a coordinated and connected manner.

Why is the use of the abdominals important to properly executing the Back Extension Prone?

Learning to use the abdominals to help stabilize the lower back in Back Extension Prone is essential for optimal execution of more challenging exercises involving spinal extension.

Name a fundamental strengthening movement for the hip adductors.

Leg Pull Side.

Describe three cues used to encourage a neutral spine

Maintaining a neutral pelvis and lower back (bracing): This cue generally involves a coordinated co-contraction of many muscles. When lying on your back, pulling up the front of the pelvis with the abdominals while simultaneously pulling up the back of the pelvis with the spinal extensors, pressing the sacrum into the mat, or reaching the sits bones away from the back of the ribcage can help you achieve this desired bracing. Pull up your lower back: Sometimes, pulling the lower attachment of the spinal extensors upward is used to encourage extension of the lumbar spine in exercises that require a full arching of the spine. This cue is more commonly used to prevent or limit a posterior pelvic tilt and excessive flexion of the lumbar spine in sitting exercises or to help achieve a neutral position of the pelvis with bracing. Sit Tall: Think of lifting the upper back and the area of the head just behind the ears toward the ceiling, with the weight of the trunk right over the site bone. Anatomically, slight use of the upper back extensors balanced with the abdominals can produce the desired lift in the thoracic cavity without rib-leading. This co-contraction provides deep segmental support to the lower spine and encourages the maintenance of some of the natural lumbar curve.

How does the "chest lift" differ from the "crunch"?

Most notably, the pace is much slower, which eliminates momentum and allows the abdominal muscles to drive the movement. The positioning of the spine and pelvis are also different in that the crunch is typically done with the pelvis in posterior tilt and the spine pressing into the mat, while the chest lift begins in a neutral spine and neutral pelvic position and the neutral pelvis is maintained throughout.

Describe the importance of the "pelvic floor" to the practice of Pilates.

Much recent literature and research indicate that the pelvic floor is fundamental to healthy functioning of the core, in terms of strength, support, and stabilization, primarily due to its role in enhancing intra-abdominal pressure. Correct pelvic alignment is of paramount importance, whether you are performing daily activities, doing Pilates, or sitting at a desk. Balanced development of the muscles around the pelvis is fundamental in achieving a well-aligned pelvis and ideal posture.

According to the author, what is the main reason that pronounced effect result from so few repetitions?

One reason profound effects are achieved from so few repetition is the precision with which Pilates movements are executed and the resulting recruitment of the appropriate muscles.

Describe the precautions and benefits of Crab.

Precautions: This exercise shouldn't be performed by people with knee problems, neck problems , and other conditions that could increase the potential risk of injury. Benefits: A dynamic stretch for the spinal extensors, coordinated use of the abdominals and other muscles to maintain the body in a ball shape as it rolls, skilled use of momentum, and sophisticated balance on a small bade of support.

What are some of the pros and cons of modifying the original body of work of Pilates?

Pro: You can modify or change the choreography of an exercise to meet certain goals. Con: The essence of the exercise is often lost in a mass of choreography, at times ceasing to have any resemblance to the original exercise or its intention.

Although similar, explain the difference(s) between the Leg Pull Front and Push Up.

Push-Up involves movement of the arms rather than the legs in Front Support.

What are exercise would be valuable for those with shoulder impingment syndrome

Shoulder Extension--Supine

What are the targeted muscles for spinal extension and hip extension?

Spinal Extensors: erector spinae (spinalis, longissimus, iliocostalis), semispinallis, deep posterior spinal group Hip Extensors: gluteus maximus, hamstrings (semimembranosus, semitendinosus, biceps femoris).

Name and define the primary movements of the spine

Spinal Flexion: refers to the forward bending of the spine. Extension: a straightening of the spine from a flexed position or movement backward beyond straight. Spinal Hypertension: also the backward movement beyond straight. Right Lateral Flexion: bending of the spine sideways to the right. Left Lateral Flexion: bending it back up toward a straight or to the opposite side (left side). Right Rotation: rotating of the head or the upper trunk so that the face or chest faces the right. Left Rotation: rotating the head or upper trunk back to center or toward the other side (left side).

How does the "hundred" differ from the "coordination"?

The Hundred: hundred emphasizes the use or integration of the abdominals and shoulder extensors. The Coordination: coordination tries to strengthen the coordination between breath and movement.

Define the ISS (Internal Support System) and explain its importance.

The abdominals and back muscles, together with the diaphragm and the pelvic floor, create a cylinder of the muscular support center in the body the author calls it the internal support system (ISS). Movement is possible without activating the ISS; however, the internal support, protection of the spine, and efficient function are likely to be diminished. The muscle of the ISS are what the author calls mind muscles; activating them requires mental focus and a high degree of body awareness and concentration.

What muscles play a particularly important role in trunk stabilization?

The abdominals. Some research suggests that the transversus abdominis plays a particularly important role in stabilization when the limbs move.

Name the prime movers for hip adduction.

The adductor longus, adductor brevis, adductor magnus, and the gracilis.

What are the advantage of using the wunda chair when performing the standing pike?

The advantage of support provided by the spring. This alleviates potential strain on the supine during the roll-down, particularly when it's done with straight legs.

What suggestions does the author provide on the process of "assessing posture and alignment"?

The author recommends the Mat Work: Roll-Down as a simple but useful tool for assessing posture and alignment. Teachers who are assessing a student's alignment should observe the roll-down from the back, front, and side, since certain postural deviations are more apparent from a front/back view and others from a side view. When using this exercise as a self-assessment tool, stand on a firm, level surface in front of a mirror if possible.

What muscle groups are vital to providing form and function to the trunk?

The back extensors and abdominal muscles are key in providing the form and function of the trunk.

How does the wunda chair benefit the hamstring curl movement?

The back is not in danger of being pulled into hyper-extension, as is the case with some other hamstring curl exercises performed in the prone position. Another advantage is the ability to perform this hamstring curl unilaterally, exercising each leg independently. this is of great benefit when a significant imbalance in the strength of the hamstrings is present (one side is often dominant).

What is the "block system," and how is it used?

The block system is a system used in Pilates practice that organizes the vast Pilates repertoire in such a way that each exercise has a home, a block that it belongs to. Teacher compile their sessions with the blocks, which are like chapters in a book; together, they create the whole story. Each movement takes on more meaning when it's placed within a well-conceived structure and sequence of movements-- like poetry in motion.

Describe the concept of "center"

The concept of center can have very different meanings in accordance with various disciplines. In Pilates, the center is generally viewed as the core of the body, for some practitioners it also has an esoteric connotation and is referred to as the powerhouse.

What must be achieved first for the forward lunge on the wunda chair to be entirely successful?

The exercise will not be successful without certain essentials being in place: correct muscle activation patterns. Sequencing the muscle activation is key, starting with the hip extensors as the body moves upward and the pedal rises, followed by the hip abductors as the back foot lifts off the pedal, and finally the quadriceps as the knee straightens completely.

How and why has the author modified the roll-up?

The first change the author made is advocating pausing in the position, with the shoulders above the hips, rather than reaching all the way forward with the trunk over the legs. The reason for this change is to avoid stretching the hamstrings excessively too early in the session, when they may not yet be ready to be stretched.

Describe the three distinct images that relate to extension exercise.

The first is used when the goal is to emphasize the mid- and upper back, with the height of the extension being moderate. The second image is used when one of the primary goals is height. The third image requires very intricate execution. the goal is seamless movement that utilizes the deep inter-vertebral muscles that are crucial to the integrity of movement and stabilization of the spine. Spinal articulation in reverse direction is used to meet this goal.

Why would men find the "back support" a challenging exercise?

The flexibility of the hips.

Which muscles produce lateral spinal flexion?

The obliques are key lateral spinal flexors. The quadratus lumborum and spinal extensors can also produce lateral spinal flexion.

How is the Saw beneficial for the hamstrings?

The position with the spine flexed forward provides a dynamic stretch for the lower back and hamstrings from an off-center position.

Why is it advised to use low resistance versus higher resistance when performing the "frog"?

The resistance is light, orienting the work toward the stabilization as opposed to strengthen and requiring the weaker muscle groups of the hip joint to do more of the work. When the resistance is higher, the larger and stronger quadriceps tend to be dominant and the pelvis-lumbar-stabilizers are not required to work as hard.

What is the purpose of the rest position, and is it performed?

The rest position serves as necessary pause, as well as a good transition into the exercises that follow in the mat work sequence. This position is usually offered after back extension work.

Discuss some of the precautions when performing the "criss-cross."

There is a tendency to laterally flex the trunk and flare the ribs on the side of the bent leg during the rotation, resulting in a swivel-type motion as opposed to a true rotation. In addition, as fatigue sets n due to the intensity of the exercise and the load on the abdominal muscles, the height of the trunk in forward flexion sometimes progressively decreases and the lower back starts to lift off the mat into hyper-lordosis.

What is one of the common mistakes made when performing the "kneeling arm circles"?

There's a tendency to overuse the quadriceps and often the legs fatigue more than the arms.

What is the importance of the " ten movement principles"?

They are the foundation of this mind-body system, serving to guide teachers and students toward understanding mastery, and well-being.

How does the Cadillac assists in making the roll-up more effective?

This is essentially a spring-assisted roll-up, much like Mat Work: Roll-up. The springs help the abdominal muscles providing an extra boost in facilitating the recruitment of the correct muscles in the correct sequence. The result is good form.

What are the prime muscle movers for the Leg Lift Side?

This movement requires finely coordinated simultaneous contraction of muscle located in the front, primarily the obliques and iliopsoas; muscle located on the side, primarily the quadratus lumborum; and the muscles located in the back, including the Erector Spinae, semispinalis, and components of the deep posterior spinal group.

How could you make the Side Kick a more challenging exercise?

This side support position has been shown to be effective at challenging core stability. However, this is a significant increase in difficulty from the first progression, so begin by just lifting into the side plank and holding the position for 5 seconds.

Why is it so important to incorporate dynamic stretch exercises to prevent tightness in the hip flexors?

Tight hip flexors are associated with postural problems such as arched lower back (lumbar lordosis). Therefore, exercises that incorporate a dynamic stretch are valuable for helping prevent tightness of these key postural muscles.

Describe a more challenging variation of the Twist.

To add challenge to the already demanding variation, keep the knees straight throughout, including during the lifting and lowering phases (steps 2 and 5). This necessitates keeping the pelvis off the ground when lowering the body so there is no chance for a brief break. Beyond the load on the supporting shoulder, a significant stretch is felt in the obliques of the underside of the trunk.

What are the primary objectives of the "teaser"?

To strengthen the abdominals and back extensors. To develop hip flexor control Although this full-body exercise places great emphasis on the abdominal muscles, the strength of the back extensors and hip flexors plays a large part in the success of the movement and shouldn't be over looked

What is torque, and why is it essential to Pilates mat work?

Torque: the amount of force multiplied by the movement of force, defined as the perpendicular distance from the line of force to the axis rotation. In Pilates mat work, this principle is important for both exercise effectiveness and farther safety. In essence, the weight of the limbs is the same, but moving them closer or farther away from the trunk markedly affects the torque they exert and the amount of muscle force that must be generated.

T/F An Elbow plank builds core strength powerfully and effectively by targeting the abdominal muscles and most of the muscles that compose your powerhouse.

True

T/F Deep breathing increases the body's oxygen intake and stimulates circulation with specific breathing patterns assigned to each exercise while performing Pilates movements.

True

T/F Hip discomfort in seated exercises is usually the result of tightness in the hip flexors. Hip discomfort can be relieved by a cushion or pillow underneath the sits bones to alleviate the pain.

True

T/F Pilates mats are typically 6 feet long, 2 feet wide and from a 1/4 to a 1/2 inch thick, and are designed to bee thicker than yoga mats to provide greater comfort when performing specific Pilates exercises.

True

T/F Planks are a staple of any core-strengthening routine, and the modified shoulder bridge is an excellent way to start planking to build strength in the glutes, in the hamstrings, and to lift the hips.

True

T/F The ability to stabilize your joints effectively allows the student to isolate and target specific muscle groups for functional training and injury prevention.

True

T/F The barrel provides both active and passive back extension at all ability levels.

True

T/F The cat stretch warm-up mobilizes the spine and allows the student to mind-fully coordinate the breath with curling and arching the spine, while also allowing awareness of the spinal positions in space.

True

T/F The introductory program sequence teaches the fundamentals of Pilates principles with careful attention to the body's placement in all exercises.

True

T/F The rolling like a ball exercise increases spinal flexibility, abdominal strength, and core control, with the abdominal muscles acting as both the accelerator and brake in this exercise.

True

T/F The single straight-leg stretch or scissors builds on the single-leg stretch by challenging the abdominal muscles with a more extended straight legs level.

True

T/F The spine twist modified teaches pure rotation of the spine by the abdominal muscles' controlled action while training the deep muscles of the abdomen and spine to support the body in proper posture and alignment.

True

T\F Joseph Pilates called his system "Contrology" the study of control, as he believed the exercise required complete control of the mind, body, and spirit.

True

T\F Joseph Pilates was inspired by ancient Greek and Roman philosophies of both physical and mental well-being.

True

T\F Practicing Pilates can increase strength, increase flexibility, improve posture, and increase the freedom of mobility of the spine and joints.

True

How is the Pilates push-up differ from the typical push-up?

Unlike a typical push-up, the Pilates push-up is a movement sequence that involves the entire body, shifting from the front support position, through a roll-up, to standing upright, and back again.

Explain why spinal extension exercises are so important in Pilates.

Use of spinal extension is vital for maintaining muscle balance because so many Pilates exercises emphasize spinal flexion.

What would be the technique cue(s) for the shoulders with the Leg Pull?

While the arms press down to emphasize continuous use of the shoulder extensors, also focus on keeping the elbows straight through use of the elbow extensors. However, avoid hyper-extending the elbows. Simultaneously emphasize limiting the elevation of the scapulae through use of the scapular depressors and keeping the shoulder blades back through use of the scapular adductors.

How can you enhance the stretch of the hamstrings while performing the "roll-over"?

You can enhance the stretch of the hamstrings and the lower back by drawing the thighs close to the chest, creating a tight pike position.

Why is the Hundred considered to be potentially a high-risk exercise?

because it's considered inappropriate and potentially high risk for people with inadequate strength or skill.

Why is the Boomerang considered to be a complex exercise?

boomerang dynamically challenges core stability and balance as the whole body moves through space. It involves a large array of muscles but in a manner that promotes whole-body coordination and core control rather than focusing on building strength. It also provides a dynamic stretch for the hamstrings, spinal extensors, and shoulder flexors.

Describe two variations of the teaser and the reasoning and benefits of each.

focus on lifting the back all the way from the upper sacrum, while lifting with the abdominals on the front of the pelvis to achieve a flat-back position, with a neutral pelvis balanced on the sit bones. This is an advanced but valuable way to practice bracing while the hip flexors are working rigorously to maintain the height of both legs. this variation may incorporate bringing the arms to an overhead position while in the V position and when the trunk is in its low position at the end of step 3. Adding the arms overhead in a V position can help achieve the desired lifted position instead of the rounded position of the back in this variation.

What are some of the benefits of the One-Leg Circle movement?

this exercise offers the benefits of hip mobility, including a dynamic stretch for the hamstrings.