Homework Questions
Describe the movements available to the scapula.
Elevation, depression, protraction, retraction, upward rotation, downward rotation.
(Reformer) What major muscle group is required for a Swan Dive?
Erector spinae
describe how to properly get onto the Long Box when performing a prone exercise.
Establish a stable carraige with heavy weight or holding for the client. Place palms on the front corners of the box, from there you can slide your pelvis onto the box by bending the outside leg.
List what should be accomplished in each workout:
1. Movement in all three planes, 2. Incorporation of mind, body and spirit.
How many vertebrae are there in the thoracic spine?
12
How many vertebrae are there in the lumbar spine?
5
How many vertebrae are there in the cervical spine?
7
What modification can be made for the cervical spine in Kyphodic/Lordodic, Sway Back, and Flat Back posture
A pad may be placed under head to align the cervical spine with the thoracic spine in supine exercises.
What modification is made for a client with Lordosis in the case of prone exercises?
A thin pad may be placed under the hips in prone positions to assist in engaging the hip extensors and bring the hip flexors to a neutral starting position.
What muscles are required to work to perform a full teaser?
Abdominal muscles, back extensors, and hip flexors.
If a client cannot track the femurs in footwork what modification could be made to assist them?
Add a fitness ball between the knees
(Mat) Hip circles occurs in which plane of movement
All planes
(Barrel) Corkscrew occurs in which planes of movement?
All planes (transverse, frontal, Sagital)
(Reformer) Circles occurs in which plane of movement?
All planes of movement
What position should the head pad be when rolling over head in an excise such as Short Spine?
All the way down (except in circumstances where that would bring the client of neutral alignment in the exercise in extreme cases)
In a neutral stance how are the palms of the hands oriented?
Anterior facing
Describe the position of the pelvis in a posture with lordosis:
Anterior tilt
When performing exercises in which you hinge back from the short box series on the reformer, such as Lean on the ladder barrel, where should you position the client on the barrel?
At the apex of the barrel
The cerebellum is responsible for the following:
Balance, and muscular coordination
(Mat) List three exercises that would be good for a client with Kyphosisposture:
Breast stroke prep, shoulder girdle warmup up double leg stretch
List two exercises on the arc barrel and spine corrector that would be beneficial for a client with a flat back.
Breast stroke, and leg circles seated.
Which part of the brain is responsible for balance?
Cerebellum
Which part of the brain is responsible for muscular coordination?
Cerebellum
Describe the curves of the spine in neutral posture:
Cervical- convex in front, thoracic- convex behind, lumbar-convex in front.
List 3 considerations when designing a session for a private client
Choose exercises based on their postural needs, client's goals, client;s mental, physical and emotional state from session to session.
Describe a neutral pelvis vs an imprinted pelvis.
In a nuetral pelvis alignment the ASIS and PSIS are parallel, in an imprinted pelvis alignment the pelvis is in a posterior tilt and the small of the back is against the floor.
(Barrel) The major muscles that are required to perform Side Bends include the following:
Internal and external obliques
What muscles should be utilized to imprint the pelvis?
Internal and external obliques, rectus abdominus
Briefly describe the importance of a healthy vestibular system.
It controls balance, direction, and orientation.
Describe why the arc barrel is a good tool for a person with kyphosis and/or lordosis of the spine.
It supports the work of muscles that may be weak in this posture
List two exercises on the chair that would be beneficial for a client needing to work knee tracking and stabilization
Knee presses on Box, footwork (toes or heels)
What type of posture is the arc barrel helpful for?
Kyphosis/Lordosis
List the three pillars of Pilates in The Mixed Method:
Mind, Body and Spirit.
When would you use an imprinted pelvis over a neutral pelvis and vise versa
Neutral should be used when possible. Neutral is used standing, sitting, and supine. Imprints is used entering and exiting an open kinetic chain movement, and for learning new movement.
Which lobe of the brain is responsible for Vision and integrating visual information (color, shape, and distance)?
Occipital lobe
How does Footwork on the Chair differ from Footwork on the Reformer?
On the reformer you are supine, on the chair the legs do not straighten all of the way and more lumbo-pelvic stability is utilized.
(Mat) List three exercises that would be good for a client with flat back:
One leg kick, Swan dive slow rock, back support
List the two components of your brains fuel.
Oxygen and glucose
List the jobs of oxygen in your body:
Oxygenates the blood and muscles, expels toxins, improves circulation, and promotes calmness and concentration.
What modification is made for seated work in the case of a Kyphodic/Lordodic, Sway Back, Military, and Flat Back Posture
Pads may be placed under the seat in seated positions to bring the spine to a neutral vertical position
A client is having a difficult time aligning their body on the mat. This is a problem occurring in which lobe of the brain?
Pariental lobe
Which lobe of the brain is responsible for Association between functions of other lobes?
Pariental lobe
Which lobe of the brain is responsible for Reasoning and comprehension?
Pariental lobe
Which lobe of the brain is responsible for Sense of time and space?
Pariental lobe
Which lobe of the brain is responsible for Recognizing sensation, body position and objects?
Parietal lobe
Which muscles flex the shoulder?
Pectoralis major, anterior Deltoid, Coracobrachialis, brachioradialis,biceps, short head brachialis, triceps.
The Major muscles that are required to perform a Push Up include the following:
Pectoralis major, biceps brachi
If femur alignment cannot be maintained what modification should be used?
Place a ball or towel between knees
Describe the position of the pelvis in a sway back posture:
Posterior tilt
What muscles are used to flex the spine?
Rectus abdominus, and Internal and external obliques
Roll up occurs in which plane of movement?
Sagital
(Barrel) Rotation with Port De Bras occurs in which planes of movement?
Sagital, transverse
(Reformer) Footwork occurs in which plane of movement?
Sagittal
Protraction and retraction of the scapulae occurs in which plane of movement?
Sagittal
(Mat) List three exercises that would be good for a client with sway back:
Saw, Crisscross, slow double leg stretch, teaser
(Mat) List three exercises that would be good for a client with military posture:
Shoulder bridge, roll down, roll over prep
If a client cannot sit up on the sit bones during a seated exercise, what common modification should be made?
Sit on a box or a pad
What is responsible for regulation of heartbeat, respiration, body temperature, and other essential functions?
Spinal cord and the Brain Stem
Briefly describe an isometric contraction.
Stabilizing contraction, that maintains the position of the muscle.
(Reformer) List 3 exercises that would be good for a client with Kyphosis/Lordosis?
Swan dive on long box, hip lift, and back rowing
Which lobe of the brain is responsible for Hearing?
Temporal lobe
Which lobe of the brain is responsible for Language?
Temporal lobe
Which lobe of the brain is responsible for Learning?
Temporal lobe
Which lobe of the brain is responsible for Sensory speech area of wernicke?
Temporal lobe
Which lobe of the brain is responsible for Speech?
Temporal lobe
Which lobe of the brain is responsible for Understanding?
Temporal lobe
Define Dorsiflexion of the ankle
The anterior side of the ankle is brought into flexion bringing the toes closer to the anterior side of the shin.
Describe the physical differences of the 3 barrels:
The arc barrel has a smaller arc & no seat. The spine corrector barrel has a larger arc than the arc barrel, more equivalent to the ladder barrel; the spine corrector also has a slanted seat. The ladder barrel is much bigger than the other two & has a ladder attached with rungs of different heights.
List 8 considerations when designing a class for a group
The level, specific modifications, warming up the body to bring awareness to proper alignment, stabilization and mobilization. Mobilize the spine in all ranges (flexion, lateral flexion, rotation, extension and working the periphery. Progressing from session to session, cooling down tha body and ,mind to end the session. Creating the atmosphere, communicate w/clients.
What does Spread Eagle require of the instructor on the Chair?
They should sit on the chair
The cervical spine should always follow the line of the
Thoracic spine
When should a head pad be used?
To bring the client into a neutral spine (Following the thoracic) ex: forward head, kyphosis
(Mat) In the side lying series exercise number one occurs in which plane of movement
Transverse
(Reformer) Side Abs Sitting 1 occurs in which plane of movement?
Transverse
Spine twist occurs in which planes of movement?
Transverse, and sagital
(Barrel) Lean occurs in which planes of movement
Transverse, frontal
Stabilizing the scapulae in neutral to begin each exercise is important. What muscles are responsible for this position?
Trapezius, serrated anterior, levator scapulae, and pectoralis minor
A functional breath should be cued through out each exercise. True or False
True
For a client with kyphosis the barrels are a good place to teach breast stroke prep. True or False
True
Swan Dive can be performed either from the floor or from on top of the chair? True or False
True
Swan Dive can be performed on all three barrels. True or False
True
The PMRF is responsible for posture. True or False
True
The arc barrel is a good tool to help a client that is having difficulty with inverted exercises from mat work. True or False
True
The chair is a good place to prepare the client to be able to perform inverted exercises from the mat work. True or False
True
The chair is beneficial for a client that cannot lie supine. True or False
True
The chair is good when the client is ready and able to build strength. True or False
True
The site lying series is more difficult on the ladder barrel than the spine corrector. True or False
True
if it looks awkward or wrong it probably is. True or False
True
What Major muscle group is required for a Swan Dive?
back extensors
List two exercises on the chair that would be beneficial for a client needing to work on balance
balance, and cross over
If a client has a forward head what should the workout response be?
cueing proper alignment of the head during workout, and possible use of head pad.
Which muscles extend the hip?
gluteus maximus, hamstrings
Describe the alignment in a Kyphosis/Lordosis posture
head forward, cervical spine hyperextended, thoracic spine increased flexion (kyphosis), lumbar spine hyperextended (lordosis), pelvis anterior tilt, hip joints flexed, knee joints hyperextended, ankle joints plantar flexed.
Describe the position of a spine in a Sway Back posture
head forward, cervical spine hyperextended, upper thoracic spine increased flexion (long kyphosis), with posterior displacement of the upper trunk, low lumbar area flexed or flattened, pelvis posteriorly tilted, hip joints hyperextended with anterior displacement on the pelvis, knee joints hyperextended, ankle joints usually neutral.
Describe the alignment in a Flat Back posture
head forward, cervical spine slightly extended, upper thoracic spine increased flexion, lower thoracic spine straight, lumbar spine flexed or straight, pelvis posteriorly tilted, hip joints extended, knee joints extended, and slight plantar flexion in ankle.
Describe the alignment in a Military posture
head neutral, cervical spine neutral, thoracic spine neutral, lumbar spine hyperextended (lordosis), pelvis anterior tilt, hip joint flexed, knee joints hyperextended, and plantar flexion in ankle.
(Reformer) List 3 exercises that would be good for a client with Military?
hip bridge, scooter, lift & lower (feet in straps)
In Lordosis posture the lumbar spine is in what position?
hyperextension or excessive concave curve from the back view
What pelvic posture should you avoid with a flat back client?
imprint
If a clients knees are in hyperextension, what should the workout response be?
increase knee stabilization
What are the two phases of the breath?
inhale and exhale
What muscles are used to rotate the spine?
internal and external obliques
(Chair) What major muscle groups are used for Mermaid kneeling?
internal and external obliques, erector spinae
When performing exercises in which you round back from the short box series on the reformer, such as Round Back, on the barrel, where should you position the client on the barrel?
just forward of the apex of the barrel
(Reformer) List 3 exercises that would be good for a client with flat back?
kneeling leg pull, knee stretches, and reverse supine arm work
(Chair) When adjusting the springs, how does moving the springs down change the tension?
moving the springs down lessens the tension
(Chair) When adjusting the springs, how does moving the springs up change the tension?
moving the springs up adds more tension
What should be the overall focus for a client with Sway Back Posture?
oblique engagement, lumbo-pelvic stability, abs, strengthen hip flexors, lengthen hamstrings
What should be the overall focus for a client with Military posture?
pelvic and lumbar stability, especially in open kinetic chain exercises, strengthen abdominal muscles, cuing oblique engagement, hip extensor strength.
Good communication is not a necessary tool for an instructor to have. True or False.
False
If a client is experiencing pain during an exercise it is best to push through until all the reps are accomplished. True or False.
False
It is not important for an instructor to be able to execute the exercises well when demonstrating the move for a client. True or False
False
It is okay for the client to turn their head to the side when inverted. True or False
False
The plumb line should fall slightly forward of the iliac crest. True or False
False
The short box series from the reformer is performed on both the spine corrector and the ladder barrel. True or False
False, only on the ladder barrel
In Pilates a belly breath pattern is used. True or False.
False. In Pilates a lateral breath pattern is used.
The 3 bones of the leg include
Femur, tibia, and fibula
What postures require the use of a closed kinetic chain in supine work, and why?
Flat Back (lumbar is flattened or flexed, promotes neutral placement of the pelvis, until lumbar strength is gained), Kyphosis/Lordosis (abdominals may be weak, promotes pelvic stability), and Military (abdominals may be weak, promotes pelvic stability)
In Sway back posture the lumbar spine is in what position?
Flexion or flattened
Briefly explain the action of plantar flexion at the ankle.
Flexion that occurs at the posterior side of ankle bringing the toes away from the anterior side of the shin and in line with the leg.
List two exercises on the chair that would be beneficial for a client with flat back
roll over, and roll back chair
(Chair) Ankle exercise occurs in which plane of movement?
sagittal
If a client has interior rotation of the scapula what should the workout response be?
shoulder stabilization work
(Reformer) List 3 exercises that would be good for a client with Sway Back?
side bends, lean, and teasers
If a client cannot sit up on the sit bones during a seated exercises on the reformer what common modification should be made?
sit on a prop (box or platform extension)
What cue should be given to flat back clients to help with lumbar articulation in a seated position?
slight flexion of the knees
If a client has an anteriorly tipped pelvis, what should the workout response be?
strengthen abs and obliques, lengthen hip flexors
What should be the overall focus for a client with Flat back posture?
strengthen hip flexors, stretch hip extensors, strengthen lower back extensors, pelvic and lumbar stability
If a client has a flexed hip joint, what should the workout response be?
strengthen low abs, lengthen hip flexors
If a client has a pelvis with a posterior tilt, what should the workout response be?
strengthen low back extensors
What should be the overall focus for a client with Kyphosis/Lordosis Posture?
strengthen upper back extensors, strengthen abdominal muscles, strengthen glutes, strengthen hip extensors, increase knee stability, cue oblique engagement, mid back muscles.
If a clients lumbar spine is hyperextended what should the workout response be?
strengthening of the abs and obliques
If a clients lumbar spine is flexed or straight what should the workout response be?
strengthening of the back extensors
List two exercises on the chair that would be beneficial for a client with Kyphosis of the spine
swan dive, and pro/retraction
For an exercise that is on both the spine corrector and the arc barrel how and why would you choose one barrel over the other for a client?
For inverted & flexion/extension the spine corrector is going to be be more extreme. So the height of the client may make a difference. The seat can help make hip and knee flexion less extreme. Proportions of the body to the barrel can also be a determining factor.
(Reformer) Side Splits 1 occurs in which plane of movement?
Frontal
Elevation and Depression of the scapulae occurs in which plane of movement?
Frontal
What part of the brain initiates movement
Frontal lobe
Which lobe of the brain is responsible for Area of Broca?
Frontal lobe
Which lobe of the brain is responsible for Morality?
Frontal lobe
Which lobe of the brain is responsible for Personality?
Frontal lobe
Which lobe of the brain is responsible for Problem Solving?
Frontal lobe
Which lobe of the brain is responsible for Recognizing and regulating emotions?
Frontal lobe
Which lobe of the brain is responsible for Social Skills?
Frontal lobe
Which lobe of the brain is responsible for motor function?
Frontal lobe
Which lobe of the brain is responsible for planning and reasoning?
Frontal lobe
(Mat) List three exercises that would be good for a client with lordosis posture:
Halfway roll back, spinal lengthening, side kick
(Reformer) What major muscles are worked in Footwork?
Hamstrings, gluteus maximus, gastrocnemius, and plantaris
(Chair) What major muscle groups are used for Jack Knife?
Hip extensors, psoas major, rectus femoris, rectus abdominus, and obliques
The bones of the arm include
Humerus, radius, and ulna
Thebones of the arm include:
Humerus, ulna, and radius
Which lobe of the brain is responsible for Memory?
temporal lobe
From what position should you safely change the chair springs?
the back of the chair
What part of the reformer should you first step up on to perform Side Splits?
the stable standing Platform
The cervical spine should always follow the line of the:
thoracic spine
Briefly describe how the plumb line should fall in a neutral posture.
through: the lobe of the ear, cervical vertebrae, center of the shoulder joint, midway point of the trunk, the greater trochanter. slightly anterior of: the midline of the knee, and the lateral malleolus.
(Chair) Lean occurs in which planes of movement?
transverse, and frontal
Where should the feet be placed in most Short Box series exercises?
under the footstrap in dorsiflexion
If a clients thoracic spine is flexed what should the workout response be?
upper back extension work ie: back rowing
In a kyphosis posture will a head pad usually be required?
Yes
What should be the overall focus for a client with Neutral Posture?
a well-rounded workout for overall strength and lengthening
Describe the movement of the diaphragm during breath
as you inhale the diaphragm contracts (moving down), and you exhale it expands (moving up)
