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A detailed guide to essential pilates exercises, focusing on footwork, second position, and single leg exercises. It includes a comprehensive list of exercises, their correct answers, breathing patterns, spring tensions, and target muscles. Valuable for students and practitioners seeking to deepen their understanding of pilates principles and techniques.
Typology: Exams
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Order |of |essential |exercises (Column |1) |- |correct |answer |✔Footwork Second |position Single |leg | Hundred | Bend |& |Stretch Lift |& |Lower Adductor |stretch Short |spine | Midback |series Back |rowing |Preps Order |of |essential |exercises (Column |2) |- |correct |answer |✔Side |arm |preps |sitting Side |twist |sitting Front |rowing |preps Stomach |massage | Arms |pulling |straps |(long |box) Round |back |(short |box) |
Straight |back |(short |box) | Twist |(short |box) | Tree |(short |box) | Elephant Mermaid Leg |circles Knee |stretches Running Hip |lift | Hip |rolls Single |thigh |stretch Side |splits Footwork |1-5 |- |correct |answer |✔1. |Toes |apart |heels |together |
What |is |the |spring |tension |for |single |leg? |- |correct |answer |✔2-3 |Springs What |is |the |starting |position |for |"hundred"? |- |correct |answer |✔Supine Imprinted |position | Legs |parallel |and |adducted |in |air Knees |flexed |(tabletop) | Elbows |flexed |by |sides |of |body Hands |in |straps, |fingers |long, |palms |facing |away. |Scapulae |stabilized. Should |the |tension |be |higher |or |lower |of |side |splits |adduction? |- |correct |answer |✔Lower On |side |splits, |what |is |the |breathing |pattern? |- |correct |answer |✔Abduction: |exhale, |press |carriage |out Adduction: |Exhale, |pull |carriage |in Exhale |where |exertion |is |focused How |should |single |thigh |stretch |be |initiated? |- |correct |answer |✔Exhale, |press |back |foot |against |shoulder |rest Where |should |the |springs |be |during |single |thigh |stretch? |- |correct |answer |✔Same |side |as |back |knee |on |carriage
How |would |you |reduce |the |pressure |on |the |knee |during |single |thigh |stretch? |- |correct |answer |✔Stand |next |to |carriage, |with |one |foot |on |floor, |knee |slightly |bent |and |other |foot |against |shoulder |rest, |knee |slightly |bent |and |resting |on |carriage How |would |you |teach |Hip |rolls |- |correct |answer |✔Supine, |neutral, |heels |on |footbar, |ankles |flexed, |legs |parallel |hip |distance |apart, |arms |long |by |sides. | Ex. |Without |moving |carriage, |sequentially |articulate |spine |off |carriage |from |tail |to |upper |thoracic |until |hip |joints |are |as |extended |as |possible |and |spine |is |neutral In. |Stay. |Reaching |knees |over |footbar Ex. |Extend |knees |to |push |the |carriage |out, |lowering |pelvis |to |make |one |line |from |shoulder |to |heels In. |Flex |knees |to |return |carriage, |lifting |pelvis |to |extend |hips |as |much |as |possible, |weight |on |upper |thoracic Ex. |Without |moving |carriage, |initiate |from |upper |thoracic |and |sequentially |articulate |spine |into |carriage |returning |to |neutral How |many |reps |for |footwork? |- |correct |answer |✔10- How |many |reps |for |second |position? |- |correct |answer |✔10- How |many |reps |for |single |leg? |- |correct |answer |✔5- How |many |reps |for |bend |and |stretch? |- |correct |answer |✔ 10 How |many |reps |for |lift |& |lower? |- |correct |answer |✔ 5
How |many |reps |for |leg |circles? |- |correct |answer |✔ 10 How |many |reps |for |knee |stretches? |- |correct |answer |✔ 10 How |many |reps |for |running? |- |correct |answer |✔20- How |many |reps |for |hip |lift? |- |correct |answer |✔ 10 How |many |reps |for |hip |rolls? |- |correct |answer |✔5- How |many |reps |for |single |thigh |stretch? |- |correct |answer |✔ 5 How |many |reps |for |side |splits? |- |correct |answer |✔8- How |many |exercises |in |side |arms |preps |sitting? |What |are |they? |- |correct |answer |✔ 4 | Internal |rotation External |rotation Adduction | abduction What |are |the |exercises |of |front |rowing |preps? |- |correct |answer |✔Straight |forward |
obliques Multifidus | Vastus |medialis/lateralis What |are |the |specific |target |muscles |of |footwork |1? |- |correct |answer |✔Hip |extensions | Quadriceps |and |adductors |concentrically |on |extension, |eccentrically |on |return Lateral |rotators |to |maintain |rotation |at |hip What |are |the |specific |target |muscles |of |footwork |2? |- |correct |answer |✔Adductors |isometrically |to |maintain |adduction, |hip |extensors |and |quadriceps |concentrically |on |extension, |eccentrically |in |return. |Intrinsic |muscles |of |feet |to |maintain |toes |wrapping What |are |the |specific |target |muscles |of |footwork |3? |- |correct |answer |✔Adductors |isometrically |to |maintain |adduction. |Hip |extensors |and |quadriceps |concentrically |on |extension, |eccentrically |on |return. |Dorsiflexors |of |ankles |maintain |position |of |feet. What |are |the |specific |target |muscles |of |footwork |4? |- |correct |answer |✔Gastrocnemius |and |soleus |to |maintain |plantar |flexion, |adductors |isometrically |to |maintain |adduction, |hip |extensors |and |quadriceps |concentrically |on |extension, |eccentrically |on |return What |are |the |specific |target |muscles |of |footwork |5? |- |correct |answer |✔Gastrocnemius |and |soleus |eccentrically |as |heels |lower, |concentrically |as |heels |lift, |adductors |isometrically |to |maintain |adduction
What |is |the |focus |for |footwork, |second |position |and |single |leg? |- |correct |answer |✔- |stabilize |lumbo |pelvic |in |neutral |position |and |avoid |posterior/anterior |tilt
What |is |the |spring |tension |for |arms |pulling |straps |(long |box)? |- |correct |answer |✔1/2- | 1 |spring What |is |the |spring |tension |for |round |back, |straight |back, |twist |(Short |box)? |- |correct |answer |✔ 2 |springs What |is |the |spring |tension |for |elephant? |- |correct |answer |✔1-2 |springs What |is |the |spring |tension |for |mermaid? |- |correct |answer |✔ 1 |spring What |is |the |spring |tension |for |leg |circles? |- |correct |answer |✔ 2 |springs What |is |the |spring |tension |for |knee |stretches? |- |correct |answer |✔ 2 |springs What |is |the |spring |tension |for |running? |- |correct |answer |✔2-3 |springs What |is |the |spring |tension |for |hip |lift, |hip |roll? |- |correct |answer |✔2-3 |springs What |is |the |spring |tension |for |single |thigh |stretch? |- |correct |answer |✔ 2 |springs What |is |the |spring |tension |for |side |splits? |- |correct |answer |✔1/2-2 |springs |(lower |for |adduction, |higher |for |abduction) What |is/are |the |target |muscle/s |for |midback |1? |(Triceps |press) |- |correct |answer |✔Triceps
What |is/are |the |target |muscle/s |for |midback |2? |(Straight |down) |- |correct |answer |✔Lats, |teres |major, |posterior |deltoid What |is/are |the |target |muscle/s |for |midback3? |(45 |degrees) |- |correct |answer |✔Lats, |teres |major, |pectoralis |major What |is/are |the |target |muscle/s |for |midback |4? |(Side) |- |correct |answer |✔Lats, |teres |major, |pectoralis |major What |is/are |the |target |muscle/s |for |midback |5? |(Circles) |- |correct |answer |✔Lats, |teres |major, |posterior |deltoid, |pectoralis |major What |is/are |the |target |muscle/s |for |back |rowing |preps | 1 |(plow)? |- |correct |answer |✔Lats, |teres |major, |posterior |deltoids What |is/are |the |target |muscle/s |for |back |rowing |preps | 2 |(open |elbows)? |- |correct |answer |✔Posterior |deltoids, |deltoids |to |stabilize |arms |at |constant |height What |is/are |the |target |muscle/s |for |back |rowing |preps | 3 |(airplane)? |- |correct |answer |✔Posterior |deltoids, |deltoids |to |maintain |arm |height What |is/are |the |target |muscle/s |for |back |rowing |prep | 4 |(biceps |curls)? |- |correct |answer |✔Biceps, |anterior |deltoids, |pectoralis |major
