Pilates In A Nutshell

Front 1

What are the 5 nutshell concepts?

Back 1

Abdominals, breathing, shoulders, pelvis, and pelvic floor.

Front 2

Avoid allowing the _______ ____________ to pop up in Pilates.

Back 2

Rectus Abdominus (six pack, superficial layer)

Front 3

What should you remind client to during each exercise? (Regarding abdominals)

Back 3

Tighten waist 3 dimensionally, like a belt or corset.

Front 4

What's a tactile abdominal practice cue? To get clients to FEEL their abdominal belt.

Back 4

"Lie on your back, place your hands on your lower abdominals, forcefully exhale to feel the abdominals engage. On your exhale feel your abs scoop towards your spine, tightening your abdominal belt"

Front 5

Where are your feet when abdominals are in a Closed Kinetic Chain?

Back 5

Feet are touching the floor, foot bar or leg straps

Front 6

Our pelvis should be ________ when working in Closed Kinetic Chain. And ________ when working in Open Kinetic Chain.

Back 6

Neutral, imprint

Front 7

Low back should be ______ in open kinetic chain.

Back 7

Imprinted

Front 8

Clients with herniated disc should or should not work in neutral spine?

Back 8

Should! At ALL times

Front 9

How do you cue abdominals in closed kinetic chain?

Back 9

Lie on your back, knees toward ceiling, feet narrow. Inhale, and on the exhale chest lift up. As you lift keep your pelvis NEUTRAL, the 2 ASIS and pubic bone are in the same plane horizontally.

Front 10

How do you cue abdominals in an open kinetic chain?

Back 10

Inhale, then exhale as you imprint your lumbar spine. Engage your abs and lift legs to table top. Keep your low back glued to the reformer as we add movement.

Front 11

How do you cue abdominals in an open kinetic chain?

Back 11

Inhale, then exhale as you imprint your lumbar spine. Engage your abs and lift legs to table top. Keep your low back glued to the reformer as we add movement.

Front 12

We ______ on flexion AND on exertion.

Back 12

Exhale.

Front 13

How do you cue abdominals in an open kinetic chain?

Back 13

Inhale, then exhale as you imprint your lumbar spine. Engage your abs and lift legs to table top. Keep your low back glued to the reformer as we add movement.

Front 14

We ______ on flexion AND on exertion.

Back 14

Exhale.

Front 15

The spine ________ on the inhale.

Back 15

Lengthens

Front 16

How do you cue abdominals in an open kinetic chain?

Back 16

Inhale, then exhale as you imprint your lumbar spine. Engage your abs and lift legs to table top. Keep your low back glued to the reformer as we add movement.

Front 17

We ______ on flexion AND on exertion.

Back 17

Exhale.

Front 18

The spine ________ on the inhale.

Back 18

Lengthens

Front 19

Inhale is coupled with ________, _______, and ___________.

Back 19

Extension, length, and rotation.

Front 20

What is a good tactile cue for breathing?

Back 20

"Place your hands on your rib cages. Inhale and expand your ribs towards your back and sides. Now, exhale and make your ribs as small as possible"

Front 21

What is a good tactile cue for breathing?

Back 21

"Place your hands on your rib cages. Inhale and expand your ribs towards your back and sides. Now, exhale and make your ribs as small as possible"

Front 22

Clients should control their ribs and maintain a ________ ______ ________ in 4 point kneeling,plank, and ab work.

Back 22

Knitted rib cage

Front 23

What is a good tactile cue for breathing?

Back 23

"Place your hands on your rib cages. Inhale and expand your ribs towards your back and sides. Now, exhale and make your ribs as small as possible"

Front 24

Clients should control their ribs and maintain a ________ ______ ________ in 4 point kneeling,plank, and ab work.

Back 24

Knitted rib cage

Front 25

What does a knitted rib cage prevent?

Back 25

Hyper thoracic extention.

Front 26

What is proper shoulder placement for Pilates?

Back 26

Down and back, keeping the collarbone wide.

Front 27

What is proper shoulder placement for Pilates?

Back 27

Down and back, keeping the collarbone wide.

Front 28

Where do we initiate all arm movement from?

Back 28

Where they attach to the torso, recruiting the trunk muscles to perform the movement.

Front 29

What is proper shoulder placement for Pilates?

Back 29

Down and back, keeping the collarbone wide.

Front 30

Where do we initiate all arm movement from?

Back 30

Where they attach to the torso, recruiting the trunk muscles to perform the movement.

Front 31

Cue Shoulder Shrugs

Back 31

Lie on your back. Lift your shoulders up to your ears. Pause, then glide shoulders down towards your back pants pockets. Anchor them there.

Front 32

What do anchored shoulders aide?

Back 32

*improve posture

*engage core activation

* release tension in shoulder and neck

Front 33

What do anchored shoulders aide?

Back 33

*improve posture

*engage core activation

* release tension in shoulder and neck

Front 34

Where should your ribs be in relation to the pelvis?

Back 34

Directly over. Not in front or behind.

Front 35

What do anchored shoulders aide?

Back 35

*improve posture

*engage core activation

* release tension in shoulder and neck

Front 36

Where should your ribs be in relation to the pelvis?

Back 36

Directly over. Not in front or behind.

Front 37

In Pilates we train in _________ as a way to balance our bodies' musculature

Back 37

Neutral

Front 38

Explain the Stabilization and Mobilization principle.

Back 38

It means 1 part of the body is fixed while the other is moving. Find the neutral and then move.

Front 39

What should you contract and lift (2 things) when you engage your abdominals and anchor the shoulders?

Back 39

Contact the bladder control muscle, lift the pelvic floor.

Front 40

What is the most neglected fundamental in Pilates?

Back 40

The pelvic floor. So be sure to cue this often!!!!!

Front 41

What is the most neglected fundamental in Pilates?

Back 41

The pelvic floor. So be sure to cue this often!!!!!

Front 42

Cue the pelvic floor using the elevator analogy.

Back 42

As you breathe out, the pelvic elevator lifts up level by level. Think about squeezing your bladder control muscles a little tighter each time the elevator lifts a little higher.

Front 43

What is the most neglected fundamental in Pilates?

Back 43

The pelvic floor. So be sure to cue this often!!!!!

Front 44

Cue the pelvic floor using the elevator analogy.

Back 44

As you breathe out, the pelvic elevator lifts up level by level. Think about squeezing your bladder control muscles a little tighter each time the elevator lifts a little higher.

Front 45

What is engaged from the bottom by pulling up on the pelvic floor?

Back 45

The ENTIRE core.