Principles
The 5 Stott Pilates Principles
What is Breath, Pelvic Placement, Ribcage Placement, Scapular Movement and Stabilization, Head and Cervical Placement?
The first 10 exercises from the Advanced Matwork Repertoire
What is Ab Prep, Breast Stroke Preps 1, 2, and 3, Shell Stretch, Hundred, Half Roll Back, Roll Up, Onel Leg Circle, Spine Twist, Rolling Like a Ball, Single Leg Stretch
Hip Flexors (Deep to Superficial)
What is Psoas Major, Iliacus, Rectus Femoris, Pectineus, Sartorius, Tensor Fasciae Latae?
Anatomical Position
What is standing erect, face forward, arms at sides, palms facing forward, and feet flat on the ground?
Ideal Plumb Line Path
What is through ear lobe, cervical vertebrae, shoulder joint, midway through trunk, GT, slightly anterior to midline of knee, and slightly anterior to lateral malleolus?
Benefits of Stott Pilates Breath
What is the activation of deep support muscles, promotion of relaxation, avoiding unneeded neck and shoulder tension, encouraging co-contraction of pelvic floor for greater stability of the lumbo-pelvic region?
Essential Level Exercises Good for Flatback Posture
What are Half Roll Back, Roll Up, Rolling Like a Ball, Saw, Spine Stretch Forward, Seal, etc...?
Hip Extensors
What is Gluteus Maximus, Hamstrings (Biceps Femoris (Long Head), Semitendinosus, and Semimembranosus), and Adductor Magnus and Supporting Extensors are Gluteus Medius, Gluteus Minimus, and Deep Rotators like Piriformis and Quadratus Femoris (stabilize the joint)?
Isometric versus Isotonic
What is the muscle staying the same length (Planks, Wall Sit) versus moving constant load through a range of motion (bicep curls or squats)?
Flat-Back Posture
What are short Neck Extensors, Erector Spinae (thoracic area), Abs, Hamstrings, and glutes. Long Neck Flexors, Erector Spinae & QL (lumbar area), and One Joint Hip Flexors?
Pelvic Neutral and Pelvic Imprint
What are the positions of the pelvis when in closed kinetic chain exercises and open kinetic chain exercises?
Advanced Mat Inversions
What are Scissors in the Air, Bicycle in the Air, Control Balance, Corkscrew, and Boomerang?
Scapular Stabilizers
What is Serratus Anterior, Trapezius, Rhomboids, Levator Scapulae, and Pectoralis Minor?
Eccentric versus Concentric
What is muscles lengthening under tension versus muscles shortening under tension?
Sway Back Posture
What are short Neck Extensors, Internal Obliques (upper fibers), Hamstrings, and Glutes. Long Neck Flexors, Erector Spinae (thoracic area), Erector Spinae & QL (lumbar area), External Oblique, and One Joint Hip Flexors?
The 6 Scapular Movements
What is Protraction, Retraction, Elevation, Depression, Upward Rotation, and Downward Rotation?
Intermediate level exercises good for Kyphosis-Lordosis
What is Shoulder Bridge (strengthen glutes), One Leg Kick (supported extension and hip flexor lengthening), Double Leg Kick (spinal and hip extensor strengthening), Swimming, (spinal and hip extensor strengthening), and Push Up (loading in neutral)?
Rotator Cuff
What do the following muscles make up: Supraspinatus, teres minor, infraspinatus, and subscapularis?
Planes of Movement
What is Median or Sagittal Plane, Frontal or Coronal Plane, and Transverse or Horizontal Plane?
Military Posture
What is short low back and hip flexor, and long Anterior abs, and hamstrings?
Cranio-Vertebral Flexion
What is lengthening the back of the neck and flexing C1 and C2?
Side Leg Lift Series
What is 1) Top Leg Abduction, 2) Top Leg Circles, 3) Staggered Legs, 4) Both Legs Together, 5) Lateral Flexion?
Muscles that plantar flex the foot
What is Gastrocnemius, Soleus, Plantaris, Tibialis Posterior, Flexor Digitorum Longus, Flexor Hallucis Longus, Fibularis Longus & Brevis?
Movements at various Joints
What is Flexion/Extension, Adduction/Abduction, Lateral Flexion, Lateral Rotation/Medial Rotation, Pronation/Supination, Tilt, and Dorsiflexion/Plantar Flexion?
What postural type has short neck extensors, Erector Spinae & QL (Lumbar Area), Rectus Abdominus (Upper Fibers), Hip Flexors, and Pecs: long Neck Flexors, Erector Spinae (thoracic area), External Oblique, and Hamstrings?