Pilates Pilates Mat Exercises 3 — Questions and Answers
Question 1: The Side-Lying Leg Series in mat Pilates primarily targets which muscle group?
- Hip abductors and adductors (Correct answer)
- Rectus abdominis
- Shoulder rotator cuff
- Tibialis anterior
Correct answer: Hip abductors and adductors
The Side-Lying Leg Series isolates the hip abductors (top leg) and adductors (bottom leg), as well as hip flexors and extensors in various exercise variations.
Question 2: What contraindication applies to spinal flexion exercises like Roll Up for clients with osteoporosis?
- They are completely safe for all osteoporosis clients
- Spinal flexion increases vertebral compression fracture risk and should be modified or avoided (Correct answer)
- Only extension exercises are contraindicated in osteoporosis
- Osteoporosis only affects the wrists, making arm exercises contraindicated
Correct answer: Spinal flexion increases vertebral compression fracture risk and should be modified or avoided
Loaded spinal flexion significantly increases anterior compression forces on vertebrae, raising fracture risk for clients with osteoporosis, requiring careful modification.
Question 3: In the Pilates Plank position, the body alignment should be:
- Hips higher than shoulders in an inverted V
- A straight line from head to heels with neutral spine (Correct answer)
- Lower back arched with hips dropped
- Head dropped between the arms
Correct answer: A straight line from head to heels with neutral spine
A proper Pilates plank maintains a straight line from head to heels, with neutral spine and no hiking or sagging of the hips.
Question 4: The Saw exercise combines spinal rotation with:
- Lateral flexion only
- Flexion and lateral reach toward the opposite foot (Correct answer)
- Extension of the thoracic spine
- Hip abduction in a seated position
Correct answer: Flexion and lateral reach toward the opposite foot
The Saw combines spinal rotation with forward flexion and a lateral reaching motion, targeting the obliques and hamstrings while mobilizing the thoracic spine.
Question 5: Which mat exercise is typically used to assess spinal articulation in a Pilates evaluation?
- The Hundred
- The Roll Up (Correct answer)
- The Plank
- The Side Kick Series
Correct answer: The Roll Up
The Roll Up is a key assessment tool for spinal articulation because it reveals which segments of the spine move freely and which are restricted.
Question 6: What is the purpose of the 'C-curve' position in Pilates?
- To maximally extend the lumbar spine for strengthening
- To create a rounded spine resembling the letter C for spinal flexion and core work (Correct answer)
- To laterally bend the spine to one side
- To achieve maximum thoracic extension
Correct answer: To create a rounded spine resembling the letter C for spinal flexion and core work
The C-curve creates a uniform flexion through the entire spine, particularly the lumbar region, to deepen abdominal engagement and mobilize spinal segments.
Pilates Pilates Mat Exercises 3
The Side-Lying Leg Series in mat Pilates primarily targets which muscle group?