Pilates Principles and Mat Work Flashcards

What are the six original principles of Pilates?

Answer: Concentration, control, center, flow, precision, and breathing

Joseph Pilates established six principles: Concentration (mind-body focus), Control (deliberate movement), Center (powerhouse engagement), Flow (smooth transitions), Precision (exact alignment), and Breathing (coordinated with movement).

What is the 'powerhouse' in Pilates?

Answer: The core muscles from the ribcage to the pelvis floor, including the abdominals, back muscles, and pelvic floor

The powerhouse encompasses the muscles between the lower ribs and pelvic floor: transverse abdominis, obliques, rectus abdominis, erector spinae, multifidus, and pelvic floor muscles, serving as the center of all movement.

What is the Pilates breathing technique?

Answer: Lateral thoracic breathing — expanding the ribcage laterally while maintaining core engagement

Pilates uses lateral (intercostal) breathing: inhaling through the nose to expand the ribcage laterally and posteriorly while maintaining deep core engagement, and exhaling through the mouth during the effort phase.

What is the Hundred exercise in mat Pilates?

Answer: A warm-up exercise pumping the arms 100 times while holding legs elevated and maintaining a chest curl

The Hundred involves lying supine with legs at tabletop or extended, curling the head and shoulders up, and pumping the arms vigorously up and down while breathing (5 counts in, 5 counts out × 10 sets = 100 pumps).

What is spinal articulation in Pilates?

Answer: Moving the spine one vertebra at a time in a sequential, wave-like motion during exercises like roll-ups and roll-downs

Spinal articulation involves peeling the spine off or onto the mat one vertebra at a time, creating a smooth, sequential movement that promotes spinal mobility, segmental control, and body awareness.

What modifications should be made for a client with lower back pain in Pilates?

Answer: Keep spine neutral (avoid excessive flexion), reduce range of motion, use props for support, and emphasize core stabilization

Modifications include maintaining neutral spine, reducing spinal flexion range, supporting the head/neck with towel/pillow, bending knees to reduce lever arm, using props (ball, band), and emphasizing stabilization over mobilization.