Pilates Mat Exercises Flashcards

The Side-Lying Leg Series in mat Pilates primarily targets which muscle group?

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.

What contraindication applies to spinal flexion exercises like Roll Up for clients with osteoporosis?

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.

In the Pilates Plank position, the body alignment should be:

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.

The Saw exercise combines spinal rotation with:

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.

Which mat exercise is typically used to assess spinal articulation in a Pilates evaluation?

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.

What is the purpose of the 'C-curve' position in Pilates?

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.