Pilates Mat Exercises Flashcards

In the Pilates Hundred exercise, the legs are held at what position for intermediate clients?

Answer: 45-degree angle from the mat

For intermediate clients, the legs are extended to a 45-degree angle in the Hundred, increasing demand on the core to stabilize the lumbar spine.

What is the primary purpose of the Roll Up exercise?

Answer: Spinal articulation and abdominal strengthening

The Roll Up develops segmental spinal articulation while strengthening the abdominals eccentrically on the way down and concentrically on the way up.

In the Single Leg Stretch, what is the arm position?

Answer: One hand on the ankle, one on the knee of the bent leg

In Single Leg Stretch, one hand holds the ankle and the other hand is placed on the knee of the bent leg to guide and protect the knee joint.

The Spine Stretch Forward exercise is performed in which starting position?

Answer: Seated upright with legs extended in front

Spine Stretch Forward begins seated with legs extended, targeting thoracic and lumbar flexion while stretching the hamstrings and erector spinae.

How many repetitions is the Pilates Hundred named for?

Answer: 100 continuous pumps of the arms while holding the position

The Hundred gets its name from the 100 arm pumps (5 pumps on the inhale + 5 pumps on the exhale × 10 breath cycles) performed while maintaining the position.

In the Rolling Like a Ball exercise, the client should avoid rolling onto which body part?

Answer: The neck and head

Rolling Like a Ball should never roll onto the cervical spine or head to protect the neck from compression injury.