Questions and Answers
What is The 100?
What does the Roll-up exercise teach?
Spinal articulation and control.
What is the main intention of the Roll over exercise?
Spinal articulation and control.
What do Leg circles focus on?
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What is the purpose of the Rolling like a Ball exercise?
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What does the Single Leg Stretch maintain?
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What does the Double Leg Stretch involve?
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What is the focus of Straight Leg Lowers / Scissors?
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What is achieved during Double Leg Lowers?
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What does Criss Cross strengthen?
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What is the main intention of the Spine Stretch Forward exercise?
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What is the primary goal of the Open Leg Rocker?
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What does Corkscrew require for effective execution?
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What is the key aspect of the Saw exercise?
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What does the Swan Dive focus on?
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What does the Single Leg Kick emphasize?
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What is maintained during the Double Leg Kick?
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What is the key component of the Neck Pull exercise?
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What does the Shoulder Stand Series focus on?
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What does the Spine Twist exercise promote?
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What is emphasized in the Jack Knife exercise?
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What is maintained in the Side Leg Series?
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What does the Teaser exercise focus on?
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What is the purpose of the Hip Circles/Twist exercise?
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What is the focus of Swimming?
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What does the Leg Pull Front exercise require?
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What is achieved with Leg Pull Back?
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What does Side Kick Kneeling promote?
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What is the emphasis in Side Twist?
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What does Boomerang enhance?
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What is the goal of the Seal exercise?
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What is maintained during Rocking?
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Study Notes
Classical Pilates Mat-work Exercises
- The 100: A breathing exercise aimed at warming up the powerhouse and enhancing core stability awareness.
- Roll-up: Focuses on spinal articulation and control while stretching the hamstrings and muscles of the back.
- Roll Over: Promotes spinal articulation and control through an upside-down C-curve, targeting the lower abdominals.
- Leg Circles: Works on exploring the full range of the hip socket, emphasizing balance and control utilizing the hip flexors.
- Rolling like a Ball: Massages the spine while maintaining a C-curve, which helps to open up back muscles.
- Single Leg Stretch: Involves coordinating leg movements to maintain a neutral core, using hip extensors for stability.
- Double Leg Stretch: Similar to Single Leg Stretch but incorporates arm movements alongside leg movements, engaging the shoulder girdle.
- Straight Leg Lowers/Scissors: Involves maintaining a neutral core while performing controlled long lever movements with legs in hip extension and flexion.
- Double Leg Lowers: Focuses on core neutrality and deep abdominal engagement through controlled long lever movements from the hip socket.
- Criss Cross: Enhances torso rotation and strengthens the obliques through a controlled long lever movement while maintaining a neutral core.
- Spine Stretch Forward: Promotes spinal segmentation while keeping the pelvis neutral and extending the arms and legs.
- Open Leg Rocker: Engages abdominals and controls arm and leg movements with stable shoulder girdle engagement.
- Corkscrew: Focuses on maintaining a neutral core with controlled long lever movements while facilitating hip joint rotation.
- Saw: Combines spinal rotation, shoulder girdle engagement, and hip flexion with extended arm and leg levers, while keeping a neutral pelvis.
- Swan Dive: Uses hip extensors and shoulder flexors for spinal extension while maintaining core neutrality and extended limbs.
- Single Leg Kick: Engages the core with an open front line, stabilizing the hip and coordinating knee flexion and shoulder girdle extension.
- Double Leg Kick: Similar to Single Leg Kick but involves both legs, ensuring spinal extension and shoulder engagement.
- Neck Pull: Engages the core while facilitating spinal flexion and extension, involving hip flexors and shoulder girdle mobility.
- Shoulder Stand Series: Focuses on core engagement and spinal articulation, employing hip flexor activation and shoulder girdle mobility.
- Spine Twist: Enhances spinal rotation while maintaining length in the spine and a neutral pelvis, using the arms for movement.
- Jack Knife: Emphasizes spinal segmentation and hip flexor mobility along with a stable shoulder girdle.
- Side Leg Series: Involves maintaining neutrality in the core and pelvis while emphasizing lateral hip mobility and control.
- Teaser: Supports engaged core work, facilitating spinal flexion and thoracic extension through coordinated movements.
- Hip Circles/Twist: Engages abdominals and stabilizes the spine and shoulders during full hip flexion with extended legs.
- Swimming: Focuses on extending the backline while keeping the core engaged and achieving full shoulder socket flexion.
- Leg Pull Front: Performed in a plank position, engaging the core, shoulder girdle, and maintaining long lever movements.
- Leg Pull Back: In reverse plank, emphasizes hip extension and control while maintaining core neutrality and shoulder stability.
- Side Kick Kneeling: Enhances shoulder, spine, and hip stability while promoting hip mobility in a unilateral position.
- Side Twist: Incorporates lateral spinal rotation with hip and knee extension while supporting body weight on the bottom.
- Boomerang: Focuses on coordination and balance, along with spinal articulation through hip flexion and extension.
- Seal: Promotes spinal massage while maintaining a C-curve, engaging the abdominals with a stable shoulder girdle.
- Rocking: Concentrates on maintaining an open front line and chest, supported by a neutral core and engaging hip and knee extension.
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Description
This quiz covers 34 essential Classical Pilates Mat-work exercises, focusing on movement intention and technique. Explore terms like 'The 100,' 'Roll-up,' and 'Roll over,' each with its unique purpose and benefits for core stability and spinal control.