Pilates Mat Exercises Flashcards

Questions and Answers

What is the definition of the word 'Hundred'?

A breathing technique

A series of exercises in Pilates (correct)

An advanced Pilates move

A warm-up exercise

What does 'Roll Up' refer to in Pilates?

A Pilates exercise that involves rolling up from a lying position to a seated position.

What is 'Roll Over' in Pilates?

An exercise that involves rolling the legs over the head while lying on the back.

Define 'One Leg Circle.'

A Pilates exercise that involves making circles with one leg while keeping the other leg still. Signup and view all the answers

What is the purpose of 'Rolling Back (Roll like a Ball)'?

To engage the core while rolling back and returning to a sitting position. Signup and view all the answers

What is 'One Leg Stretch' in Pilates?

An exercise that involves extending one leg while pulling the other toward the chest. Signup and view all the answers

What does 'Double Leg Stretch' entail?

An exercise where both legs are extended while pulling in towards the chest. Signup and view all the answers

Define 'Spine Stretch.'

An exercise that involves reaching forward while seated to stretch the spine. Signup and view all the answers

What is 'Rocker with Open Legs'?

An exercise that combines rocking back and forth while legs are extended. Signup and view all the answers

What is a 'Cork-Screw' in Pilates?

An exercise that involves twisting the hips while keeping the shoulders stable. Signup and view all the answers

What does 'Saw' mean in Pilates?

An exercise that involves reaching forward and rotating the spine. Signup and view all the answers

Define 'Swan-Dive.'

An exercise that involves lifting the upper body while maintaining a stable lower body. Signup and view all the answers

What is 'One Leg Kick'?

An exercise where one leg is kicked towards the body while lying on the stomach. Signup and view all the answers

What does 'Double Leg Kick' refer to?

An exercise that involves kicking both legs towards the glutes while lying face down. Signup and view all the answers

What is the purpose of 'Neck Pull'?

A Pilates exercise focused on the abdominal region while lifting the head and shoulders. Signup and view all the answers

What does 'Sissors' mean in Pilates?

An exercise involving a scissor motion with the legs while lying on the back. Signup and view all the answers

Define 'Bicycle.'

An exercise that mimics a cycling motion with the legs while lying on the back. Signup and view all the answers

What is 'Shoulder Bridge'?

An exercise involving lifting the hips while keeping the feet and shoulders grounded. Signup and view all the answers

What does 'Spine Twist' entail?

An exercise that involves twisting the spine while seated. Signup and view all the answers

What is a 'Jackknife'?

An exercise where the body simultaneously lifts up and the legs extend upwards. Signup and view all the answers

Define 'Side Kick.'

An exercise that involves kicking the leg sideways while lying on the side. Signup and view all the answers

What does 'Teaser' refer to?

An advanced Pilates exercise that combines balance with a V-sit position. Signup and view all the answers

What is 'Hip Twist' in Pilates?

An exercise that involves twisting the hips and legs while seated. Signup and view all the answers

What does 'Swimming' mean in Pilates?

An exercise that mimics swimming while lying on the stomach. Signup and view all the answers

Define 'Leg Pull - Front.'

An exercise that involves lifting the body with one leg while maintaining a plank position. Signup and view all the answers

What is 'Leg Pull Back'?

An exercise where one leg is lifted while balancing on the other knee. Signup and view all the answers

Define 'Side Kick Kneeling.'

An exercise that involves performing side kicks while in a kneeling position. Signup and view all the answers

What does 'Side Bend' refer to?

An exercise that involves bending to the side while maintaining a seated position. Signup and view all the answers

What is a 'Boomerang' in Pilates?

An exercise that combines rotation and extension while seated. Signup and view all the answers

Define 'Seal.'

An exercise that involves rolling back while clapping the feet together. Signup and view all the answers

What is 'Crab' in Pilates?

An exercise where the body is lifted in a table-like position while coordinating arms and legs. Signup and view all the answers

What is 'Rocking' in Pilates?

An exercise that involves rocking back and forth while supported by the stomach. Signup and view all the answers

The exercise 'Control Balance' is an exercise that enhances _ and _

balance, stability Signup and view all the answers

Define 'Push Up' in terms of Pilates.

A movement involving lowering and lifting the body using the arms while maintaining a straight line. Signup and view all the answers

Study Notes

Classical Order of Pilates Mat Exercises

Hundred: A foundational exercise emphasizing breath control and core engagement.
Roll Up: Promotes spinal articulation and flexibility, transitioning from supine to seated.
Roll Over: Involves lifting legs over the head, enhancing flexibility and core strength.
One Leg Circle: Improves hip mobility while stabilizing the torso; performed with one leg extended.
Rolling Back (Roll like a Ball): Encourages balance and coordination through controlled rolling movement.
One Leg Stretch: Focuses on core strength and stability while stretching one leg at a time.
Double Leg Stretch: A coordinated movement that combines stretching and contracting; engages core deeply.
Spine Stretch: Targets spinal flexibility and requires articulation while reaching forward.
Rocker with Open Legs: Develops balance and abdominal control in a rocking motion with legs extended.
Cork-Screw: Promotes lower back flexibility and core engagement through twisting motion.
Saw: Combines spiral rotation with a stretching element, enhancing flexibility in the spine and hamstrings.
Swan-Dive: Focuses on back extension and strengthening lumbar muscles through a flowing movement.
One Leg Kick: Emphasizes core stability while performing a kick with one leg in a prone position.
Double Leg Kick: Involves simultaneous kicks while stabilizing the torso; promotes back strength.
Neck Pull: Strengthens the abdominals and emphasizes proper alignment while lifting off the mat.
Scissors: Involves alternating leg movements while maintaining core stability; stretches hip flexors.
Bicycle: An engaging exercise that emphasizes coordination and engages both the abs and legs.
Shoulder Bridge: Strengthens the glutes and hamstrings while promoting spinal alignment.
Spine Twist: Offers spinal mobility through rotation and improves core strength.
Jackknife: Enhances core strength and control while balancing the body on the shoulders.
Side Kick: Targets hip strength and stability, performed while lying on the side.
Teaser: A challenging exercise that combines balance and core control while lifting the legs and torso.
Hip Twist: Develops core strength and stability with a twisting movement from the hip.
Swimming: Promotes coordination and strength in the back and glutes through alternating arm and leg lifts.
Leg Pull - Front: Strengthens the core and shoulders while maintaining a plank position.
Leg Pull Back: Developed from a reverse plank position, focusing on glute and hamstring engagement.
Side Kick Kneeling: Improves balance and hip strength while performing kicks from a kneeling position.
Side Bend: Enhances lateral flexibility and engages the obliques through side-lying movements.
Boomerang: Coordinates breath with movement, focusing on balance and core strength.
Seal: A playful exercise that promotes abdominal engagement and rhythm while rolling.
Crab: Engages the entire body through movement that promotes strength and flexibility.
Rocking: Challenges balance, strength, and coordination through rocking movements on the stomach.
Control Balance: Develops stability and core control while balancing on the sit bones.
Push Up: Strengthens the upper body while engaging the core for overall stability.

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Description

Test your knowledge of the classical order of Pilates mat exercises with these flashcards. Each card presents a specific exercise, along with its definition, helping you master the essential techniques of Pilates.