Pilates Mat Exercises Flashcards
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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.'

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

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

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

    What is 'One Leg Stretch' in Pilates?

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

    What does 'Double Leg Stretch' entail?

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

    Define 'Spine Stretch.'

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

    What is 'Rocker with Open Legs'?

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

    What is a 'Cork-Screw' in Pilates?

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

    What does 'Saw' mean in Pilates?

    <p>An exercise that involves reaching forward and rotating the spine.</p> Signup and view all the answers

    Define 'Swan-Dive.'

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

    What is 'One Leg Kick'?

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

    What does 'Double Leg Kick' refer to?

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

    What is the purpose of 'Neck Pull'?

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

    What does 'Sissors' mean in Pilates?

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

    Define 'Bicycle.'

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

    What is 'Shoulder Bridge'?

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

    What does 'Spine Twist' entail?

    <p>An exercise that involves twisting the spine while seated.</p> Signup and view all the answers

    What is a 'Jackknife'?

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

    Define 'Side Kick.'

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

    What does 'Teaser' refer to?

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

    What is 'Hip Twist' in Pilates?

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

    What does 'Swimming' mean in Pilates?

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

    Define 'Leg Pull - Front.'

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

    What is 'Leg Pull Back'?

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

    Define 'Side Kick Kneeling.'

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

    What does 'Side Bend' refer to?

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

    What is a 'Boomerang' in Pilates?

    <p>An exercise that combines rotation and extension while seated.</p> Signup and view all the answers

    Define 'Seal.'

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

    What is 'Crab' in Pilates?

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

    What is 'Rocking' in Pilates?

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

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

    <p>balance, stability</p> Signup and view all the answers

    Define 'Push Up' in terms of Pilates.

    <p>A movement involving lowering and lifting the body using the arms while maintaining a straight line.</p> 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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    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.

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