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19 Cards in this Set
- Front
- Back
Who is the creator of pilates?
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Joseph Hubertus Pilates
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What does Pilates call his system?
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contrology
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What is contrology?
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“the science and art of coordinated body-mind-spirit development through natural movements under strict control of the will.”
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what is the first modified excercise?
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The hundred- back into mat, hands on stomach, breathe in and out-lift head up and
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What is the second excercise after the hundred?
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the roll-up- knees together and bent, feet soles flat on mat, inhale and bring chin to chest-arms by side and slowly moving up..stretch legs out as stretch forward,
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What comes after the roll-up?
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the single-leg circles
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what comes after the single-leg circles?
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rolling up like a ball, knees slightly open and torward chest, inhale as your roll back and exhale as you roll forward
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What comes after the rolling like a ball?
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single-leg stretch, inhale as switching hand positions
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What comes after the double leg stretch?
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pull arms by ears and extend legs out and pull in inhale and stretch out, exhale and pull in, head up
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What is the last modified beginner excercise?
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sit up tall, legs stretched forward, open slightly wider than hips, inhale as pulling forward, exhale as stretching
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What do the single leg circles do for the body?
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strengthen the leg in the hip joint and stretch the iliotibial band (muscle running on the outer part of the thigh)
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What does the roll-up do for the body?
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strengthens the spine by articulating the vertebrae
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What does the hundred do for the body?
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it is a breathing exercise meant to circulate the blood in preparation for the next exercises
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What does rolling like a ball do for the body?
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an abdominal exercise that improves balances and massages the spine
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what do single leg exercises do for the body?
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termed "stomach series"- first 5 exercises
meant to flow from one to the next without changing initial body position |
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What does the spine stretch do for the body?
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articulates the spine and enhances good posture, also stretches the hamstrings and empties stale air from the lungs
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What are the benefits of pilates?
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build strength without bulking up, a refreshing mind-body workout, develop a strong core, create an evently conditioned body and prevent sports injuries, learn efficient patterns of motion, be confident and safe, and be challenged
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What are the non-negotiables?
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stand up straight, your powerhouse is always engaged "in and up", lift chest, steady gaze, evenly distributed weight
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What are the twoexercises that take place on the wall?
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circles on the wall, rolling down the wall,
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