Pilates Sports Center Mat Review Flashcards

A complete set of vocabulary flashcards covering Pilates Mat exercises, cues, modifications, and postural conditions from the lecture notes.

Open Leg Rocker (Progressive Steps)

Requires accomplishing Rolling Like a Ball first, balancing only on the sacrum, and alternating leg extension with balance.

Advanced Open Leg Rocker

An advanced variation executed by releasing hands, keeping legs closer together, and holding the big toes.

Corkscrew (Traditional vs. PSC Style)

The traditional version allows the hips to lift, whereas the PSC west coast style keeps the hips anchored, holds hips stable, and uses HAAA breath.

Saw (Pelvis and Spine Relationship)

The pelvis stays stationary while the spine moves from the T point/thoracic spine rather than the lumbar spine.

Saw (Traditional vs. PSC Style)

The primary distinction between the Traditional version of Saw and the PSC version is the pulses.

Swan (Low Back Protection Cues)

Three essential cues to protect the low back: legs remain open, tuck pelvis, and pull in Core.

Swan Dive (Traditional Leg Placement)

In traditional Swan, leg placement requires legs to be together rather than apart.

Single Leg Kick

A mat exercise requiring $3$ leg kicks/squeezes.

Double Leg Kick (Teacher Assistance)

Teacher assists stretch at shoulders with $200/0$ power up and back diagonal. Exercise is avoided by clients with shoulder or low back issues.

Neck Pull (Trainer Assistance)

Trainer assists chest stretch at shoulders with $200/0$ power only, while monitoring for pulling on the neck or collapsing Core.

Criss Cross (Cues & Monitoring)

Cue armpit to knee and rotation from ribs. Monitor for loss of height or curl, and rocking out of frame.

Spine Twist (Monitoring Points)

Monitor for hips shifting and spine collapsing.

Jackknife (Assistance & Contraindications)

Teacher assists at the feet with traction up. Contraindicated for disc, neck, or spine injuries.

Hip Circles (Prerequisites)

The logical pre-requisite exercises are Corkscrew and Can Can.

Side Lying Long Legs (Intention)

Designed for hip stability and mobility, and to work the glutes.

Side Lying Leg Series (Increasing Difficulty)

Made more difficult by putting top hand behind head, bottom arm long on mat, maintaining no banana shape, and flexing the bottom foot on the mat.

Teaser (Sequential Difficulty Levels)

Five sequential levels: feet down, table top 1 leg, table top 2 legs, $45^\text{o}$ angle legs, and fully extended legs.

Can Can (Upper Body Stabilization)

Cue arms into cement and wide / giraffe stance, microbending elbows as needed.

100's (Purpose & Positions)

Purpose is circulation, warm-up, and abs. Positions include hooklying, table top, legs $45^\text{o}$, and classical ($2\text{ inches}$ above mat).

Rollover (Goals & Contraindications)

Goals are opposition (core, arms, and legs reaching opposite directions) and spine articulation. Avoided with disc, neck, or spine injuries.

Roll-Up (Modifications)

Can be modified for a weak core using a towel, band, or bent knees.

Single Leg Circles (Traditional vs. PSC)

Traditional style allows hips to leave mat, whereas PSC style keeps hips on mat using HAAA breath, bolting pelvis, and finding opposition of hips and legs.

Rolling Like A Ball (Focus)

Intention is core and balance. Monitor for momentum, rolling too far back, head tilting back, or losing shape.

Double Leg Stretch (Cues)

Ribs maintain distance to hips, and find opposition with toes and fingers reaching away.

Spine Stretch (Emphasis & Modification)

Pelvis stays upright, thoracic spine bends with core in, and spine articulates. Modify for tight hamstrings by bending knees.

Swimming (Muscles Worked & Cues)

Primarily works paraspinals / back muscles. Protect low back with abs and pelvic tuck, focusing on length rather than height.

Leg Pull Down vs. Leg Pull Up

Leg Pull Down is a face down plank, while Leg Pull Up is a face up plank (which is contraindicated for shoulder problems).

Side Kick Kneeling (Knee Pain Fix)

Fix knee pain by padding or suspending the kneecap, while monitoring for collapsing hips or shoulders.

Push-Up (Wrist Modification)

Pad up wrists if client has trouble performing due to wrist dorsiflexion.

Seal (Intention & Monitoring)

Intention is core and balance. Monitor for momentum and loss of connection.

Boomerang (Control Requirement)

Momentum is not allowed and movement must be controlled with the CORE.

Mermaid / Twist (Contraindications)

Avoided if client has a wrist or shoulder injury.

Pelvis-Spine Independent Control Exercises

Mat exercises where pelvis stays still while spine moves: Spine Twist, Saw, and Spine Stretch Forward.

Kyphosis

Abnormal rearward curvature of thoracic spine resulting in protuberant upper back with thoracic spine flexed. Tight chest muscles and posterior neck extensors; weak spinal extensors and anterior neck flexors.

Hyperlordosis

Increased concavity of lumbar or cervical curve accompanied by forward / anterior pelvic tilt. Tight hip flexors and erector spinae; weak abs, hamstrings, and weak forefeet.

Sway back

Posteriorly tilted pelvis that is also anterior in sagittal plane, causing collapsed rib cage, rounded shoulders, and flattened lumbar curve. Tight hamstrings, pecs, and posterior neck/low back muscles; weak hip flexors, quads, and upper back.

Hypolordosis

Flat lumbar spine ('flat back') resulting in decreased mobility in torso and decreased hip extension. Tight hamstrings and glutes; weak hip flexors and erector spinae.