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BALANCE BODY TEST OUT QUESTIONS
AND ANSWERS 100% ACCURATE
Pilates Principles - ANSWER-1. Breathing
- Concentration
- Control
- Centering
- Precision
- Balanced Muscle Development
- Rhythm/Flow
- Whole Body Movement
- Relaxation Pilates Movement Principles - ANSWER-- Breathing
- Core Activation (lower)
- Neutral Spine: Finding the optimal starting position
- Abdominal Strengthening
- Lumbopelvic Stability
- Strengthening & Mobilizing the Spine
- Scapular Stability & Mobility (shoulder)
- Release Work
- Stretching
- Correcting Alignment Inner Unit of Core Activation/Elements - ANSWER-- Multifidi
- Transverse Abdominus
- Pelvic Floor
- Diaphram Outer Unit - Lumbopelvic Stability - ANSWER-- Anterior Oblique Sling System
- Posterior Oblique System
- Deep Longitudinal System
- Lateral System Anterior oblique sling system - ANSWER-- Right serrated anterior
- right External oblique ab
- left Internal oblique abdominal
- left Adductors Posterior oblique system - ANSWER-- latissimus dorsi
- contralateral gluteus maximus Lateral System - ANSWER-- gluteus medius
- gluteus minimus
- contra lateral adductors of the thigh What is Imprinted Spine? - ANSWER-To imprint spine engage the abs and press the lower back toward the back with engaging other muscles. Then engage glutes and hamstrings to bring lower back all the way to the mat. What is supported neutral spine? - ANSWER-Supporting the lower spine by placing a lumbar roll, rolled up towel or rolled up sticky mat under the back. List the lightest to heaviest springs on Reformer - ANSWER-yellow, blue, red, green How should the footbar in the Reformer be adjusted in foot work? - ANSWER-So that the client has 90 degree angle at hips. Placing the springs on the A or pre-loaded position on the Reformer makes the resistance__________________. - ANSWER-harder Name 3 ways to adjust the fit of the Reformer for those with knee and hip injuries that don't tolerate deep knee flexion? - ANSWER-1. adjust footbar lower or farther
- adjust the carriage horizontally
- use box or peanut Anterior oblique sling system actions - ANSWER-- Torso Flexion
- Torso Rotation
- Creating pelvic stability (ex. walking) Posterior oblique sling actions - ANSWER-- rotation
- torso extension
- pelvic stability
- examples: swimming on the mat, walking, running Deep longitudinal system - ANSWER-- erector spinae
- quadratus lumborum
- throracolumbar fascia
- sacrotuberous ligament
- biceps femoris Deep longitudinal system actions - ANSWER-Creates spinal extension as in many Swan exercises Lateral System Actions - ANSWER-- adduction and abduction of hips
- upslip downslip of pelvis
- balances the forces on pelvis & to keep pelvis level over femur in walking and standing
What points must be lined up for correct leg alignment when viewed from the FRONT? - ANSWER-Hip: Center of pubic bone, inside ASIS Knee: Center of Patella Ankle: Center of ankle, 2nd toe What points must be lined up for correct leg alignment for the SIDE? - ANSWER-Hip: High point of iliac crest Knee: Midpoint of lateral side of knee Ankle: Slightly in front of the lateral malleolus of the ankle Name 3 common leg misalignments and describe them? - ANSWER-1. Genu Valgus: Knock knees
- Genu Varum: Bow legs
- Genu Recurvatum: Hyper-extended knees Name a few Reformer exercises that require caution when working with clients with lower back problems. - ANSWER-Hundred, Rolldown, Feet in Straps, Coordination When observing a client's posture from the side, what 6 points line up if the client is in perfect alignment? - ANSWER-1. Tip of earlobe
- Top of shoulder
- Center of Rib Cage
- High point of Iliac Crest
- Mid point of lateral knee
- Just in front of the lateral malleolus of the ankle What are the main bones of the shoulder? - ANSWER-The clavicle, humerus, and scapula. What are the primary joints of the shoulder? - ANSWER-The sternoclavicular, acromioclavicular and glenohumeral joints. What are 3 common spinal misalignments? - ANSWER-Lordosis, Kyphosis, Scolisis Define Lordosis. - ANSWER-Lordosis is an increased inward curving of the lumbar spine (just above the buttocks). Define Kyphosis. - ANSWER-Kyphosis is the extreme curvature of the upper back also known as a hunchback. Define Scoliosis. - ANSWER-Scoliosis is the lateral deviation of the spine. In what country did Pilates first use springs to create resistance for exercises? - ANSWER-England
What dance company shared the building at 8th Avenue with Joseph Pilates? - ANSWER-New York City Ballet Name some Reformer 2 exercises that are safe for THROUGHOUT pregnancy. - ANSWER-Stomach massage, kneeling abdominals, Footwork (elevate torso), knee stretch, arm work facing front and back, pelvic lift What are 2 exercises to strengthen the rotator cuff? - ANSWER-Internal and external rotation What 3 key roles do the muscles of the shoulder play? - ANSWER-Glenohumeral stability and mobility, muscles that move the scapula and muscles that move the humerus What muscles provide glenohumeral stability and support? - ANSWER-The rotator cuff including the subscapularis, supraspinatus, infraspinatus, and teres minor What muscles move the scapula? - ANSWER-Rhomboids, serratus anterior, trapezius What muscles move the humerus? - ANSWER-Pectoralis major, deltoids, lats, teres major What is Malicious Malalignment? - ANSWER-It is a fairly common pattern of internally rotated femurs accompanied by externally rotated tibias and pronation of feet. What muscles need to be engaged in order to achieve abdominal strength? - ANSWER- Internal oblique, external oblique, rectus abdominus Name 4 exercises from Reformer 3 that focus on scapular stability. - ANSWER-1. Control Back Facing Ceiling
- Control Front Facing Carriage
- Long Back Stretch (Slide)
- Jackknife Name 3 exercises for increasing hamstring, gluteal, and back extensor strength in Reformer 3. - ANSWER-1. Long Box Swan
- Long Box Grasshopper
- Long Box Rocking Name 3 exercises for increasing spinal mobility in Reformer 3. - ANSWER-1. Jacknife
- Long Spine Massage
- Long Box Rocking Reformer Family of Exercises 1: Rolldowns (abs) - ANSWER-roll downs (abs), short box abs
Reformer Family 17: Pulling Down (Glenohumeral adductors, Scapular downward rotation) - ANSWER-pulling straps Reformer Family 18: Pushing Up/Overhead press (glenohumeral abduction, elbow extension) - ANSWER-overhead press, breast stroke What is Release Work? - ANSWER-It is a series of exercises designed to release and relax chronically tight parts of the body including the neck and shoulders and the low back and hips. What is Spondylisthesis and spondylolysis? - ANSWER-This is a condition where one vertebra slides forward below it (spodylolisthesis) or the vertebra fractures and becomes unstable (spondylolysis). Vertebra are at risk for sliding anteriorly and pinching the spinal cord in the process. Spinal stenosis, arthritis and degenerative joint disease - ANSWER-These conditions involve deterioration of the joints of the spine either through the development of bone spurs in the canals that the nerves go through or through bones spurring on the body of the vertebra. Name movement principles for those with back pain. - ANSWER-Use props to find optimal position( sticky pads, lumbar rolls, sacral wedges) & develop spinal and pelvic stability Pectoralis Major actions (in relation to the humerus) - ANSWER-horizontal adduction, elevation and depression Deltoid actions (in relation to the humerus) - ANSWER-abduction, flexion and extension Diaphram (primary breathing muscle) connection points? - ANSWER-inside ribcage, the spine, 12th rib, lowest costal cartilages, xiphoid process shoulder muscles play 3 roles: - ANSWER-glenohumeral joint (rotator cuff) stability and mobility, muscles that move the scapula and muscles that move the humerous rotator cuff (glenohumeral joint ) muscles in the shoulder are: - ANSWER-subscapularis, spraspinatus, infraspinatus, teres minor Latissimus Dorsi actions (in relation to the humerus) - ANSWER-internal rotation, adduction and extension Teres Major (in relation to the humerus) - ANSWER-internal rotation, adduction and extension Rhomboids actions (in relation to the scapula) - ANSWER-retraction and elevation
Serratus Anterior actions (in relation to the scapula) - ANSWER-protraction, elevation and depression Trapezius actions (in relation to the scapula) - ANSWER-retraction, upward rotation, elevation and depression When effectively training the shoulder what are the 4 key training principles? - ANSWER-1. Develop Glenohumeral stability
- Create balance between mobility and stability of scapula
- Create balanced strength around joints
- Develop coordination between torso and shoulder 3 kinds of stretching are: - ANSWER-contract/release, active isolated stretch, static stretching
