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BALANCED BODY COMPREHENSIVE
TEST OUT|| 77 QUESTIONS AND
ANSWERS 100% CORRECT
Contract - ANSWER-Does the Diaphram contract or release (relax) on inhalation? Bend knees Decrease angle of hip flexion - ANSWER-How to modify teaser on clients with tight hamstrings Pedal height Number of springs Split pedal - ANSWER-3 differences between combo chair and the Wanda/Exo chair Clara Step Barrel East Coast Barrel Pilates Arch Contour Barrel - ANSWER-4 step barrels Posterior Oblique Subsystem (POS) - ANSWER-Latissimus Dorsi Contralateral Gluteus Maximus *torso extension and rotation as well as pelvic stability. Use in many swan exercisesq Side Sit Ups Side stretch - ANSWER-Exercises on the Barrel that work the spine in lateral flexion 4 muscles of the Core or Inner Unit - ANSWER-transversus abdominus pelvic floor multifidi diaphragm Bend &Stretch Feet in straps - ANSWER-Trapeze tower exercise that is useful for teaching a beginner leg alignment 3 safety precautions for the Trapeze/tower - ANSWER-Use safety strap when sprung from below Make sure feet aren't slippery Instructor should keep control of the bar at all times Keel client and instructor bodies out of the way of the bar
Circle of Danger - ANSWER-Entire arch of the push through bar 9 Pilates Principles - ANSWER-breathing concentration control centering precision balanced muscle development rhythm/flow whole body movement relaxation and stretching Bobby can count cats playing, bantering, & rolling, while reading. Scapula glides Circle - ANSWER-Trapeze/tower exercises that are useful for teaching scapular mobility Roll down Hundred Assisted abdominals Teaser Either breathing Upper arms - ANSWER-Trapeze/tower exercises that are useful for teaching abdominal strengthening. Lower foot bar Move carriage further away Instruct client to limit ROM - ANSWER-3 ways to adjust the fit of the reformer for client who don't tolerate deep knee or hip flexion Reformer Cadillac Chair Spine corrector Ladder Barrel - ANSWER-5 pieces of equipment Joe invented Just inside the ASIS Middle of knee cap (patella) Center of the top of ankle joint - ANSWER-Points that must line up for correct leg alignment from the front Top if the iliac crest of greater trochanter Middle of the side of the knee Anterior to the lateral malleolous (bony prominence of either side of the ankle) - ANSWER-Points that must line up for correct leg alignment from the side
Lunges Mermaid - ANSWER-3 reformer exercises safe throughout pregnancy anterior pelvic tilt - ANSWER-Hip flexors and erector spinae are expected to be tight. Hip push forward, butt pushes out. Strengthen Abs and hamstrings Loosen hip and back muscles posterior pelvic tilt - ANSWER-Rectus abdominis and hamstrings are thought to be tight Hip bones push back. Backward and upward rotation of the pelvis. Strengthen back and hip flexors Knee stretches Standing arms Stomach massage Elephant Long stretch series Long box pulling straps Horseback Kneeling abs Short box abdominals Grasshopper Tendon stretch Snake Twist Star - ANSWER-4 exercise from reformer you can't do on the Trapeze/table Lumbopelvic stability - ANSWER-Lower core or Inner Unit Global muscle or Outer unit Outer Unit - ANSWER-Anterior oblique sling system Posterior oblique Deep longitudinal Lateral system ASIS & PSIS and pubic bone are in a plane to the ground when standing or sitting. Perpendicular to ground when supine - ANSWER-What bony landmarks define a neutral pelvis Control front Control back Tendon stretch Grasshopper Twist Snake Long back stretch - ANSWER-4 reformer 3 exercises that focus on scapular stability
Control front Control back Tendon stretch Snake Twist Star Long box Grasshopper Long back stretch (slide) - ANSWER-6 exercises to avoid in reformer 3 with wrist injury fingertip abdominals All 4's abdominals (pregnant cat) - ANSWER-2 prepilates exercises for engaging the core pinwheels Telescope arms Sternum drops Angels in the snow - ANSWER-3 prepilates exercises for increasing scapular stability and mobility Pregnancy first 3 months - ANSWER-Pelvic floor exercise Strengthening adductors & abductors Abdominal strengthening Core stabilization Arm & Upper back strengthening Low back & chest flexibility Decrease inversions Pregnancy 3-4 months - ANSWER-Discontinue prone work Discontinue inversions Develop stretches for low back Comfortable abdominals Maintain flexibility in abs - cat/cow Pregnancy 4-5 months - ANSWER-Discontinue supine or limit to 5 minutes, use a wedge keep heart above the hips Discontinue exercises that deeply work the psoas or hip flexors Limit spinal rotation Discount adductor exercises with resistance Pregnancy 6-9 months - ANSWER-Choose exercise that do not involve deep hip or lumbar flexion Wider leg position on the footbar Emphasis on limbs rather than the core Increase stability of pelvis and hips Light abductor exercises
Jackknife - ANSWER-3 reformer 3 exercises for increasing spinal mobility Long box double leg kick Control front Long box swan Long box grasshopper Long box rocking Long back stretch (slide) - ANSWER-3 reformer 3 exercises for increasing hamstring gluteal and back extensor strength 3 ways breathing facilitates movement - ANSWER-Increases lateral flexion Activates core Increases or decreases muscle tone 3 pre pilates exercises for teaching pelvic stability - ANSWER-Marching, toe taps Opposite arm and leg reach Pelvic press marching 3 different stretching techniques - ANSWER-Active Isolated Static Contract/release Pilates Movement Principles - ANSWER-Breathing Lower Core activation stretching lumbopelvic stability neutral pelvis abdominal strengthening release work strengthening and mobilizing the spine shoulder mobility and stability Brianna loves soft lumpy noodles and red seafood sauce. 2 ways to modify spine stretch for tight hamstrings - ANSWER-Bend knees Sit on box or rolled towel 4 mat exercises that require caution with low back problems - ANSWER-100, teaser, abdominal series swan, single leg kick, double leg kicks Seal, rolling like a ball, open leg rocker 6 chair exercises that develop scapular stability, shoulder & elbow strength - ANSWER- Seated tricep press Chest press Tricep dips - press up with handles
One are pushups Scapula mobilization Pull ups Spine stretch 6 exercises on step barrel or ladder barrel that are contraindicated for osteoporosis - ANSWER-Short box round back Climb a tree Well abdominal series Laybacks Rolling in & out Teaser Back arch and bridge Corkscrew Side stretch Trapeze/tower exercise that is useful for teaching scapular stability - ANSWER-Seated pull downs Upper arms Assisted sit ups 4 chair exercises that require caution with low back problems - ANSWER-One arm push-ups Pull ups - hamstring 3, hamstring 1& Chest press Teaser on the floor Jackknife Corkscrew 2 exercises of the reformer you can't do one the chair - ANSWER-Roll downs Feet in straps Rowing Trapeze/table exercise useful for teaching a beginner spinal extension - ANSWER- Swan Cat 6 exercises on trapeze/table you can use to work both flexion and extension - ANSWER-Cat Upper arms advanced sit ups Bridging Hanging pull ups Cat walkover Carola's breathing Dolphin
Shoulder bridge, bicycles, scissors Hip circles Side bend, side bend twist Chair exercises that are contraindicated for clients with osteoporosis - ANSWER- Hamstring 1,2& Standing push ups Teaser on the floor Corkscrew, jackknife Reverse swan Spine stretch Side body obliques, twist Cat Handstand Tendon stretch 6 chair exercises that are NOT contraindicated for clients with wrist injuries - ANSWER- Standing leg pumps Double leg pumps, single leg pumps Lunges Supine leg pumps Achilles stretch 6 chair exercises that are safe throughout pregnancy - ANSWER-Standing leg pumps Double leg pumps, single leg pumps Side stretch - mermaid Lunges Spine stretch Hamstring 1& Seated tricep press Anterior oblique sling system - ANSWER-Serratus anterior Internal oblique External oblique Adductors Creates torso flexion & rotation Runs on the body like a Miss America sash Exercises on the barrel that work the spine in flexion - ANSWER-Well roll down Lip abdominal series Roll over Rolling in and out Teaser Exercises on the barrel that work spine in extension - ANSWER-Swan
Low bridge Swimming Grasshopper Reach We'll roll down Exercises on the barrel that work the spine in spinal rotation - ANSWER-Side sit ups Oblique well abdominals Corkscrew 4 leg and hip stretches that can be performed on the Ladder barrel - ANSWER- Hamstring Quadricep stretch Adductors Piriformis / lateral hip stretch Exercises on the ladder barrel that work the spine in spinal flexion - ANSWER-Short box round back Climb a tree
