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BALANCED BODY WRITTEN TEST OUT
WITH COMPLETE SOLUTIONS
Pilates Mat 1 - ANSWER-Written List the 9 Pilates Principles - ANSWER-1. Breathing
- Concentration
- Control
- Centering
- Precision
- Balanced Muscle Development
- Rhythm/Flow
- Whole Body Movement
- Relaxation Name 5 Pilates Movement Principles - ANSWER-1. Lower core activation
- Neutral spine
- Abdominal strengthening
- Shoulder stability/mobility
- Alignment Name the 4 muscles of the core/inner unit - ANSWER-1. Transverse Abdominus
- Pelvic floor
- Multifidi
- Diaphragm What country was Joseph Pilates born in? - ANSWER-Germany around 1883 In what year did Joesph Pilates move to the US? - ANSWER- What American city did Joesph Pilates live and teach in? - ANSWER-New York City Circle exercises that are contraindicated for clients with osteoporosis - ANSWER- Rolling like a ball Double straight leg stretch OK = -Swan -Side leg series -Side leg kicks Name 3 mat exercises that are safe throughout pregnancy - ANSWER-1. Side leg series
- Cat/cow
- Pregnant cat What bony landmarks define a neutral pelvis - ANSWER-Anterior Superior Iliac Spine (ASIS) Pubic Symphysis List two ways to modify spine stretch for clients with tight hamstrings - ANSWER-1. Bend knees slightly
- Sit on a mat, towel, block Name four mat exercises that require caution for clients with low back problems - ANSWER-1. Rolling like a ball
- Roll up
- Neck pull
- Criss cross Create a short mat class using 15 exercises - ANSWER-1. Hundred
- Roll up
- Single leg circles
- Rolling like a ball
- Single leg stretch
- Double leg stretch
- Single straight leg stretch
- Double straight leg stretch
- Criss cross
- Saw
- Swan
- Single leg kicks
- Double leg kicks
- Swimming
- Side leg lifts What points must line up for correct leg alignment when viewed from the front and the side? - ANSWER-Front = Hips: ASIS Knee: Center of patella Ankle: Center of front of ankle Side = Hip: High point of iliac crest Knee: Midpoint of lateral side of knee Ankle: Lateral malleolus of ankle Name 3 common leg misalignments and describe them - ANSWER-1. Bow legs - Genu varum = legs reach out laterally from midline
Placing the springs on the A or pre-loaded position on the reformer makes the resistance - ANSWER-Harder List the color coding of the Balanced Body Reformer Springs from lightest to heaviest - ANSWER-1. Yellow (lightest)
- Blue
- Red
- Green (heaviest) In the footwork exercises, the footbar should ideally be adjusted so the client has a _____________ degree angle at their hips - ANSWER-90 degree Name 3 ways to adjust the fit of the reformer for clients with knee and hip injuries that don't tolerate deep flexion - ANSWER-1. Lower the bar away from the carriage
- Limit range of motion of client
- Move carriage with blocks Name 5 pieces of equipment that Joesph Pilates invented - ANSWER-1. Reformer
- Cadallic
- Wunda chair
- Barrel
- Spine Corrector Circle any reformer exercises that are CONTRAINDICATED for clients with osteoporosis (reformer) - ANSWER-Hundred and Short box abdominals OK = Swan Feet in straps Kneeling abdominals Arm work sitting Circle any reformer exercises that are RECOMMENDED for clients with osteoporosis - ANSWER-Footwork Feet in straps (if stable) Pulling straps Standing Swan Arm work - Facing back NOT OK = Rollbacks Short box abdominals List 3 ways in which breathing facilitates movement - ANSWER-1. Inhaling --> Spinal extension
- Exhaling --> Spinal Flexion
- Inhaling/Exhaling --> Lateral flexion/Spinal rotation
- Warm up core Name 2 pre pilates exercises for engaging the core - ANSWER-1. Fingertip abdominals
- Standing multifidi engagement Name 3 pre pilates exercises for increasing scapular mobility and stability - ANSWER-1. Telescope arms
- Sternum drop
- Plank/Push-ups Name 3 pre pilates exercises for teaching pelvic stability - ANSWER-1. Marching
- Toe taps
- Opposite arm/leg reach on all fours Name 3 different stretching techniques - ANSWER-1. Contract/Release
- Active isolated stretch
- Static stretching What was the name of Joesph Pilates wife? - ANSWER-Clara What did Joesph Pilates call his method? - ANSWER-Contrology Circle any mat exercises that require caution for clients with low back problems (mat 2) - ANSWER--Spine twist -Rollover -Neck pull -Side bend -Boomerang OK = Leg pull down Name 3 level 2 mat exercises that increase scapular stability - ANSWER-1. Hip circles
- Leg pull down
- Side bend twist Does the diaphragm contract or relax on inhalation? - ANSWER-Contract How would you modify teaser for clients with tight hamstrings? - ANSWER--Decrease angle of hip flexion -Bend knees Name three level 2 mat exercises that require caution for clients with neck and shoulder injuries - ANSWER-1. Roll over
- Jack knife
- Corkscrew
- Semi circle Name three reformer 2 exercises that require caution for clients with low back problems
- Stomach massage
- Short box abdominals Name three reformer 2 exercises that require caution or modification for clients with neck and shoulder injuries - ANSWER-1. Long box back stroke
- Coordination
- Short box advanced abdominals How often should the vinyl on the reformer be wiped down? - ANSWER-After each client How often should the reformer be formally inspected for spring wear, loose parts, etc? - ANSWER-Monthly Be Aware Daily Design a 1 hour class with 15-20 exercises that includes work for all the major muscle groups - ANSWER-... Pilates Mat 3 - ANSWER-Written TRUE OR FALSE: This course uses the roller, ring, ball and band to enhance the traditional mat repertoire - ANSWER-True List the Balanced Body Movement Principles - ANSWER-1. Trunk integration
- Lower body strength and power
- Upper body strength and balance
- Whole body movement
- Dynamic flexibility and rotation Where can the ball be placed to enhance the exercise: The Hundred - ANSWER-Behind the back *Between the ankles or knees Where can the ball be placed to enhance the exercise: Single Leg stretch - ANSWER- Under pelvis *Behind back Where can the ball be placed to enhance the exercise: Criss Cross - ANSWER-Under pelvis *Behind back
Where can the ball be placed to enhance the exercise: Bicycle - ANSWER-*Under pelvis Behind back Where can the Ring be placed to enhance the exercise: Rolling like a ball - ANSWER-In hands Where can the Ring be placed to enhance the exercise: Open leg rocker - ANSWER- Between ankles or knees Where can the Ring be placed to enhance the exercise: Boomerang - ANSWER- Between ankles or knees List two differences between the Abdominal curl with a ball behind the back and the abdominal curl with the ring in hands - ANSWER-1. Abdominal curl w/ ball behind back helps to think about ribs drawing down into ball --> Tactile pressure
- Abdominal curl w/ ring in hands helps to engage back muscles and feed into the inner unit List 2 ways to use band for double leg kicks that makes the exercise easier - ANSWER-
- Increase back extension
- Creating resistance for legs and glutes to work against wider than traditional hands behind back List 5 exercises on the roller that can be used to create dynamic stretching sequence - ANSWER-Psoas and hamstring stretch ADductor stretch ABductor stretch Chest stretch Angles in the snow List 3 exercises using the band to enhance upper body strength - ANSWER-1. Lateral rotation
- Medial rotation
- Lat pull Ring workout - Trunk integration - ANSWER-Oblique curl Bridge with ring between knees Rolling like a ball Ring workout lower body strength - ANSWER-Hamstring press Side lying leg circles Adductor squeeze
Prepilates: Mini swan Reformer 1: Long box pulling straps Reformer 1 or 2: Long box swimming Reformer 2: Long box backstroke Rowing Back 1 and 2 - ANSWER-Movement Principle: Standing chest press with band Prepilates: Standing pull back with band Reformer 1: Arms work facing straps (rows) Reformer 1 or 2: Arm work facing footbar (hug a tree) Reformer 2: Rowing front 2 bending down Jack knife - ANSWER-Movement Principle: Angels in the snow - spinal mobility Prepilates: Prone hip extension (glute/hamstring strength) Reformer 1: Roll down Reformer 1 or 2: Short spine massage Reformer 2: Corkscrew Long Back Stretch - ANSWER-Movement Principle: Back plank prep - elevation/depression Prepilates: Back plank leg lift/Tricep dip Reformer 1: Long box pulling straps Reformer 1 or 2: Chest expansion Reformer 2: Rowing II front - bending down Snake or Twist - ANSWER-Movement Principle: All fours flexion Prepilates: Poodle tail Reformer 1: Kneeling abdominals facing front Reformer 1 or 2: Mermaid with twist Reformer 2: Single leg elephant Pilates Trapeze/Cadallic Test - ANSWER-... Name the 4 short springs in order form lightest to heaviest - ANSWER-Short y: Yellow - Light Short b: Blue - Medium Short R: Red - Heavy Short T: Black - Super heavy How would you change the attachment point of the spring to make it lighter for a particular exercise? - ANSWER-Move the attachment point of the spring closer to the client What is the circle of danger? - ANSWER-The entire arc the push through bar can swing through
List 3 safety precautions for the trapeze table/tower - ANSWER-Make sure bodies can clear the bar Use safety strap when springing from below Bare feet only on the push through bar Trap exercise for Leg Alignment - ANSWER-Footwork Trap exercise for Abdominal strengthening - ANSWER-Assisted sit ups Trap exercise for Scapular stability - ANSWER-Upper arms Trap exercise for Scapular mobility - ANSWER-Scapula glides Trap exercise for Spinal flexion - ANSWER-Push through seated front Trap exercise for Spinal extension - ANSWER-Spread Eagle Name 4 exercises from the reformer that you can't do on the trap/cadallic? - ANSWER- Stomach massage Knee stretch Elephant Long stretch Name 4 exercises on the Trap/Cadallic that you can't do on the reformer? - ANSWER- Joe's breathing Dolphin Airplane Monkey Name 6 exercises on the trap/cadallic to increase spinal mobility in flexion - ANSWER-- Seated push through -Cat sitting/cat kneeling -Push through back -Roll down -Assisted sit up -Rowing back w/ round back Trap/Cadallic exercise progressions - ANSWER-Movement Principle: Prepilates: Prepilates/Trap: Trap: Trap: Cat kneeling - trap - ANSWER-Movement Principle: Abs, SS, Legs, Stretch. Back Prepilates: Cat/cow, bridge, mini swan Prepilates/Trap: Roll down
Teaser on floor OK = Double leg pumps, Chest press, Standing leg pumps Name 6 exercises that are NOT contraindicated for clients with wrist injuries - ANSWER--Double leg pumps -Standing leg pumps -Frogs supine -Lunges -Single leg pumps -Leg pumps supine/bridging 6 chair exercises that are safe throughout pregnancy - ANSWER--DOuble leg pumps -Single leg pumps -Sitting tricep press -Standing leg pumps -Kneeling mermaid -Pile front and back 6 chair exercises that develop scapular stability, shoulder and elbow strength - ANSWER--Scapular mobilization -Chest press -Sitting tricep press -Teaser on the floor -Frogs standing -Pull up/Hamstring 3 Name two exercises from reformer that you cannot do on the chair - ANSWER--Rowing -Standing side splits Name 4 chair exercises that require caution for clients with low back problems - ANSWER--Jack knife -Reverse swan/torso press sit -Tricep sit -Side bodt twist/side lying oblique Chair progressions - ANSWER-... Cat - ANSWER-Movement principle: Legs, Abs, Stretch, Balance, coordination Prepilates: Cat/Cow Pre-pilates or chair: Hamstring stretch 1 w/ knee bend Chair: Hamstring stretch 2 Chair: Spine stretch Swan seat - ANSWER-Movement principle: Back, legs, scapular stability Prepilates: Rocket
Pre-pilates or chair: Chest press Chair: Around the world - scapular mobilization Chair: Prone tricep press Pull up/Hamstring stretch 3 - ANSWER-Movement principle: Abs, Scapular stability, Legs Prepilates: All 4's grounding Pre-pilates or chair: Hamstring stretch 1 Chair: Hamstring stretch 2 Chair: Frogs standing Reverse Swan - ANSWER-Movement principle: Abs, back, legs, scapular stability Prepilates: Mini swan Pre-pilates or chair: Teaser on floor Chair: Sitting tricep press Chair: Frogs standing tricep dip Chair class with 15 exercises covering all major movement - ANSWER-... Class for woman in 6th month of pregnancy - ANSWER-... *Don't change equipment so often - Mat --> Reformer --> Chair Barrels Test - ANSWER-... Name the four kinds of Step barrels that Balanced Body makes - ANSWER-1. Clara step barrel
- East coast barrel
- Contour step barrel
- Pilates arc barrel To adjust the Ladder Barrel for a shorter client, move the barrel_____________to the ladder - ANSWER-Closer Name 2 step barrel exercises that can be used to work the spine in each of the following movements - ANSWER-Spinal flexion - Lip abdominals series and well roll down Spinal extension - Swan and swimming Spinal lateral strength and flexion - Side stretch and side sit up Spinal rotation - Corkscrew and well abdominal oblique roll down Name 4 leg and hip stretches that can be performed on the ladder barrel - ANSWER-1. Hamstring stretch
- Adductor stretch
- Quadricep stretch
- Piriformis stretch
Prepilates: grounding Pre-pilates or chair: adductor work Chair: Hip mobility Chair: Deepen the curve
