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BALANCED BODY WRITTEN TEST WITH COMPLETE SOLUTIONS, Exams of Physical Education and Motor Learning

Strayer UniversityPhysical Education and Motor Learning

9 Pilates Principles - ANSWER-1. Breathing 2. Balanced Muscle Development 3. Centering 4. Control 5. Concentration 6. Precision 7. Relaxation 8. Rhythm/Flow 9. Whole Body Movement 5 Pilates Movement Principles - ANSWER-1. Breathing 2. Lower Core Activation 3. Lumbopelvic Stability 4. Neutral Spine 5. Release Work

Typology: Exams

2024/2025

Available from 06/26/2025

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BALANCED BODY WRITTEN TEST WITH
COMPLETE SOLUTIONS
9 Pilates Principles - ANSWER-1. Breathing
2. Balanced Muscle Development
3. Centering
4. Control
5. Concentration
6. Precision
7. Relaxation
8. Rhythm/Flow
9. Whole Body Movement
5 Pilates Movement Principles - ANSWER-1. Breathing
2. Lower Core Activation
3. Lumbopelvic Stability
4. Neutral Spine
5. Release Work
5 muscles of the core or inner unit - ANSWER-1. Diaphragm
2. Multifidi
3. Pelvic Floor
4. Psoas
5. Transversus abdominus
What country was Joseph Pilates born in? - ANSWER-Germany
In what year did Joseph Pilates move to the US? - ANSWER-1926
What US city did Joseph Pilates live and teach in? - ANSWER-New York City
Which of the following mat exercises are contraindicated for clients with osteoporosis?
-100
-Rolling like a Ball
-Double straight leg stretch
-Swan
-Side leg series
-Single leg kicks - ANSWER--100
-Rolling like a Ball
-Double straight leg stretch
Name 3 Mat exercises that are safe throughout pregnancy - ANSWER-1. Side leg lifts
(abductors, core stability)
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BALANCED BODY WRITTEN TEST WITH

COMPLETE SOLUTIONS

9 Pilates Principles - ANSWER-1. Breathing

  1. Balanced Muscle Development
  2. Centering
  3. Control
  4. Concentration
  5. Precision
  6. Relaxation
  7. Rhythm/Flow
  8. Whole Body Movement 5 Pilates Movement Principles - ANSWER-1. Breathing
  9. Lower Core Activation
  10. Lumbopelvic Stability
  11. Neutral Spine
  12. Release Work 5 muscles of the core or inner unit - ANSWER-1. Diaphragm
  13. Multifidi
  14. Pelvic Floor
  15. Psoas
  16. Transversus abdominus What country was Joseph Pilates born in? - ANSWER-Germany In what year did Joseph Pilates move to the US? - ANSWER- What US city did Joseph Pilates live and teach in? - ANSWER-New York City Which of the following mat exercises are contraindicated for clients with osteoporosis?

-Rolling like a Ball -Double straight leg stretch -Swan -Side leg series -Single leg kicks - ANSWER-- -Rolling like a Ball -Double straight leg stretch Name 3 Mat exercises that are safe throughout pregnancy - ANSWER-1. Side leg lifts (abductors, core stability)

  1. Mermaid/Side stretch
  2. Cat/cow What bony landmarks define a neutral pelvis? - ANSWER-ASIS and Pubic Bone -In supine, these are parallel to the ground -In seated/standing, these are perpendicular to the ground List at least 2 ways to modify Spine Stretch for clients with tight hamstrings - ANSWER-
  3. Slightly bend the knees
  4. Sit up on a towel, small pad, rolled up mat or box Name 4-6 mat exercises that require caution for clients with low back problems - ANSWER-1. Roll Up
  5. Rolling like a Ball
  6. Open Leg Rocker
  7. Swimming
  8. Saw
  9. Double leg Stretch List 5 ways in which breathing facilitates movement - ANSWER-1. Inhale facilitates spinal extension
  10. Exhale facilitates spinal flexion
  11. Inhale facilitates spinal rotation
  12. Exhale activates your core
  13. The breath can increase/decrease muscle tone Name 3 Pre-Pilates exercises for engaging the core - ANSWER-1. Fingertip Abdominals
  14. Breathing/Pelvic Floor Engagement
  15. All Fours Abdominals Name 6 Pre-Pilates exercises for increasing scapular mobility and stability - ANSWER-
  16. Telescope Arms - Shoulder Mobility
  17. Sternum Drop - Scapular Stability
  18. Angels in the Snow - Shoulder Mobility
  19. Pinwheel - Mobility
  20. Plank - Stability
  21. Standing Wall Pushup - Stability Name 3 level 2 Mat exercises that increase scapular stability - ANSWER-1. Hip circles
  22. Corkscrew
  23. Leg Pull Down Does the diaphragm contract or release on inhalation? - ANSWER-Contract

Name 4 Pilates Movement Principles and one Reformer exercise you would use to teach that principle - ANSWER-1. Lumbopelvic stability - Footwork

  1. Abdominal Strengthening - Roll Down
  2. Neutral Spine - Supine Arm Work
  3. Scapular Stability - Kneeling abs with legs moving in and out Placing the springs on the A or pre-loaded position on the Reformer makes the resistance easier or harder - ANSWER-Harder List the color coding of the Balanced Body Reformer Springs from lightest to heaviest - ANSWER-Yellow Blue Red Green In the footwork exercises, the footbar should ideally be adjusted so the clients has _______ degree angle at their hips. - ANSWER- 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. Adjust Revo
  4. Adjust Footbar
  5. Straps - Tighten them on post so you don't come all the way in Name 5 pieces of exercise equipment that Joseph Pilates invented - ANSWER-1. Universal Reformer
  6. Cadillac
  7. Ladder Barrel
  8. Wunda Chair
  9. Spine Corrector Which Reformer exercises are contraindicated for clients with osteoporosis? -Swan -Feet in Straps -Hundreds -Kneeling Abdominals -Arm work sitting -Short Box Abdominals - ANSWER--Hundreds -Short Box Abdominals Which Reformer exercises are recommended for clients with osteoporosis? -Footwork -Rollbacks -Feet in Straps -Pulling Straps -Standing -Short Box Abs

-Swan -Arm Work - Facing Back - ANSWER--Footwork -Feet in Straps -Pulling Straps -Standing -Swan -Arm Work - Facing Back (No rotation, ok for just a little but NO loading) What points must line up for correct leg alignment when viewed from the front and side for hip, knee and ankle? - ANSWER-Front: Hip - Inside ASIS Knee - Center of Patella Ankle - Center of Front of Ankle Side: Hip - High Point of Iliac Crest Knee - Mid Point of lateral side of knee Ankle - slightly in front of lateral malleolus of ankle Name 3 common leg misalignments and describe them - ANSWER-1. Bow Legs - in standing alignment, when feet are together but knees do not touch

  1. Knee hyperextension - inside view, knees are posterior to plumb line
  2. Femoral external rotation - when femurs angle away from the mid-line List Reformer exercises that require caution when working with clients with low back problems - ANSWER-1. Short Box Abs (avoid if symptoms worsen)
  3. Elephant (use flat back version or avoid if symptoms worsen; round back ok if they bend knees a bit)
  4. Roll Back
  5. Hundred
  6. Feet in Straps????
  7. Knee Stretch
  8. Lunges When observing a person's posture from the side, what 6 points line up if the clients is in perfect alignment? - ANSWER-1. Tip of earlobe
  9. Slightly in front of top of shoulder
  10. Hight point of iliac crest
  11. Greater Trochanter
  12. Mid-point of lateral side of knee
  13. Slightly in front of lateral malleolus of ankle Namer 3 common spinal misalignments and describe what they are - ANSWER-1. Scoliosis - a lateral deviation of the spine
  14. Lordosis - a lumbar spinal curve towards the front of the body (too much spinal extension)

Name at least 4 Reformer exercises that focus on scapular stability - ANSWER-1. Jack Rabbit

  1. Single Leg Elephant
  2. Down Stretch
  3. Rowing Front 1 - Sitting Tall
  4. Pulling Straps
  5. Long Stretch Name at least 3 Reformer exercises that require caution for clients with low back problems - ANSWER-1. Short Spine Massage
  6. Corkscrew
  7. Short Box Advance Abs
  8. Semi-Circle
  9. Down Stretch
  10. Climb a Tree Name at least 3 Reformer exercises that require caution or modification for clients with neck and shoulder injuries - ANSWER-1. Short Spine Massage
  11. Semi-Circle
  12. Swimming
  13. Kneeling Side Arms How often should the vinyl on the Reformer be wiped down? - ANSWER-After each client How often should the Reformer be inspected for spring wear, loose parts, etc? - ANSWER-Monthly Describe the focus for a personal training session for a runner - ANSWER--Thoracic rotation -Pelvic Stability -Leg/foot/knee alignment -Stretching -Breathing -Abs List 3 differences between the Combo chair and the Wunda/Exo chair - ANSWER-1. Combo chair is taller so it's at the same height as the Trapeze table.
  14. Combo chair has a split foot pedal. Wunda has a single pedal.
  15. Combo chair has 4 springs. Wunda chair has 2 springs. For Chair, to make the spring resistance lighter, in what direction do you move the springs? - ANSWER-Down to a lower position Which Chair exercises are contraindicated for clients with osteoporosis? -Jackknife

-Double Leg Pumps -Hamstring 1 -Chest Press -Teaser on Floor -Standing Leg Pumps - ANSWER--Jackknife -Hamstring 1 -Teaser on Floor Name 6 Chair exercises that are NOT contraindicated for clients with wrist injuries - ANSWER-1. Jackknife

  1. Double leg pumps
  2. Standing Leg Pumps
  3. Leg Pumps/Supine Bridging
  4. Lunges
  5. Step Downs Name at least 6 Chair exercises that are safe throughout pregnancy - ANSWER-1. Double leg pumps
  6. Single leg pumps (with one pedal split)
  7. Standing leg pumps
  8. Achilles Stretch
  9. Sitting Triceps Press
  10. Kneeling and Seated Mermaid
  11. Lunges
  12. Frogs Standing Name at least 6 Chair exercises that develop scapular stability, shoulder and elbow strength - ANSWER-1. Chest Press
  13. Sitting Triceps Press
  14. Teaser on Floor
  15. Kneeling and Seated Mermaid
  16. Frogs Standing
  17. Pullup/Hamstring 3
  18. Triceps Sit
  19. One Arm Pushups Name 2 exercises from the Reformer that you can't do on the Chair? - ANSWER-1. Short Spine Massage
  20. Hug a Tree Name at least 4 Chair exercises that require caution for clients with low back problems - ANSWER-1. Bridging
  21. Teaser on Floor
  22. Kneeling and Seated Mermaid
  23. Pullup/ Hamstring 3
  24. Reverse Swan / Torso Press Sit and Side Arm Twist
  1. Teaser
  2. Side Stretch/Sit ups
  3. Rolling In & Out / Rollover
  4. Corkscrew Ladder Barrel:
  5. Stretches (except Quad)
  6. Short Box and Advanced Abs
  7. Climb a Tree
  8. Side Sit Up
  9. Lay Backs Design a program using the Step Barrel and Ladder Barrel that provides a balanced workout for the core. Include between 6 and 10 exercises - ANSWER-1. Well Abs, including Obliques
  10. Reach
  11. Hip Mobility Series
  12. Rolling In and Out
  13. Low Bridge
  14. Swan Dive
  15. Short Box Abs
  16. Side Situp
  17. Horseback For the Trapeze Table/Tower, how would you change the attachment point of the spring to make it lighter for a particular exercise? - ANSWER-Move the attachment point CLOSER to the client. What is the "Circle of Danger"? - ANSWER-The push-through bar can swing through and circle around in an entire arc. List 3 safety precautions on the Trapeze/Tower. - ANSWER-1. Make sure the push- through bar height clears client's head when lying down.
  18. Safety Strap - use when push-through bar is sprung from the bottom.
  19. Ensure firm contact between feet and push through bar (can use padding/sticky pad). Name 1 Trapeze/Tower exercise that is useful for teaching a beginner each of the following movement principles:
  20. Leg Alignment
  21. Abdominal Strengthening
  22. Scapular Stability
  23. Scapular Mobility
  24. Spinal Mobility
  25. Spinal Extension - ANSWER-1. Leg Alignment - Leg Springs Supine
  26. Ab Strengthening - Assisted Sit-ups
  27. Scapular Stability - Upper Arms; Cat-Sitting
  1. Scapular Mobility - Push-Through Seated Front; Scapula Glides
  2. Spinal Mobility - Roll Downs
  3. Spinal Extension - Swan; Thigh Stretch with Extension; Spread Eagle Name 4 exercises on the Reformer that you can't do on the Trapeze Table/Tower. - ANSWER-1. Tendon Stretch
  4. Elephant
  5. Standing Splits
  6. Stomach Massage Name 4 exercises on the Trapeze/Tower that you can't do on the Reformer. - ANSWER-1. Hanging Pullups
  7. Carola's Breathing
  8. Spread Eagle
  9. Dolphin Name 6 exercises on the Trapeze/Tower you can use to increase spinal mobility in flexion. - ANSWER-1. Roll Downs
  10. Teaser
  11. Cat Kneeling
  12. Push Through Seated
  13. Tower
  14. Rowing Front Bending Down Name 6 exercises on the Trapeze/Tower you can use to work BOTH spinal flexion and spinal extension. - ANSWER-1. Rolling In and Out
  15. Upper Arms / Bridging
  16. Spread Eagle
  17. Hanging Pullups
  18. Circle Saw
  19. Bridging / Upper Arms