Polestar Pilates Exam | Questions and
Verified Answers| Grade A| 100% Correct
| (Latest 2026/ 2027 Updated
What is the first step toward making important changes in movement or
posture, and how can we help clients achieve this?
- Correct Answer - Awareness we can assist by teaching proper
alignment and technique through multi-styled cueing
Difference between a Pilates abdominal prep and a typical crunch
- Correct Answer - A typical crunch is executed in a posterior tilt, using
mainly obliques, at 120 bpm, with misalignment of head, neck, and
shoulders. Ab prep is executed from a neutral, properly aligned position,
uses almost all muscles in the core (including TVA).
Purpose of Preparatory Movements
- Correct Answer - -Warm up synovial joints and soft tissue
-Teach or reinforce movements to be taught in class
-Reinforce foundational core, breath, balance, alignment, and awareness
Types of Modifications and Variations
- Correct Answer - 1) Lever length-shorten to modify, lengthen to vary
2) Range of motion-smaller to modify, larger to vary
3) Use of props-could go either way
,4) Assist or resist (hands on)-could go either way
5) Simplify/Complicate the movement
6) Speed of movement-could go either way
Neutral
- Correct Answer - Exercises are either neutral or they are not. If an
exercise is performed in neutral it means that the lumbar spine and
pelvis are in
a neutral alignment as defined earlier. Neutral exercises can include
thoracic flexion (ab prep, single leg stretch, etc), thoracic extension
(flight, swimming, etc), or rotation (spine twist). The entire trunk may also
be stable in neutral exercises which would indicate that the
entire spine is stable with no flexion, extension, rotation or lateral flexion
occuring (planks, leg circles, modified can-can).
Healthy Scapular Biomechanics
- Correct Answer - This concept refers to the shoulder complex which
includes the 4
interworking joints of the shoulder joint and shoulder girdle moving in a
coordinated and healthy range of motion.
Articulating
- Correct Answer –
This refers to the entire spine moving through its complete range of
motion and then back to neutral. This concept generally
, refers to flexion and includes a pelvic tilt as the body shifts from spinal
flexion to hip flexion (roll- up, roll-over, articulating bridges, teasers).
Purpose of Stretching
- Correct Answer –
-stretch muscles that develop tension during class
-stretch problem areas
-reinforce breathing & foundations
-prepare students to return to day
Half Roll Down
- Correct Answer –
-What is stable: HSB
-Primary Joint Motion: Full Spine Flexion
-Description: Sitting in a neutral position, inhale to prepare. Exhale to
engage the TVA, scoop the abdominals and spine into a "C" shape and
round back towards the
floor. Inhale while maintaining the scooped position, do not let the TVA
release. Exhale to return maintaining the "C" shape. Inhale to straighten
to
neutral.
-Prep Movements: pelvic tilt, ab prep, posteriolateral breathing
-Teaching Cues: scoop and pull back, allow scapula to move naturally,
pull belly away from shirt, deepen C-shape as you come back up
Verified Answers| Grade A| 100% Correct
| (Latest 2026/ 2027 Updated
What is the first step toward making important changes in movement or
posture, and how can we help clients achieve this?
- Correct Answer - Awareness we can assist by teaching proper
alignment and technique through multi-styled cueing
Difference between a Pilates abdominal prep and a typical crunch
- Correct Answer - A typical crunch is executed in a posterior tilt, using
mainly obliques, at 120 bpm, with misalignment of head, neck, and
shoulders. Ab prep is executed from a neutral, properly aligned position,
uses almost all muscles in the core (including TVA).
Purpose of Preparatory Movements
- Correct Answer - -Warm up synovial joints and soft tissue
-Teach or reinforce movements to be taught in class
-Reinforce foundational core, breath, balance, alignment, and awareness
Types of Modifications and Variations
- Correct Answer - 1) Lever length-shorten to modify, lengthen to vary
2) Range of motion-smaller to modify, larger to vary
3) Use of props-could go either way
,4) Assist or resist (hands on)-could go either way
5) Simplify/Complicate the movement
6) Speed of movement-could go either way
Neutral
- Correct Answer - Exercises are either neutral or they are not. If an
exercise is performed in neutral it means that the lumbar spine and
pelvis are in
a neutral alignment as defined earlier. Neutral exercises can include
thoracic flexion (ab prep, single leg stretch, etc), thoracic extension
(flight, swimming, etc), or rotation (spine twist). The entire trunk may also
be stable in neutral exercises which would indicate that the
entire spine is stable with no flexion, extension, rotation or lateral flexion
occuring (planks, leg circles, modified can-can).
Healthy Scapular Biomechanics
- Correct Answer - This concept refers to the shoulder complex which
includes the 4
interworking joints of the shoulder joint and shoulder girdle moving in a
coordinated and healthy range of motion.
Articulating
- Correct Answer –
This refers to the entire spine moving through its complete range of
motion and then back to neutral. This concept generally
, refers to flexion and includes a pelvic tilt as the body shifts from spinal
flexion to hip flexion (roll- up, roll-over, articulating bridges, teasers).
Purpose of Stretching
- Correct Answer –
-stretch muscles that develop tension during class
-stretch problem areas
-reinforce breathing & foundations
-prepare students to return to day
Half Roll Down
- Correct Answer –
-What is stable: HSB
-Primary Joint Motion: Full Spine Flexion
-Description: Sitting in a neutral position, inhale to prepare. Exhale to
engage the TVA, scoop the abdominals and spine into a "C" shape and
round back towards the
floor. Inhale while maintaining the scooped position, do not let the TVA
release. Exhale to return maintaining the "C" shape. Inhale to straighten
to
neutral.
-Prep Movements: pelvic tilt, ab prep, posteriolateral breathing
-Teaching Cues: scoop and pull back, allow scapula to move naturally,
pull belly away from shirt, deepen C-shape as you come back up
