CLUB PILATES TEST OUT QUESTIONS AND ANSWERS
hh hh hh hh hh hh
2025 ALREADY PASSED hh hh hh
What hhdoes hhPEACE hhRH& hhRHstand hhfor? hh- hhcorrect hhanswer-P hhis hhfor
hh Position/Placement h h E hhis hhforHExercise hhName
A hhis hhfor
hh Action h h C hhis
hh for hhConcept
E hhis hhfor hhExplain hhthe
hh breath hhR hhis hhReturn hhto
hh start
R h h is h h Repeat
Mat: h h Explain h h the h h difference h h between h h neutral h h spine h h and h h imprint h h spine. h h - h h correct h h answer-
The h h imprinted h h spine h h is h h where h h you h h lay h h flat h h and h h press h h your h h spine h h into h h the h h ground, hh losing h h its
h h natural h h curve
. h h Your h h hip h h bones h h are h h down h h and h h your h h pubic h h bone h h is h h tilted h h upwards. h h The h h neutral h h spine
h h is h h where h h you hh lie h h o hhn h h your h h back h h and h h your h h spine h h replicates h h your h h standing h h spine, h h but
h h with h h a h h little h h more h h precise h h alignment
Mat: h h Give h h an h h example h h of h h an h h open h h kinetic h h chain h h exercise: h h - h h correct h h answer-
An hhopen hhkinetic hhchain hhexercise hhinvolves hhmovement hhwhere hhthe hhhand hhor hhfoot hhfreely hhmoves
hhwithout hhresista h h nce. hhExamples hhof hhthis hhtype hhof hhexercise hhinclude hhleg hhextensions hhor hhbicep hhcurls.
Mat: h h Give h h an h h example h h of h h a hh closed h h kinetic h h chain h h exercise: h h - h h correct h h answer-
A h h closed h h kinetic h h chain hh exercise h h involves h h the h h hand h h or h h foot h h pushing h h against h h a h h surface h h with
h h resistance, h h like hha hhsquat hhor hhpush-up
Mat: hh3 hhspinal hhflexion hhor hhinversion hhexercises/variations: hh1 hhBeginner, hh1 hhintermediate, hh1
hhadvanced: hh- hhcorrect hhanswer-
### hhBeginner: hhPelvic hhCurl1. hh**Pelvic hhCurl**: hhThis hhexercise hhhelps hhto hharticulate hhthe hhspine hhand
hhstrengthen h h the h h core. h h - h h **Starting h h Position**: h h Lie h h on h h your h h back h h with h h knees h h bent
h h and h h feet h h flat h h on h h the h h floor, h h hip-
width h h apart. h h Arms h h should h h be h h at h h your h h sides h h with h h palms h h down. h h -
**Movement**: h h Inhale h h to h h prepare. h h Exhale, h h engage h h your h h abdominal h h muscles, h h and h h slowly
h h lift h h your h h pelvi hhs h h off h h the hhmat, h h one h h vertebra hhat h h a h h time, h h until h h your h h body hhforms h h a hhstraight
hhline h h from hhshoulders h h to h h knees. hhInh hhale hhat hhthe hhtop. hhExhale, hhand hhslowly hhlower hhyour hhspine hhback
hhto hhthe hhmat, hhone hhvertebra hhat hha hhtime.### hhInterme hhdiate: hhRoll-Up2. hh**Roll-Up**: hhThis hhexercise
hhpromotes hhspinal hharticulation hhand hhstrengthens hhthe hhcore. hh-
**Starting h h Position**: h h Lie h h on h h your h h back h h with h h legs h h extended h h and h h arms hh reaching h h overhead. h h -
, **Movement**: h h Inhale h h to h h prepare. h h Exhale, h h engage h h your h h abdominal h h muscles, h h and h h slowly
h h peel h h your h h spin hhe hhoff hhthe hhmat, hhreaching hhyour hharms hhtowards hhyour hhtoes. hhInhale hhas hhyou hhsit hhup
hhtall. hhExhale, hhand hhslowly hhroll hhb h h ack hhdown, hhone hhvertebra hhat hha hhtime.### hhAdvanced: h h Jackknife3.
hh**Jackknife**: h h This hhadvanced h h exercise hhre
,quires h h significant h h core h h strength h h and h h control. h h -
**Starting h h Position**: h h Lie h h on h h your h h back h h with h h arms h h by h h your h h sides h h and h h legs hh extended. h h -
**Movement**: h h Inhale h h to h h prepare. h h Exhale, h h lift h h your h h legs h h to h h a h h 90-
degree hhangle. hhContinue hhto hhlift hhyour hhhips hhoff hhthe hhmat, hhreaching hhyour hhlegs hhoverhead. hhInhale hhat
hhthe hhtop. hhEx h h hale, h h and h h control h h the h h descent h h of h h your h h legs h h and h h hips h h back h h to hhthe
h h starting h h position.
Mat: hh 2 h h spinal h h extension/probe h h exercises/variations: h h 1 hh Beginner, h h 1 hh advanced: h h - hh correct h h answer-
### hhBeginner: hh**Swan hhPrep****Instructions:**1. hhLie hhface hhdown hhon hhyour hhmat hhwith hhyour hhlegs
hhtogether hha h h nd h h arms h h bent h h at h h the h h elbows, h h hands h h placed h h under h h your h h shoulders.2. h h Inhale
h h to h h prepare, h h drawing h h your h h nave hhl hhtowards hhyour hhspine hhto hhengage hhyour hhcore.3. hhExhale, hhslowly
hhlift hhyour hhhead, hhchest, hhand hhupper hhribs hhoff hhthe h h mat h h while h h keeping hhyour hhlower h h ribs h h and
h h abdomen h h grounded. h h Use hhthe hhstrength h h of hhyour h h upper h h back hhmuscl hhes, h h not h h just h h your h h arms.4.
h h Inhale h h at h h the h h top, h h and h h exhale h h to h h slowly h h lower h h back h h down h h with h h control.5. h h Repea hht hh5-
8 hhtimes.**Focus:** hhKeep hhthe hhmovement hhcontrolled, hhand hhavoid hhoverextending hhthe hhlower hhback.
hhThis hhexer hhcise hhhelps hhto hhstrengthen hhthe hhupper hhback hhand hhimprove hhposture.### hhAdvanced: hh**Swan
hhDive****Instructi hhons:**1. hhStart hhin hhthe hhsame hhposition hhas hhSwan hhPrep: hhlying hhface hhdown, hhlegs
hhtogether, hhand hhhands hhunder hhyour hhshoulders.2. h h Inhale h h to h h lift h h into h h the h h full h h Swan h h position,
h h extending h h your h h spine h h as h h you h h lift h h your h h chest h h off h h t
he hhmat.3. hhOnce hhat hhthe hhtop, hhexhale hhand hhrelease hhyour hhhands, hhallowing hhyour hhbody hhto hhrock hhforward
hhand hhyour hhlegs h h to h h lift h h off h h the h h mat h h as h h your h h upper h h body h h lowers h h towards h h the h h mat.4.
h h Catch h h yourself h h with h h your h h hands h h a hhnd h h rock h h back h h up, h h then h h repeat h h the h h rocking h h motion,
h h coordinating h h the h h lift h h and h h lower h h of h h your h h upper h h body h h an hhd hhlegs.5. hhRepeat hh3-
5 hhtimes.**Focus:** hhThis hhexercise hhrequires hhstrength, hhcontrol, hhand hhcoordination. hhThe hhgoal hhis hhto
hhmaintain hhf hhluidity hhin hhthe hhrocking hhmotion, hhavoiding hhany hhjarring hhmovements.
Mat: h h 1 h h Spinal h h Lateral h h Flexion h h exercise: h h move h h or h h variation h h in h h lateral h h flexion: h h - h h correct
h h answer-
### hh**Side hhBend****Instructions:**1. hhSit hhon hhthe hhmat hhwith hhyour hhlegs hhbent hhand hhto hhthe hhside,
hhwith hhone hhleg hhstacked hhon hhtop hhof hhthe hhother. hhSupport hhyour hhupper hhbody hhwith hhone hhhand hhon hhthe
hhmat hhdirectly hhbeneath hhyour hhshoulder, hh and h h place h h your h h other h h hand h h on h h your h h top h h hip.2. h h Inhale
h h to h h prepare. h h On h h the h h exhale, h h press h h into h h you
r h h supporting h h hand h h and h h lift h h your h h hips h h off h h the h h mat, h h extending h h your h h legs h h as h h you hhreach
h h your h h top h h arm h h overhe hhad h h in h h a h h graceful h h arc.3. h h Your h h body h h should hh form h h a h h side h h plank,
h h with h h a h h gentle h h curve h h through h h the h h torso h h as h h yo hhu hhlift hhthrough hhthe hhwaist, hhcreating hha hh"rainbow"
hhshape.4. hhHold hhbriefly hhat hhthe hhtop, hhthen hhinhale hhas hhyou hhlower hhyour hhhips hhback hhdown hhwith hhcontrol,
hhreturning hhto hhthe hhstarting hhposition.5. hhRepeat hh3-
5 h h times hhon h h each h h side.**Focus:** h h Engage h h your h h obliques h h to hhlift h h and hhstabilize hhthe hhtorso,
hhmaintaining h h contr hhol hhthroughout hhthe hhmovement. hhKeep hhthe hhmovement hhfluid hhand hhavoid
hhcollapsing hhin hhthe hhshoulder hhor hhthe hhwai hhst.This hhexercise hhstrengthens hhthe hhobliques, hhimproves
hhlateral hhflexibility, hhand hhchallenges hhstability.
Mat: hh1 hhSpinal hhRotation hhexercise: hhMove hhor hhvariation hhthat hhactivates hhthe hhrotator hhmuscles hh- hhcorrect
hhanswer- h h ### h h **Spine h h Twist****Instructions:**1. h h Sit h h tall h h on h h your h h mat h h with h h your h h legs
h h extended h h straight h h in hh front h h o hhf h h you, h h feet h h flexed, h h and h h arms h h extended h h out h h to h h the h h sides h h at
h h shoulder h h height, h h palms h h facing h h down.2. h h Inhale h h t hho hhprepare, hhlengthening hhthrough hhthe hhcrown
hhof hhyour hhhead hhto hhsit hhas hhtall hhas hhpossible.3. hhExhale hhas hhyou hhtwist h h your h h torso h h to h h one h h side,
h h initiating h h the h h movement h h from h h your h h waist. h h As h h you h h twist, h h think h h of h h spiraling h h up h h an hhd
, hh around, hhkeeping hhyour hhpelvis hhstable hhand hhlegs hhanchored hhto hhthe hhmat.4. hhInhale hhto hhreturn hhto hhthe
hhcenter hhwith h h control.5. h h Exhale h h and h h twist h h to h h the h h other h h side, h h again h h focusing h h on
h h lengthening h h as h h you h h rotate.6. h h Repeat h h 5- hh8 h h times h h on h h each h h side.**Focus:** h h Keep hhthe
h h spine h h long hhand h h the h h shoulders h h relaxed hhthroughout h h the h h movem
hh hh hh hh hh hh
2025 ALREADY PASSED hh hh hh
What hhdoes hhPEACE hhRH& hhRHstand hhfor? hh- hhcorrect hhanswer-P hhis hhfor
hh Position/Placement h h E hhis hhforHExercise hhName
A hhis hhfor
hh Action h h C hhis
hh for hhConcept
E hhis hhfor hhExplain hhthe
hh breath hhR hhis hhReturn hhto
hh start
R h h is h h Repeat
Mat: h h Explain h h the h h difference h h between h h neutral h h spine h h and h h imprint h h spine. h h - h h correct h h answer-
The h h imprinted h h spine h h is h h where h h you h h lay h h flat h h and h h press h h your h h spine h h into h h the h h ground, hh losing h h its
h h natural h h curve
. h h Your h h hip h h bones h h are h h down h h and h h your h h pubic h h bone h h is h h tilted h h upwards. h h The h h neutral h h spine
h h is h h where h h you hh lie h h o hhn h h your h h back h h and h h your h h spine h h replicates h h your h h standing h h spine, h h but
h h with h h a h h little h h more h h precise h h alignment
Mat: h h Give h h an h h example h h of h h an h h open h h kinetic h h chain h h exercise: h h - h h correct h h answer-
An hhopen hhkinetic hhchain hhexercise hhinvolves hhmovement hhwhere hhthe hhhand hhor hhfoot hhfreely hhmoves
hhwithout hhresista h h nce. hhExamples hhof hhthis hhtype hhof hhexercise hhinclude hhleg hhextensions hhor hhbicep hhcurls.
Mat: h h Give h h an h h example h h of h h a hh closed h h kinetic h h chain h h exercise: h h - h h correct h h answer-
A h h closed h h kinetic h h chain hh exercise h h involves h h the h h hand h h or h h foot h h pushing h h against h h a h h surface h h with
h h resistance, h h like hha hhsquat hhor hhpush-up
Mat: hh3 hhspinal hhflexion hhor hhinversion hhexercises/variations: hh1 hhBeginner, hh1 hhintermediate, hh1
hhadvanced: hh- hhcorrect hhanswer-
### hhBeginner: hhPelvic hhCurl1. hh**Pelvic hhCurl**: hhThis hhexercise hhhelps hhto hharticulate hhthe hhspine hhand
hhstrengthen h h the h h core. h h - h h **Starting h h Position**: h h Lie h h on h h your h h back h h with h h knees h h bent
h h and h h feet h h flat h h on h h the h h floor, h h hip-
width h h apart. h h Arms h h should h h be h h at h h your h h sides h h with h h palms h h down. h h -
**Movement**: h h Inhale h h to h h prepare. h h Exhale, h h engage h h your h h abdominal h h muscles, h h and h h slowly
h h lift h h your h h pelvi hhs h h off h h the hhmat, h h one h h vertebra hhat h h a h h time, h h until h h your h h body hhforms h h a hhstraight
hhline h h from hhshoulders h h to h h knees. hhInh hhale hhat hhthe hhtop. hhExhale, hhand hhslowly hhlower hhyour hhspine hhback
hhto hhthe hhmat, hhone hhvertebra hhat hha hhtime.### hhInterme hhdiate: hhRoll-Up2. hh**Roll-Up**: hhThis hhexercise
hhpromotes hhspinal hharticulation hhand hhstrengthens hhthe hhcore. hh-
**Starting h h Position**: h h Lie h h on h h your h h back h h with h h legs h h extended h h and h h arms hh reaching h h overhead. h h -
, **Movement**: h h Inhale h h to h h prepare. h h Exhale, h h engage h h your h h abdominal h h muscles, h h and h h slowly
h h peel h h your h h spin hhe hhoff hhthe hhmat, hhreaching hhyour hharms hhtowards hhyour hhtoes. hhInhale hhas hhyou hhsit hhup
hhtall. hhExhale, hhand hhslowly hhroll hhb h h ack hhdown, hhone hhvertebra hhat hha hhtime.### hhAdvanced: h h Jackknife3.
hh**Jackknife**: h h This hhadvanced h h exercise hhre
,quires h h significant h h core h h strength h h and h h control. h h -
**Starting h h Position**: h h Lie h h on h h your h h back h h with h h arms h h by h h your h h sides h h and h h legs hh extended. h h -
**Movement**: h h Inhale h h to h h prepare. h h Exhale, h h lift h h your h h legs h h to h h a h h 90-
degree hhangle. hhContinue hhto hhlift hhyour hhhips hhoff hhthe hhmat, hhreaching hhyour hhlegs hhoverhead. hhInhale hhat
hhthe hhtop. hhEx h h hale, h h and h h control h h the h h descent h h of h h your h h legs h h and h h hips h h back h h to hhthe
h h starting h h position.
Mat: hh 2 h h spinal h h extension/probe h h exercises/variations: h h 1 hh Beginner, h h 1 hh advanced: h h - hh correct h h answer-
### hhBeginner: hh**Swan hhPrep****Instructions:**1. hhLie hhface hhdown hhon hhyour hhmat hhwith hhyour hhlegs
hhtogether hha h h nd h h arms h h bent h h at h h the h h elbows, h h hands h h placed h h under h h your h h shoulders.2. h h Inhale
h h to h h prepare, h h drawing h h your h h nave hhl hhtowards hhyour hhspine hhto hhengage hhyour hhcore.3. hhExhale, hhslowly
hhlift hhyour hhhead, hhchest, hhand hhupper hhribs hhoff hhthe h h mat h h while h h keeping hhyour hhlower h h ribs h h and
h h abdomen h h grounded. h h Use hhthe hhstrength h h of hhyour h h upper h h back hhmuscl hhes, h h not h h just h h your h h arms.4.
h h Inhale h h at h h the h h top, h h and h h exhale h h to h h slowly h h lower h h back h h down h h with h h control.5. h h Repea hht hh5-
8 hhtimes.**Focus:** hhKeep hhthe hhmovement hhcontrolled, hhand hhavoid hhoverextending hhthe hhlower hhback.
hhThis hhexer hhcise hhhelps hhto hhstrengthen hhthe hhupper hhback hhand hhimprove hhposture.### hhAdvanced: hh**Swan
hhDive****Instructi hhons:**1. hhStart hhin hhthe hhsame hhposition hhas hhSwan hhPrep: hhlying hhface hhdown, hhlegs
hhtogether, hhand hhhands hhunder hhyour hhshoulders.2. h h Inhale h h to h h lift h h into h h the h h full h h Swan h h position,
h h extending h h your h h spine h h as h h you h h lift h h your h h chest h h off h h t
he hhmat.3. hhOnce hhat hhthe hhtop, hhexhale hhand hhrelease hhyour hhhands, hhallowing hhyour hhbody hhto hhrock hhforward
hhand hhyour hhlegs h h to h h lift h h off h h the h h mat h h as h h your h h upper h h body h h lowers h h towards h h the h h mat.4.
h h Catch h h yourself h h with h h your h h hands h h a hhnd h h rock h h back h h up, h h then h h repeat h h the h h rocking h h motion,
h h coordinating h h the h h lift h h and h h lower h h of h h your h h upper h h body h h an hhd hhlegs.5. hhRepeat hh3-
5 hhtimes.**Focus:** hhThis hhexercise hhrequires hhstrength, hhcontrol, hhand hhcoordination. hhThe hhgoal hhis hhto
hhmaintain hhf hhluidity hhin hhthe hhrocking hhmotion, hhavoiding hhany hhjarring hhmovements.
Mat: h h 1 h h Spinal h h Lateral h h Flexion h h exercise: h h move h h or h h variation h h in h h lateral h h flexion: h h - h h correct
h h answer-
### hh**Side hhBend****Instructions:**1. hhSit hhon hhthe hhmat hhwith hhyour hhlegs hhbent hhand hhto hhthe hhside,
hhwith hhone hhleg hhstacked hhon hhtop hhof hhthe hhother. hhSupport hhyour hhupper hhbody hhwith hhone hhhand hhon hhthe
hhmat hhdirectly hhbeneath hhyour hhshoulder, hh and h h place h h your h h other h h hand h h on h h your h h top h h hip.2. h h Inhale
h h to h h prepare. h h On h h the h h exhale, h h press h h into h h you
r h h supporting h h hand h h and h h lift h h your h h hips h h off h h the h h mat, h h extending h h your h h legs h h as h h you hhreach
h h your h h top h h arm h h overhe hhad h h in h h a h h graceful h h arc.3. h h Your h h body h h should hh form h h a h h side h h plank,
h h with h h a h h gentle h h curve h h through h h the h h torso h h as h h yo hhu hhlift hhthrough hhthe hhwaist, hhcreating hha hh"rainbow"
hhshape.4. hhHold hhbriefly hhat hhthe hhtop, hhthen hhinhale hhas hhyou hhlower hhyour hhhips hhback hhdown hhwith hhcontrol,
hhreturning hhto hhthe hhstarting hhposition.5. hhRepeat hh3-
5 h h times hhon h h each h h side.**Focus:** h h Engage h h your h h obliques h h to hhlift h h and hhstabilize hhthe hhtorso,
hhmaintaining h h contr hhol hhthroughout hhthe hhmovement. hhKeep hhthe hhmovement hhfluid hhand hhavoid
hhcollapsing hhin hhthe hhshoulder hhor hhthe hhwai hhst.This hhexercise hhstrengthens hhthe hhobliques, hhimproves
hhlateral hhflexibility, hhand hhchallenges hhstability.
Mat: hh1 hhSpinal hhRotation hhexercise: hhMove hhor hhvariation hhthat hhactivates hhthe hhrotator hhmuscles hh- hhcorrect
hhanswer- h h ### h h **Spine h h Twist****Instructions:**1. h h Sit h h tall h h on h h your h h mat h h with h h your h h legs
h h extended h h straight h h in hh front h h o hhf h h you, h h feet h h flexed, h h and h h arms h h extended h h out h h to h h the h h sides h h at
h h shoulder h h height, h h palms h h facing h h down.2. h h Inhale h h t hho hhprepare, hhlengthening hhthrough hhthe hhcrown
hhof hhyour hhhead hhto hhsit hhas hhtall hhas hhpossible.3. hhExhale hhas hhyou hhtwist h h your h h torso h h to h h one h h side,
h h initiating h h the h h movement h h from h h your h h waist. h h As h h you h h twist, h h think h h of h h spiraling h h up h h an hhd
, hh around, hhkeeping hhyour hhpelvis hhstable hhand hhlegs hhanchored hhto hhthe hhmat.4. hhInhale hhto hhreturn hhto hhthe
hhcenter hhwith h h control.5. h h Exhale h h and h h twist h h to h h the h h other h h side, h h again h h focusing h h on
h h lengthening h h as h h you h h rotate.6. h h Repeat h h 5- hh8 h h times h h on h h each h h side.**Focus:** h h Keep hhthe
h h spine h h long hhand h h the h h shoulders h h relaxed hhthroughout h h the h h movem
