CLUB PILATES WRITTEN COMPREHENSIVE
STUDY GUIDE 2026 FULL QUESTIONS AND
SOLUTIONS GRADED A+
◍ Ladder Barrel: Sitting: Hands on Ladder: Flat-Back, Seated: One.
Answer: Bicyclehands on 2nd wrung
◍ Inferior.
Answer: BelowLower on the body, farther from the head ex: my feet are
inferior to my head
◍ concentric.
Answer: contraction that shortens a muscle
◍ What does R&R stand for?.
Answer: Return to start, repeat
◍ Sternum.
Answer: breastbone
◍ mastoid.
Answer: bony prominence of the skull located just behind the ear
◍ Reformer: Supine, Hands in Straps: Intermendiate.
Answer: Hundreds1 red and 1 blue
◍ Chair: Standing Leg Work.
Answer: Step-Ups2 @2, 2 @4
◍ Supination.
Answer: movement that turns the palm up
◍ Forward Backward Movement.
Answer: FlexionExtension Position - Sagital
,◍ Pregnancy and Post-Natal: Planking.
Answer: Planking can remain the same in the first trimester, but with a
minimum of one red springIn the second trimester, clients can come to their
knees while planking on the ReformerDuring the third trimester, clients
should stay on the floor; add BOSU variationsSide planking will require
more support and use of knees; add more springs as needed
◍ Spine Corrector: Inverted.
Answer: Windmill/ Helicopter
◍ Reformer: Footwork: Intermediate.
Answer: Single-Leg Lower & Lift2 red and 1 blue, or 1 red and 1 blue
◍ Pregnancy and Post-Natal: Side-Overs.
Answer: BOSU is always a great floor option when the box becomes
uncomfortable
◍ Pregnancy and Post-Natal: Specific Exercise Guidelines: First Trimester:
Modifications.
Answer: Teaching engagement of the pelvic floor musculature and
transversus abdominis contraction is essential in this trimesterAvoid locking
out of joints, as this can increase blood pressure and put unnecessary strain
on the ligaments; it is important to keep the work in the musculatureLimit
overhead presses; again, this can cause increases in blood pressureLying
prone (on the stomach) is not recommended as the uterus grows to make
room for the fetusQuadruped modifications are important to teach your
pregnant students in the early stages of pregnancy, as this will help with
cueing and flow of your class as they move through their
pregnancyTeaching engagement of pelvic floor musculature is essential for
several reasons:-Helps prevent stress urinary incontinence-Helps to teach
how to push properly in the second stage of labor, which may help prevent
damage to the muscle as well as small tears or micro herniations during
laborStrengthens the muscles that support the uterus and weight of the
growing baby throughout the pregnancy
, ◍ Adduction.
Answer: Movement toward the midline of the body (sideways)
◍ Pregnancy and Post-Natal: Bridge Work.
Answer: Avoid traditional Bridge work after the first semester Try the
Decline Bridge option with shoulders and head supported by the box or the
BOSUSet up the option for them; keep flow in mind when modifiying for
pregnant clientsHamstrings are important to strengthen during pregnancy
because the increased anterior pelvic tilt lengthens themIncorporate Seated
Hamstring Curls on the boxUse Decline Bridge work with small balls under
the arches for mini-curls; the head, neck and shoulders hsould be supported
on the box for this exercise
◍ linea aspera.
Answer: ridge down back of femur
◍ Rotation.
Answer: Turning/twisting movement
◍ Eversion.
Answer: turning the sole of the foot outward / away from midline
◍ Proximal.
Answer: Closer to head
◍ Elevation.
Answer: Movement in upward direction ex: shrug shoulders up (elevation
occurs)
◍ Mat- Open Kinetic Chain.
Answer: the segment furthest from the midline (usually the hands or the
feet) is free and not fixed-Chest Lift-Double Leg Stretch-Bird Dog Supine
◍ open kinetic chain.
Answer: the distal (furthest from midline) segment is free to move while the
proximal (closer to midline) segment can remain stationaryex: bicep curl
◍ Femur.
STUDY GUIDE 2026 FULL QUESTIONS AND
SOLUTIONS GRADED A+
◍ Ladder Barrel: Sitting: Hands on Ladder: Flat-Back, Seated: One.
Answer: Bicyclehands on 2nd wrung
◍ Inferior.
Answer: BelowLower on the body, farther from the head ex: my feet are
inferior to my head
◍ concentric.
Answer: contraction that shortens a muscle
◍ What does R&R stand for?.
Answer: Return to start, repeat
◍ Sternum.
Answer: breastbone
◍ mastoid.
Answer: bony prominence of the skull located just behind the ear
◍ Reformer: Supine, Hands in Straps: Intermendiate.
Answer: Hundreds1 red and 1 blue
◍ Chair: Standing Leg Work.
Answer: Step-Ups2 @2, 2 @4
◍ Supination.
Answer: movement that turns the palm up
◍ Forward Backward Movement.
Answer: FlexionExtension Position - Sagital
,◍ Pregnancy and Post-Natal: Planking.
Answer: Planking can remain the same in the first trimester, but with a
minimum of one red springIn the second trimester, clients can come to their
knees while planking on the ReformerDuring the third trimester, clients
should stay on the floor; add BOSU variationsSide planking will require
more support and use of knees; add more springs as needed
◍ Spine Corrector: Inverted.
Answer: Windmill/ Helicopter
◍ Reformer: Footwork: Intermediate.
Answer: Single-Leg Lower & Lift2 red and 1 blue, or 1 red and 1 blue
◍ Pregnancy and Post-Natal: Side-Overs.
Answer: BOSU is always a great floor option when the box becomes
uncomfortable
◍ Pregnancy and Post-Natal: Specific Exercise Guidelines: First Trimester:
Modifications.
Answer: Teaching engagement of the pelvic floor musculature and
transversus abdominis contraction is essential in this trimesterAvoid locking
out of joints, as this can increase blood pressure and put unnecessary strain
on the ligaments; it is important to keep the work in the musculatureLimit
overhead presses; again, this can cause increases in blood pressureLying
prone (on the stomach) is not recommended as the uterus grows to make
room for the fetusQuadruped modifications are important to teach your
pregnant students in the early stages of pregnancy, as this will help with
cueing and flow of your class as they move through their
pregnancyTeaching engagement of pelvic floor musculature is essential for
several reasons:-Helps prevent stress urinary incontinence-Helps to teach
how to push properly in the second stage of labor, which may help prevent
damage to the muscle as well as small tears or micro herniations during
laborStrengthens the muscles that support the uterus and weight of the
growing baby throughout the pregnancy
, ◍ Adduction.
Answer: Movement toward the midline of the body (sideways)
◍ Pregnancy and Post-Natal: Bridge Work.
Answer: Avoid traditional Bridge work after the first semester Try the
Decline Bridge option with shoulders and head supported by the box or the
BOSUSet up the option for them; keep flow in mind when modifiying for
pregnant clientsHamstrings are important to strengthen during pregnancy
because the increased anterior pelvic tilt lengthens themIncorporate Seated
Hamstring Curls on the boxUse Decline Bridge work with small balls under
the arches for mini-curls; the head, neck and shoulders hsould be supported
on the box for this exercise
◍ linea aspera.
Answer: ridge down back of femur
◍ Rotation.
Answer: Turning/twisting movement
◍ Eversion.
Answer: turning the sole of the foot outward / away from midline
◍ Proximal.
Answer: Closer to head
◍ Elevation.
Answer: Movement in upward direction ex: shrug shoulders up (elevation
occurs)
◍ Mat- Open Kinetic Chain.
Answer: the segment furthest from the midline (usually the hands or the
feet) is free and not fixed-Chest Lift-Double Leg Stretch-Bird Dog Supine
◍ open kinetic chain.
Answer: the distal (furthest from midline) segment is free to move while the
proximal (closer to midline) segment can remain stationaryex: bicep curl
◍ Femur.
