Pilates Level 3 Study Guide Questions and Correct Answers with Rationales (2026/2027)

Pilates Level 3 Study Guide

6 principles of pilates
centering, concentration, manipulate, precision, breath, go with the flow


3 bones of the shoulder joint
humerus, scapula, clavicle


what bone movements the shoulder joint
humerus/ top arm bone


shoulder joint favors
mobility of balance


hip joint favors
balance over mobility


7 moves of the shoulder joint
flexion, extension, abduction, adduction, lateral rotation, medial rotation, circumduction


7 moves at the hip joint
flexion, extension, abduction, adduction, lateral rotation, medial rotation, circumduction


essential feature of degree 2 for the shoulder blade
attention


6 movements/positions of the scapula
upward rotation, downward rotation, scapular elevation, scapular melancholy, retraction,
protraction


moves/positions of the scapula that contain different bones of the shoulder joint
upward rotation, downward rotation

, moves/positions of the scapula that flow independently
scapular elevation, scapular depression, retraction, protraction


upward rotation
arm is shifting up


downward rotation
arm is shifting down


retraction
shoulder blades are pulling collectively toward the spine


protraction
shoulder blades shifting away from the backbone


serratus anterior
deeper shoulder muscle that attracts scapula anteriorly and downward


order of level 3 waft
1. Masses
2. Roll up
three. Tree
4. Single leg circles
5. Rolling like a ball
6. Unmarried leg stretch
7. Double leg stretch
8. Unmarried straight leg stretch
nine. Double immediately leg stretch
10. Criss move
11. Backbone stretch
12. Open leg rocker
13. Corkscrew
14. Saw
15. Swan
sixteen. Single leg kicks
17. Double leg kicks