Balanced Body Reformer Test Out Practice Exam - Verified Questions with Correct Answers - Pilates Anatomy,
Reformer 3 Programming, Sling Systems & Postural Alignment - Version 2
Balanced Body | Reformer Test Out | Pilates Anatomy | Reformer 3 Programming | Sling Systems & Postural Alignment |
Version 2 | High Yield
TABLE OF CONTENTS
1. I. Pilates Anatomy - Powerhouse Components Transversus Abdominis Multifidus Pelvic Floor Diaphragm Obliques, TA Anticipatory
Contraction, Lateral Thoracic Breathing Inhale Ribs Lateral Posterior Exhale TA
2. II. Postural Alignment - Neutral Pelvis ASIS Pubic Symphysis Same Plane, Plumb Line Ear Over Acromion Greater Trochanter Anterior
Knee Lateral Malleolus, Ideal Alignment
3. III. Postural Syndromes - Upper Crossed Syndrome Tight Pecs Upper Traps Levator Weak Deep Neck Flexors Rhomboids Lower Traps
Forward Head Kyphosis, Lower Crossed Syndrome Tight Hip Flexors Erector Spinae Weak Glutes TA Anterior Pelvic Tilt Lordosis
4. IV. Sling Systems - Anterior Oblique Sling External Oblique Contralateral Adductors Internal Oblique Rotational Stability, Posterior Oblique
Sling Latissimus Contralateral Glute Max TL Fascia SI Joint Stability Pulling Straps
5. V. Sling Systems - Deep Longitudinal System Multifidus Erector Spinae TL Fascia Sacrotuberous Biceps Femoris Extension Stability,
Lateral Sling Glute Med Min Contralateral Adductors QL Frontal Plane Side Splits
6. VI. Reformer 3 Programming - Beginner Intermediate Advanced Progressions, Spring Selection Light Medium Heavy, Footwork Foot Bar
High Low, Safety Osteoporosis Avoid Flexion, Diastasis Avoid Loaded Flexion Coning
7. VII. Reformer 3 Exercises - Footwork, Long Stretch Series Scapular Stability Serratus Anterior Lower Traps, Short Spine Articulation
Hamstring Flexibility, Knee Stretches Round Shape TA Glutes Hamstrings, Elephant Hip Hinge
8. VIII. Reformer 3 Exercises - Short Box Series Intermediate Advanced Spinal Articulation Core Control Contraindicated Osteoporosis Disc
Herniation, Seated Arm Work Scapular Retraction Depression
9. IX. Corrective Cues and Modifications - Anterior Pelvic Tilt Tight Hip Flexors Weak Glutes TA Cue Posterior Pelvic Tilt, Lumbar Extension
Compensation Cue Hip Hinge Neutral Spine, Reduce Springs Knees Down
10. X. Safety and Test Out Criteria - When to Stop Pain Dizziness Loss Neutral Compensation, Evaluator Looks Anatomy Cueing Alignment
Spring Selection Safety Programming Modifications Sling Integration Communication Flow
11. XI. Practice Questions - High Yield - Each Question Asked Like Real Balanced Body Reformer Test Out
12. XII. Answer Key with Detailed Rationales and Pilates Principles
,BALANCED BODY REFORMER TEST OUT - HIGH YIELD PRACTICE QUESTIONS - EACH QUESTION ASKED LIKE REAL
EXAM
Based on Balanced Body Reformer 3 Programming, Pilates Anatomy, Sling Systems, Postural Alignment Principles. High Yield.
1. A client on the Reformer demonstrates excessive lumbar lordosis during Footwork. Which sling system imbalance is most likely and what is
the corrective cue?
A. Tight hip flexors, weak glutes - anterior pelvic tilt from tight rectus femoris psoas, cue posterior pelvic tilt, engage TA and glutes, check foot bar
position
B. Tight hamstrings only
C. No imbalance
D. Weak hip flexors
Answer: A
Rationale: Anterior pelvic tilt during footwork indicates tight hip flexors psoas/rectus femoris, weak glutes and TA. Cue neutral pelvis, TA engagement,
glute activation, adjust springs.
2. A client on the Reformer demonstrates excessive lumbar lordosis during Footwork. Which sling system imbalance is most likely and what is
the corrective cue?
A. Tight hamstrings only
B. No imbalance
C. Weak hip flexors
D. Tight hip flexors, weak glutes - anterior pelvic tilt from tight rectus femoris psoas, cue posterior pelvic tilt, engage TA and glutes, check foot bar
position
Answer: D
Rationale: Anterior pelvic tilt during footwork indicates tight hip flexors psoas/rectus femoris, weak glutes and TA. Cue neutral pelvis, TA engagement,
glute activation, adjust springs.
3. Posterior oblique sling - what muscles and role in Reformer pulling straps?
A. Only biceps
B. Only quads
C. Latissimus dorsi + contralateral glute max + thoracolumbar fascia - force closure sacroiliac joint, pulling straps stability
D. No sling
Answer: C
Rationale: Posterior oblique sling latissimus + contralateral glute max + TL fascia - SI joint stability, pulling straps.
4. A client presents with forward head posture and kyphosis during Seated Arm Work on Reformer. Which postural alignment cue and sling
system is affected?
A. No syndrome
B. Only tight hamstrings
C. Upper crossed syndrome - tight pecs upper traps levator, weak deep neck flexors rhomboids lower traps - cue axial elongation, scapular retraction
depression, chin nod
D. Lower crossed syndrome
Answer: C
Rationale: Forward head kyphosis = upper crossed syndrome tight pecs upper traps levator, weak deep neck flexors rhomboids lower traps. Cue
elongation, retraction depression, chin tuck.
5. During Reformer 3 Programming, a client cannot maintain scapular stability during Long Stretch Series. Which muscles are weak and what
is the modification?
A. No weakness
B. Tight glutes
C. Weak biceps
D. Weak serratus anterior and lower trapezius, tight pec major/minor - cue scapular protraction, modify to knees down or reduce springs, check
alignment
Answer: D
Rationale: Long Stretch requires serratus anterior, lower trapezius stability. Weakness causes winging. Tight pecs. Cue protraction, modify knees down,
reduce spring load.
6. During Elephant on Reformer, what is common compensation and fix?
A. Only arm bend
B. Flexing lumbar instead of hips - cue hip hinge, TA, hamstrings stretch, keep spine long, reduce springs, tailbone up
C. Only knee bend
D. No compensation
Answer: B
Rationale: Elephant compensation lumbar flexion not hip hinge - cue hip hinge TA hamstrings long spine reduce springs.
7. Lateral sling system - muscles and Reformer application?
A. Only rectus
B. Glute med/min + contralateral adductors + ipsilateral quadratus lumborum - frontal plane stability single leg work side splits
C. No system
, D. Only biceps
Answer: B
Rationale: Lateral sling glute med/min contralateral adductors ipsilateral QL frontal plane stability side splits single leg.
8. Postural Alignment: What is neutral pelvis and how to find on Reformer?
A. ASIS and pubic symphysis in same vertical plane, slight lumbar curve, palpate ASIS pubic symphysis, cue ASIS over pubic symphysis, maintain
during footwork
B. Posterior tilt always
C. No neutral
D. Anterior tilt always
Answer: A
Rationale: Neutral pelvis ASIS and pubic symphysis same vertical plane, slight lumbar curve, maintain during footwork.
9. What is correct breathing pattern in Pilates Reformer?
A. No pattern
B. Hold breath
C. Lateral thoracic breathing - inhale to expand ribs laterally posteriorly, exhale engage TA pelvic floor, exhale on effort
D. Belly breathing only
Answer: C
Rationale: Pilates breathing lateral thoracic inhale ribs lateral posterior exhale TA pelvic floor exhale on effort.
10. Pilates Anatomy: What is the primary role of transversus abdominis (TA) in Reformer work?
A. Hip flexion
B. No role
C. Spinal extension
D. Deep core stabilization, anticipatory contraction before movement, maintains neutral spine and supports lumbar spine during spring load
Answer: D
Rationale: TA deep core stabilization, anticipatory contraction, maintains neutral spine, supports lumbar during spring resistance.
11. Lateral sling system - muscles and Reformer application?
A. Only biceps
B. Glute med/min + contralateral adductors + ipsilateral quadratus lumborum - frontal plane stability single leg work side splits
C. No system
D. Only rectus
Answer: B
Rationale: Lateral sling glute med/min contralateral adductors ipsilateral QL frontal plane stability side splits single leg.
12. During Short Spine Massage, the client cannot articulate through spine. What is the likely restriction and correction?
A. Tight shoulders
B. No restriction
C. Weak biceps
D. Tight hamstrings and limited spinal articulation, weak TA - cue sequential articulation, modify with bent knees, check tailbone, use lighter springs
Answer: D
Rationale: Short Spine requires hamstring flexibility and spinal articulation. Tight hamstrings limit. Weak TA. Cue sequential, bent knees modification,
lighter springs.
13. A client presents with forward head posture and kyphosis during Seated Arm Work on Reformer. Which postural alignment cue and sling
system is affected?
A. Lower crossed syndrome
B. Upper crossed syndrome - tight pecs upper traps levator, weak deep neck flexors rhomboids lower traps - cue axial elongation, scapular retraction
depression, chin nod
C. No syndrome
D. Only tight hamstrings
Answer: B
Rationale: Forward head kyphosis = upper crossed syndrome tight pecs upper traps levator, weak deep neck flexors rhomboids lower traps. Cue
elongation, retraction depression, chin tuck.
14. Reformer 3 Programming: What is the correct spring setting for Footwork for a beginner with osteoporosis?
A. Heavy springs only
B. Light to medium springs with focus on alignment, avoid spinal flexion, foot bar high, prioritize neutral spine and leg alignment, 2-3 springs
C. 1 heavy spring
D. No springs
Answer: B
Rationale: Beginner osteoporosis light-medium springs, avoid spinal flexion, foot bar high for hip range, neutral spine, leg alignment.
15. A client on the Reformer demonstrates excessive lumbar lordosis during Footwork. Which sling system imbalance is most likely and what
is the corrective cue?
A. Tight hamstrings only
B. Weak hip flexors
, C. Tight hip flexors, weak glutes - anterior pelvic tilt from tight rectus femoris psoas, cue posterior pelvic tilt, engage TA and glutes, check foot bar
position
D. No imbalance
Answer: C
Rationale: Anterior pelvic tilt during footwork indicates tight hip flexors psoas/rectus femoris, weak glutes and TA. Cue neutral pelvis, TA engagement,
glute activation, adjust springs.
16. Reformer 3 Programming: How to program for client with diastasis recti?
A. Avoid loaded spinal flexion, focus TA activation, breath, neutral spine, light springs, avoid short box flexion, check coning
B. No modification
C. Heavy flexion
D. Only extension
Answer: A
Rationale: Diastasis avoid loaded flexion coning, focus TA breath neutral spine light springs.
17. During Reformer 3 Programming, a client cannot maintain scapular stability during Long Stretch Series. Which muscles are weak and what
is the modification?
A. Weak biceps
B. Tight glutes
C. No weakness
D. Weak serratus anterior and lower trapezius, tight pec major/minor - cue scapular protraction, modify to knees down or reduce springs, check
alignment
Answer: D
Rationale: Long Stretch requires serratus anterior, lower trapezius stability. Weakness causes winging. Tight pecs. Cue protraction, modify knees down,
reduce spring load.
18. During Short Spine Massage, the client cannot articulate through spine. What is the likely restriction and correction?
A. Weak biceps
B. Tight shoulders
C. Tight hamstrings and limited spinal articulation, weak TA - cue sequential articulation, modify with bent knees, check tailbone, use lighter springs
D. No restriction
Answer: C
Rationale: Short Spine requires hamstring flexibility and spinal articulation. Tight hamstrings limit. Weak TA. Cue sequential, bent knees modification,
lighter springs.
19. During Elephant on Reformer, what is common compensation and fix?
A. Only arm bend
B. Only knee bend
C. Flexing lumbar instead of hips - cue hip hinge, TA, hamstrings stretch, keep spine long, reduce springs, tailbone up
D. No compensation
Answer: C
Rationale: Elephant compensation lumbar flexion not hip hinge - cue hip hinge TA hamstrings long spine reduce springs.
20. Pilates Anatomy: What is powerhouse and its components?
A. Only glutes
B. Only arms
C. Only rectus abdominis
D. Transversus abdominis, multifidus, pelvic floor, diaphragm, internal/external obliques - box from ribs to pelvis - core control center
Answer: D
Rationale: Powerhouse TA multifidus pelvic floor diaphragm obliques - ribs to pelvis box.
21. Postural assessment: What is ideal plumb line alignment side view?
A. Ear lobe over acromion over greater trochanter slightly anterior to knee over lateral malleolus - check ear shoulder hip knee ankle
B. Forward head
C. No line
D. Behind ear
Answer: B
Rationale: Plumb line side view ear over acromion over greater trochanter anterior knee lateral malleolus.
22. Pilates Anatomy: What is powerhouse and its components?
A. Only glutes
B. Transversus abdominis, multifidus, pelvic floor, diaphragm, internal/external obliques - box from ribs to pelvis - core control center
C. Only arms
D. Only rectus abdominis
Answer: B
Rationale: Powerhouse TA multifidus pelvic floor diaphragm obliques - ribs to pelvis box.
23. During Elephant on Reformer, what is common compensation and fix?
A. Only arm bend
B. No compensation
Reformer 3 Programming, Sling Systems & Postural Alignment - Version 2
Balanced Body | Reformer Test Out | Pilates Anatomy | Reformer 3 Programming | Sling Systems & Postural Alignment |
Version 2 | High Yield
TABLE OF CONTENTS
1. I. Pilates Anatomy - Powerhouse Components Transversus Abdominis Multifidus Pelvic Floor Diaphragm Obliques, TA Anticipatory
Contraction, Lateral Thoracic Breathing Inhale Ribs Lateral Posterior Exhale TA
2. II. Postural Alignment - Neutral Pelvis ASIS Pubic Symphysis Same Plane, Plumb Line Ear Over Acromion Greater Trochanter Anterior
Knee Lateral Malleolus, Ideal Alignment
3. III. Postural Syndromes - Upper Crossed Syndrome Tight Pecs Upper Traps Levator Weak Deep Neck Flexors Rhomboids Lower Traps
Forward Head Kyphosis, Lower Crossed Syndrome Tight Hip Flexors Erector Spinae Weak Glutes TA Anterior Pelvic Tilt Lordosis
4. IV. Sling Systems - Anterior Oblique Sling External Oblique Contralateral Adductors Internal Oblique Rotational Stability, Posterior Oblique
Sling Latissimus Contralateral Glute Max TL Fascia SI Joint Stability Pulling Straps
5. V. Sling Systems - Deep Longitudinal System Multifidus Erector Spinae TL Fascia Sacrotuberous Biceps Femoris Extension Stability,
Lateral Sling Glute Med Min Contralateral Adductors QL Frontal Plane Side Splits
6. VI. Reformer 3 Programming - Beginner Intermediate Advanced Progressions, Spring Selection Light Medium Heavy, Footwork Foot Bar
High Low, Safety Osteoporosis Avoid Flexion, Diastasis Avoid Loaded Flexion Coning
7. VII. Reformer 3 Exercises - Footwork, Long Stretch Series Scapular Stability Serratus Anterior Lower Traps, Short Spine Articulation
Hamstring Flexibility, Knee Stretches Round Shape TA Glutes Hamstrings, Elephant Hip Hinge
8. VIII. Reformer 3 Exercises - Short Box Series Intermediate Advanced Spinal Articulation Core Control Contraindicated Osteoporosis Disc
Herniation, Seated Arm Work Scapular Retraction Depression
9. IX. Corrective Cues and Modifications - Anterior Pelvic Tilt Tight Hip Flexors Weak Glutes TA Cue Posterior Pelvic Tilt, Lumbar Extension
Compensation Cue Hip Hinge Neutral Spine, Reduce Springs Knees Down
10. X. Safety and Test Out Criteria - When to Stop Pain Dizziness Loss Neutral Compensation, Evaluator Looks Anatomy Cueing Alignment
Spring Selection Safety Programming Modifications Sling Integration Communication Flow
11. XI. Practice Questions - High Yield - Each Question Asked Like Real Balanced Body Reformer Test Out
12. XII. Answer Key with Detailed Rationales and Pilates Principles
,BALANCED BODY REFORMER TEST OUT - HIGH YIELD PRACTICE QUESTIONS - EACH QUESTION ASKED LIKE REAL
EXAM
Based on Balanced Body Reformer 3 Programming, Pilates Anatomy, Sling Systems, Postural Alignment Principles. High Yield.
1. A client on the Reformer demonstrates excessive lumbar lordosis during Footwork. Which sling system imbalance is most likely and what is
the corrective cue?
A. Tight hip flexors, weak glutes - anterior pelvic tilt from tight rectus femoris psoas, cue posterior pelvic tilt, engage TA and glutes, check foot bar
position
B. Tight hamstrings only
C. No imbalance
D. Weak hip flexors
Answer: A
Rationale: Anterior pelvic tilt during footwork indicates tight hip flexors psoas/rectus femoris, weak glutes and TA. Cue neutral pelvis, TA engagement,
glute activation, adjust springs.
2. A client on the Reformer demonstrates excessive lumbar lordosis during Footwork. Which sling system imbalance is most likely and what is
the corrective cue?
A. Tight hamstrings only
B. No imbalance
C. Weak hip flexors
D. Tight hip flexors, weak glutes - anterior pelvic tilt from tight rectus femoris psoas, cue posterior pelvic tilt, engage TA and glutes, check foot bar
position
Answer: D
Rationale: Anterior pelvic tilt during footwork indicates tight hip flexors psoas/rectus femoris, weak glutes and TA. Cue neutral pelvis, TA engagement,
glute activation, adjust springs.
3. Posterior oblique sling - what muscles and role in Reformer pulling straps?
A. Only biceps
B. Only quads
C. Latissimus dorsi + contralateral glute max + thoracolumbar fascia - force closure sacroiliac joint, pulling straps stability
D. No sling
Answer: C
Rationale: Posterior oblique sling latissimus + contralateral glute max + TL fascia - SI joint stability, pulling straps.
4. A client presents with forward head posture and kyphosis during Seated Arm Work on Reformer. Which postural alignment cue and sling
system is affected?
A. No syndrome
B. Only tight hamstrings
C. Upper crossed syndrome - tight pecs upper traps levator, weak deep neck flexors rhomboids lower traps - cue axial elongation, scapular retraction
depression, chin nod
D. Lower crossed syndrome
Answer: C
Rationale: Forward head kyphosis = upper crossed syndrome tight pecs upper traps levator, weak deep neck flexors rhomboids lower traps. Cue
elongation, retraction depression, chin tuck.
5. During Reformer 3 Programming, a client cannot maintain scapular stability during Long Stretch Series. Which muscles are weak and what
is the modification?
A. No weakness
B. Tight glutes
C. Weak biceps
D. Weak serratus anterior and lower trapezius, tight pec major/minor - cue scapular protraction, modify to knees down or reduce springs, check
alignment
Answer: D
Rationale: Long Stretch requires serratus anterior, lower trapezius stability. Weakness causes winging. Tight pecs. Cue protraction, modify knees down,
reduce spring load.
6. During Elephant on Reformer, what is common compensation and fix?
A. Only arm bend
B. Flexing lumbar instead of hips - cue hip hinge, TA, hamstrings stretch, keep spine long, reduce springs, tailbone up
C. Only knee bend
D. No compensation
Answer: B
Rationale: Elephant compensation lumbar flexion not hip hinge - cue hip hinge TA hamstrings long spine reduce springs.
7. Lateral sling system - muscles and Reformer application?
A. Only rectus
B. Glute med/min + contralateral adductors + ipsilateral quadratus lumborum - frontal plane stability single leg work side splits
C. No system
, D. Only biceps
Answer: B
Rationale: Lateral sling glute med/min contralateral adductors ipsilateral QL frontal plane stability side splits single leg.
8. Postural Alignment: What is neutral pelvis and how to find on Reformer?
A. ASIS and pubic symphysis in same vertical plane, slight lumbar curve, palpate ASIS pubic symphysis, cue ASIS over pubic symphysis, maintain
during footwork
B. Posterior tilt always
C. No neutral
D. Anterior tilt always
Answer: A
Rationale: Neutral pelvis ASIS and pubic symphysis same vertical plane, slight lumbar curve, maintain during footwork.
9. What is correct breathing pattern in Pilates Reformer?
A. No pattern
B. Hold breath
C. Lateral thoracic breathing - inhale to expand ribs laterally posteriorly, exhale engage TA pelvic floor, exhale on effort
D. Belly breathing only
Answer: C
Rationale: Pilates breathing lateral thoracic inhale ribs lateral posterior exhale TA pelvic floor exhale on effort.
10. Pilates Anatomy: What is the primary role of transversus abdominis (TA) in Reformer work?
A. Hip flexion
B. No role
C. Spinal extension
D. Deep core stabilization, anticipatory contraction before movement, maintains neutral spine and supports lumbar spine during spring load
Answer: D
Rationale: TA deep core stabilization, anticipatory contraction, maintains neutral spine, supports lumbar during spring resistance.
11. Lateral sling system - muscles and Reformer application?
A. Only biceps
B. Glute med/min + contralateral adductors + ipsilateral quadratus lumborum - frontal plane stability single leg work side splits
C. No system
D. Only rectus
Answer: B
Rationale: Lateral sling glute med/min contralateral adductors ipsilateral QL frontal plane stability side splits single leg.
12. During Short Spine Massage, the client cannot articulate through spine. What is the likely restriction and correction?
A. Tight shoulders
B. No restriction
C. Weak biceps
D. Tight hamstrings and limited spinal articulation, weak TA - cue sequential articulation, modify with bent knees, check tailbone, use lighter springs
Answer: D
Rationale: Short Spine requires hamstring flexibility and spinal articulation. Tight hamstrings limit. Weak TA. Cue sequential, bent knees modification,
lighter springs.
13. A client presents with forward head posture and kyphosis during Seated Arm Work on Reformer. Which postural alignment cue and sling
system is affected?
A. Lower crossed syndrome
B. Upper crossed syndrome - tight pecs upper traps levator, weak deep neck flexors rhomboids lower traps - cue axial elongation, scapular retraction
depression, chin nod
C. No syndrome
D. Only tight hamstrings
Answer: B
Rationale: Forward head kyphosis = upper crossed syndrome tight pecs upper traps levator, weak deep neck flexors rhomboids lower traps. Cue
elongation, retraction depression, chin tuck.
14. Reformer 3 Programming: What is the correct spring setting for Footwork for a beginner with osteoporosis?
A. Heavy springs only
B. Light to medium springs with focus on alignment, avoid spinal flexion, foot bar high, prioritize neutral spine and leg alignment, 2-3 springs
C. 1 heavy spring
D. No springs
Answer: B
Rationale: Beginner osteoporosis light-medium springs, avoid spinal flexion, foot bar high for hip range, neutral spine, leg alignment.
15. A client on the Reformer demonstrates excessive lumbar lordosis during Footwork. Which sling system imbalance is most likely and what
is the corrective cue?
A. Tight hamstrings only
B. Weak hip flexors
, C. Tight hip flexors, weak glutes - anterior pelvic tilt from tight rectus femoris psoas, cue posterior pelvic tilt, engage TA and glutes, check foot bar
position
D. No imbalance
Answer: C
Rationale: Anterior pelvic tilt during footwork indicates tight hip flexors psoas/rectus femoris, weak glutes and TA. Cue neutral pelvis, TA engagement,
glute activation, adjust springs.
16. Reformer 3 Programming: How to program for client with diastasis recti?
A. Avoid loaded spinal flexion, focus TA activation, breath, neutral spine, light springs, avoid short box flexion, check coning
B. No modification
C. Heavy flexion
D. Only extension
Answer: A
Rationale: Diastasis avoid loaded flexion coning, focus TA breath neutral spine light springs.
17. During Reformer 3 Programming, a client cannot maintain scapular stability during Long Stretch Series. Which muscles are weak and what
is the modification?
A. Weak biceps
B. Tight glutes
C. No weakness
D. Weak serratus anterior and lower trapezius, tight pec major/minor - cue scapular protraction, modify to knees down or reduce springs, check
alignment
Answer: D
Rationale: Long Stretch requires serratus anterior, lower trapezius stability. Weakness causes winging. Tight pecs. Cue protraction, modify knees down,
reduce spring load.
18. During Short Spine Massage, the client cannot articulate through spine. What is the likely restriction and correction?
A. Weak biceps
B. Tight shoulders
C. Tight hamstrings and limited spinal articulation, weak TA - cue sequential articulation, modify with bent knees, check tailbone, use lighter springs
D. No restriction
Answer: C
Rationale: Short Spine requires hamstring flexibility and spinal articulation. Tight hamstrings limit. Weak TA. Cue sequential, bent knees modification,
lighter springs.
19. During Elephant on Reformer, what is common compensation and fix?
A. Only arm bend
B. Only knee bend
C. Flexing lumbar instead of hips - cue hip hinge, TA, hamstrings stretch, keep spine long, reduce springs, tailbone up
D. No compensation
Answer: C
Rationale: Elephant compensation lumbar flexion not hip hinge - cue hip hinge TA hamstrings long spine reduce springs.
20. Pilates Anatomy: What is powerhouse and its components?
A. Only glutes
B. Only arms
C. Only rectus abdominis
D. Transversus abdominis, multifidus, pelvic floor, diaphragm, internal/external obliques - box from ribs to pelvis - core control center
Answer: D
Rationale: Powerhouse TA multifidus pelvic floor diaphragm obliques - ribs to pelvis box.
21. Postural assessment: What is ideal plumb line alignment side view?
A. Ear lobe over acromion over greater trochanter slightly anterior to knee over lateral malleolus - check ear shoulder hip knee ankle
B. Forward head
C. No line
D. Behind ear
Answer: B
Rationale: Plumb line side view ear over acromion over greater trochanter anterior knee lateral malleolus.
22. Pilates Anatomy: What is powerhouse and its components?
A. Only glutes
B. Transversus abdominis, multifidus, pelvic floor, diaphragm, internal/external obliques - box from ribs to pelvis - core control center
C. Only arms
D. Only rectus abdominis
Answer: B
Rationale: Powerhouse TA multifidus pelvic floor diaphragm obliques - ribs to pelvis box.
23. During Elephant on Reformer, what is common compensation and fix?
A. Only arm bend
B. No compensation
