PILATES BALANCED BODY EXAM | QUESTIONS
AND CORRECT ANSWERS | GRADED A+ |
VERIFIED ANSWERS | LATEST VERSION (JUST
RELEASED)
What is the foundation of every exercise in Pilates and in life? ---------
CORRECT ANSWER-----------------The lower core (powerhouse)
What 4 systems make up the inner unit of the lower core? ---------
CORRECT ANSWER-----------------•Transverse abdominis
•Pelvic floor
•Multifidi
•Diaphragm
What does the transverse abdominis do? ---------CORRECT ANSWER-------
----------Acts as a corset to draw in the ab muscles and decrease the
diameter of the waist
What are 2 exercises that activate the lower core? ---------CORRECT
ANSWER-----------------•Fingertip abdominals
•All Fours Abs
The core works best as a lumbopelvic stabilizer when ---------CORRECT
ANSWER-----------------The pelvis and lumbar spine are in a neutral position
When is the pelvis considered neutral? ---------CORRECT ANSWER----------
-------When the ASIS and the PSIS are in a plane approx. parallel to the
,ground when sitting, standing, and perpendicular to the ground when
supine
How do you strengthen the internal oblique abdominals? ---------CORRECT
ANSWER-----------------*Torso flexion
*Lateral flexion
*Spinal rotation to the same side
How do you strengthen the external oblique abdominals? ---------
CORRECT ANSWER-----------------*Torso flexion
*Lateral flexion
*Spinal rotation to the opposite side
How do you strengthen the recite abdominis? ---------CORRECT ANSWER-
----------------*Torso and lateral flexion
What are two may exercises for developing abdominal strength? ---------
CORRECT ANSWER-----------------Abdominal curls and oblique abdominals
What is another name for the lower core? ---------CORRECT ANSWER------
-----------The inner unit
List 2 differences between the abdominal curl with the ball behind the back
and abdominal curl with the ring in the hands ---------CORRECT ANSWER--
---------------1. abdominal curl with ball behind back facilitates and eases
trunk integration, helps with thoracic extension
2. ring in hands adds increased lever arm and causes more abdominal
work and upper body work
,List 2 ways using the band for double leg kicks makes the exercise easier -
--------CORRECT ANSWER-----------------1. helps if you can't clasp your
arms behind your back
2. facilitates back extension
List 5 exercises on the roller that can be used to create dynamic stretching
sequences ---------CORRECT ANSWER-----------------hamstring stretch
psoas
adductor
abductor
piriformis
List 3 exercises using the band to enhance upper body strength ---------
CORRECT ANSWER-----------------rows
biceps curls
seated arm series
lat pulls
IR/ER
What are the 9 principles of Pilates? ---------CORRECT ANSWER-------------
----•Breathing
•Balanced Muscle Development
•Centering
•Concentration
•Control
•Precision
•Whole Body Movement
•Relaxation
, What are the precautions of The Hundred on the Reformer? ---------
CORRECT ANSWER-----------------•Low back, hip, & SI joint problems
•Neck and shoulder injuries
•Pregnancy (avoid after 16 weeks)
• Avoid with osteoporosis, active lumbar disc injuries, & sciatica
What is the purpose of the Hundred? ---------CORRECT ANSWER------------
-----•Teach lumbopelvic stability
•Strengthen abs and hip flexors
•Increase thoracic flexibility
•Learn to connect the arms with the core
What are the 4 positions of Feet in Straps? ---------CORRECT ANSWER----
-------------•Leg Lowers
•Scissors
•Circles
•Frogs
What is the purpose of Feet in Straps? ---------CORRECT ANSWER----------
-------•Strengthen abs, hamstrings, adductors, deep hip external rotators,
glutes, & hip abductors
•Increase flexibility of the hamstrings, adductors, & hip flexors
•Develop balance in the hip musculature
What are the precautions for Feet in Straps? ---------CORRECT ANSWER--
---------------•Low back and SI problems
•Hip flexor injuries and hip arthritis
•Limited hamstring flexibility
•Pregnancy (elevate torso or avoid after 16 weeks)
AND CORRECT ANSWERS | GRADED A+ |
VERIFIED ANSWERS | LATEST VERSION (JUST
RELEASED)
What is the foundation of every exercise in Pilates and in life? ---------
CORRECT ANSWER-----------------The lower core (powerhouse)
What 4 systems make up the inner unit of the lower core? ---------
CORRECT ANSWER-----------------•Transverse abdominis
•Pelvic floor
•Multifidi
•Diaphragm
What does the transverse abdominis do? ---------CORRECT ANSWER-------
----------Acts as a corset to draw in the ab muscles and decrease the
diameter of the waist
What are 2 exercises that activate the lower core? ---------CORRECT
ANSWER-----------------•Fingertip abdominals
•All Fours Abs
The core works best as a lumbopelvic stabilizer when ---------CORRECT
ANSWER-----------------The pelvis and lumbar spine are in a neutral position
When is the pelvis considered neutral? ---------CORRECT ANSWER----------
-------When the ASIS and the PSIS are in a plane approx. parallel to the
,ground when sitting, standing, and perpendicular to the ground when
supine
How do you strengthen the internal oblique abdominals? ---------CORRECT
ANSWER-----------------*Torso flexion
*Lateral flexion
*Spinal rotation to the same side
How do you strengthen the external oblique abdominals? ---------
CORRECT ANSWER-----------------*Torso flexion
*Lateral flexion
*Spinal rotation to the opposite side
How do you strengthen the recite abdominis? ---------CORRECT ANSWER-
----------------*Torso and lateral flexion
What are two may exercises for developing abdominal strength? ---------
CORRECT ANSWER-----------------Abdominal curls and oblique abdominals
What is another name for the lower core? ---------CORRECT ANSWER------
-----------The inner unit
List 2 differences between the abdominal curl with the ball behind the back
and abdominal curl with the ring in the hands ---------CORRECT ANSWER--
---------------1. abdominal curl with ball behind back facilitates and eases
trunk integration, helps with thoracic extension
2. ring in hands adds increased lever arm and causes more abdominal
work and upper body work
,List 2 ways using the band for double leg kicks makes the exercise easier -
--------CORRECT ANSWER-----------------1. helps if you can't clasp your
arms behind your back
2. facilitates back extension
List 5 exercises on the roller that can be used to create dynamic stretching
sequences ---------CORRECT ANSWER-----------------hamstring stretch
psoas
adductor
abductor
piriformis
List 3 exercises using the band to enhance upper body strength ---------
CORRECT ANSWER-----------------rows
biceps curls
seated arm series
lat pulls
IR/ER
What are the 9 principles of Pilates? ---------CORRECT ANSWER-------------
----•Breathing
•Balanced Muscle Development
•Centering
•Concentration
•Control
•Precision
•Whole Body Movement
•Relaxation
, What are the precautions of The Hundred on the Reformer? ---------
CORRECT ANSWER-----------------•Low back, hip, & SI joint problems
•Neck and shoulder injuries
•Pregnancy (avoid after 16 weeks)
• Avoid with osteoporosis, active lumbar disc injuries, & sciatica
What is the purpose of the Hundred? ---------CORRECT ANSWER------------
-----•Teach lumbopelvic stability
•Strengthen abs and hip flexors
•Increase thoracic flexibility
•Learn to connect the arms with the core
What are the 4 positions of Feet in Straps? ---------CORRECT ANSWER----
-------------•Leg Lowers
•Scissors
•Circles
•Frogs
What is the purpose of Feet in Straps? ---------CORRECT ANSWER----------
-------•Strengthen abs, hamstrings, adductors, deep hip external rotators,
glutes, & hip abductors
•Increase flexibility of the hamstrings, adductors, & hip flexors
•Develop balance in the hip musculature
What are the precautions for Feet in Straps? ---------CORRECT ANSWER--
---------------•Low back and SI problems
•Hip flexor injuries and hip arthritis
•Limited hamstring flexibility
•Pregnancy (elevate torso or avoid after 16 weeks)
