BALANCED BODY PILATES
COMPREHENSIVE QUESTIONS AND
ANSWERS
What are the 9 principles of Pilates? - ANSWER-•Breathing
•Balanced Muscle Development
•Centering
•Concentration
•Control
•Precision
•Whole Body Movement
• Rhythm & Flow
•Relaxation
What are the precautions of The Hundred on the Reformer? - 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? - 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? - ANSWER-•Leg Lowers
•Scissors
•Circles
•Frogs
What is the purpose of Feet in Straps? - 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? - ANSWER-•Low back and SI problems
•Hip flexor injuries and hip arthritis
•Limited hamstring flexibility
•Pregnancy (elevate torso or avoid after 16 weeks)
What is the purpose of Knee Stretch? - ANSWER-•Strengthens quads, hamstrings, and
glutes
, •Strengthens abs
•Increases pelvic and scapular stability
What are the precautions of Knee Stretch? - ANSWER-•Shoulder, arm, and wrist
injuries
•Low back or knee injuries
•Pregnancy ( caution with double knee Stretch after 16 weeks)
What are the springs for standing/side splits? - ANSWER-Y to R
What is the purpose of standing/side splits? - ANSWER-*Strengthen leg and hip
muscles
•Improve balance and standing postural alignment
What are the precautions of standing/side splits? - ANSWER-•Knee injuries
•Balance problems
•SI joint problems
Pregnancy (caution after 16 weeks)
What are the 10 Pilates Movement Principles? - ANSWER-•Breathing
•Lower Core Activation
•Neutral Spine (Finding The Optimum Starting Position(
•Ab strengthening
•Lumbopelvic Stability
•Strengthening and mobilizing the spine
•Shoulder stability and mobility
•Correcting alignment
•Release Work
*Stretching
Inhaling facilitates what? - ANSWER-Spinal extension, lateral flexion, spinal rotation
Exhaling facilitates what? - ANSWER-Spinal flexion, lateral flexion, and spinal rotation
What are the 4 types of Pilates breathing? - ANSWER-•Diaphragmatic (belly) breathing
•Lateral (rib) breathing
•Sniffing
•One lung breathing
What is the purpose of diaphragmatic breathing? - ANSWER-To relax you and to calm
and focus the mind
What is the purpose of rib breathing? - ANSWER-To stimulate you; can be used to
increase energy and stimulate the mind
COMPREHENSIVE QUESTIONS AND
ANSWERS
What are the 9 principles of Pilates? - ANSWER-•Breathing
•Balanced Muscle Development
•Centering
•Concentration
•Control
•Precision
•Whole Body Movement
• Rhythm & Flow
•Relaxation
What are the precautions of The Hundred on the Reformer? - 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? - 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? - ANSWER-•Leg Lowers
•Scissors
•Circles
•Frogs
What is the purpose of Feet in Straps? - 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? - ANSWER-•Low back and SI problems
•Hip flexor injuries and hip arthritis
•Limited hamstring flexibility
•Pregnancy (elevate torso or avoid after 16 weeks)
What is the purpose of Knee Stretch? - ANSWER-•Strengthens quads, hamstrings, and
glutes
, •Strengthens abs
•Increases pelvic and scapular stability
What are the precautions of Knee Stretch? - ANSWER-•Shoulder, arm, and wrist
injuries
•Low back or knee injuries
•Pregnancy ( caution with double knee Stretch after 16 weeks)
What are the springs for standing/side splits? - ANSWER-Y to R
What is the purpose of standing/side splits? - ANSWER-*Strengthen leg and hip
muscles
•Improve balance and standing postural alignment
What are the precautions of standing/side splits? - ANSWER-•Knee injuries
•Balance problems
•SI joint problems
Pregnancy (caution after 16 weeks)
What are the 10 Pilates Movement Principles? - ANSWER-•Breathing
•Lower Core Activation
•Neutral Spine (Finding The Optimum Starting Position(
•Ab strengthening
•Lumbopelvic Stability
•Strengthening and mobilizing the spine
•Shoulder stability and mobility
•Correcting alignment
•Release Work
*Stretching
Inhaling facilitates what? - ANSWER-Spinal extension, lateral flexion, spinal rotation
Exhaling facilitates what? - ANSWER-Spinal flexion, lateral flexion, and spinal rotation
What are the 4 types of Pilates breathing? - ANSWER-•Diaphragmatic (belly) breathing
•Lateral (rib) breathing
•Sniffing
•One lung breathing
What is the purpose of diaphragmatic breathing? - ANSWER-To relax you and to calm
and focus the mind
What is the purpose of rib breathing? - ANSWER-To stimulate you; can be used to
increase energy and stimulate the mind
