BALANCED BODY WRITTEN TEST WITH
COMPLETE SOLUTIONS
9 Pilates Principles - ANSWER-1. Breathing
2. Balanced Muscle Development
3. Centering
4. Control
5. Concentration
6. Precision
7. Relaxation
8. Rhythm/Flow
9. Whole Body Movement
5 Pilates Movement Principles - ANSWER-1. Breathing
2. Lower Core Activation
3. Lumbopelvic Stability
4. Neutral Spine
5. Release Work
5 muscles of the core or inner unit - ANSWER-1. Diaphragm
2. Multifidi
3. Pelvic Floor
4. Psoas
5. Transversus abdominus
What country was Joseph Pilates born in? - ANSWER-Germany
In what year did Joseph Pilates move to the US? - ANSWER-1926
What US city did Joseph Pilates live and teach in? - ANSWER-New York City
Which of the following mat exercises are contraindicated for clients with osteoporosis?
-100
-Rolling like a Ball
-Double straight leg stretch
-Swan
-Side leg series
-Single leg kicks - ANSWER--100
-Rolling like a Ball
-Double straight leg stretch
Name 3 Mat exercises that are safe throughout pregnancy - ANSWER-1. Side leg lifts
(abductors, core stability)
, 2. Mermaid/Side stretch
3. Cat/cow
What bony landmarks define a neutral pelvis? - ANSWER-ASIS and Pubic Bone
-In supine, these are parallel to the ground
-In seated/standing, these are perpendicular to the ground
List at least 2 ways to modify Spine Stretch for clients with tight hamstrings - ANSWER-
1. Slightly bend the knees
2. Sit up on a towel, small pad, rolled up mat or box
Name 4-6 mat exercises that require caution for clients with low back problems -
ANSWER-1. Roll Up
2. Rolling like a Ball
3. Open Leg Rocker
4. Swimming
5. Saw
6. Double leg Stretch
List 5 ways in which breathing facilitates movement - ANSWER-1. Inhale facilitates
spinal extension
2. Exhale facilitates spinal flexion
3. Inhale facilitates spinal rotation
4. Exhale activates your core
5. The breath can increase/decrease muscle tone
Name 3 Pre-Pilates exercises for engaging the core - ANSWER-1. Fingertip
Abdominals
2. Breathing/Pelvic Floor Engagement
3. All Fours Abdominals
Name 6 Pre-Pilates exercises for increasing scapular mobility and stability - ANSWER-
1. Telescope Arms - Shoulder Mobility
2. Sternum Drop - Scapular Stability
3. Angels in the Snow - Shoulder Mobility
4. Pinwheel - Mobility
5. Plank - Stability
6. Standing Wall Pushup - Stability
Name 3 level 2 Mat exercises that increase scapular stability - ANSWER-1. Hip circles
2. Corkscrew
3. Leg Pull Down
Does the diaphragm contract or release on inhalation? - ANSWER-Contract
COMPLETE SOLUTIONS
9 Pilates Principles - ANSWER-1. Breathing
2. Balanced Muscle Development
3. Centering
4. Control
5. Concentration
6. Precision
7. Relaxation
8. Rhythm/Flow
9. Whole Body Movement
5 Pilates Movement Principles - ANSWER-1. Breathing
2. Lower Core Activation
3. Lumbopelvic Stability
4. Neutral Spine
5. Release Work
5 muscles of the core or inner unit - ANSWER-1. Diaphragm
2. Multifidi
3. Pelvic Floor
4. Psoas
5. Transversus abdominus
What country was Joseph Pilates born in? - ANSWER-Germany
In what year did Joseph Pilates move to the US? - ANSWER-1926
What US city did Joseph Pilates live and teach in? - ANSWER-New York City
Which of the following mat exercises are contraindicated for clients with osteoporosis?
-100
-Rolling like a Ball
-Double straight leg stretch
-Swan
-Side leg series
-Single leg kicks - ANSWER--100
-Rolling like a Ball
-Double straight leg stretch
Name 3 Mat exercises that are safe throughout pregnancy - ANSWER-1. Side leg lifts
(abductors, core stability)
, 2. Mermaid/Side stretch
3. Cat/cow
What bony landmarks define a neutral pelvis? - ANSWER-ASIS and Pubic Bone
-In supine, these are parallel to the ground
-In seated/standing, these are perpendicular to the ground
List at least 2 ways to modify Spine Stretch for clients with tight hamstrings - ANSWER-
1. Slightly bend the knees
2. Sit up on a towel, small pad, rolled up mat or box
Name 4-6 mat exercises that require caution for clients with low back problems -
ANSWER-1. Roll Up
2. Rolling like a Ball
3. Open Leg Rocker
4. Swimming
5. Saw
6. Double leg Stretch
List 5 ways in which breathing facilitates movement - ANSWER-1. Inhale facilitates
spinal extension
2. Exhale facilitates spinal flexion
3. Inhale facilitates spinal rotation
4. Exhale activates your core
5. The breath can increase/decrease muscle tone
Name 3 Pre-Pilates exercises for engaging the core - ANSWER-1. Fingertip
Abdominals
2. Breathing/Pelvic Floor Engagement
3. All Fours Abdominals
Name 6 Pre-Pilates exercises for increasing scapular mobility and stability - ANSWER-
1. Telescope Arms - Shoulder Mobility
2. Sternum Drop - Scapular Stability
3. Angels in the Snow - Shoulder Mobility
4. Pinwheel - Mobility
5. Plank - Stability
6. Standing Wall Pushup - Stability
Name 3 level 2 Mat exercises that increase scapular stability - ANSWER-1. Hip circles
2. Corkscrew
3. Leg Pull Down
Does the diaphragm contract or release on inhalation? - ANSWER-Contract
