BALANCE BODY TEST OUT QUESTIONS
AND ANSWERS 100% ACCURATE
Pilates Principles - ANSWER-1. Breathing
2. Concentration
3. Control
4. Centering
5. Precision
6. Balanced Muscle Development
7. Rhythm/Flow
8. Whole Body Movement
9. Relaxation
Pilates Movement Principles - ANSWER-- Breathing
- Core Activation (lower)
- Neutral Spine: Finding the optimal starting position
- Abdominal Strengthening
- Lumbopelvic Stability
- Strengthening & Mobilizing the Spine
- Scapular Stability & Mobility (shoulder)
- Release Work
- Stretching
- Correcting Alignment
Inner Unit of Core Activation/Elements - ANSWER-- Multifidi
- Transverse Abdominus
- Pelvic Floor
- Diaphram
Outer Unit - Lumbopelvic Stability - ANSWER-- Anterior Oblique Sling System
- Posterior Oblique System
- Deep Longitudinal System
- Lateral System
Anterior oblique sling system - ANSWER-- Right serrated anterior
- right External oblique ab
- left Internal oblique abdominal
- left Adductors
Posterior oblique system - ANSWER-- latissimus dorsi
- contralateral gluteus maximus
Lateral System - ANSWER-- gluteus medius
, - gluteus minimus
- contra lateral adductors of the thigh
What is Imprinted Spine? - ANSWER-To imprint spine engage the abs and press the
lower back toward the back with engaging other muscles. Then engage glutes and
hamstrings to bring lower back all the way to the mat.
What is supported neutral spine? - ANSWER-Supporting the lower spine by placing a
lumbar roll, rolled up towel or rolled up sticky mat under the back.
List the lightest to heaviest springs on Reformer - ANSWER-yellow, blue, red, green
How should the footbar in the Reformer be adjusted in foot work? - ANSWER-So that
the client has 90 degree angle at hips.
Placing the springs on the A or pre-loaded position on the Reformer makes the
resistance__________________. - ANSWER-harder
Name 3 ways to adjust the fit of the Reformer for those with knee and hip injuries that
don't tolerate deep knee flexion? - ANSWER-1. adjust footbar lower or farther
2. adjust the carriage horizontally
3. use box or peanut
Anterior oblique sling system actions - ANSWER-- Torso Flexion
- Torso Rotation
- Creating pelvic stability (ex. walking)
Posterior oblique sling actions - ANSWER-- rotation
- torso extension
- pelvic stability
- examples: swimming on the mat, walking, running
Deep longitudinal system - ANSWER-- erector spinae
- quadratus lumborum
- throracolumbar fascia
- sacrotuberous ligament
- biceps femoris
Deep longitudinal system actions - ANSWER-Creates spinal extension as in many
Swan exercises
Lateral System Actions - ANSWER-- adduction and abduction of hips
- upslip downslip of pelvis
- balances the forces on pelvis & to keep pelvis level
over femur in walking and standing
AND ANSWERS 100% ACCURATE
Pilates Principles - ANSWER-1. Breathing
2. Concentration
3. Control
4. Centering
5. Precision
6. Balanced Muscle Development
7. Rhythm/Flow
8. Whole Body Movement
9. Relaxation
Pilates Movement Principles - ANSWER-- Breathing
- Core Activation (lower)
- Neutral Spine: Finding the optimal starting position
- Abdominal Strengthening
- Lumbopelvic Stability
- Strengthening & Mobilizing the Spine
- Scapular Stability & Mobility (shoulder)
- Release Work
- Stretching
- Correcting Alignment
Inner Unit of Core Activation/Elements - ANSWER-- Multifidi
- Transverse Abdominus
- Pelvic Floor
- Diaphram
Outer Unit - Lumbopelvic Stability - ANSWER-- Anterior Oblique Sling System
- Posterior Oblique System
- Deep Longitudinal System
- Lateral System
Anterior oblique sling system - ANSWER-- Right serrated anterior
- right External oblique ab
- left Internal oblique abdominal
- left Adductors
Posterior oblique system - ANSWER-- latissimus dorsi
- contralateral gluteus maximus
Lateral System - ANSWER-- gluteus medius
, - gluteus minimus
- contra lateral adductors of the thigh
What is Imprinted Spine? - ANSWER-To imprint spine engage the abs and press the
lower back toward the back with engaging other muscles. Then engage glutes and
hamstrings to bring lower back all the way to the mat.
What is supported neutral spine? - ANSWER-Supporting the lower spine by placing a
lumbar roll, rolled up towel or rolled up sticky mat under the back.
List the lightest to heaviest springs on Reformer - ANSWER-yellow, blue, red, green
How should the footbar in the Reformer be adjusted in foot work? - ANSWER-So that
the client has 90 degree angle at hips.
Placing the springs on the A or pre-loaded position on the Reformer makes the
resistance__________________. - ANSWER-harder
Name 3 ways to adjust the fit of the Reformer for those with knee and hip injuries that
don't tolerate deep knee flexion? - ANSWER-1. adjust footbar lower or farther
2. adjust the carriage horizontally
3. use box or peanut
Anterior oblique sling system actions - ANSWER-- Torso Flexion
- Torso Rotation
- Creating pelvic stability (ex. walking)
Posterior oblique sling actions - ANSWER-- rotation
- torso extension
- pelvic stability
- examples: swimming on the mat, walking, running
Deep longitudinal system - ANSWER-- erector spinae
- quadratus lumborum
- throracolumbar fascia
- sacrotuberous ligament
- biceps femoris
Deep longitudinal system actions - ANSWER-Creates spinal extension as in many
Swan exercises
Lateral System Actions - ANSWER-- adduction and abduction of hips
- upslip downslip of pelvis
- balances the forces on pelvis & to keep pelvis level
over femur in walking and standing
