Balanced Body Written Test || 100% Verified.
List the 9 Pilates Principles correct answers 1. Breathing
2. Concentration
3. Control
4. Centering
5. Precision
6. Balanced Muscle Development
7. Rhythm/Flow
8. Whole Body Movement
9. Relaxation
Name 5 Pilates Movement Principles correct answers 1. Lower core activation
2. Neutral spine
3. Abdominal strengthening
4. Shoulder stability/mobility
5. Alignment
Name the 4 muscles of the core/inner unit correct answers 1. Transverse Abdominus
2. Pelvic floor
3. Multifidi
4. Diaphragm
What country was Joseph Pilates born in? correct answers Germany around 1883
In what year did Joesph Pilates move to the US? correct answers 1926
What American city did Joesph Pilates live and teach in? correct answers New York City
Circle exercises that are contraindicated for clients with osteoporosis correct answers 100
Rolling like a ball
Double straight leg stretch
OK =
-Swan
-Side leg series
-Side leg kicks
Name 3 mat exercises that are safe throughout pregnancy correct answers 1. Side leg series
2. Cat/cow
3. Pregnant cat
What bony landmarks define a neutral pelvis correct answers Anterior Superior Iliac Spine
(ASIS)
Pubic Symphysis
List two ways to modify spine stretch for clients with tight hamstrings correct answers 1.
Bend knees slightly
2. Sit on a mat, towel, block
, Name four mat exercises that require caution for clients with low back problems correct
answers 1. Rolling like a ball
2. Roll up
3. Neck pull
4. Criss cross
Create a short mat class using 15 exercises correct answers 1. Hundred
2. Roll up
3. Single leg circles
4. Rolling like a ball
5. Single leg stretch
6. Double leg stretch
7. Single straight leg stretch
8. Double straight leg stretch
9. Criss cross
10. Saw
11. Swan
12. Single leg kicks
13. Double leg kicks
14. Swimming
15. Side leg lifts
Listing key areas that an exercise works...options are correct answers Abs - Abdominal
exercises (oblique/sagittal)
Lat - Lateral flexion exercises
Rot - Torso rotation
Back - Back extension
Legs - Lower body - hip, leg, and ankle
Arms - Upper body - Shoulder and arm
SS - Scapular stability
PS - Lumbopelvic stability
St - Stretches
Pilates Reformer 1 correct answers Written
Name 4 Pilates movement principles and list one reformer exercise you would use to teach
that principle correct answers 1. Lower core activation - Kneeling abdominals
2. Lumbopelvic stability - Feet in straps (circles)
3. Shoulder stability/mobility - Long box - overhead press/swan
4. Abdominal strengthening - Hundred
Placing the springs on the A or pre-loaded position on the reformer makes the resistance
correct answers Harder
List the color coding of the Balanced Body Reformer Springs from lightest to heaviest correct
answers 1. Yellow (lightest)
2. Blue
3. Red
4. Green (heaviest)
List the 9 Pilates Principles correct answers 1. Breathing
2. Concentration
3. Control
4. Centering
5. Precision
6. Balanced Muscle Development
7. Rhythm/Flow
8. Whole Body Movement
9. Relaxation
Name 5 Pilates Movement Principles correct answers 1. Lower core activation
2. Neutral spine
3. Abdominal strengthening
4. Shoulder stability/mobility
5. Alignment
Name the 4 muscles of the core/inner unit correct answers 1. Transverse Abdominus
2. Pelvic floor
3. Multifidi
4. Diaphragm
What country was Joseph Pilates born in? correct answers Germany around 1883
In what year did Joesph Pilates move to the US? correct answers 1926
What American city did Joesph Pilates live and teach in? correct answers New York City
Circle exercises that are contraindicated for clients with osteoporosis correct answers 100
Rolling like a ball
Double straight leg stretch
OK =
-Swan
-Side leg series
-Side leg kicks
Name 3 mat exercises that are safe throughout pregnancy correct answers 1. Side leg series
2. Cat/cow
3. Pregnant cat
What bony landmarks define a neutral pelvis correct answers Anterior Superior Iliac Spine
(ASIS)
Pubic Symphysis
List two ways to modify spine stretch for clients with tight hamstrings correct answers 1.
Bend knees slightly
2. Sit on a mat, towel, block
, Name four mat exercises that require caution for clients with low back problems correct
answers 1. Rolling like a ball
2. Roll up
3. Neck pull
4. Criss cross
Create a short mat class using 15 exercises correct answers 1. Hundred
2. Roll up
3. Single leg circles
4. Rolling like a ball
5. Single leg stretch
6. Double leg stretch
7. Single straight leg stretch
8. Double straight leg stretch
9. Criss cross
10. Saw
11. Swan
12. Single leg kicks
13. Double leg kicks
14. Swimming
15. Side leg lifts
Listing key areas that an exercise works...options are correct answers Abs - Abdominal
exercises (oblique/sagittal)
Lat - Lateral flexion exercises
Rot - Torso rotation
Back - Back extension
Legs - Lower body - hip, leg, and ankle
Arms - Upper body - Shoulder and arm
SS - Scapular stability
PS - Lumbopelvic stability
St - Stretches
Pilates Reformer 1 correct answers Written
Name 4 Pilates movement principles and list one reformer exercise you would use to teach
that principle correct answers 1. Lower core activation - Kneeling abdominals
2. Lumbopelvic stability - Feet in straps (circles)
3. Shoulder stability/mobility - Long box - overhead press/swan
4. Abdominal strengthening - Hundred
Placing the springs on the A or pre-loaded position on the reformer makes the resistance
correct answers Harder
List the color coding of the Balanced Body Reformer Springs from lightest to heaviest correct
answers 1. Yellow (lightest)
2. Blue
3. Red
4. Green (heaviest)
