Balanced Body Pilates Comprehensive Questions with Correct Answers Latest Update 2025/2026

Balanced Body Pilates Comprehensive Questions with Correct Answers Latest Update 2025/2026 What are the 9 principles of Pilates? - Answers - Breathing - Balanced Muscle Development - Centering - Concentration - Control - Precision - Relaxation - Rhythm & Flow - Whole Body Movement What are the precautions of The Hundred on the Reformer? - Answers •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? - Answers •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? - Answers •Leg Lowers •Scissors •Circles •Frogs What is the purpose of Feet in Straps? - Answers •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? - Answers •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? - Answers •Strengthens quads, hamstrings, and glutes •Strengthens abs •Increases pelvic and scapular stability What are the precautions of Knee Stretch? - Answers •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? - Answers Y to R What is the purpose of standing/side splits? - Answers *Strengthen leg and hip muscles •Improve balance and standing postural alignment What are the precautions of standing/side splits? - Answers •Knee injuries •Balance problems •SI joint problems Pregnancy (caution after 16 weeks) What are the 10 Pilates Movement Principles? - Answers •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 What is the primary muscle of respiration? - Answers The diaphragm On the inhale what happens to the diaphragm? - Answers It contracts What happens to the dome of the diaphragm during inhalation? - Answers It goes down toward the bottom of the rib cage How far can the diaphragm go down on the inhale? - Answers As far as 4 cm On the inhale what happens to the volume of the lungs? - Answers It increases