Balanced Body Pilates Test with verified detailed answers || || || || || || ||
What are the 3 levels of observation an instructor can use to analyze a client's movement?
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1. Global
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2. Integrated Planar
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3. Local
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When observing vertical alignment from the side, what key bony landmarks do you want to line
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up with the plumb line of gravity?
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1. Tip of earlobe
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2. Top of shoulder
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3. Center of ribcage
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4. High point of iliac crest
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5. Mid-point of the lateral side of the knee
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6. Slightly in front of the lateral malleolus of the ankle
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What muscle imbalances are usually associated with thoracic kyphosis?
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Thoracic extensors and scapular stabilizers are weak or long, anterior chest muscles are tight or
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short
When training clients what key factors are important to consider when planning your exercise
|| || || || || || || || || || || || || ||
program?
1. Current fitness level
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2. Age
||
,3. Quality of motor control
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4. Learning style
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The 80/20 rule I'm training applies to what philosophy?
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When training, 80% of a session is dedicated to refining skills the client has already learned and
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20% to learning new skills
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What are the four elements of Trunk Integration?
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1. Breathing
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2. Inner Unit
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3. Outer Unit
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4. Spinal Mobility
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On an inhale, the diaphragm contracts and the dome moves..
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Downward, drawing air in || || ||
Inhaling generally helps facilitate what spinal movement?
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Extension
The inner unit or core includes what muscles?
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1. Pelvic floor
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2. Transverse abdominals
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, 3. Diaphragm
||
4. Multifidi
||
What foundational exercise(s) brings awareness to breath in relationship to the transverse
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abdominis?
1. Fingertip abdominals
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2. All four abdominals
|| || ||
In a normal healthy body, the inner unit of the core fires when?
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1. Reflexively in reaction to the postural changes and load being placed on the spine
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2. Consciously when needed for support
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3. To propel the body forward
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Supine exercises which teach lumbopelvic stability include:
|| || || || || ||
1. Marching
||
2. Toe taps
|| ||
3. Dead bug
|| ||
What are the 3 levels of observation an instructor can use to analyze a client's movement?
|| || || || || || || || || || || || || || ||
1. Global
||
2. Integrated Planar
|| ||
3. Local
||
When observing vertical alignment from the side, what key bony landmarks do you want to line
|| || || || || || || || || || || || || || || ||
up with the plumb line of gravity?
|| || || || || ||
1. Tip of earlobe
|| || ||
2. Top of shoulder
|| || ||
3. Center of ribcage
|| || ||
4. High point of iliac crest
|| || || || ||
5. Mid-point of the lateral side of the knee
|| || || || || || || ||
6. Slightly in front of the lateral malleolus of the ankle
|| || || || || || || || || ||
What muscle imbalances are usually associated with thoracic kyphosis?
|| || || || || || || ||
Thoracic extensors and scapular stabilizers are weak or long, anterior chest muscles are tight or
|| || || || || || || || || || || || || || ||
short
When training clients what key factors are important to consider when planning your exercise
|| || || || || || || || || || || || || ||
program?
1. Current fitness level
|| || ||
2. Age
||
,3. Quality of motor control
|| || || ||
4. Learning style
|| ||
The 80/20 rule I'm training applies to what philosophy?
|| || || || || || || ||
When training, 80% of a session is dedicated to refining skills the client has already learned and
|| || || || || || || || || || || || || || || || ||
20% to learning new skills
|| || || ||
What are the four elements of Trunk Integration?
|| || || || || || ||
1. Breathing
||
2. Inner Unit
|| ||
3. Outer Unit
|| ||
4. Spinal Mobility
|| ||
On an inhale, the diaphragm contracts and the dome moves..
|| || || || || || || || ||
Downward, drawing air in || || ||
Inhaling generally helps facilitate what spinal movement?
|| || || || || ||
Extension
The inner unit or core includes what muscles?
|| || || || || || ||
1. Pelvic floor
|| ||
2. Transverse abdominals
|| ||
, 3. Diaphragm
||
4. Multifidi
||
What foundational exercise(s) brings awareness to breath in relationship to the transverse
|| || || || || || || || || || || ||
abdominis?
1. Fingertip abdominals
|| ||
2. All four abdominals
|| || ||
In a normal healthy body, the inner unit of the core fires when?
|| || || || || || || || || || || ||
1. Reflexively in reaction to the postural changes and load being placed on the spine
|| || || || || || || || || || || || || ||
2. Consciously when needed for support
|| || || || ||
3. To propel the body forward
|| || || || ||
Supine exercises which teach lumbopelvic stability include:
|| || || || || ||
1. Marching
||
2. Toe taps
|| ||
3. Dead bug
|| ||
