BALANCED BODY UPDATED EXAM SCRIPT QUESTIONS
AND ANSWERS GUARANTEE A+
✔✔What is the primary muscle of respiration? - ✔✔The diaphragm
✔✔On the inhale what happens to the diaphragm? - ✔✔It contracts
✔✔What happens to the dome of the diaphragm during inhalation? - ✔✔It goes down
toward the bottom of the rib cage
✔✔How far can the diaphragm go down on the inhale? - ✔✔As far as 4 cm
✔✔On the inhale what happens to the volume of the lungs? - ✔✔It increases
✔✔What happens to abdominal pressure during an inhale? - ✔✔It increases
✔✔What happens to the pelvic floor during an inhale? - ✔✔It responds
✔✔What happens to the diaphragm on the exhale? - ✔✔It relaxes
✔✔What happens to the dome on the exhale? - ✔✔It moves up
✔✔What happens to abdominal pressure during the exhalation? - ✔✔•It decreases
✔✔What contracts during the exhale? - ✔✔The transverse abdominis and the pelvic
floor
✔✔Inhaling facilitates what? - ✔✔Spinal extension, lateral flexion, spinal rotation
✔✔Exhaling facilitates what? - ✔✔Spinal flexion, lateral flexion, and spinal rotation
✔✔What are the 4 types of Pilates breathing? - ✔✔•Diaphragmatic (belly) breathing
•Lateral (rib) breathing
•Sniffing
•One lung breathing
✔✔What is the purpose of diaphragmatic breathing? - ✔✔To relax you and to calm and
focus the mind
✔✔What is the purpose of rib breathing? - ✔✔To stimulate you; can be used to
increase energy and stimulate the mind
✔✔What is the purpose of one lung breathing? - ✔✔To increase the expansion of the
lungs
, ✔✔What is the purpose of the sniffing breath? - ✔✔Used for movements with a
percussive component (Front kicks and side kicks)
✔✔What is the foundation of every exercise in Pilates and in life? - ✔✔The lower core
(powerhouse)
✔✔What 4 systems make up the inner unit of the lower core? - ✔✔•Transverse
abdominis
•Pelvic floor
•Multifidi
•Diaphragm
✔✔What does the transverse abdominis do? - ✔✔Acts as a corset to draw in the ab
muscles and decrease the diameter of the waist
✔✔What are 2 exercises that activate the lower core? - ✔✔•Fingertip abdominals
•All Fours Abs
✔✔The core works best as a lumbopelvic stabilizer when - ✔✔The pelvis and lumbar
spine are in a neutral position
✔✔When is the pelvis considered neutral? - ✔✔When the ASIS and the PSIS are in a
plane approx. parallel to the ground when sitting, standing, and perpendicular to the
ground when supine
✔✔How do you strengthen the internal oblique abdominals? - ✔✔*Torso flexion
*Lateral flexion
*Spinal rotation to the same side
✔✔How do you strengthen the external oblique abdominals? - ✔✔*Torso flexion
*Lateral flexion
*Spinal rotation to the opposite side
✔✔How do you strengthen the recite abdominis? - ✔✔*Torso and lateral flexion
✔✔What are two may exercises for developing abdominal strength? - ✔✔Abdominal
curls and oblique abdominals
✔✔What is another name for the lower core? - ✔✔The inner unit
✔✔What is another name for the outer unit? - ✔✔*Global muscles
AND ANSWERS GUARANTEE A+
✔✔What is the primary muscle of respiration? - ✔✔The diaphragm
✔✔On the inhale what happens to the diaphragm? - ✔✔It contracts
✔✔What happens to the dome of the diaphragm during inhalation? - ✔✔It goes down
toward the bottom of the rib cage
✔✔How far can the diaphragm go down on the inhale? - ✔✔As far as 4 cm
✔✔On the inhale what happens to the volume of the lungs? - ✔✔It increases
✔✔What happens to abdominal pressure during an inhale? - ✔✔It increases
✔✔What happens to the pelvic floor during an inhale? - ✔✔It responds
✔✔What happens to the diaphragm on the exhale? - ✔✔It relaxes
✔✔What happens to the dome on the exhale? - ✔✔It moves up
✔✔What happens to abdominal pressure during the exhalation? - ✔✔•It decreases
✔✔What contracts during the exhale? - ✔✔The transverse abdominis and the pelvic
floor
✔✔Inhaling facilitates what? - ✔✔Spinal extension, lateral flexion, spinal rotation
✔✔Exhaling facilitates what? - ✔✔Spinal flexion, lateral flexion, and spinal rotation
✔✔What are the 4 types of Pilates breathing? - ✔✔•Diaphragmatic (belly) breathing
•Lateral (rib) breathing
•Sniffing
•One lung breathing
✔✔What is the purpose of diaphragmatic breathing? - ✔✔To relax you and to calm and
focus the mind
✔✔What is the purpose of rib breathing? - ✔✔To stimulate you; can be used to
increase energy and stimulate the mind
✔✔What is the purpose of one lung breathing? - ✔✔To increase the expansion of the
lungs
, ✔✔What is the purpose of the sniffing breath? - ✔✔Used for movements with a
percussive component (Front kicks and side kicks)
✔✔What is the foundation of every exercise in Pilates and in life? - ✔✔The lower core
(powerhouse)
✔✔What 4 systems make up the inner unit of the lower core? - ✔✔•Transverse
abdominis
•Pelvic floor
•Multifidi
•Diaphragm
✔✔What does the transverse abdominis do? - ✔✔Acts as a corset to draw in the ab
muscles and decrease the diameter of the waist
✔✔What are 2 exercises that activate the lower core? - ✔✔•Fingertip abdominals
•All Fours Abs
✔✔The core works best as a lumbopelvic stabilizer when - ✔✔The pelvis and lumbar
spine are in a neutral position
✔✔When is the pelvis considered neutral? - ✔✔When the ASIS and the PSIS are in a
plane approx. parallel to the ground when sitting, standing, and perpendicular to the
ground when supine
✔✔How do you strengthen the internal oblique abdominals? - ✔✔*Torso flexion
*Lateral flexion
*Spinal rotation to the same side
✔✔How do you strengthen the external oblique abdominals? - ✔✔*Torso flexion
*Lateral flexion
*Spinal rotation to the opposite side
✔✔How do you strengthen the recite abdominis? - ✔✔*Torso and lateral flexion
✔✔What are two may exercises for developing abdominal strength? - ✔✔Abdominal
curls and oblique abdominals
✔✔What is another name for the lower core? - ✔✔The inner unit
✔✔What is another name for the outer unit? - ✔✔*Global muscles
