Pilates Mat Exercises PSC exam
questions with answers
What is the intention/focus of "the hundreds" - CORRECT
ANSWERS ✔✔Circulation, breathing, warm-up
What is the muscular focus of "the hundreds" - CORRECT
ANSWERS ✔✔core, lats, deltoids, pecs, triceps
Cue Hundreds - CORRECT ANSWERS ✔✔Neutral spine if
possible
Squeeze inner thighs/knees together
Used posterior -lateral breathing (ha breath)
Keep chest open and blades in back pockets
Core is flat and wide "smile"
Life head high enough to look at lower adb
Reach hands past hips
Fog the mirror
Visualize pressing the ball under water for arm resistance
Keep small ROM on pumping action
,What are the modifications for "the hundreds" - CORRECT
ANSWERS ✔✔Hook Lying (beginners)
Table Top knees up and together (intermediate)
*Straight legs out on 45 angle parallel or turned out
(advanced)
What is the position/movement of "the hundreds" (the set
up) - CORRECT ANSWERS ✔✔Inhale to prepare, exhale
allow the head and shoulder to float up to bottom of
shoulder blades, maintain a neutral spine, chin tucked,
arms to side hovering 2" off floor, reach fingers away,
pumping long arms up and down in small ROM with rapid
pace, long inhale for 5 reps, exhale for 5 reps, 20 sets of
these (hence 100)
Pain Modifications for "the hundred" - CORRECT ANSWERS
✔✔If pain in neutral spine, post tilt pelvis
Low back pain in table top = bend knees to chest
Pillow neck, shoulders or low back as needed
leave head down
Variations of "the hundred" - CORRECT ANSWERS ✔✔add
magic circle
1 to 4 bath cycles of sniff/blow
*percussive breath (sniff 5x, blow 5x)
, * turned out pilates 1st wrap inner thighs and relax glutes
*extended legs 2' off floor, feet pointed and turned out,
glutes engaged
What is the intention/focus of "roll up" - CORRECT
ANSWERS ✔✔Spinal articulation
hamstring stretch
breathing and warming the body
What is the muscular focus of "roll up" - CORRECT
ANSWERS ✔✔core
hip flexors
"Roll up" caution for special population - CORRECT
ANSWERS ✔✔osteoporosis
"Roll Up" Position/set up/movement - CORRECT ANSWERS
✔✔*lying supine leges extended squeezing together, feet
flexed and parallel, arms overhead, each through heels,
in hale to prepare, exhale raise arms in line with ears, all
head and shoulder to float up as in peeling/pushing spine
off of floor, continue forward to reach over toes into a "C"
share with spine. Inhale hold, exhale navel to spine roll
back as spine articulates to floor, engage glutes and
control the descent with arms reaching forward. When
questions with answers
What is the intention/focus of "the hundreds" - CORRECT
ANSWERS ✔✔Circulation, breathing, warm-up
What is the muscular focus of "the hundreds" - CORRECT
ANSWERS ✔✔core, lats, deltoids, pecs, triceps
Cue Hundreds - CORRECT ANSWERS ✔✔Neutral spine if
possible
Squeeze inner thighs/knees together
Used posterior -lateral breathing (ha breath)
Keep chest open and blades in back pockets
Core is flat and wide "smile"
Life head high enough to look at lower adb
Reach hands past hips
Fog the mirror
Visualize pressing the ball under water for arm resistance
Keep small ROM on pumping action
,What are the modifications for "the hundreds" - CORRECT
ANSWERS ✔✔Hook Lying (beginners)
Table Top knees up and together (intermediate)
*Straight legs out on 45 angle parallel or turned out
(advanced)
What is the position/movement of "the hundreds" (the set
up) - CORRECT ANSWERS ✔✔Inhale to prepare, exhale
allow the head and shoulder to float up to bottom of
shoulder blades, maintain a neutral spine, chin tucked,
arms to side hovering 2" off floor, reach fingers away,
pumping long arms up and down in small ROM with rapid
pace, long inhale for 5 reps, exhale for 5 reps, 20 sets of
these (hence 100)
Pain Modifications for "the hundred" - CORRECT ANSWERS
✔✔If pain in neutral spine, post tilt pelvis
Low back pain in table top = bend knees to chest
Pillow neck, shoulders or low back as needed
leave head down
Variations of "the hundred" - CORRECT ANSWERS ✔✔add
magic circle
1 to 4 bath cycles of sniff/blow
*percussive breath (sniff 5x, blow 5x)
, * turned out pilates 1st wrap inner thighs and relax glutes
*extended legs 2' off floor, feet pointed and turned out,
glutes engaged
What is the intention/focus of "roll up" - CORRECT
ANSWERS ✔✔Spinal articulation
hamstring stretch
breathing and warming the body
What is the muscular focus of "roll up" - CORRECT
ANSWERS ✔✔core
hip flexors
"Roll up" caution for special population - CORRECT
ANSWERS ✔✔osteoporosis
"Roll Up" Position/set up/movement - CORRECT ANSWERS
✔✔*lying supine leges extended squeezing together, feet
flexed and parallel, arms overhead, each through heels,
in hale to prepare, exhale raise arms in line with ears, all
head and shoulder to float up as in peeling/pushing spine
off of floor, continue forward to reach over toes into a "C"
share with spine. Inhale hold, exhale navel to spine roll
back as spine articulates to floor, engage glutes and
control the descent with arms reaching forward. When
