BALANCED BODY PILATES
CERTIFICATION TEST PAPER QUESTIONS
AND SOLUTIONS VERIFIED ANSWERS
●● What are the precautions of The Hundred on the Reformer?.
Answer: •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?.
Answer: •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?.
Answer: •Leg Lowers
•Scissors
•Circles
•Frogs
,●● What is the purpose of Feet in Straps?.
Answer: •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?.
Answer: •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?.
Answer: •Strengthens quads, hamstrings, and glutes
•Strengthens abs
•Increases pelvic and scapular stability
●● What are the precautions of Knee Stretch?.
Answer: •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?.
Answer: Y to R
●● What is the purpose of standing/side splits?.
Answer: *Strengthen leg and hip muscles
•Improve balance and standing postural alignment
●● What are the precautions of standing/side splits?.
Answer: •Knee injuries
•Balance problems
•SI joint problems
Pregnancy (caution after 16 weeks)
●● What are the 10 Pilates Movement Principles?.
Answer: •Breathing
•Lower Core Activation
•Neutral Spine (Finding The Optimum Starting Position(
•Ab strengthening
•Lumbopelvic Stability
•Strengthening and mobilizing the spine
•Shoulder stability and mobility
CERTIFICATION TEST PAPER QUESTIONS
AND SOLUTIONS VERIFIED ANSWERS
●● What are the precautions of The Hundred on the Reformer?.
Answer: •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?.
Answer: •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?.
Answer: •Leg Lowers
•Scissors
•Circles
•Frogs
,●● What is the purpose of Feet in Straps?.
Answer: •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?.
Answer: •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?.
Answer: •Strengthens quads, hamstrings, and glutes
•Strengthens abs
•Increases pelvic and scapular stability
●● What are the precautions of Knee Stretch?.
Answer: •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?.
Answer: Y to R
●● What is the purpose of standing/side splits?.
Answer: *Strengthen leg and hip muscles
•Improve balance and standing postural alignment
●● What are the precautions of standing/side splits?.
Answer: •Knee injuries
•Balance problems
•SI joint problems
Pregnancy (caution after 16 weeks)
●● What are the 10 Pilates Movement Principles?.
Answer: •Breathing
•Lower Core Activation
•Neutral Spine (Finding The Optimum Starting Position(
•Ab strengthening
•Lumbopelvic Stability
•Strengthening and mobilizing the spine
•Shoulder stability and mobility
