Balanced Body Written Test Out
1. Pilates Mat 1: Written
2. List the 9 Pilates Principles: 1. Breathing
2. Concentration
3. Control
4. Centering
5. Precision
6. Balanced Muscle Development
7. Rhythm/Flow
8. Whole Body Movement
9. Relaxation
3. Name 5 Pilates Movement Principles: 1. Lower core activation
2. Neutral spine
3. Abdominal strengthening
4. Shoulder stability/mobility
5. Alignment
4. Name the 4 muscles of the core/inner unit: 1. Transverse Abdominus
2. Pelvic floor
,3. Multifidi
4. Diaphragm
5. What country was Joseph Pilates born in?: Germany around 1883
6. In what year did Joesph Pilates move to the US?: 1926
7. What American city did Joesph Pilates live and teach in?: New York City
8. Circle exercises that are contraindicated for clients with osteoporosis: 100 Rolling like a ball
Double straight leg stretch
OK =
-Swan
-Side leg series
-Side leg kicks
9. Name 3 mat exercises that are safe throughout pregnancy: 1. Side leg series
2. Cat/cow
3. Pregnant cat
10. What bony landmarks define a neutral pelvis: Anterior Superior Iliac Spine (ASIS)
Pubic Symphysis
11. List two ways to modify spine stretch for clients with tight hamstrings: 1. Bend knees slightly
2. Sit on a mat, towel, block
12. Name four mat exercises that require caution for clients with low back problems: 1. Rolling like a ball
2. Roll up
, 3. Neck pull
4. Criss cross
13. Create a short mat class using 15 exercises: 1. Hundred
2. Roll up
3. Single leg circles
4. Rolling like a ball
5. Single leg stretch
6. Double leg stretch
7. Single straight leg stretch
8. Double straight leg stretch
9. Criss cross
10. Saw
11. Swan
12. Single leg kicks
13. Double leg kicks
14. Swimming
15. Side leg lifts
14. Listing key areas that an exercise works...options are: Abs - Abdominal exercises (oblique/sagittal)
Lat - Lateral flexion exercises Rot - Torso
rotation
1. Pilates Mat 1: Written
2. List the 9 Pilates Principles: 1. Breathing
2. Concentration
3. Control
4. Centering
5. Precision
6. Balanced Muscle Development
7. Rhythm/Flow
8. Whole Body Movement
9. Relaxation
3. Name 5 Pilates Movement Principles: 1. Lower core activation
2. Neutral spine
3. Abdominal strengthening
4. Shoulder stability/mobility
5. Alignment
4. Name the 4 muscles of the core/inner unit: 1. Transverse Abdominus
2. Pelvic floor
,3. Multifidi
4. Diaphragm
5. What country was Joseph Pilates born in?: Germany around 1883
6. In what year did Joesph Pilates move to the US?: 1926
7. What American city did Joesph Pilates live and teach in?: New York City
8. Circle exercises that are contraindicated for clients with osteoporosis: 100 Rolling like a ball
Double straight leg stretch
OK =
-Swan
-Side leg series
-Side leg kicks
9. Name 3 mat exercises that are safe throughout pregnancy: 1. Side leg series
2. Cat/cow
3. Pregnant cat
10. What bony landmarks define a neutral pelvis: Anterior Superior Iliac Spine (ASIS)
Pubic Symphysis
11. List two ways to modify spine stretch for clients with tight hamstrings: 1. Bend knees slightly
2. Sit on a mat, towel, block
12. Name four mat exercises that require caution for clients with low back problems: 1. Rolling like a ball
2. Roll up
, 3. Neck pull
4. Criss cross
13. Create a short mat class using 15 exercises: 1. Hundred
2. Roll up
3. Single leg circles
4. Rolling like a ball
5. Single leg stretch
6. Double leg stretch
7. Single straight leg stretch
8. Double straight leg stretch
9. Criss cross
10. Saw
11. Swan
12. Single leg kicks
13. Double leg kicks
14. Swimming
15. Side leg lifts
14. Listing key areas that an exercise works...options are: Abs - Abdominal exercises (oblique/sagittal)
Lat - Lateral flexion exercises Rot - Torso
rotation
