Balanced Body Written Test
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Questions with 100% Correct Answers
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Updated &Verified 100% Score
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1.9 Pilates Principles: 1. Breathing
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2.Balanced Muscle Development
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3. Centering
4. Control
5. Concentration
6. Precision
7. Relaxation
8. Rhythm/Flow
9.Whole Body Movement
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2.5 Pilates Movement Principles: 1. Breathing
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2.Lower Core Activation
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,3.Lumbopelvic Stability g
4.Neutral Spine g
5.Release Work g
3.5 muscles of the core or inner unit: 1. Diaphragm
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2. Multifidi
3.Pelvic Floor g
4. Psoas
5. Transversus abdominus g
4.What country was Joseph Pilates born in?: Germany
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5.In what year did Joseph Pilates move to the US?: 1926
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6.What US city did Joseph Pilates live and teach in?: New York City
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7.Which of the following mat exercises are contraindicated for clients with
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osteoporosis?
-100
-Rolling like a Ball
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-Double straight leg stretch
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-Swan
-Side leg series
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-Single leg kicks: -100
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2g/g31
,-Rolling like a Ball g g g
-Double straight leg stretchg g g
8.Name 3 Mat exercises that are safe throughout pregnancy: 1. Side leg lifts
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g (abductors, core stability) g g
2.Mermaid/Side stretch g
3. Cat/cow
9.What bony landmarks define a neutral pelvis?: ASIS and Pubic Bone
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-In supine, these are parallel to the ground
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-In seated/standing, these are perpendicular to the ground
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10.List at least 2 ways to modify Spine Stretch for clients with tight ham-
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g strings: 1. Slightly bend the knees
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2. Sit up on a towel, small pad, rolled up mat or box
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11.Name 4- g
6 mat exercises that require caution for clients with low back problems: 1.
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g Roll Up g
2.Rolling like a Ball g g g
3.Open Leg Rocker g g
4. Swimming
5. Saw
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, 6.Double leg Stretch g g
12.List 5 ways in which breathing facilitates movement: 1. Inhale facilitate
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s spinal extension
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2.Exhale facilitates spinal flexion g g g
3.Inhale facilitates spinal rotation g g g
4.Exhale activates your core g g g
5.The breath can increase/decrease muscle tone
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13.Name 3 Pre- g g
Pilates exercises for engaging the core: 1. Fingertip Abdominals
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2.Breathing/Pelvic Floor Engagement g g
3.All Fours Abdominals
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14.Name 6 Pre-Pilates exercises for increasing scapular mobility and stabili-
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g ty: 1. Telescope Arms - Shoulder Mobility
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2.Sternum Drop - Scapular Stability g g g g
3.Angels in the Snow - Shoulder Mobility g g g g g g
4.Pinwheel - Mobility g g
5.Plank - Stability g g
6.Standing Wall Pushup - Stability g g g g
15.Name 4 Pre-Pilates Exercises for teaching pelvic stability: 1. Marching
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4g/g31
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Questions with 100% Correct Answers
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Updated &Verified 100% Score
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1.9 Pilates Principles: 1. Breathing
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2.Balanced Muscle Development
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3. Centering
4. Control
5. Concentration
6. Precision
7. Relaxation
8. Rhythm/Flow
9.Whole Body Movement
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2.5 Pilates Movement Principles: 1. Breathing
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2.Lower Core Activation
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1g/g31
,3.Lumbopelvic Stability g
4.Neutral Spine g
5.Release Work g
3.5 muscles of the core or inner unit: 1. Diaphragm
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2. Multifidi
3.Pelvic Floor g
4. Psoas
5. Transversus abdominus g
4.What country was Joseph Pilates born in?: Germany
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5.In what year did Joseph Pilates move to the US?: 1926
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6.What US city did Joseph Pilates live and teach in?: New York City
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7.Which of the following mat exercises are contraindicated for clients with
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osteoporosis?
-100
-Rolling like a Ball
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-Double straight leg stretch
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-Swan
-Side leg series
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-Single leg kicks: -100
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2g/g31
,-Rolling like a Ball g g g
-Double straight leg stretchg g g
8.Name 3 Mat exercises that are safe throughout pregnancy: 1. Side leg lifts
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g (abductors, core stability) g g
2.Mermaid/Side stretch g
3. Cat/cow
9.What bony landmarks define a neutral pelvis?: ASIS and Pubic Bone
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-In supine, these are parallel to the ground
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-In seated/standing, these are perpendicular to the ground
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10.List at least 2 ways to modify Spine Stretch for clients with tight ham-
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g strings: 1. Slightly bend the knees
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2. Sit up on a towel, small pad, rolled up mat or box
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11.Name 4- g
6 mat exercises that require caution for clients with low back problems: 1.
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g Roll Up g
2.Rolling like a Ball g g g
3.Open Leg Rocker g g
4. Swimming
5. Saw
3g/g31
, 6.Double leg Stretch g g
12.List 5 ways in which breathing facilitates movement: 1. Inhale facilitate
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s spinal extension
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2.Exhale facilitates spinal flexion g g g
3.Inhale facilitates spinal rotation g g g
4.Exhale activates your core g g g
5.The breath can increase/decrease muscle tone
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13.Name 3 Pre- g g
Pilates exercises for engaging the core: 1. Fingertip Abdominals
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2.Breathing/Pelvic Floor Engagement g g
3.All Fours Abdominals
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14.Name 6 Pre-Pilates exercises for increasing scapular mobility and stabili-
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g ty: 1. Telescope Arms - Shoulder Mobility
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2.Sternum Drop - Scapular Stability g g g g
3.Angels in the Snow - Shoulder Mobility g g g g g g
4.Pinwheel - Mobility g g
5.Plank - Stability g g
6.Standing Wall Pushup - Stability g g g g
15.Name 4 Pre-Pilates Exercises for teaching pelvic stability: 1. Marching
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4g/g31
