POLESTAR PILATES MOVEMENT
COMPREHENSIVE STUDY GUIDE 2026
FULL QUESTIONS AND SOLUTIONS
GRADED A+
◍ Which has major effect on successful rollup.
Answer: thoracic mobilitygazepelvic positionshoulder ROM
◍ Muscle guarding in the low back comes from.
Answer: superficial muscles in a state of pain excitationdeep mm in state of
pain inhibition
◍ 6 Polestar principles.
Answer: breathingaxial elongation and core controlspine
articulationorganization of head neck and shouldersweight bearing and
alignment of extremitiesmovement integration
◍ Osteoporosis contraindications.
Answer: avoid thoracic spine flexion, sidebend or rotations
◍ Who studied with Pilates.
Answer: Carola Trier, Romana Kryzanowska
◍ Rollover requires.
Answer: spine mobilityproper body organization
◍ To do swimming need 3s on fitness assessment:.
Answer: prone shoulder flexionsuperman
◍ Curl tailbone to ceiling cues what.
Answer: posterior pelvic tilt
◍ Kneeling side kick requires which Polestar Principles.
, Answer: UE wt bearingfull body integration
◍ Fitness screen: Superman tests.
Answer: spine extension mobilityhip extensor strengthshoulder organization
◍ Indirect cueing.
Answer: "imagine your spine is like a string of pearls"
◍ Which exercise most challenging for core control in spine flexion.
Answer: control balance
◍ Ways to progress exercises:.
Answer: increase lever lengthdecrease base of supportslow the tempo
◍ Which exercises have same orientation to gravity.
Answer: double leg kick & leg pull front
◍ sidebend is what plane.
Answer: frontal/coronal
◍ Direct imaging cue.
Answer: equal weight on sits bones
◍ SPINE TWIST.
Answer: Long sit, legs hip width, Arms outstretched, ribs over pelvisboth
sits bones stay equal on mat
◍ STANDING ROLL DOWN.
Answer: Standing, hip width, feet parallel, 60% ball of foot, pelvis
verticalnod head forward, pelvis rolls very last. inhaleroll up from pelvis
firstthis is good for if they have difficulty with roll up on mat
◍ SINGLE LEG KICK.
Answer: Prone on forearms, pubic bone on mat, shoulders
depressed/abducted knees/hips extendedPull elbows toward pelvis or press
UE apartFlex one knee, pulse twice then extend LONGNo change lumbar
curve. No hip hike
◍ SWIMMING.
COMPREHENSIVE STUDY GUIDE 2026
FULL QUESTIONS AND SOLUTIONS
GRADED A+
◍ Which has major effect on successful rollup.
Answer: thoracic mobilitygazepelvic positionshoulder ROM
◍ Muscle guarding in the low back comes from.
Answer: superficial muscles in a state of pain excitationdeep mm in state of
pain inhibition
◍ 6 Polestar principles.
Answer: breathingaxial elongation and core controlspine
articulationorganization of head neck and shouldersweight bearing and
alignment of extremitiesmovement integration
◍ Osteoporosis contraindications.
Answer: avoid thoracic spine flexion, sidebend or rotations
◍ Who studied with Pilates.
Answer: Carola Trier, Romana Kryzanowska
◍ Rollover requires.
Answer: spine mobilityproper body organization
◍ To do swimming need 3s on fitness assessment:.
Answer: prone shoulder flexionsuperman
◍ Curl tailbone to ceiling cues what.
Answer: posterior pelvic tilt
◍ Kneeling side kick requires which Polestar Principles.
, Answer: UE wt bearingfull body integration
◍ Fitness screen: Superman tests.
Answer: spine extension mobilityhip extensor strengthshoulder organization
◍ Indirect cueing.
Answer: "imagine your spine is like a string of pearls"
◍ Which exercise most challenging for core control in spine flexion.
Answer: control balance
◍ Ways to progress exercises:.
Answer: increase lever lengthdecrease base of supportslow the tempo
◍ Which exercises have same orientation to gravity.
Answer: double leg kick & leg pull front
◍ sidebend is what plane.
Answer: frontal/coronal
◍ Direct imaging cue.
Answer: equal weight on sits bones
◍ SPINE TWIST.
Answer: Long sit, legs hip width, Arms outstretched, ribs over pelvisboth
sits bones stay equal on mat
◍ STANDING ROLL DOWN.
Answer: Standing, hip width, feet parallel, 60% ball of foot, pelvis
verticalnod head forward, pelvis rolls very last. inhaleroll up from pelvis
firstthis is good for if they have difficulty with roll up on mat
◍ SINGLE LEG KICK.
Answer: Prone on forearms, pubic bone on mat, shoulders
depressed/abducted knees/hips extendedPull elbows toward pelvis or press
UE apartFlex one knee, pulse twice then extend LONGNo change lumbar
curve. No hip hike
◍ SWIMMING.
