Balanced Body Written Test Out
6 chair exercises that are safe throughout pregnancy - ANS--DOuble leg pumps
-Single leg pumps
-Sitting tricep press
-Standing leg pumps
-Kneeling mermaid
-Pile front and back
6 chair exercises that develop scapular stability, shoulder and elbow strength -
ANS--Scapular mobilization
-Chest press
-Sitting tricep press
-Teaser on the floor
-Frogs standing
-Pull up/Hamstring 3
Barrel progressions - ANS-...
Barrels Test - ANS-...
Cat - ANS-Movement principle: Legs, Abs, Stretch, Balance, coordination
Prepilates: Cat/Cow
Pre-pilates or chair: Hamstring stretch 1 w/ knee bend
Chair: Hamstring stretch 2
Chair: Spine stretch
Cat kneeling - trap - ANS-Movement Principle: Abs, SS, Legs, Stretch. Back
Prepilates: Cat/cow, bridge, mini swan
Prepilates/Trap: Roll down
Trap: Push through
Trap: Upper arms
Chair class with 15 exercises covering all major movement - ANS-...
Chair progressions - ANS-...
Chair test - ANS-...
,Circle any chair exercises that are contraindicated for clients with osteoporosis -
ANS-Jacknife
Hamstring 1
Teaser on floor
OK = Double leg pumps, Chest press, Standing leg pumps
Circle any mat exercises that require caution for clients with low back problems (mat 2) -
ANS--Spine twist
-Rollover
-Neck pull
-Side bend
-Boomerang
OK = Leg pull down
Circle any reformer exercises that are CONTRAINDICATED for clients with
osteoporosis (reformer) - ANS-Hundred and Short box abdominals
OK =
Swan
Feet in straps
Kneeling abdominals
Arm work sitting
Circle any reformer exercises that are RECOMMENDED for clients with osteoporosis -
ANS-Footwork
Feet in straps (if stable)
Pulling straps
Standing
Swan
Arm work - Facing back
NOT OK =
Rollbacks
Short box abdominals
Circle exercises that are contraindicated for clients with osteoporosis - ANS-100
Rolling like a ball
Double straight leg stretch
, OK =
-Swan
-Side leg series
-Side leg kicks
Class for woman in 6th month of pregnancy - ANS-...
*Don't change equipment so often - Mat --> Reformer --> Chair
Create a short mat class using 15 exercises - ANS-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
Design a 1 hour class with 15-20 exercises that includes work for all the major muscle
groups - ANS-...
Design a class using 15 reformer exercises that includes work for all of the major
muscle groups - ANS-1. Standing roll downs
2. Footwork
3. 100's
4. Feet in straps
5. Arm work
6. Abdominal work
7. Pulling straps
8. Knee stretch
9. Elephant
10. Long stretch
11. Arm work 2
6 chair exercises that are safe throughout pregnancy - ANS--DOuble leg pumps
-Single leg pumps
-Sitting tricep press
-Standing leg pumps
-Kneeling mermaid
-Pile front and back
6 chair exercises that develop scapular stability, shoulder and elbow strength -
ANS--Scapular mobilization
-Chest press
-Sitting tricep press
-Teaser on the floor
-Frogs standing
-Pull up/Hamstring 3
Barrel progressions - ANS-...
Barrels Test - ANS-...
Cat - ANS-Movement principle: Legs, Abs, Stretch, Balance, coordination
Prepilates: Cat/Cow
Pre-pilates or chair: Hamstring stretch 1 w/ knee bend
Chair: Hamstring stretch 2
Chair: Spine stretch
Cat kneeling - trap - ANS-Movement Principle: Abs, SS, Legs, Stretch. Back
Prepilates: Cat/cow, bridge, mini swan
Prepilates/Trap: Roll down
Trap: Push through
Trap: Upper arms
Chair class with 15 exercises covering all major movement - ANS-...
Chair progressions - ANS-...
Chair test - ANS-...
,Circle any chair exercises that are contraindicated for clients with osteoporosis -
ANS-Jacknife
Hamstring 1
Teaser on floor
OK = Double leg pumps, Chest press, Standing leg pumps
Circle any mat exercises that require caution for clients with low back problems (mat 2) -
ANS--Spine twist
-Rollover
-Neck pull
-Side bend
-Boomerang
OK = Leg pull down
Circle any reformer exercises that are CONTRAINDICATED for clients with
osteoporosis (reformer) - ANS-Hundred and Short box abdominals
OK =
Swan
Feet in straps
Kneeling abdominals
Arm work sitting
Circle any reformer exercises that are RECOMMENDED for clients with osteoporosis -
ANS-Footwork
Feet in straps (if stable)
Pulling straps
Standing
Swan
Arm work - Facing back
NOT OK =
Rollbacks
Short box abdominals
Circle exercises that are contraindicated for clients with osteoporosis - ANS-100
Rolling like a ball
Double straight leg stretch
, OK =
-Swan
-Side leg series
-Side leg kicks
Class for woman in 6th month of pregnancy - ANS-...
*Don't change equipment so often - Mat --> Reformer --> Chair
Create a short mat class using 15 exercises - ANS-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
Design a 1 hour class with 15-20 exercises that includes work for all the major muscle
groups - ANS-...
Design a class using 15 reformer exercises that includes work for all of the major
muscle groups - ANS-1. Standing roll downs
2. Footwork
3. 100's
4. Feet in straps
5. Arm work
6. Abdominal work
7. Pulling straps
8. Knee stretch
9. Elephant
10. Long stretch
11. Arm work 2
