BALANCED BODY COMPREHENSIVE PILATES TEST
Pilates Principles - answer- Balanced Muscle Development
Breathing
Centering
Concentration
Control
Precision
Relaxation
Rhythm/Flow
Whole Body Movement (Acivation)
Pilates Movement Principals (+Pre-Pilates Exercises for each) - answer- Abdominal
Strengthening:
*Ab Curl, Oblique Abdominals
Breathing:
*Diaphragmatic, Lateral, One Lung,
* Sniffing Breath
Lower Core Activation:
*Fingertip Abdominals, All Fours Abs,
* Pelvic Floor Engagement,
* Standing Multifidi Engagement
Lumbopelvic Stability:
*Marching, Toe Taps
*Opposite Arm/Leg Reach
Neutral Spine:
*Use the Bones! Clock
Strengthening/Mobilizing the Spine:
* Cat/cow, Hip/Shoulder Circles,
* Hip Circles, Tail Wag,
* Round/Flat Back Bridging,
* Bridge Marching, Typewriter/HipDips/8's
* Prone Arm Reaches, Mini Swan
Shoulder Stability and Mobility:
* Telescope Arms, Pinwheels, Angela Snow
* Sternum Drop
Correcting Alignment: Too intricate to list.
Release Work:
,* Skull Clock, Pelvic Clock, Knee Stirs/Folds
Stretching
* Down Dog, Cat/Cow, Child's pose,
* Kneeling Hip Flexor Stretch, Butterfly
* Half Straddle, Full Stradle, Knees to chest,
* Torso Twist, Figure 4, Hamstring,
* Small Ball Hip Flexor
Pilates Movement Principals and 1 REFORMER exercise to teach that principle: -
answer- Abdominal Strengthening: short Box Abdominals
Breathing: Footwork
Lower Core Activation: Kneeling Abdominals
Lumbopelvic Stability: Bridging and Pelvic Lift
Neutral Spine: Feet in Straps
Strengthening and Mobilizing the Spine: Shirt Spine
Shoulder Stability and Mobility: Long Stretch
Correcting Alignment: Semi Circle
Release Work:
Feet in Straps - side Splits
Elephant (reaching there!)
Stretching: Front Splits
Pilates Movement Principals and 1 CHAIR exercise to teach that principle: - answer-
Abdominal Strengthening: Teaser on Floor
Breathing: all of them
Lower Core Activation: Hamstring 3
Lumbopelvic Stability: Standing Leg Pumps
Neutral Spine: Hamstring Stretch 1
Strengthening and Mobilizing the Spine: Swan
Shoulder Stability and Mobility: Hamstring 3
Correcting Alignment: Mermaid
Release Work: :
Stretching: Achillies Tendon Stretch
Pilates Movement Principals and 1 Tower/Trapeze exercise to teach that principle: -
answer- Abdominal Strengthening: Teaser
Breathing: all of them
Lower Core Activation: Roll Down
Lumbopelvic Stability: Parakeet
Neutral Spine: Leg Sorings Supine
Strengthening and Mobilizing the Spine: Swan Push Through Bar
Shoulder Stability and Mobility: Rowing Front
Correcting Alignment: Roll Down
Release Work: Spread Eagle
Stretching: Circle Saw
, Pilates Movement Principals and 1 BARREL exercise to teach that principle: - answer-
Abdominal Strengthening: well abdominal series
Breathing: all of them
Lower Core Activation: Teaser: Forward and Reverse
Lumbopelvic Stability: swimming
Neutral Spine: Feet in Straps
Strengthening and Mobilizing the Spine:Swan
Shoulder Stability and Mobility:
Correcting Alignment:
Release Work: Piriformis/Posterior Hip Stretch
Stretching: Ladder Barrel Stretches
4 Muscles of the Core (Inner Unit) - answer- Transverse Abdominus
Pelvic Floor
Diaphragm
Multifidi
(Perhaps plus Quadratus Laborum, Psoas Major)
What country was Joseph Pilates Born in? - answer- Germany
In what year did Joseph Pilates come to the US? - answer- 1926
What American City did he live and work in? - answer- New York
What bony landmarks define a neutral spine? - answer- The ASIS (anterior superior iliac
spine) and the public bone are in a horizontal plane about parallel to the ground.
List 2 ways to modify spine stretch for clients with tight hamstrings? - answer- 1) Bend
knees slightly
2) Bolster the sit bones with a rolled up mat or blanket
List Mat 4 Exercises that require caution for clients with low back problems: - answer-
Spine Stretch Forward
Spine Twist
Rolling Like a Ball
Rollover
The Hundred
Leg Circles
Neck Pull
Side Bend
Boomerang
Design a short (15 exercise) Mat Class - answer-
List the Key Areas Pilates Target/Work: - answer- Abdominals (Sagital and Oblique)
Pilates Principles - answer- Balanced Muscle Development
Breathing
Centering
Concentration
Control
Precision
Relaxation
Rhythm/Flow
Whole Body Movement (Acivation)
Pilates Movement Principals (+Pre-Pilates Exercises for each) - answer- Abdominal
Strengthening:
*Ab Curl, Oblique Abdominals
Breathing:
*Diaphragmatic, Lateral, One Lung,
* Sniffing Breath
Lower Core Activation:
*Fingertip Abdominals, All Fours Abs,
* Pelvic Floor Engagement,
* Standing Multifidi Engagement
Lumbopelvic Stability:
*Marching, Toe Taps
*Opposite Arm/Leg Reach
Neutral Spine:
*Use the Bones! Clock
Strengthening/Mobilizing the Spine:
* Cat/cow, Hip/Shoulder Circles,
* Hip Circles, Tail Wag,
* Round/Flat Back Bridging,
* Bridge Marching, Typewriter/HipDips/8's
* Prone Arm Reaches, Mini Swan
Shoulder Stability and Mobility:
* Telescope Arms, Pinwheels, Angela Snow
* Sternum Drop
Correcting Alignment: Too intricate to list.
Release Work:
,* Skull Clock, Pelvic Clock, Knee Stirs/Folds
Stretching
* Down Dog, Cat/Cow, Child's pose,
* Kneeling Hip Flexor Stretch, Butterfly
* Half Straddle, Full Stradle, Knees to chest,
* Torso Twist, Figure 4, Hamstring,
* Small Ball Hip Flexor
Pilates Movement Principals and 1 REFORMER exercise to teach that principle: -
answer- Abdominal Strengthening: short Box Abdominals
Breathing: Footwork
Lower Core Activation: Kneeling Abdominals
Lumbopelvic Stability: Bridging and Pelvic Lift
Neutral Spine: Feet in Straps
Strengthening and Mobilizing the Spine: Shirt Spine
Shoulder Stability and Mobility: Long Stretch
Correcting Alignment: Semi Circle
Release Work:
Feet in Straps - side Splits
Elephant (reaching there!)
Stretching: Front Splits
Pilates Movement Principals and 1 CHAIR exercise to teach that principle: - answer-
Abdominal Strengthening: Teaser on Floor
Breathing: all of them
Lower Core Activation: Hamstring 3
Lumbopelvic Stability: Standing Leg Pumps
Neutral Spine: Hamstring Stretch 1
Strengthening and Mobilizing the Spine: Swan
Shoulder Stability and Mobility: Hamstring 3
Correcting Alignment: Mermaid
Release Work: :
Stretching: Achillies Tendon Stretch
Pilates Movement Principals and 1 Tower/Trapeze exercise to teach that principle: -
answer- Abdominal Strengthening: Teaser
Breathing: all of them
Lower Core Activation: Roll Down
Lumbopelvic Stability: Parakeet
Neutral Spine: Leg Sorings Supine
Strengthening and Mobilizing the Spine: Swan Push Through Bar
Shoulder Stability and Mobility: Rowing Front
Correcting Alignment: Roll Down
Release Work: Spread Eagle
Stretching: Circle Saw
, Pilates Movement Principals and 1 BARREL exercise to teach that principle: - answer-
Abdominal Strengthening: well abdominal series
Breathing: all of them
Lower Core Activation: Teaser: Forward and Reverse
Lumbopelvic Stability: swimming
Neutral Spine: Feet in Straps
Strengthening and Mobilizing the Spine:Swan
Shoulder Stability and Mobility:
Correcting Alignment:
Release Work: Piriformis/Posterior Hip Stretch
Stretching: Ladder Barrel Stretches
4 Muscles of the Core (Inner Unit) - answer- Transverse Abdominus
Pelvic Floor
Diaphragm
Multifidi
(Perhaps plus Quadratus Laborum, Psoas Major)
What country was Joseph Pilates Born in? - answer- Germany
In what year did Joseph Pilates come to the US? - answer- 1926
What American City did he live and work in? - answer- New York
What bony landmarks define a neutral spine? - answer- The ASIS (anterior superior iliac
spine) and the public bone are in a horizontal plane about parallel to the ground.
List 2 ways to modify spine stretch for clients with tight hamstrings? - answer- 1) Bend
knees slightly
2) Bolster the sit bones with a rolled up mat or blanket
List Mat 4 Exercises that require caution for clients with low back problems: - answer-
Spine Stretch Forward
Spine Twist
Rolling Like a Ball
Rollover
The Hundred
Leg Circles
Neck Pull
Side Bend
Boomerang
Design a short (15 exercise) Mat Class - answer-
List the Key Areas Pilates Target/Work: - answer- Abdominals (Sagital and Oblique)
