Balanced Body Comprehensive Test Out
Questions and Answers
Pilates Principles - Answer -Balanced Muscle Development
Breathing
Centering
Concentration
Control
Precision
Relaxation
Rhythm/Flow
Whole Body Movement
Pilates Movement Principles - Answer -Whole Body Movement
Trunk Integration
Lower Body Training
Upper Body Training
Mobility and Restoration
What are the three levels of observation an instructor can use to analyze a client's
movement? - Answer -Global, Integrated Planar, and Local
What planes makes up Integrated Planar movement? - Answer -Sagittal-
Flexion/Extension
Frontal- Abduction/Adduction & Lateral flexion
Transverse Plane- Medial & Lateral Rotation and Spinal Rotation
When observing vertical alignment from the side, what key bony landmarks do you want
to line up with the plumb line of gravity? - Answer -Tip of earlobe, top of shoulder, center
of rib cage, high point of illiac creast, mid-point of the lateral side of the knee, slightly in
front of the lateral malleolus of the ankle
What muscle imbalances are usually associated with thoracic kyphosis? - Answer -
Thoracic extensors and scapular stabilizers are weak or long, anterior chest muscles
are tight or short
When training clients what key factors are important to consider when planning our
exercise program? - Answer -Current fitness level, age, quality of motor control and
learning style
, The 80/20 rule in training applies to what philosophy? - Answer -When training, 80% of
a session is dedicated to refining skills the client has already learned and 20% to learn
new skills.
What are the four elements of Trunk Integration? - Answer -Breathing, inner unit, outer
units, spinal mobility
On an inhale, the diaphragm contracts and the dome moves - Answer -Downward,
drawing air in
Inhaling generally helps to facilitate what spinal movement - Answer -Extension
(Exhaling -> Flexion)
The inner unit or core includes what muscles? - Answer -Diaphragm, Transverse
Abdominis, Pelvic Floor, and Multifidi
What foundational exercises bring awareness to breath in relationship to the
transversus abdominis?
a. Fingertip abdominals
b. All four abdominals
c. None of the above
d. Both a & b - Answer -Fingertip abdominals
All four abdominals
In a normal, healthy body, the inner unit of the core fires
a. Reflexively in reaction to postural changes and load being placed on the spine
b. Consciously when needed for support
c. To propel the body forward
d. All of the above - Answer -Reflexively in reaction to postural changes and load being
placed on the spine
Consciously when needed for support
To propel the body forward
SUPINE exercises which teach lumbopelvic stability:
a. Marching, Toe Taps, and Dead Bugs
b. Cat/Cow, Tail Wag, Opposite Arm and Leg
c. Marching, Mini Swan, Swimming
d. Bridging, Standing Marching, Standing Diagonal Press - Answer -Marching
Toe Taps
Dead Bugs
Which exercise is a good way to teach lumbopelvic stability in PRONE?
a. Diagonal Press
b. Swimming
c. Dead Bug
Questions and Answers
Pilates Principles - Answer -Balanced Muscle Development
Breathing
Centering
Concentration
Control
Precision
Relaxation
Rhythm/Flow
Whole Body Movement
Pilates Movement Principles - Answer -Whole Body Movement
Trunk Integration
Lower Body Training
Upper Body Training
Mobility and Restoration
What are the three levels of observation an instructor can use to analyze a client's
movement? - Answer -Global, Integrated Planar, and Local
What planes makes up Integrated Planar movement? - Answer -Sagittal-
Flexion/Extension
Frontal- Abduction/Adduction & Lateral flexion
Transverse Plane- Medial & Lateral Rotation and Spinal Rotation
When observing vertical alignment from the side, what key bony landmarks do you want
to line up with the plumb line of gravity? - Answer -Tip of earlobe, top of shoulder, center
of rib cage, high point of illiac creast, mid-point of the lateral side of the knee, slightly in
front of the lateral malleolus of the ankle
What muscle imbalances are usually associated with thoracic kyphosis? - Answer -
Thoracic extensors and scapular stabilizers are weak or long, anterior chest muscles
are tight or short
When training clients what key factors are important to consider when planning our
exercise program? - Answer -Current fitness level, age, quality of motor control and
learning style
, The 80/20 rule in training applies to what philosophy? - Answer -When training, 80% of
a session is dedicated to refining skills the client has already learned and 20% to learn
new skills.
What are the four elements of Trunk Integration? - Answer -Breathing, inner unit, outer
units, spinal mobility
On an inhale, the diaphragm contracts and the dome moves - Answer -Downward,
drawing air in
Inhaling generally helps to facilitate what spinal movement - Answer -Extension
(Exhaling -> Flexion)
The inner unit or core includes what muscles? - Answer -Diaphragm, Transverse
Abdominis, Pelvic Floor, and Multifidi
What foundational exercises bring awareness to breath in relationship to the
transversus abdominis?
a. Fingertip abdominals
b. All four abdominals
c. None of the above
d. Both a & b - Answer -Fingertip abdominals
All four abdominals
In a normal, healthy body, the inner unit of the core fires
a. Reflexively in reaction to postural changes and load being placed on the spine
b. Consciously when needed for support
c. To propel the body forward
d. All of the above - Answer -Reflexively in reaction to postural changes and load being
placed on the spine
Consciously when needed for support
To propel the body forward
SUPINE exercises which teach lumbopelvic stability:
a. Marching, Toe Taps, and Dead Bugs
b. Cat/Cow, Tail Wag, Opposite Arm and Leg
c. Marching, Mini Swan, Swimming
d. Bridging, Standing Marching, Standing Diagonal Press - Answer -Marching
Toe Taps
Dead Bugs
Which exercise is a good way to teach lumbopelvic stability in PRONE?
a. Diagonal Press
b. Swimming
c. Dead Bug
