Balanced Body Written Test Out
Pilates Mat 1 - Answer- Written
List the 9 Pilates Principles - Answer- 1. Breathing
2. Concentration
3. Control
4. Centering
5. Precision
6. Balanced Muscle Development
7. Rhythm/Flow
8. Whole Body Movement
9. Relaxation
Name 5 Pilates Movement Principles - Answer- 1. Lower core activation
2. Neutral spine
3. Abdominal strengthening
4. Shoulder stability/mobility
5. Alignment
Name the 4 muscles of the core/inner unit - Answer- 1. Transverse Abdominus
2. Pelvic floor
3. Multifidi
4. Diaphragm
What country was Joseph Pilates born in? - Answer- Germany around 1883
In what year did Joesph Pilates move to the US? - Answer- 1926
What American city did Joesph Pilates live and teach in? - Answer- New York City
Circle exercises that are contraindicated for clients with osteoporosis - Answer- 100
Rolling like a ball
Double straight leg stretch
OK =
-Swan
-Side leg series
-Side leg kicks
Name 3 mat exercises that are safe throughout pregnancy - Answer- 1. Side leg
series
2. Cat/cow
3. Pregnant cat
What bony landmarks define a neutral pelvis - Answer- Anterior Superior Iliac Spine
(ASIS)
Pubic Symphysis
, List two ways to modify spine stretch for clients with tight hamstrings - Answer- 1.
Bend knees slightly
2. Sit on a mat, towel, block
Name four mat exercises that require caution for clients with low back problems -
Answer- 1. Rolling like a ball
2. Roll up
3. Neck pull
4. Criss cross
Create a short mat class using 15 exercises - Answer- 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
Listing key areas that an exercise works...options are - Answer- Abs - Abdominal
exercises (oblique/sagittal)
Lat - Lateral flexion exercises
Rot - Torso rotation
Back - Back extension
Legs - Lower body - hip, leg, and ankle
Arms - Upper body - Shoulder and arm
SS - Scapular stability
PS - Lumbopelvic stability
St - Stretches
Pilates Reformer 1 - Answer- Written
Name 4 Pilates movement principles and list one reformer exercise you would use to
teach that principle - Answer- 1. Lower core activation - Kneeling abdominals
2. Lumbopelvic stability - Feet in straps (circles)
3. Shoulder stability/mobility - Long box - overhead press/swan
4. Abdominal strengthening - Hundred
Placing the springs on the A or pre-loaded position on the reformer makes the
resistance - Answer- Harder
Pilates Mat 1 - Answer- Written
List the 9 Pilates Principles - Answer- 1. Breathing
2. Concentration
3. Control
4. Centering
5. Precision
6. Balanced Muscle Development
7. Rhythm/Flow
8. Whole Body Movement
9. Relaxation
Name 5 Pilates Movement Principles - Answer- 1. Lower core activation
2. Neutral spine
3. Abdominal strengthening
4. Shoulder stability/mobility
5. Alignment
Name the 4 muscles of the core/inner unit - Answer- 1. Transverse Abdominus
2. Pelvic floor
3. Multifidi
4. Diaphragm
What country was Joseph Pilates born in? - Answer- Germany around 1883
In what year did Joesph Pilates move to the US? - Answer- 1926
What American city did Joesph Pilates live and teach in? - Answer- New York City
Circle exercises that are contraindicated for clients with osteoporosis - Answer- 100
Rolling like a ball
Double straight leg stretch
OK =
-Swan
-Side leg series
-Side leg kicks
Name 3 mat exercises that are safe throughout pregnancy - Answer- 1. Side leg
series
2. Cat/cow
3. Pregnant cat
What bony landmarks define a neutral pelvis - Answer- Anterior Superior Iliac Spine
(ASIS)
Pubic Symphysis
, List two ways to modify spine stretch for clients with tight hamstrings - Answer- 1.
Bend knees slightly
2. Sit on a mat, towel, block
Name four mat exercises that require caution for clients with low back problems -
Answer- 1. Rolling like a ball
2. Roll up
3. Neck pull
4. Criss cross
Create a short mat class using 15 exercises - Answer- 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
Listing key areas that an exercise works...options are - Answer- Abs - Abdominal
exercises (oblique/sagittal)
Lat - Lateral flexion exercises
Rot - Torso rotation
Back - Back extension
Legs - Lower body - hip, leg, and ankle
Arms - Upper body - Shoulder and arm
SS - Scapular stability
PS - Lumbopelvic stability
St - Stretches
Pilates Reformer 1 - Answer- Written
Name 4 Pilates movement principles and list one reformer exercise you would use to
teach that principle - Answer- 1. Lower core activation - Kneeling abdominals
2. Lumbopelvic stability - Feet in straps (circles)
3. Shoulder stability/mobility - Long box - overhead press/swan
4. Abdominal strengthening - Hundred
Placing the springs on the A or pre-loaded position on the reformer makes the
resistance - Answer- Harder
