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Stott Pilates: Essential Reformer Test Exam
(Questions With Verified Answers) Graded
A+
Order of essential exercises
(Column 1)
Footwork
Second position
Single leg
Hundred
Bend & Stretch
Lift & Lower
Adductor stretch
Short spine
Midback series
Back rowing Preps
Order of essential exercises
(Column 2)
Side arm preps sitting
Side twist sitting
Front rowing preps
Stomach massage
Arms pulling straps (long box)
Round back (short box)
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Straight back (short box)
Twist (short box)
Tree (short box)
Elephant
Mermaid
Leg circles
Knee stretches
Running
Hip lift
Hip rolls
Single thigh stretch
Side splits
Footwork 1-5
1. Toes apart heels together
2. Wrap toes on bar
3. Heels on bar
4. High half toe
5. Lower & Lift
Second position 1-3
1. Parallel
2. Laterally rotated
3. Medially rotated
Single leg 1-3
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1. One leg bent
2. Bicycle
3. Single heel
What is the spring tension for footwork?
3-4 Springs
What is the breathing pattern for essential level footwork?
(1-4) Exhale push carriage out
Inhale return carriage
(5) Inhale push carriage out
Exhale lower heels
Inhale lift heels
Exhale return carriage
What is the foot placement for second position 1-3
1. heels on footbar, ankles dorsiflexed, legs parallel and abducted to hip-distance apart
2. Heels as wide as possible on footbar, ankles dorsiflexed, legs laterally rotated, knees flexed and
pointing over center of feet
3. Heels on bar, abducted slightly wider than hip-distance apart. Legs medially rotated, knees flexed and
touching.
Breathing pattern of single leg
Inhale press carriage out
Exhale return
Stott Pilates: Essential Reformer Test Exam
(Questions With Verified Answers) Graded
A+
Order of essential exercises
(Column 1)
Footwork
Second position
Single leg
Hundred
Bend & Stretch
Lift & Lower
Adductor stretch
Short spine
Midback series
Back rowing Preps
Order of essential exercises
(Column 2)
Side arm preps sitting
Side twist sitting
Front rowing preps
Stomach massage
Arms pulling straps (long box)
Round back (short box)
,SCORE MORE
Straight back (short box)
Twist (short box)
Tree (short box)
Elephant
Mermaid
Leg circles
Knee stretches
Running
Hip lift
Hip rolls
Single thigh stretch
Side splits
Footwork 1-5
1. Toes apart heels together
2. Wrap toes on bar
3. Heels on bar
4. High half toe
5. Lower & Lift
Second position 1-3
1. Parallel
2. Laterally rotated
3. Medially rotated
Single leg 1-3
, SCORE MORE
1. One leg bent
2. Bicycle
3. Single heel
What is the spring tension for footwork?
3-4 Springs
What is the breathing pattern for essential level footwork?
(1-4) Exhale push carriage out
Inhale return carriage
(5) Inhale push carriage out
Exhale lower heels
Inhale lift heels
Exhale return carriage
What is the foot placement for second position 1-3
1. heels on footbar, ankles dorsiflexed, legs parallel and abducted to hip-distance apart
2. Heels as wide as possible on footbar, ankles dorsiflexed, legs laterally rotated, knees flexed and
pointing over center of feet
3. Heels on bar, abducted slightly wider than hip-distance apart. Legs medially rotated, knees flexed and
touching.
Breathing pattern of single leg
Inhale press carriage out
Exhale return
