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Polestar Pilates Mat (Latest 2024/ 2025 Update) Questions and Verified Answers| Grade A| 100% Correct

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Polestar Pilates Mat (Latest 2024/ 2025 Update) Questions and Verified Answers| Grade A| 100% Correct Q: Indirect cueing Answer: "imagine your spine is like a string of pearls" Q: Which exercise most challenging for core control in spine flexion Answer: control balance Q: Ways to progress exercises Answer: increase lever length decrease base of support slow the tempo Q: Which exercises have same orientation to gravity Answer: double leg kick & leg pull front Q: sidebend is what plane Answer: frontal/coronal Q: Direct imaging cue Answer: equal weight on sits bones Q: SPINE TWIST Answer: Long sit, legs hip width, Arms outstretched, ribs over pelvis both sits bones stay equal on mat Q: STANDING ROLL DOWN Answer: Standing, hip width, feet parallel, 60% ball of foot, pelvis vertical nod head forward, pelvis rolls very last. inhale roll up from pelvis first this is good for if they have difficulty with roll up on mat Q: SINGLE LEG KICK Answer: Prone on forearms, pubic bone on mat, shoulders de- pressed/abducted knees/hips extended Pull elbows toward pelvis or press UE apart Flex one knee, pulse twice then extend LONG No change lumbar curve. No hip hike Q: SWIMMING Answer: Prone on mat, UE/LE outstretched Low ribs stay on mat, no lumbar dump/change. Pulse 4 in/out UE/LE reach away from each other Q: SAW Answer: Seated, legs outstretched slight abducted, hands rest @ sides

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PolestarlPilateslMatl(LatestlUpdate)l
QuestionslandlVerifiedlAnswers|lGradelA|l
100%lCorrect

Q:lIndirectlcueing
Answer:
l"imaginelyourlspinelisllikelalstringloflpearls"



Q:lWhichlexerciselmostlchallenginglforlcorelcontrollinlspinelflexion
Answer:
lcontrollbalance



Q:lWaysltolprogresslexercises
Answer:
lincreaselleverllengthldecreaselbaseloflsupport
slowltheltempo



Q:lWhichlexerciseslhavelsamelorientationltolgravity
Answer:
ldoublelleglkickl&lleglpulllfront



Q:lsidebendlislwhatlplane
Answer:
lfrontal/coronal



Q:lDirectlimaginglcue

, Answer:
lequallweightlonlsitslbones



Q:lSPINElTWIST
Answer:
lLonglsit,llegslhiplwidth,lArmsloutstretched,lribsloverlpelvislbothlsitslboneslstaylequallonlmat
l



Q:lSTANDINGlROLLlDOWN
Answer:
lStanding,lhiplwidth,lfeetlparallel,l60%lballloflfoot,lpelvislvertical
nodlheadlforward,lpelvislrollslveryllast.linhalelrollluplfromlpelvislfirst
thislislgoodlforlifltheylhaveldifficultylwithlrollluplonlmat



Q:lSINGLElLEGlKICK
Answer:
lPronelonlforearms,lpubiclbonelonlmat,lshoulderslde-lpressed/abductedlknees/hipslextended
PulllelbowsltowardlpelvislorlpresslUElapartlFlexlonelknee,lpulseltwicelthenlextendlLONGlNol
changellumbarlcurve.lNolhiplhike



Q:lSWIMMING
Answer:
lPronelonlmat,lUE/LEloutstretched
Lowlribslstaylonlmat,lnollumbarldump/change.lPulsel4lin/out
UE/LElreachlawaylfromleachlother



Q:lSAW
Answer:
lSeated,llegsloutstretchedlslightlabducted,lhandslrestl@lsides

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