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Exam (elaborations)

Polestar Pilates Exam (2025/ 2026) Questions and Verified Answers| Grade A| 100% Correct

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2024/2025 Written for academic year
Institution Polestar Pilates
Course Polestar Pilates
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Polestar Pilates Exam (2025/ 2026) Questions and Verified Answers| Grade A| 100% Correct

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PolestarlPilateslExaml()lQuestionslandl
VerifiedlAnswers|lGradelA|l100%lCorrect
QUESTION
breathlfacilitateslcorelcontrollandlaxiallelongationl-lthelhundredlexercise-


Answer:
lCylinderloflsupportlforcelcouple:lsynergylbetweenlpelviclfloor,labdominals,landlthorax



QUESTION
hydrauliclamplifier

Answer:
ldiaphragm,ltransducerlabdominals,lmultifidilandlpelviclfloorlregulatelpressure



QUESTION
axiallelongationlplaceslthelbody

Answer:
linlitsloptimallpositionltolincreaselavailableldegreesloflfreedomlandlincreaselefficiencyloflmove
ment



QUESTION
axiallelongationl&lcorelcontrollexercises

Answer:
lpelviclclock,ldeadlbug/femurlarcs,larmlarcs



QUESTION
spinelarticulationlexercise

Answer:
lchestllift,lbridging,lrolllup,lpronelpresslup

,QUESTION
organizationloflthelhead,lneck,landlshoulders

Answer:
lIncreasinglourlawarenessloflthelworldlthroughlimprovedlaccessltolourlsenses:lvision,lhearing,la
ndltouch



QUESTION
organizationloflhead,lneck,landlshoulderslexercises

Answer:
ldart,lbooklopening,lspinelstretch



QUESTION
alignmentlandlweightlbearingloflthelextremities

Answer:
lIdeallalignmentlinvolveslalllbodylpartslapproximatingltowardslthelcentrallaxis,laslmuchlaslstru
cturelpermits.



QUESTION
exerciseslforlalignmentlandlweightlbearingloflthelextremities

Answer:
lquadruped,lleglpulllfront,lstandinglrollldown



QUESTION
movementlintegration

Answer:
lThelmovementloflthelmindlislreflectedlinlthelbodylandlthelmovementloflthelbodylislreflectedli
nlthelmind.lTolmovelisltoldeveloplthelstrengthlofltheldynamiclrelationshiplbetweenlthelmind,lb
ody,landlthellivinglsynergyloflone'slenvironment.l-DawnlStrom

, QUESTION
exerciseslforlmovementlintegration

Answer:
lsideltolside,lsidelkick,lassistedlrolllup



QUESTION
pelviclclocklexercise

Answer:
lImaginelthatltherelislalclockllyinglflatlonlyourllowerlabdomen.lTwelvelo'clocklislatlyourlbellyl
button,l6lo'clocklislatltheltoploflyourlpubic
l
bone.lYourlhiplboneslarelatl9landl3.Youlengagelyourlabdominalsltolmovelthelpelvislonlylanlinc
hlorlsolinleachldirection.lThelgoallisltoldolthislmovementlsmoothlylwithlthelabslandlnotlthelbac
k.lYoulisolatelthelmovementloflthelpelvislsolthatlthelupperlbodylstayslstilllandlrelaxedlandlthel
hiplsocketslallowlthelpelvisltolmovelwithoutlaffectinglthellegs.lUselthislexerciseltolbuildlaware
nessloflpositioninglyourlabs,lpelvis,landlspine.



QUESTION
thelhundredlexercise

Answer:
lhttps://www.dummies.com/health/exercise/pi-llates/how-to-do-the-pilates-hundred-exercise/



QUESTION
DeadlBuglexercise

Answer:
lLielonlyourlbacklwithlyourlarmslextendedltowardslthelceiling
Bendlyourlhipslandlkneesltolal90-degreelangle,lshinslparallelltolthelfloor
Takelaldeeplbreathlin.
Aslyoulexhale,ltightenlyourlabslandlpresslyourllowerlbacklintolthelfloor.lTakelanotherldeeplbre
athlin.
Aslyoulexhale,lslowlylextendlyourlleftlleglstraightloutlandltaplyourlfootlonlthelfloor.lKeeplyour
labsltightlandldon'tlletlyourllowerlbacklliftlofflthelmatl(akaldon'tlarch).lSlowlylreturnlyourlleglt
olthelstartinglposition,lwithoutllettinglthelkneeslmovelpastlthelhips
Repeatlwithlyourloppositelleg.lContinuelalternating.

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