Balanced Body Test out UPDATED ACTUAL
Questions and CORRECT Answers
Roll Down spring strength - CORRECT ANSWER - R to RB, short straps
Precautions with Roll Down - CORRECT ANSWER - Low Back, Hip and sacroiliac joint
problems (limit ROM,, keep abs working, keep lumbar in slight flexion), neck and shoulder
issues (don't roll back very far), pregnancy (caution after 16 weeks), avoid with osteoporosis,
active lumbar disc injuries and sciatica.
100's precautions - CORRECT ANSWER - avoid with osteoporosis, active lumbar disc
injuries and sciatica. low back, hip and sacroiliac joint problems (Keep knwws bent at 990'),
neck and shoulder injuries (support upper body with a pillow or towels/wedge), pregnancy
(avoid after 16 weeks).
100's purpose - CORRECT ANSWER - teach lumbopelvic stability, strengthen adbs and
hip flexors, increase thoracic flexibility, connect arms to the core.
kneeling abs spring strength - CORRECT ANSWER - y to RB
kneeling abs purpose - CORRECT ANSWER - strengthen the abs, increase pelvic stability,
increase scapular stability, strengthen lats, teres major, serratus anterior, pec major and rotator
cuff, strengthen hip flexor
kneeling ab challenge - CORRECT ANSWER - begin with the hands slightly in front of
the shoulders and go to single leg single arm or single leg and arm.
kneeling ab precautions - CORRECT ANSWER - sore wists and hands (pad the frame),
low back injuries (sm ROM, or avoid), knee injuries (pad the kneed or hold a ball between the
knees or avoid), Pregnncy (Caution after 12 weeks)
Kneeling abs facing front spring strength - CORRECT ANSWER - 0 to Y
, purpose of kneeling abs - CORRECT ANSWER - Strengthen abs, increase pelvic and
scapular stability, strengthen shoulder and scapular stabilizers including lats, teres major, serratus
anterior, pectoralis major and rotator cuff, strengthen hip flexors.
legs in straps precautions - CORRECT ANSWER - hip flexor injuries and hip arthritis
(work in comfortable ROM, straps on knees instead of feet to take pressure off the hips or avoid),
limited hamstring flexibility (needs 65' or more of flexibility to protect the low back if not
possible do on the tower or wall unit instead), pregnancy (elevate torso or avoid after 16 weeks).
Pulling straps precautions - CORRECT ANSWER - Shoulder injuries (keep arms below
90' or avoid), elbow injuries (wrists stay neutral and avoid triceps variation), Wrist and hand
injuries (if not comfortable with the grip avoid), Back injuries (place a pillow or folded towel
under the hips to decompress the low back or avoid). Pregnancy ( avoid after 12 weeks)
Longbox overhead press and swan spring strength - CORRECT ANSWER - B to RR
Longbox overhead press or swan purpose - CORRECT ANSWER - strengthen the
posterior shoulder, torso, hips, and legs, strengthen and stretch the abs, strengthen the triceps and
pectoralis maajor, increase scapular stability.
Short box abs modifications - CORRECT ANSWER - tight hammies (start with bent knees
and straighten as you roll back, tall clients (place the short box over the shoulder bolsters)
precautions for short box abs - CORRECT ANSWER - low back and sacroiliac joint issues
(avoid if lumbar flexion increases symptoms, bend knees to facilitate flexion, limit ROM), Neck
injuries (limit ROM to keep neck symptom free), Shoulder injuries (cross the arms across the
chest rather than holding a bar ror limit ROM, Pregnancy (Caution after 16 weeks), Avoid with
osteoporosis.
Bridging & Pelvic Lift precautions - CORRECT ANSWER - osteoporosis (limit ROM or
avoid), low back and sacroiliac joint issues (avoid if mat bridging increases symptoms, Neck
injuries ( do not roll up past bottom of shoulder blades, knee injuries ( limit ROM in knee
flexion, take a wider stance or avoid), pregnancy (avoid after 16 weeks)
Questions and CORRECT Answers
Roll Down spring strength - CORRECT ANSWER - R to RB, short straps
Precautions with Roll Down - CORRECT ANSWER - Low Back, Hip and sacroiliac joint
problems (limit ROM,, keep abs working, keep lumbar in slight flexion), neck and shoulder
issues (don't roll back very far), pregnancy (caution after 16 weeks), avoid with osteoporosis,
active lumbar disc injuries and sciatica.
100's precautions - CORRECT ANSWER - avoid with osteoporosis, active lumbar disc
injuries and sciatica. low back, hip and sacroiliac joint problems (Keep knwws bent at 990'),
neck and shoulder injuries (support upper body with a pillow or towels/wedge), pregnancy
(avoid after 16 weeks).
100's purpose - CORRECT ANSWER - teach lumbopelvic stability, strengthen adbs and
hip flexors, increase thoracic flexibility, connect arms to the core.
kneeling abs spring strength - CORRECT ANSWER - y to RB
kneeling abs purpose - CORRECT ANSWER - strengthen the abs, increase pelvic stability,
increase scapular stability, strengthen lats, teres major, serratus anterior, pec major and rotator
cuff, strengthen hip flexor
kneeling ab challenge - CORRECT ANSWER - begin with the hands slightly in front of
the shoulders and go to single leg single arm or single leg and arm.
kneeling ab precautions - CORRECT ANSWER - sore wists and hands (pad the frame),
low back injuries (sm ROM, or avoid), knee injuries (pad the kneed or hold a ball between the
knees or avoid), Pregnncy (Caution after 12 weeks)
Kneeling abs facing front spring strength - CORRECT ANSWER - 0 to Y
, purpose of kneeling abs - CORRECT ANSWER - Strengthen abs, increase pelvic and
scapular stability, strengthen shoulder and scapular stabilizers including lats, teres major, serratus
anterior, pectoralis major and rotator cuff, strengthen hip flexors.
legs in straps precautions - CORRECT ANSWER - hip flexor injuries and hip arthritis
(work in comfortable ROM, straps on knees instead of feet to take pressure off the hips or avoid),
limited hamstring flexibility (needs 65' or more of flexibility to protect the low back if not
possible do on the tower or wall unit instead), pregnancy (elevate torso or avoid after 16 weeks).
Pulling straps precautions - CORRECT ANSWER - Shoulder injuries (keep arms below
90' or avoid), elbow injuries (wrists stay neutral and avoid triceps variation), Wrist and hand
injuries (if not comfortable with the grip avoid), Back injuries (place a pillow or folded towel
under the hips to decompress the low back or avoid). Pregnancy ( avoid after 12 weeks)
Longbox overhead press and swan spring strength - CORRECT ANSWER - B to RR
Longbox overhead press or swan purpose - CORRECT ANSWER - strengthen the
posterior shoulder, torso, hips, and legs, strengthen and stretch the abs, strengthen the triceps and
pectoralis maajor, increase scapular stability.
Short box abs modifications - CORRECT ANSWER - tight hammies (start with bent knees
and straighten as you roll back, tall clients (place the short box over the shoulder bolsters)
precautions for short box abs - CORRECT ANSWER - low back and sacroiliac joint issues
(avoid if lumbar flexion increases symptoms, bend knees to facilitate flexion, limit ROM), Neck
injuries (limit ROM to keep neck symptom free), Shoulder injuries (cross the arms across the
chest rather than holding a bar ror limit ROM, Pregnancy (Caution after 16 weeks), Avoid with
osteoporosis.
Bridging & Pelvic Lift precautions - CORRECT ANSWER - osteoporosis (limit ROM or
avoid), low back and sacroiliac joint issues (avoid if mat bridging increases symptoms, Neck
injuries ( do not roll up past bottom of shoulder blades, knee injuries ( limit ROM in knee
flexion, take a wider stance or avoid), pregnancy (avoid after 16 weeks)
