Mat Pilates Study Guide - Balanced Body
UPDATED ACTUAL Questions and
CORRECT Answers
What are the three levels of observation an instructor can use to analyze a client's movement
patterns? - CORRECT ANSWER - global, integrated planar and local
When observing vertical alignment from the side, what key bony landmarks do you want to line
up with the plumb line of gravity? - CORRECT ANSWER - Tip of earlobe, top of
shoulder, center of rib cage, high point of illiac creast, mid-point of the lateral side of the knee,
slightly in front of the lateral malleolus of the ankle
What muscle imbalances are usually associated with thoracic kyphosis? - CORRECT
ANSWER - Thoracic extensors and scapular stabilizers are weak or long, anterior chest
muscles are tight or short
When training clients what key factors are important to consider when planning our exercise
program? - CORRECT ANSWER - Current fitness level, age, quality of motor control and
learning style
The 80/20 rule in training applies to what philosophy? - CORRECT ANSWER - When
training, 80% of a session is dedicated to refining skills the client has already learned and 20% to
learn new skills.
What are the four elements of Trunk Integration? - CORRECT ANSWER - Breathing,
inner unit, outer units, spinal mobility
On an inhale, the diaphragm contracts and the dome moves - CORRECT ANSWER -
downward, drawing air in
Inhaling generally helps to facilitate what spinal movement - CORRECT ANSWER -
extension
, The inner unity or core includes what muscles - CORRECT ANSWER - Pelvic floor,
transverse abdominis, multifidi and diaphragm
What foundational exercises bring awareness to breath in relationship to the transversus
abdominis - CORRECT ANSWER - Fingertip abdominals
All four abdominals
In a normal, healthy body, the inner unit of the core fires - CORRECT ANSWER -
Reflexively in reaction to postural changes and load being placed on the spine, Consciously
when needed for support, and helps to propel the body forward.
Supine exercises which teach lumbopelvic stability - CORRECT ANSWER - marching,
toe taps, dead bugs
Which exercise is a good way to teach lumbopelvic stability in prone - CORRECT
ANSWER - swimming
A supine exercise which strengthens the hamstring and glutes while training stability in the
oblique slings is - CORRECT ANSWER - bridge marching
The primary functions of the spine include - CORRECT ANSWER - Force transference
Protection of the spinal cord and nerve roots
movement
What is the name of the first cervical vertebrae - CORRECT ANSWER - atlas
The purpose of the tail wag and seated side stretch is to facilitate and enhance what spinal
movements - CORRECT ANSWER - lateral flexion
UPDATED ACTUAL Questions and
CORRECT Answers
What are the three levels of observation an instructor can use to analyze a client's movement
patterns? - CORRECT ANSWER - global, integrated planar and local
When observing vertical alignment from the side, what key bony landmarks do you want to line
up with the plumb line of gravity? - CORRECT ANSWER - Tip of earlobe, top of
shoulder, center of rib cage, high point of illiac creast, mid-point of the lateral side of the knee,
slightly in front of the lateral malleolus of the ankle
What muscle imbalances are usually associated with thoracic kyphosis? - CORRECT
ANSWER - Thoracic extensors and scapular stabilizers are weak or long, anterior chest
muscles are tight or short
When training clients what key factors are important to consider when planning our exercise
program? - CORRECT ANSWER - Current fitness level, age, quality of motor control and
learning style
The 80/20 rule in training applies to what philosophy? - CORRECT ANSWER - When
training, 80% of a session is dedicated to refining skills the client has already learned and 20% to
learn new skills.
What are the four elements of Trunk Integration? - CORRECT ANSWER - Breathing,
inner unit, outer units, spinal mobility
On an inhale, the diaphragm contracts and the dome moves - CORRECT ANSWER -
downward, drawing air in
Inhaling generally helps to facilitate what spinal movement - CORRECT ANSWER -
extension
, The inner unity or core includes what muscles - CORRECT ANSWER - Pelvic floor,
transverse abdominis, multifidi and diaphragm
What foundational exercises bring awareness to breath in relationship to the transversus
abdominis - CORRECT ANSWER - Fingertip abdominals
All four abdominals
In a normal, healthy body, the inner unit of the core fires - CORRECT ANSWER -
Reflexively in reaction to postural changes and load being placed on the spine, Consciously
when needed for support, and helps to propel the body forward.
Supine exercises which teach lumbopelvic stability - CORRECT ANSWER - marching,
toe taps, dead bugs
Which exercise is a good way to teach lumbopelvic stability in prone - CORRECT
ANSWER - swimming
A supine exercise which strengthens the hamstring and glutes while training stability in the
oblique slings is - CORRECT ANSWER - bridge marching
The primary functions of the spine include - CORRECT ANSWER - Force transference
Protection of the spinal cord and nerve roots
movement
What is the name of the first cervical vertebrae - CORRECT ANSWER - atlas
The purpose of the tail wag and seated side stretch is to facilitate and enhance what spinal
movements - CORRECT ANSWER - lateral flexion
