Balanced Body Pilates Comprehensive
UPDATED ACTUAL Questions and
CORRECT Answers
What are the 9 principles of Pilates? - CORRECT ANSWER - - Breathing
- Balanced Muscle Development
- Centering
- Concentration
- Control
- Precision
- Relaxation
- Rhythm & Flow
- Whole Body Movement
What are the precautions of The Hundred on the Reformer? - CORRECT ANSWER -
•Low back, hip, & SI joint problems
•Neck and shoulder injuries
•Pregnancy (avoid after 16 weeks)
• Avoid with osteoporosis, active lumbar disc injuries, & sciatica
What is the purpose of the Hundred? - CORRECT ANSWER - •Teach lumbopelvic
stability
•Strengthen abs and hip flexors
•Increase thoracic flexibility
•Learn to connect the arms with the core
What are the 4 positions of Feet in Straps? - CORRECT ANSWER - •Leg Lowers
•Scissors
,•Circles
•Frogs
What is the purpose of Feet in Straps? - CORRECT ANSWER - •Strengthen abs,
hamstrings, adductors, deep hip external rotators, glutes, & hip abductors
•Increase flexibility of the hamstrings, adductors, & hip flexors
•Develop balance in the hip musculature
What are the precautions for Feet in Straps? - CORRECT ANSWER - •Low back and SI
problems
•Hip flexor injuries and hip arthritis
•Limited hamstring flexibility
•Pregnancy (elevate torso or avoid after 16 weeks)
What is the purpose of Knee Stretch? - CORRECT ANSWER - •Strengthens quads,
hamstrings, and glutes
•Strengthens abs
•Increases pelvic and scapular stability
What are the precautions of Knee Stretch? - CORRECT ANSWER - •Shoulder, arm, and
wrist injuries
•Low back or knee injuries
•Pregnancy ( caution with double knee Stretch after 16 weeks)
What are the springs for standing/side splits? - CORRECT ANSWER - Y to R
What is the purpose of standing/side splits? - CORRECT ANSWER - *Strengthen leg and
hip muscles
•Improve balance and standing postural alignment
, What are the precautions of standing/side splits? - CORRECT ANSWER - •Knee injuries
•Balance problems
•SI joint problems
Pregnancy (caution after 16 weeks)
What are the 10 Pilates Movement Principles? - CORRECT ANSWER - •Breathing
•Lower Core Activation
•Neutral Spine (Finding The Optimum Starting Position(
•Ab strengthening
•Lumbopelvic Stability
•Strengthening and mobilizing the spine
•Shoulder stability and mobility
•Correcting alignment
•Release Work
*Stretching
What is the primary muscle of respiration? - CORRECT ANSWER - The diaphragm
On the inhale what happens to the diaphragm? - CORRECT ANSWER - It contracts
What happens to the dome of the diaphragm during inhalation? - CORRECT ANSWER -
It goes down toward the bottom of the rib cage
How far can the diaphragm go down on the inhale? - CORRECT ANSWER - As far as 4
cm
On the inhale what happens to the volume of the lungs? - CORRECT ANSWER - It
increases
UPDATED ACTUAL Questions and
CORRECT Answers
What are the 9 principles of Pilates? - CORRECT ANSWER - - Breathing
- Balanced Muscle Development
- Centering
- Concentration
- Control
- Precision
- Relaxation
- Rhythm & Flow
- Whole Body Movement
What are the precautions of The Hundred on the Reformer? - CORRECT ANSWER -
•Low back, hip, & SI joint problems
•Neck and shoulder injuries
•Pregnancy (avoid after 16 weeks)
• Avoid with osteoporosis, active lumbar disc injuries, & sciatica
What is the purpose of the Hundred? - CORRECT ANSWER - •Teach lumbopelvic
stability
•Strengthen abs and hip flexors
•Increase thoracic flexibility
•Learn to connect the arms with the core
What are the 4 positions of Feet in Straps? - CORRECT ANSWER - •Leg Lowers
•Scissors
,•Circles
•Frogs
What is the purpose of Feet in Straps? - CORRECT ANSWER - •Strengthen abs,
hamstrings, adductors, deep hip external rotators, glutes, & hip abductors
•Increase flexibility of the hamstrings, adductors, & hip flexors
•Develop balance in the hip musculature
What are the precautions for Feet in Straps? - CORRECT ANSWER - •Low back and SI
problems
•Hip flexor injuries and hip arthritis
•Limited hamstring flexibility
•Pregnancy (elevate torso or avoid after 16 weeks)
What is the purpose of Knee Stretch? - CORRECT ANSWER - •Strengthens quads,
hamstrings, and glutes
•Strengthens abs
•Increases pelvic and scapular stability
What are the precautions of Knee Stretch? - CORRECT ANSWER - •Shoulder, arm, and
wrist injuries
•Low back or knee injuries
•Pregnancy ( caution with double knee Stretch after 16 weeks)
What are the springs for standing/side splits? - CORRECT ANSWER - Y to R
What is the purpose of standing/side splits? - CORRECT ANSWER - *Strengthen leg and
hip muscles
•Improve balance and standing postural alignment
, What are the precautions of standing/side splits? - CORRECT ANSWER - •Knee injuries
•Balance problems
•SI joint problems
Pregnancy (caution after 16 weeks)
What are the 10 Pilates Movement Principles? - CORRECT ANSWER - •Breathing
•Lower Core Activation
•Neutral Spine (Finding The Optimum Starting Position(
•Ab strengthening
•Lumbopelvic Stability
•Strengthening and mobilizing the spine
•Shoulder stability and mobility
•Correcting alignment
•Release Work
*Stretching
What is the primary muscle of respiration? - CORRECT ANSWER - The diaphragm
On the inhale what happens to the diaphragm? - CORRECT ANSWER - It contracts
What happens to the dome of the diaphragm during inhalation? - CORRECT ANSWER -
It goes down toward the bottom of the rib cage
How far can the diaphragm go down on the inhale? - CORRECT ANSWER - As far as 4
cm
On the inhale what happens to the volume of the lungs? - CORRECT ANSWER - It
increases
