Balanced Body Comprehensive
Pilates Quiz Questions & Answers
Already Graded A+
1.Pilates Principles
Balanced Muscle Development
Breathing
Centering
Concentration
Control
Precision
Relaxation
Rhythm/Flow
Whole Body Movement (Acivation)
2.Pilates Movement Principals (+Pre-Pilates Exercises for each)
Abdominal Strengthening:
*Ab Curl, Oblique Abdominals
Breathing:
*Diaphragmatic, Lateral, One Lung,
• Sniffing Breath
Lower Core Activation:
*Fingertip Abdominals, All Fours Abs,
• Pelvic Floor Engagement,
• Standing Multifidi Engagement
,Lumbopelvic Stability:
*Marching, Toe Taps
*Opposite Arm/Leg Reach
Neutral Spine:
*Use the Bones! Clock
Strengthening/Mobilizing the Spine:
• Cat/cow, Hip/Shoulder Circles,
• Hip Circles, Tail Wag,
• Round/Flat Back Bridging,
• Bridge Marching, Typewriter/HipDips/8's
• Prone Arm Reaches, Mini Swan
Shoulder Stability and Mobility:
• Telescope Arms, Pinwheels, Angela Snow
• Sternum Drop
Correcting Alignment: Too intricate to list.
Release Work:
• Skull Clock, Pelvic Clock, Knee Stirs/Folds
Stretching
• Down Dog, Cat/Cow, Child's pose,
• Kneeling Hip Flexor Stretch, Butterfly
• Half Straddle, Full Stradle, Knees to chest,
• Torso Twist, Figure 4, Hamstring,
• Small Ball Hip Flexor
, 3.Pilates Movement Principals and 1 REFORMER exercise to teach that principle:
Abdominal Strengthening: short Box Abdominals
Breathing: Footwork
Lower Core Activation: Kneeling Abdominals
Lumbopelvic Stability: Bridging and Pelvic Lift
Neutral Spine: Feet in Straps
Strengthening and Mobilizing the Spine: Shirt Spine
Shoulder Stability and Mobility: Long Stretch
Correcting Alignment: Semi Circle
Release Work:
Feet in Straps - side Splits
Elephant (reaching there!)
Stretching: Front Splits
4.Pilates Movement Principals and 1 CHAIR exercise to teach that principle:
Abdominal Strengthening: Teaser on Floor
Breathing: all of them
Lower Core Activation: Hamstring 3
Lumbopelvic Stability: Standing Leg Pumps
Neutral Spine: Hamstring Stretch 1
Strengthening and Mobilizing the Spine: Swan
Shoulder Stability and Mobility: Hamstring 3
Correcting Alignment: Mermaid
Release Work: :
Stretching: Achillies Tendon Stretch
5.Pilates Movement Principals and 1 Tower/Trapeze exercise to teach that principle:
Abdominal Strengthening: Teaser
Breathing: all of them
Lower Core Activation: Roll Down
Lumbopelvic Stability: Parakeet
Pilates Quiz Questions & Answers
Already Graded A+
1.Pilates Principles
Balanced Muscle Development
Breathing
Centering
Concentration
Control
Precision
Relaxation
Rhythm/Flow
Whole Body Movement (Acivation)
2.Pilates Movement Principals (+Pre-Pilates Exercises for each)
Abdominal Strengthening:
*Ab Curl, Oblique Abdominals
Breathing:
*Diaphragmatic, Lateral, One Lung,
• Sniffing Breath
Lower Core Activation:
*Fingertip Abdominals, All Fours Abs,
• Pelvic Floor Engagement,
• Standing Multifidi Engagement
,Lumbopelvic Stability:
*Marching, Toe Taps
*Opposite Arm/Leg Reach
Neutral Spine:
*Use the Bones! Clock
Strengthening/Mobilizing the Spine:
• Cat/cow, Hip/Shoulder Circles,
• Hip Circles, Tail Wag,
• Round/Flat Back Bridging,
• Bridge Marching, Typewriter/HipDips/8's
• Prone Arm Reaches, Mini Swan
Shoulder Stability and Mobility:
• Telescope Arms, Pinwheels, Angela Snow
• Sternum Drop
Correcting Alignment: Too intricate to list.
Release Work:
• Skull Clock, Pelvic Clock, Knee Stirs/Folds
Stretching
• Down Dog, Cat/Cow, Child's pose,
• Kneeling Hip Flexor Stretch, Butterfly
• Half Straddle, Full Stradle, Knees to chest,
• Torso Twist, Figure 4, Hamstring,
• Small Ball Hip Flexor
, 3.Pilates Movement Principals and 1 REFORMER exercise to teach that principle:
Abdominal Strengthening: short Box Abdominals
Breathing: Footwork
Lower Core Activation: Kneeling Abdominals
Lumbopelvic Stability: Bridging and Pelvic Lift
Neutral Spine: Feet in Straps
Strengthening and Mobilizing the Spine: Shirt Spine
Shoulder Stability and Mobility: Long Stretch
Correcting Alignment: Semi Circle
Release Work:
Feet in Straps - side Splits
Elephant (reaching there!)
Stretching: Front Splits
4.Pilates Movement Principals and 1 CHAIR exercise to teach that principle:
Abdominal Strengthening: Teaser on Floor
Breathing: all of them
Lower Core Activation: Hamstring 3
Lumbopelvic Stability: Standing Leg Pumps
Neutral Spine: Hamstring Stretch 1
Strengthening and Mobilizing the Spine: Swan
Shoulder Stability and Mobility: Hamstring 3
Correcting Alignment: Mermaid
Release Work: :
Stretching: Achillies Tendon Stretch
5.Pilates Movement Principals and 1 Tower/Trapeze exercise to teach that principle:
Abdominal Strengthening: Teaser
Breathing: all of them
Lower Core Activation: Roll Down
Lumbopelvic Stability: Parakeet
