BALANCED BODY WRITTEN TEST OUT WITH COMPLETE SOLUTIONS

BALANCED BODY WRITTEN TEST OUT
WITH COMPLETE SOLUTIONS
Pilates Mat 1 - ANSWER-Written

List the 9 Pilates Principles - ANSWER-1. Breathing
2. Concentration
3. Control
4. Centering
5. Precision
6. Balanced Muscle Development
7. Rhythm/Flow
8. Whole Body Movement
9. Relaxation

Name 5 Pilates Movement Principles - ANSWER-1. Lower core activation
2. Neutral spine
3. Abdominal strengthening
4. Shoulder stability/mobility
5. Alignment

Name the 4 muscles of the core/inner unit - ANSWER-1. Transverse Abdominus
2. Pelvic floor
3. Multifidi
4. Diaphragm

What country was Joseph Pilates born in? - ANSWER-Germany around 1883

In what year did Joesph Pilates move to the US? - ANSWER-1926

What American city did Joesph Pilates live and teach in? - ANSWER-New York City

Circle exercises that are contraindicated for clients with osteoporosis - ANSWER-100
Rolling like a ball
Double straight leg stretch

OK =
-Swan
-Side leg series
-Side leg kicks

Name 3 mat exercises that are safe throughout pregnancy - ANSWER-1. Side leg
series

,2. Cat/cow
3. Pregnant cat

What bony landmarks define a neutral pelvis - ANSWER-Anterior Superior Iliac Spine
(ASIS)
Pubic Symphysis

List two ways to modify spine stretch for clients with tight hamstrings - ANSWER-1.
Bend knees slightly
2. Sit on a mat, towel, block

Name four mat exercises that require caution for clients with low back problems -
ANSWER-1. Rolling like a ball
2. Roll up
3. Neck pull
4. Criss cross

Create a short mat class using 15 exercises - ANSWER-1. Hundred
2. Roll up
3. Single leg circles
4. Rolling like a ball
5. Single leg stretch
6. Double leg stretch
7. Single straight leg stretch
8. Double straight leg stretch
9. Criss cross
10. Saw
11. Swan
12. Single leg kicks
13. Double leg kicks
14. Swimming
15. Side leg lifts

What points must line up for correct leg alignment when viewed from the front and the
side? - ANSWER-Front =
Hips: ASIS
Knee: Center of patella
Ankle: Center of front of ankle

Side =
Hip: High point of iliac crest
Knee: Midpoint of lateral side of knee
Ankle: Lateral malleolus of ankle

Name 3 common leg misalignments and describe them - ANSWER-1. Bow legs - Genu
varum = legs reach out laterally from midline

, 2. Hyper extension = legs reach posteriorly
3. Knock knees - Genu valgum = legs fall medially in relation to midline

List 2 reformer exercises that require caution when working with clients with low back
problems - ANSWER-1. Roll backs
2. Bridging

Design a class using 15 reformer exercises that includes work for all of the major
muscle groups - ANSWER-1. Standing roll downs
2. Footwork
3. 100's
4. Feet in straps
5. Arm work
6. Abdominal work
7. Pulling straps
8. Knee stretch
9. Elephant
10. Long stretch
11. Arm work 2
12. Bridging
13. Standing
14. Lunge
15. Mermaid

Pilates Mat 2 - ANSWER-Written

Listing key areas that an exercise works...options are - ANSWER-Abs - Abdominal
exercises (oblique/sagittal)
Lat - Lateral flexion exercises
Rot - Torso rotation
Back - Back extension
Legs - Lower body - hip, leg, and ankle
Arms - Upper body - Shoulder and arm
SS - Scapular stability
PS - Lumbopelvic stability
St - Stretches

Pilates Reformer 1 - ANSWER-Written

Name 4 Pilates movement principles and list one reformer exercise you would use to
teach that principle - ANSWER-1. Lower core activation - Kneeling abdominals
2. Lumbopelvic stability - Feet in straps (circles)
3. Shoulder stability/mobility - Long box - overhead press/swan
4. Abdominal strengthening - Hundred