BALANCED BODY PILATES
CERTIFICATION FINAL PAPER 2026
QUESTIONS WITH ANSWERS GRADED A+
◉What are the precautions of The Hundred on the
Reformer?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?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?ANSWER:-•Leg Lowers
•Scissors
•Circles
•Frogs
,◉What is the purpose of Feet in Straps?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?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?ANSWER:-•Strengthens quads,
hamstrings, and glutes
•Strengthens abs
•Increases pelvic and scapular stability
◉What are the precautions of Knee Stretch?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?ANSWER:-Y to R
, ◉What is the purpose of standing/side splits?ANSWER:-*Strengthen
leg and hip muscles
•Improve balance and standing postural alignment
◉What are the precautions of standing/side splits?ANSWER:-•Knee
injuries
•Balance problems
•SI joint problems
Pregnancy (caution after 16 weeks)
◉What are the 10 Pilates Movement Principles?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?ANSWER:-The diaphragm
◉On the inhale what happens to the diaphragm?ANSWER:-It contracts
CERTIFICATION FINAL PAPER 2026
QUESTIONS WITH ANSWERS GRADED A+
◉What are the precautions of The Hundred on the
Reformer?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?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?ANSWER:-•Leg Lowers
•Scissors
•Circles
•Frogs
,◉What is the purpose of Feet in Straps?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?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?ANSWER:-•Strengthens quads,
hamstrings, and glutes
•Strengthens abs
•Increases pelvic and scapular stability
◉What are the precautions of Knee Stretch?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?ANSWER:-Y to R
, ◉What is the purpose of standing/side splits?ANSWER:-*Strengthen
leg and hip muscles
•Improve balance and standing postural alignment
◉What are the precautions of standing/side splits?ANSWER:-•Knee
injuries
•Balance problems
•SI joint problems
Pregnancy (caution after 16 weeks)
◉What are the 10 Pilates Movement Principles?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?ANSWER:-The diaphragm
◉On the inhale what happens to the diaphragm?ANSWER:-It contracts
