Balanced Body Pilates 2026 | Graded
✓✓5 Pilates Movement Principles -✓✓1. Breathing
2. Lower Core Activation
3. Lumbopelvic Stability
4. Neutral Spine
5. Release Work
✓✓5 muscles of the core or inner unit -✓✓1. Diaphragm
2. Multifidi
3. Pelvic Floor
4. Psoas
5. Transversus abdominus
✓✓What country was Joseph Pilates born in? -✓✓Germany
✓✓In what year did Joseph Pilates move to the US? -✓✓1926
✓✓What US city did Joseph Pilates live and teach in? -✓✓New York City
✓✓Which of the following mat exercises are contraindicated for clients with
osteoporosis?
-100
-Rolling like a Ball
-Double straight leg stretch
-Swan
-Side leg series
-Single leg kicks -✓✓-100
-Rolling like a Ball
-Double straight leg stretch
✓✓Name 3 Mat exercises that are safe throughout pregnancy -✓✓1. Side leg lifts
(abductors, core stability)
2. Mermaid/Side stretch
3. Cat/cow
✓✓What bony landmarks define a neutral pelvis? -✓✓ASIS and Pubic Bone
-In supine, these are parallel to the ground
-In seated/standing, these are perpendicular to the ground
✓✓List at least 2 ways to modify Spine Stretch for clients with tight hamstrings -✓✓1.
Slightly bend the knees
2. Sit up on a towel, small pad, rolled up mat or box
, ✓✓Name 4-6 mat exercises that require caution for clients with low back problems -
✓✓1. Roll Up
2. Rolling like a Ball
3. Open Leg Rocker
4. Swimming
5. Saw
6. Double leg Stretch
✓✓List 5 ways in which breathing facilitates movement -✓✓1. Inhale facilitates spinal
extension
2. Exhale facilitates spinal flexion
3. Inhale facilitates spinal rotation
4. Exhale activates your core
5. The breath can increase/decrease muscle tone
✓✓Name 3 Pre-Pilates exercises for engaging the core -✓✓1. Fingertip Abdominals
2. Breathing/Pelvic Floor Engagement
3. All Fours Abdominals
✓✓Name 6 Pre-Pilates exercises for increasing scapular mobility and stability -✓✓1.
Telescope Arms - Shoulder Mobility
2. Sternum Drop - Scapular Stability
3. Angels in the Snow - Shoulder Mobility
4. Pinwheel - Mobility
5. Plank - Stability
6. Standing Wall Pushup - Stability
✓✓Name 4 Pre-Pilates Exercises for teaching pelvic stability -✓✓1. Marching
2. Toe taps
3. Opposite Arm/Leg Reach
4. Marching in Bridge
✓✓Name 3 different stretching techniques -✓✓1. Contract/Release
2. Active Isolated Stretch
3. Static Stretching
✓✓What was the name of Joseph Pilates wife? -✓✓Clara
✓✓What did Joseph Pilates call his method? -✓✓Contrology
✓✓Which of these mat exercises require caution for clients with low back problems?
-Spine Twist
-Rollover
-Neck Pull
-Leg Pull Down
✓✓5 Pilates Movement Principles -✓✓1. Breathing
2. Lower Core Activation
3. Lumbopelvic Stability
4. Neutral Spine
5. Release Work
✓✓5 muscles of the core or inner unit -✓✓1. Diaphragm
2. Multifidi
3. Pelvic Floor
4. Psoas
5. Transversus abdominus
✓✓What country was Joseph Pilates born in? -✓✓Germany
✓✓In what year did Joseph Pilates move to the US? -✓✓1926
✓✓What US city did Joseph Pilates live and teach in? -✓✓New York City
✓✓Which of the following mat exercises are contraindicated for clients with
osteoporosis?
-100
-Rolling like a Ball
-Double straight leg stretch
-Swan
-Side leg series
-Single leg kicks -✓✓-100
-Rolling like a Ball
-Double straight leg stretch
✓✓Name 3 Mat exercises that are safe throughout pregnancy -✓✓1. Side leg lifts
(abductors, core stability)
2. Mermaid/Side stretch
3. Cat/cow
✓✓What bony landmarks define a neutral pelvis? -✓✓ASIS and Pubic Bone
-In supine, these are parallel to the ground
-In seated/standing, these are perpendicular to the ground
✓✓List at least 2 ways to modify Spine Stretch for clients with tight hamstrings -✓✓1.
Slightly bend the knees
2. Sit up on a towel, small pad, rolled up mat or box
, ✓✓Name 4-6 mat exercises that require caution for clients with low back problems -
✓✓1. Roll Up
2. Rolling like a Ball
3. Open Leg Rocker
4. Swimming
5. Saw
6. Double leg Stretch
✓✓List 5 ways in which breathing facilitates movement -✓✓1. Inhale facilitates spinal
extension
2. Exhale facilitates spinal flexion
3. Inhale facilitates spinal rotation
4. Exhale activates your core
5. The breath can increase/decrease muscle tone
✓✓Name 3 Pre-Pilates exercises for engaging the core -✓✓1. Fingertip Abdominals
2. Breathing/Pelvic Floor Engagement
3. All Fours Abdominals
✓✓Name 6 Pre-Pilates exercises for increasing scapular mobility and stability -✓✓1.
Telescope Arms - Shoulder Mobility
2. Sternum Drop - Scapular Stability
3. Angels in the Snow - Shoulder Mobility
4. Pinwheel - Mobility
5. Plank - Stability
6. Standing Wall Pushup - Stability
✓✓Name 4 Pre-Pilates Exercises for teaching pelvic stability -✓✓1. Marching
2. Toe taps
3. Opposite Arm/Leg Reach
4. Marching in Bridge
✓✓Name 3 different stretching techniques -✓✓1. Contract/Release
2. Active Isolated Stretch
3. Static Stretching
✓✓What was the name of Joseph Pilates wife? -✓✓Clara
✓✓What did Joseph Pilates call his method? -✓✓Contrology
✓✓Which of these mat exercises require caution for clients with low back problems?
-Spine Twist
-Rollover
-Neck Pull
-Leg Pull Down
