BALANCE BODY TEST OUT
QUESTIONS & SOLUTIONS
Pilates Principles - ANSWER1. Breathing
2. Concentration
3. Control
4. Centering
5. Precision
6. Balanced Muscle Development
7. Rhythm/Flow
8. Whole Body Movement
9. Relaxation
Pilates Movement Principles - ANSWER- Breathing
- Core Activation (lower)
- Neutral Spine: Finding the optimal starting position
- Abdominal Strengthening
- Lumbopelvic Stability
- Strengthening & Mobilizing the Spine
- Scapular Stability & Mobility (shoulder)
- Release Work
- Stretching
- Correcting Alignment
Inner Unit of Core Activation/Elements - ANSWER- Multifidi
- Transverse Abdominus
- Pelvic Floor
- Diaphram
Outer Unit - Lumbopelvic Stability - ANSWER- Anterior Oblique Sling System
- Posterior Oblique System
- Deep Longitudinal System
- Lateral System
Anterior oblique sling system - ANSWER- Right serrated anterior
- right External oblique ab
- left Internal oblique abdominal
- left Adductors
Posterior oblique system - ANSWER- latissimus dorsi
- contralateral gluteus maximus
Lateral System - ANSWER- gluteus medius
- gluteus minimus
, - contra lateral adductors of the thigh
Anterior oblique sling system actions - ANSWER- Torso Flexion
- Torso Rotation
- Creating pelvic stability (ex. walking)
Posterior oblique sling actions - ANSWER- rotation
- torso extension
- pelvic stability
- examples: swimming on the mat, walking, running
Deep longitudinal system - ANSWER- erector spinae
- quadratus lumborum
- throracolumbar fascia
- sacrotuberous ligament
- biceps femoris
Deep longitudinal system actions - ANSWERCreates spinal extension as in many Swan
exercises
Lateral System Actions - ANSWER- adduction and abduction of hips
- upslip downslip of pelvis
- balances the forces on pelvis & to keep pelvis level
over femur in walking and standing
When and where was Joseph Huberts Pilates born? - ANSWERIn Germany around
1883
What exercise equipment did Pilates invent? - ANSWER- Universal Reformer
- Wunda chair
- Cadillac
- Ladder barrel
- Spine Corrector
Who were some of the teachers who carried on Pilates work? - ANSWER- Romana
Kryzanowski
- Eve Gentry
- Ron Fletcher
- Carola Trier
- Kathleen Stanford Grant
- Lolita San Miguel
- Mary Bowen
What is TVA and it's actions? - ANSWERTransverse abdominis is the 2nd link in the
inner unit chain. TA acts like a corset to draw in the ab muscles and decrease the
diameter of the waist.
QUESTIONS & SOLUTIONS
Pilates Principles - ANSWER1. Breathing
2. Concentration
3. Control
4. Centering
5. Precision
6. Balanced Muscle Development
7. Rhythm/Flow
8. Whole Body Movement
9. Relaxation
Pilates Movement Principles - ANSWER- Breathing
- Core Activation (lower)
- Neutral Spine: Finding the optimal starting position
- Abdominal Strengthening
- Lumbopelvic Stability
- Strengthening & Mobilizing the Spine
- Scapular Stability & Mobility (shoulder)
- Release Work
- Stretching
- Correcting Alignment
Inner Unit of Core Activation/Elements - ANSWER- Multifidi
- Transverse Abdominus
- Pelvic Floor
- Diaphram
Outer Unit - Lumbopelvic Stability - ANSWER- Anterior Oblique Sling System
- Posterior Oblique System
- Deep Longitudinal System
- Lateral System
Anterior oblique sling system - ANSWER- Right serrated anterior
- right External oblique ab
- left Internal oblique abdominal
- left Adductors
Posterior oblique system - ANSWER- latissimus dorsi
- contralateral gluteus maximus
Lateral System - ANSWER- gluteus medius
- gluteus minimus
, - contra lateral adductors of the thigh
Anterior oblique sling system actions - ANSWER- Torso Flexion
- Torso Rotation
- Creating pelvic stability (ex. walking)
Posterior oblique sling actions - ANSWER- rotation
- torso extension
- pelvic stability
- examples: swimming on the mat, walking, running
Deep longitudinal system - ANSWER- erector spinae
- quadratus lumborum
- throracolumbar fascia
- sacrotuberous ligament
- biceps femoris
Deep longitudinal system actions - ANSWERCreates spinal extension as in many Swan
exercises
Lateral System Actions - ANSWER- adduction and abduction of hips
- upslip downslip of pelvis
- balances the forces on pelvis & to keep pelvis level
over femur in walking and standing
When and where was Joseph Huberts Pilates born? - ANSWERIn Germany around
1883
What exercise equipment did Pilates invent? - ANSWER- Universal Reformer
- Wunda chair
- Cadillac
- Ladder barrel
- Spine Corrector
Who were some of the teachers who carried on Pilates work? - ANSWER- Romana
Kryzanowski
- Eve Gentry
- Ron Fletcher
- Carola Trier
- Kathleen Stanford Grant
- Lolita San Miguel
- Mary Bowen
What is TVA and it's actions? - ANSWERTransverse abdominis is the 2nd link in the
inner unit chain. TA acts like a corset to draw in the ab muscles and decrease the
diameter of the waist.
