Reformer pilates - Final exam
All Balanced Body springs should be replaced at least every ______ years. -
ANS-Every 2 years
Describe the proper Allegro footbar positions needed for safe standing storage - ANS-3
holes showing
Footbar high position
All springs hooked
Straps secured on shoulder rests
Discuss breathing basics - ANS-Diaphragm is the ceiling of the core in the inner unit.
It's the primary muscle for respiration.
Inhale - Spinal extension, lateral flexion, spinal rotation. Diaphragm retracts, dome
moves down, abdominal pressure increases, pelvic floor responds.
Exhale - Spinal flexion, lateral flexion, spinal rotation. Diaphragm relaxes, dome moves
up, transversus abdominus contracts, pelvic floor responds.
Discuss Lower body training - ANS-Alignment
Balanced muscle development & range of motion
Functional movement skills
Discuss Mobility & restoration - ANS-Mobility
Restoration, recovery & relaxation
Discuss spinal mobility & strength - ANS-Spine is central axis of body
Force transference & fluid connection of body parts
Protects spinal cord & nerve roots
Creates movement
,Discuss Upper body training - ANS-Movements of upper body
Glenohumeral stability
Scapular stability & mobility
Functional movement patterns
Integrating the upper body into whole body movement
During months 3 to 4 of pregnancy, what should be avoided?
What should be the focus? - ANS-Avoid:
Prone work
Inversion & rolling
Focus on:
Stretches for low back
Abdominals that are comfortable
Pelvic stability
Flexibiliy of abs (Cat/Camel, Supine stretches over physio ball)
Low blood pressure - change positions slowly
During months 4 to 5 of pregnancy, what should be avoided?
What should be the focus? - ANS-Avoid:
Deep psoas & hip flexors
Focus:
Stability instead of mobility of the pelvis & shoulders
Modify:
Use wedge pillow to elevate the heart above the pelvis for all supine work or eliminate
the exercises
During months 6 to 9 of pregnancy, what should be avoided?
What should be the focus? - ANS-During these months, client cannot flex their spine
and hips.
,The hormone relaxin is circulating in the body at high levels, which loosens the
ligaments aroudn the joints. This causes a lack of stability around the pelvis which
causes low back, joint, & hip problems.
Edema can start to settle in the ankles & lower legs
Modify:
Wider leg positions
Focus on limbs instead of core
Light adductors
Abductors
Light abs
Strengthen glutes & quads
Strengthen arms & upper torso to hold baby
Keep feet up when possible to decrease swelling
During post-natal, what should be avoided?
What should be the focus? - ANS-Focus:
Simple core activation
Pelvic floor
Pelvic stability
If episiotomy repairs, wait until the bleeding stops (4 to 6 weeks)
During the first trimester of pregnancy, what exercises should be the focus? -
ANS-Pelvic floor
Adductors
Abdominals
Core stabilization
Arm & upper back strength
Low back & chest flexibility
Decrease inversion exercises & rolling
Exercise family: Adductors / Abductors
What are the exercises? - ANS-Standing
Feet in straps
Horseback
Splits
, Exercise family: Bridging
What are the exercises? - ANS-Bridging / Pelvic lift
Semi circle
Exercise family: Feet in straps
What are the exercises? - ANS-Feet in straps
Exercise family: Footwork
What are the exercises? - ANS-Footwork & single leg
Jumping
Exercise family: Hundred
What are the exercises? - ANS-Supine arm work
100
Coordination
Backstroke
Exercise family: Mermaid / Side stretch
What are the exercises? - ANS-Mermaid
Short box mermaid
Twist
Exercise family: Mobilizing anterior shoulder
What are the exercises? - ANS-Arm work serve a tray
Rowing front
Exercise family: Mobilizing calves
What are the exercises? - ANS-Footwork flex & release and Running in place
Elephant
Jumping
Exercise family: Mobilizing hip adductors
All Balanced Body springs should be replaced at least every ______ years. -
ANS-Every 2 years
Describe the proper Allegro footbar positions needed for safe standing storage - ANS-3
holes showing
Footbar high position
All springs hooked
Straps secured on shoulder rests
Discuss breathing basics - ANS-Diaphragm is the ceiling of the core in the inner unit.
It's the primary muscle for respiration.
Inhale - Spinal extension, lateral flexion, spinal rotation. Diaphragm retracts, dome
moves down, abdominal pressure increases, pelvic floor responds.
Exhale - Spinal flexion, lateral flexion, spinal rotation. Diaphragm relaxes, dome moves
up, transversus abdominus contracts, pelvic floor responds.
Discuss Lower body training - ANS-Alignment
Balanced muscle development & range of motion
Functional movement skills
Discuss Mobility & restoration - ANS-Mobility
Restoration, recovery & relaxation
Discuss spinal mobility & strength - ANS-Spine is central axis of body
Force transference & fluid connection of body parts
Protects spinal cord & nerve roots
Creates movement
,Discuss Upper body training - ANS-Movements of upper body
Glenohumeral stability
Scapular stability & mobility
Functional movement patterns
Integrating the upper body into whole body movement
During months 3 to 4 of pregnancy, what should be avoided?
What should be the focus? - ANS-Avoid:
Prone work
Inversion & rolling
Focus on:
Stretches for low back
Abdominals that are comfortable
Pelvic stability
Flexibiliy of abs (Cat/Camel, Supine stretches over physio ball)
Low blood pressure - change positions slowly
During months 4 to 5 of pregnancy, what should be avoided?
What should be the focus? - ANS-Avoid:
Deep psoas & hip flexors
Focus:
Stability instead of mobility of the pelvis & shoulders
Modify:
Use wedge pillow to elevate the heart above the pelvis for all supine work or eliminate
the exercises
During months 6 to 9 of pregnancy, what should be avoided?
What should be the focus? - ANS-During these months, client cannot flex their spine
and hips.
,The hormone relaxin is circulating in the body at high levels, which loosens the
ligaments aroudn the joints. This causes a lack of stability around the pelvis which
causes low back, joint, & hip problems.
Edema can start to settle in the ankles & lower legs
Modify:
Wider leg positions
Focus on limbs instead of core
Light adductors
Abductors
Light abs
Strengthen glutes & quads
Strengthen arms & upper torso to hold baby
Keep feet up when possible to decrease swelling
During post-natal, what should be avoided?
What should be the focus? - ANS-Focus:
Simple core activation
Pelvic floor
Pelvic stability
If episiotomy repairs, wait until the bleeding stops (4 to 6 weeks)
During the first trimester of pregnancy, what exercises should be the focus? -
ANS-Pelvic floor
Adductors
Abdominals
Core stabilization
Arm & upper back strength
Low back & chest flexibility
Decrease inversion exercises & rolling
Exercise family: Adductors / Abductors
What are the exercises? - ANS-Standing
Feet in straps
Horseback
Splits
, Exercise family: Bridging
What are the exercises? - ANS-Bridging / Pelvic lift
Semi circle
Exercise family: Feet in straps
What are the exercises? - ANS-Feet in straps
Exercise family: Footwork
What are the exercises? - ANS-Footwork & single leg
Jumping
Exercise family: Hundred
What are the exercises? - ANS-Supine arm work
100
Coordination
Backstroke
Exercise family: Mermaid / Side stretch
What are the exercises? - ANS-Mermaid
Short box mermaid
Twist
Exercise family: Mobilizing anterior shoulder
What are the exercises? - ANS-Arm work serve a tray
Rowing front
Exercise family: Mobilizing calves
What are the exercises? - ANS-Footwork flex & release and Running in place
Elephant
Jumping
Exercise family: Mobilizing hip adductors
