Balanced Body Written Test
9 Pilates Principles - Answer -1. Breathing
2. Balanced Muscle Development
3. Centering
4. Control
5. Concentration
6. Precision
7. Relaxation
8. Rhythm/Flow
9. Whole Body Movement
5 Pilates Movement Principles - Answer -1. Breathing
2. Lower Core Activation
3. Lumbopelvic Stability
4. Neutral Spine
5. Release Work
5 muscles of the core or inner unit - Answer -1. Diaphragm
2. Multifidi
3. Pelvic Floor
4. Psoas
5. Transversus abdominus
What country was Joseph Pilates born in? - Answer -Germany
In what year did Joseph Pilates move to the US? - Answer -1926
What US city did Joseph Pilates live and teach in? - Answer -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 - Answer --100
-Rolling like a Ball
, -Double straight leg stretch
Name 3 Mat exercises that are safe throughout pregnancy - Answer -1. Side leg lifts
(abductors, core stability)
2. Mermaid/Side stretch
3. Cat/cow
What bony landmarks define a neutral pelvis? - Answer -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 - Answer -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 -
Answer -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 - Answer -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 - Answer -1. Fingertip Abdominals
2. Breathing/Pelvic Floor Engagement
3. All Fours Abdominals
Name 6 Pre-Pilates exercises for increasing scapular mobility and stability - Answer -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 - Answer -1. Marching
2. Toe taps
3. Opposite Arm/Leg Reach
4. Marching in Bridge
9 Pilates Principles - Answer -1. Breathing
2. Balanced Muscle Development
3. Centering
4. Control
5. Concentration
6. Precision
7. Relaxation
8. Rhythm/Flow
9. Whole Body Movement
5 Pilates Movement Principles - Answer -1. Breathing
2. Lower Core Activation
3. Lumbopelvic Stability
4. Neutral Spine
5. Release Work
5 muscles of the core or inner unit - Answer -1. Diaphragm
2. Multifidi
3. Pelvic Floor
4. Psoas
5. Transversus abdominus
What country was Joseph Pilates born in? - Answer -Germany
In what year did Joseph Pilates move to the US? - Answer -1926
What US city did Joseph Pilates live and teach in? - Answer -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 - Answer --100
-Rolling like a Ball
, -Double straight leg stretch
Name 3 Mat exercises that are safe throughout pregnancy - Answer -1. Side leg lifts
(abductors, core stability)
2. Mermaid/Side stretch
3. Cat/cow
What bony landmarks define a neutral pelvis? - Answer -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 - Answer -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 -
Answer -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 - Answer -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 - Answer -1. Fingertip Abdominals
2. Breathing/Pelvic Floor Engagement
3. All Fours Abdominals
Name 6 Pre-Pilates exercises for increasing scapular mobility and stability - Answer -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 - Answer -1. Marching
2. Toe taps
3. Opposite Arm/Leg Reach
4. Marching in Bridge
