STOTT PILATES: ESSENTIAL
REFORMER EXAM QUESTIONS AND
ANSWERS 100% CORRECT
Order of essential exercises
(Column 1) - ANSWER-Footwork
Second position
Single leg
Hundred
Bend & Stretch
Lift & Lower
Adductor stretch
Short spine
Midback series
Back rowing Preps
Order of essential exercises
(Column 2) - ANSWER-Side arm preps sitting
Side twist sitting
Front rowing preps
Stomach massage
Arms pulling straps (long box)
Round back (short box)
Straight back (short box)
Twist (short box)
Tree (short box)
Elephant
Mermaid
Leg circles
Knee stretches
Running
Hip lift
Hip rolls
Single thigh stretch
Side splits
Footwork 1-5 - ANSWER-1. Toes apart heels together
2. Wrap toes on bar
3. Heels on bar
4. High half toe
5. Lower & Lift
, Second position 1-3 - ANSWER-1. Parallel
2. Laterally rotated
3. Medially rotated
Single leg 1-3 - ANSWER-1. One leg bent
2. Bicycle
3. Single heel
The ball of the foot is on the footbar for which single leg exercise/s? - ANSWER-One leg
bent
Bicycle
What is the spring tension for single leg? - ANSWER-2-3 Springs
What is the starting position for "hundred"? - ANSWER-Supine
Imprinted position
Legs parallel and adducted in air
Knees flexed (tabletop)
Elbows flexed by sides of body
Hands in straps, fingers long, palms facing away. Scapulae stabilized.
Should the tension be higher or lower of side splits adduction? - ANSWER-Lower
On side splits, what is the breathing pattern? - ANSWER-Abduction: exhale, press
carriage out
Adduction: Exhale, pull carriage in
Exhale where exertion is focused
How should single thigh stretch be initiated? - ANSWER-Exhale, press back foot
against shoulder rest
Where should the springs be during single thigh stretch? - ANSWER-Same side as
back knee on carriage
How would you reduce the pressure on the knee during single thigh stretch? -
ANSWER-Stand next to carriage, with one foot on floor, knee slightly bent and other
foot against shoulder rest, knee slightly bent and resting on carriage
How would you teach Hip rolls - ANSWER-Supine, neutral, heels on footbar, ankles
flexed, legs parallel hip distance apart, arms long by sides.
Ex. Without moving carriage, sequentially articulate spine off carriage from tail to upper
thoracic until hip joints are as extended as possible and spine is neutral
In. Stay. Reaching knees over footbar
Ex. Extend knees to push the carriage out, lowering pelvis to make one line from
shoulder to heels
REFORMER EXAM QUESTIONS AND
ANSWERS 100% CORRECT
Order of essential exercises
(Column 1) - ANSWER-Footwork
Second position
Single leg
Hundred
Bend & Stretch
Lift & Lower
Adductor stretch
Short spine
Midback series
Back rowing Preps
Order of essential exercises
(Column 2) - ANSWER-Side arm preps sitting
Side twist sitting
Front rowing preps
Stomach massage
Arms pulling straps (long box)
Round back (short box)
Straight back (short box)
Twist (short box)
Tree (short box)
Elephant
Mermaid
Leg circles
Knee stretches
Running
Hip lift
Hip rolls
Single thigh stretch
Side splits
Footwork 1-5 - ANSWER-1. Toes apart heels together
2. Wrap toes on bar
3. Heels on bar
4. High half toe
5. Lower & Lift
, Second position 1-3 - ANSWER-1. Parallel
2. Laterally rotated
3. Medially rotated
Single leg 1-3 - ANSWER-1. One leg bent
2. Bicycle
3. Single heel
The ball of the foot is on the footbar for which single leg exercise/s? - ANSWER-One leg
bent
Bicycle
What is the spring tension for single leg? - ANSWER-2-3 Springs
What is the starting position for "hundred"? - ANSWER-Supine
Imprinted position
Legs parallel and adducted in air
Knees flexed (tabletop)
Elbows flexed by sides of body
Hands in straps, fingers long, palms facing away. Scapulae stabilized.
Should the tension be higher or lower of side splits adduction? - ANSWER-Lower
On side splits, what is the breathing pattern? - ANSWER-Abduction: exhale, press
carriage out
Adduction: Exhale, pull carriage in
Exhale where exertion is focused
How should single thigh stretch be initiated? - ANSWER-Exhale, press back foot
against shoulder rest
Where should the springs be during single thigh stretch? - ANSWER-Same side as
back knee on carriage
How would you reduce the pressure on the knee during single thigh stretch? -
ANSWER-Stand next to carriage, with one foot on floor, knee slightly bent and other
foot against shoulder rest, knee slightly bent and resting on carriage
How would you teach Hip rolls - ANSWER-Supine, neutral, heels on footbar, ankles
flexed, legs parallel hip distance apart, arms long by sides.
Ex. Without moving carriage, sequentially articulate spine off carriage from tail to upper
thoracic until hip joints are as extended as possible and spine is neutral
In. Stay. Reaching knees over footbar
Ex. Extend knees to push the carriage out, lowering pelvis to make one line from
shoulder to heels
