STOTT PILATES: ESSENTIAL REFORMER
EXAM WITH CORRECT SOLUTIONS.
Order of essential exercises
(Column 1) - correct 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) - correct 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 - correct 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 - correct answer- 1. Parallel
2. Laterally rotated
3. Medially rotated
, Single leg 1-3 - correct answer- 1. One leg bent
2. Bicycle
3. Single heel
What is the spring tension for footwork? - correct answer- 3-4
Springs
What is the breathing pattern for essential level footwork? -
correct answer- (1-4) Exhale push carriage out
Inhale return carriage
(5) Inhale push carriage out
Exhale lower heels
Inhale lift heels
Exhale return carriage
What is the foot placement for second position 1-3 - correct
answer- 1. heels on footbar, ankles dorsiflexed, legs parallel
and abducted to hip-distance apart
2. Heels as wide as possible on footbar, ankles dorsiflexed,
legs laterally rotated, knees flexed and pointing over center of
feet
3. Heels on bar, abducted slightly wider than hip-distance apart.
Legs medially rotated, knees flexed and touching.
EXAM WITH CORRECT SOLUTIONS.
Order of essential exercises
(Column 1) - correct 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) - correct 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 - correct 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 - correct answer- 1. Parallel
2. Laterally rotated
3. Medially rotated
, Single leg 1-3 - correct answer- 1. One leg bent
2. Bicycle
3. Single heel
What is the spring tension for footwork? - correct answer- 3-4
Springs
What is the breathing pattern for essential level footwork? -
correct answer- (1-4) Exhale push carriage out
Inhale return carriage
(5) Inhale push carriage out
Exhale lower heels
Inhale lift heels
Exhale return carriage
What is the foot placement for second position 1-3 - correct
answer- 1. heels on footbar, ankles dorsiflexed, legs parallel
and abducted to hip-distance apart
2. Heels as wide as possible on footbar, ankles dorsiflexed,
legs laterally rotated, knees flexed and pointing over center of
feet
3. Heels on bar, abducted slightly wider than hip-distance apart.
Legs medially rotated, knees flexed and touching.
