Balance Body Test Out Questions || 100% Error-free Answers.
Pilates Principles correct answers 1. 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 correct answers - 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 correct answers - Multifidi
- Transverse Abdominus
- Pelvic Floor
- Diaphram
Outer Unit - Lumbopelvic Stability correct answers - Anterior Oblique Sling System
- Posterior Oblique System
- Deep Longitudinal System
- Lateral System
Anterior oblique sling system correct answers - Right serrated anterior
- right External oblique ab
- left Internal oblique abdominal
- left Adductors
Posterior oblique system correct answers - latissimus dorsi
- contralateral gluteus maximus
Lateral System correct answers - gluteus medius
- gluteus minimus
- contra lateral adductors of the thigh
Anterior oblique sling system actions correct answers - Torso Flexion
- Torso Rotation
- Creating pelvic stability (ex. walking)
Posterior oblique sling actions correct answers - rotation
, - torso extension
- pelvic stability
- examples: swimming on the mat, walking, running
Deep longitudinal system correct answers - erector spinae
- quadratus lumborum
- throracolumbar fascia
- sacrotuberous ligament
- biceps femoris
Deep longitudinal system actions correct answers Creates spinal extension as in many Swan
exercises
Lateral System Actions correct answers - 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? correct answers In Germany around 1883
What exercise equipment did Pilates invent? correct answers - Universal Reformer
- Wunda chair
- Cadillac
- Ladder barrel
- Spine Corrector
Who were some of the teachers who carried on Pilates work? correct answers - Romana
Kryzanowski
- Eve Gentry
- Ron Fletcher
- Carola Trier
- Kathleen Stanford Grant
- Lolita San Miguel
- Mary Bowen
What is TVA and it's actions? correct answers Transverse 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.
What is the diaphragm and it's actions? correct answers It is the primary muscle of
respiration. It forms a dome whose bottom edge attaches to the inside of the rib cage, the 12th
rib. It plays a major role in breathing, as its contraction increases the volume of the thorax
and so inflates the lungs.
What is Multifidi and it's actions? correct answers Multifidi are small muscles that connect
the transverse process of each vertebra from 3 - 4 (or more) levels above. The multifidi and
their partner the rotatores fill in the posterior aspect of the spine between the spinous
processes and the transverse processes and can be felt as the thin & taut band of muscle on
either side of the midline of the spine. It is a core stabilizer.
Pilates Principles correct answers 1. 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 correct answers - 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 correct answers - Multifidi
- Transverse Abdominus
- Pelvic Floor
- Diaphram
Outer Unit - Lumbopelvic Stability correct answers - Anterior Oblique Sling System
- Posterior Oblique System
- Deep Longitudinal System
- Lateral System
Anterior oblique sling system correct answers - Right serrated anterior
- right External oblique ab
- left Internal oblique abdominal
- left Adductors
Posterior oblique system correct answers - latissimus dorsi
- contralateral gluteus maximus
Lateral System correct answers - gluteus medius
- gluteus minimus
- contra lateral adductors of the thigh
Anterior oblique sling system actions correct answers - Torso Flexion
- Torso Rotation
- Creating pelvic stability (ex. walking)
Posterior oblique sling actions correct answers - rotation
, - torso extension
- pelvic stability
- examples: swimming on the mat, walking, running
Deep longitudinal system correct answers - erector spinae
- quadratus lumborum
- throracolumbar fascia
- sacrotuberous ligament
- biceps femoris
Deep longitudinal system actions correct answers Creates spinal extension as in many Swan
exercises
Lateral System Actions correct answers - 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? correct answers In Germany around 1883
What exercise equipment did Pilates invent? correct answers - Universal Reformer
- Wunda chair
- Cadillac
- Ladder barrel
- Spine Corrector
Who were some of the teachers who carried on Pilates work? correct answers - Romana
Kryzanowski
- Eve Gentry
- Ron Fletcher
- Carola Trier
- Kathleen Stanford Grant
- Lolita San Miguel
- Mary Bowen
What is TVA and it's actions? correct answers Transverse 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.
What is the diaphragm and it's actions? correct answers It is the primary muscle of
respiration. It forms a dome whose bottom edge attaches to the inside of the rib cage, the 12th
rib. It plays a major role in breathing, as its contraction increases the volume of the thorax
and so inflates the lungs.
What is Multifidi and it's actions? correct answers Multifidi are small muscles that connect
the transverse process of each vertebra from 3 - 4 (or more) levels above. The multifidi and
their partner the rotatores fill in the posterior aspect of the spine between the spinous
processes and the transverse processes and can be felt as the thin & taut band of muscle on
either side of the midline of the spine. It is a core stabilizer.
