Pilates /
Test
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Out
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Exam --
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Reformer Questions With Correct Answers
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Footwork //- //VERIFIED //ANSWER(S)✔😊
(heels, /
/toes, //prehensile, //v //feet, //tendon //stretch, //wide/2nd //position, //turned //in, //running //in //place)
exhale: //straighten //Legs
inhale: //bend //knees
SPRINGS: //RRB //- //RRR
FOOTBAR: //high //or //low
HEADREST: //as //needed
AVOID: /
/knee/hip/ankle, /
/sensitive //feet, //low //back/hip/SI //joint, //neck/shoulder, //pregnancy //(elevate //torso //16 //weeks)
Roll //Down //- //VERIFIED //ANSWER(S)✔😊
(oblique, //biceps //curl, //posterior //shoulder //press, //rows)
inhale: //engage //abs //and //draw //sitz //bones //together
exhale: //scoop //abs //and //lengthen //low //back //rolling //back //until //sacrum //on //carriage
(small) //inhale: //holding //down
exhale: //roll //back //up //engaging //abs //coming //back //to //start
,SPRINGS: //R //- //RB
FOOTBAR: //no //bar
STRAPS: //short
AVOID: /
/low /
/back/hip/SI /
/joint, //neck/shoulder, //pregnancy //(16 //weeks), //osteoporosis/lumbar //disc/sciatica
Supine //Armwork //- //VERIFIED //ANSWER(S)✔😊
(triceps, //posterior //deltoid //pull, //arm //circles, //latissimus //dorsi //pull)
exhale: //engage //abs //as //arms //move //downward
inhale: //return //arms //to //starting //position
SPRINGS: //R //- //RB
FOOTBAR: //any
STRAPS: //regular //(short)
HEADREST: //as //needed
AVOID: //low //back/hip/SI //joint, //wrist/elbow, //neck/shoulder, //pregnancy //(16 //weeks)
The //Hundred //- //VERIFIED //ANSWER(S)✔😊
(knees //in //table //top, //straight //to //ceiling, //45 //degree //diagonal)
exhale: //engage //abs, //draw //ribs //toward //hips, //lift //head //and //chest, //lower //arms
Pulsing //breath //(can //also //be //smooth): //pump //the //arms //for //10 //sets //of //10
SPRINGS: //R //- //RR
FOOTBAR: //any
STRAPS: //regular
,HEADREST: //as //needed
AVOID: /
/low /
/back/hip/SI /
/joint, //neck/shoulder, //pregnancy //(16 //weeks), //osteoporosis/lumbar //disc/sciatica
Kneeling //Abdominals //Facing //Back //- //VERIFIED //ANSWER(S)✔😊
(flat //back, //round //back, //oblique, //single //arm/leg, //lat. //pull)
exhale: //draw //carriage //forward
inhale: //return //to //starting //position
SPRINGS: //Y //- //RB
FOOTBAR: //no //footbar
AVOID: //sore //wrists/hands, //low //back, //knee, //pregnancy //(12 //weeks)
Kneeling //Abdominals //Facing //Front //- //VERIFIED //ANSWER(S)✔😊(add //arms)
inhale: //press //feet //into //shoulder //rests //and //move //carriage //away //from //platform
exhale: //engage //abs //and //come //back //to //start
SPRINGS: //0 //- //Y
FOOTBAR: //no //bar
AVOID: //sore //wrists/hands, //low //back, //knee, //pregnancy //(12 //weeks)
Feet //in //Straps //- //VERIFIED //ANSWER(S)✔😊(leg //lowers, //scissors, //circles, //frogs)
(hamstring /
/stretch, //hamstring //and //hip //flexor, //single/double //leg //adductor, //lateral //hamstring)
exhale: //start //exercise
inhale: //return //to //start
, SPRINGS: //RB //- //RR
FOOTBAR: //low //or //high
STRAPS: //regular
AVOID: /
/low /
/back/SI /
/joint, /
/hip /
/flexor/hip /
/arthritis, //limited //hamstring //flexibility, //pregnancy //(elevate //torso //after //16 //weeks)
Long //Box //Pulling //Straps //- //VERIFIED //ANSWER(S)✔😊
(pulling //down, //pulling //in //a //T, //triceps //pull //back, //pulling //straps)
exhale: //lift //abs //off //mat //and //slide //shoulder //blades //down //the //back
inhale: //pull //straps //toward //hips
exhale: //return //to //start
SPRINGS: //B //- //RR
BOX: //long //box
FOOTBAR: //no //bar
STRAPS: //very //short //or //holding //ropes
AVOID: //shoulder, //elbow, //wrist/hand, //back, //pregnancy //(after //12 //weeks)
Long //Box //Overhead //Press //and //Swan //- //VERIFIED //ANSWER(S)✔😊
Long //Box //Overhead //Press:
(hands //up, //hands //in, //single //arm)
exhale: //engage //abs //and //press //bar //away
inhale: //return //to //start
Test
/ /
Out
/ /
Exam --
/ // /
Reformer Questions With Correct Answers
/ // // // //
Footwork //- //VERIFIED //ANSWER(S)✔😊
(heels, /
/toes, //prehensile, //v //feet, //tendon //stretch, //wide/2nd //position, //turned //in, //running //in //place)
exhale: //straighten //Legs
inhale: //bend //knees
SPRINGS: //RRB //- //RRR
FOOTBAR: //high //or //low
HEADREST: //as //needed
AVOID: /
/knee/hip/ankle, /
/sensitive //feet, //low //back/hip/SI //joint, //neck/shoulder, //pregnancy //(elevate //torso //16 //weeks)
Roll //Down //- //VERIFIED //ANSWER(S)✔😊
(oblique, //biceps //curl, //posterior //shoulder //press, //rows)
inhale: //engage //abs //and //draw //sitz //bones //together
exhale: //scoop //abs //and //lengthen //low //back //rolling //back //until //sacrum //on //carriage
(small) //inhale: //holding //down
exhale: //roll //back //up //engaging //abs //coming //back //to //start
,SPRINGS: //R //- //RB
FOOTBAR: //no //bar
STRAPS: //short
AVOID: /
/low /
/back/hip/SI /
/joint, //neck/shoulder, //pregnancy //(16 //weeks), //osteoporosis/lumbar //disc/sciatica
Supine //Armwork //- //VERIFIED //ANSWER(S)✔😊
(triceps, //posterior //deltoid //pull, //arm //circles, //latissimus //dorsi //pull)
exhale: //engage //abs //as //arms //move //downward
inhale: //return //arms //to //starting //position
SPRINGS: //R //- //RB
FOOTBAR: //any
STRAPS: //regular //(short)
HEADREST: //as //needed
AVOID: //low //back/hip/SI //joint, //wrist/elbow, //neck/shoulder, //pregnancy //(16 //weeks)
The //Hundred //- //VERIFIED //ANSWER(S)✔😊
(knees //in //table //top, //straight //to //ceiling, //45 //degree //diagonal)
exhale: //engage //abs, //draw //ribs //toward //hips, //lift //head //and //chest, //lower //arms
Pulsing //breath //(can //also //be //smooth): //pump //the //arms //for //10 //sets //of //10
SPRINGS: //R //- //RR
FOOTBAR: //any
STRAPS: //regular
,HEADREST: //as //needed
AVOID: /
/low /
/back/hip/SI /
/joint, //neck/shoulder, //pregnancy //(16 //weeks), //osteoporosis/lumbar //disc/sciatica
Kneeling //Abdominals //Facing //Back //- //VERIFIED //ANSWER(S)✔😊
(flat //back, //round //back, //oblique, //single //arm/leg, //lat. //pull)
exhale: //draw //carriage //forward
inhale: //return //to //starting //position
SPRINGS: //Y //- //RB
FOOTBAR: //no //footbar
AVOID: //sore //wrists/hands, //low //back, //knee, //pregnancy //(12 //weeks)
Kneeling //Abdominals //Facing //Front //- //VERIFIED //ANSWER(S)✔😊(add //arms)
inhale: //press //feet //into //shoulder //rests //and //move //carriage //away //from //platform
exhale: //engage //abs //and //come //back //to //start
SPRINGS: //0 //- //Y
FOOTBAR: //no //bar
AVOID: //sore //wrists/hands, //low //back, //knee, //pregnancy //(12 //weeks)
Feet //in //Straps //- //VERIFIED //ANSWER(S)✔😊(leg //lowers, //scissors, //circles, //frogs)
(hamstring /
/stretch, //hamstring //and //hip //flexor, //single/double //leg //adductor, //lateral //hamstring)
exhale: //start //exercise
inhale: //return //to //start
, SPRINGS: //RB //- //RR
FOOTBAR: //low //or //high
STRAPS: //regular
AVOID: /
/low /
/back/SI /
/joint, /
/hip /
/flexor/hip /
/arthritis, //limited //hamstring //flexibility, //pregnancy //(elevate //torso //after //16 //weeks)
Long //Box //Pulling //Straps //- //VERIFIED //ANSWER(S)✔😊
(pulling //down, //pulling //in //a //T, //triceps //pull //back, //pulling //straps)
exhale: //lift //abs //off //mat //and //slide //shoulder //blades //down //the //back
inhale: //pull //straps //toward //hips
exhale: //return //to //start
SPRINGS: //B //- //RR
BOX: //long //box
FOOTBAR: //no //bar
STRAPS: //very //short //or //holding //ropes
AVOID: //shoulder, //elbow, //wrist/hand, //back, //pregnancy //(after //12 //weeks)
Long //Box //Overhead //Press //and //Swan //- //VERIFIED //ANSWER(S)✔😊
Long //Box //Overhead //Press:
(hands //up, //hands //in, //single //arm)
exhale: //engage //abs //and //press //bar //away
inhale: //return //to //start
