BALANCED BODY - MAT 1 WITH
CORRECT SOLUTIONS
9 Pilates Principles - ANSWER-Breathing
Concentration
Control
Centering
Precision
Balance Muscle Development (BMD)
Rhythm/Flow
Whole Body Movement (WBM)
Relaxation
5 Pilates Movement Principles - ANSWER-Breathing
Lower Core Activation
Neutral Pelvis
Abdominal Strength
Lumbopelvic Stability
4 muscles of the Core/Inner Unit - ANSWER-Pelvic Floor
Transverse Abdominus
Multifidi
Diaphragm
What Country was Joseph Pilates born In? - ANSWER-Germany/1883
What year did Joseph Pilates move to the US? - ANSWER-1926
What US city did Joseph Pilates live and teach in? - ANSWER-New York
Mat exercises that contradict clients with osteoporosis - ANSWER-100, Rollup, Rolling
like a ball, Double straight leg stretch
Ideal Side view Alignment - ANSWER-tip of earlobe, top of shoulder, center of ribcage,
high point of iliac crest, midpoint of lateral side of of the knee, slightly in front of the
lateral malleolus of the ankle
Ideal Back View Vertical Alignment - ANSWER-Center of skull, spine straight, center of
sacrum and tailbone, alignment - center of gluteal fold, center of back of knee, center of
achilles
, Ideal Back View Horizontal Alignment - ANSWER-Ears level, level and balanced
scapula, equal distance between spine and sides of ribs, PSIS level, high point of iliac
crests level, knees level
C Curve - ANSWER-Spinal flexion (cervical, thoracic, and lumbar) and a posterior tilt of
the pelvis
Scoop - ANSWER-drawing the abdominals deep into the body without moving the pelvis
or vertebral column
3 Mat exercises that are safe throughout pregnancy - ANSWER-Spine Side Stretch,
Spine Stretch forward, Side Leg series, Modified Pushup
What bony landmarks define neutral pelvis? - ANSWER-ASIS & Pubic Bone
2 ways to modify Spine Stretch for clients with tight hamstrings - ANSWER-Bend
Knees, Sit on foam roller or rolled mat
4 Mat exercises that require caution for clients with low back problems (round or extend)
- ANSWER-Swan, Open Leg Rocker, Double Leg Kick, Single Leg Kick
Spine Stretch (key areas that are working) - ANSWER-Stretch, PS, Abs
Hundred (key areas that are working) - ANSWER-Abs, PS, Legs
Rollup (key areas that are working) - ANSWER-Abs
Single Leg Circles (key areas that are working) - ANSWER-Legs, PS, SS
Single Leg Stretch (key areas that are working) - ANSWER-Abs, PS, Legs, Stretch
Single Straight Leg Stretch (key areas that are working) - ANSWER-Abs, PS, Legs,
Stretch
Saw (key areas that are working) - ANSWER-Stretch, Rotation, PS
Single Leg Kicks (key areas that are working) - ANSWER-Back, Legs, SS, PS
Double Leg Kicks (key areas that are working) - ANSWER-Back, Legs, Stretch, PS
Sign Leg Lifts (key areas that are working) - ANSWER-Legs, PS, Arms & SS if you are
on your forearm
Seal (key areas that are working) - ANSWER-Abs, PS
Pushups (key areas that are working) - ANSWER-Arms, SS, PS, Stretch(for pike)
CORRECT SOLUTIONS
9 Pilates Principles - ANSWER-Breathing
Concentration
Control
Centering
Precision
Balance Muscle Development (BMD)
Rhythm/Flow
Whole Body Movement (WBM)
Relaxation
5 Pilates Movement Principles - ANSWER-Breathing
Lower Core Activation
Neutral Pelvis
Abdominal Strength
Lumbopelvic Stability
4 muscles of the Core/Inner Unit - ANSWER-Pelvic Floor
Transverse Abdominus
Multifidi
Diaphragm
What Country was Joseph Pilates born In? - ANSWER-Germany/1883
What year did Joseph Pilates move to the US? - ANSWER-1926
What US city did Joseph Pilates live and teach in? - ANSWER-New York
Mat exercises that contradict clients with osteoporosis - ANSWER-100, Rollup, Rolling
like a ball, Double straight leg stretch
Ideal Side view Alignment - ANSWER-tip of earlobe, top of shoulder, center of ribcage,
high point of iliac crest, midpoint of lateral side of of the knee, slightly in front of the
lateral malleolus of the ankle
Ideal Back View Vertical Alignment - ANSWER-Center of skull, spine straight, center of
sacrum and tailbone, alignment - center of gluteal fold, center of back of knee, center of
achilles
, Ideal Back View Horizontal Alignment - ANSWER-Ears level, level and balanced
scapula, equal distance between spine and sides of ribs, PSIS level, high point of iliac
crests level, knees level
C Curve - ANSWER-Spinal flexion (cervical, thoracic, and lumbar) and a posterior tilt of
the pelvis
Scoop - ANSWER-drawing the abdominals deep into the body without moving the pelvis
or vertebral column
3 Mat exercises that are safe throughout pregnancy - ANSWER-Spine Side Stretch,
Spine Stretch forward, Side Leg series, Modified Pushup
What bony landmarks define neutral pelvis? - ANSWER-ASIS & Pubic Bone
2 ways to modify Spine Stretch for clients with tight hamstrings - ANSWER-Bend
Knees, Sit on foam roller or rolled mat
4 Mat exercises that require caution for clients with low back problems (round or extend)
- ANSWER-Swan, Open Leg Rocker, Double Leg Kick, Single Leg Kick
Spine Stretch (key areas that are working) - ANSWER-Stretch, PS, Abs
Hundred (key areas that are working) - ANSWER-Abs, PS, Legs
Rollup (key areas that are working) - ANSWER-Abs
Single Leg Circles (key areas that are working) - ANSWER-Legs, PS, SS
Single Leg Stretch (key areas that are working) - ANSWER-Abs, PS, Legs, Stretch
Single Straight Leg Stretch (key areas that are working) - ANSWER-Abs, PS, Legs,
Stretch
Saw (key areas that are working) - ANSWER-Stretch, Rotation, PS
Single Leg Kicks (key areas that are working) - ANSWER-Back, Legs, SS, PS
Double Leg Kicks (key areas that are working) - ANSWER-Back, Legs, Stretch, PS
Sign Leg Lifts (key areas that are working) - ANSWER-Legs, PS, Arms & SS if you are
on your forearm
Seal (key areas that are working) - ANSWER-Abs, PS
Pushups (key areas that are working) - ANSWER-Arms, SS, PS, Stretch(for pike)
