BALANCED BODY COMPREHENSIVE PILATES QUIZ

BALANCED BODY COMPREHENSIVE
PILATES QUIZ

PilatesxdPrinciplesxd-xdanswer--BalancedxdMusclexdDevelopment
Breathing
Centering
Concentration
Control
Precision
Relaxation
Rhythm/Flow
WholexdBodyxdMovementxd(Acivation)

PilatesxdMovementxdPrincipalsxd(+Pre-PilatesxdExercisesxdforxdeach)xd-xdanswer--
AbdominalxdStrengthening:xd
xd*AbxdCurl,xdObliquexdAbdominals



Breathing:xd
xd*Diaphragmatic, xdLateral,xdOnexdLung,xd

xd*xdSniffingxdBreath



LowerxdCorexdActivation:
xd*FingertipxdAbdominals,xdAllxdFoursxdAbs,

xd*xdPelvicxdFloorxdEngagement,xd

xd*xdStandingxdMultifidixdEngagement
xd

LumbopelvicxdStability:
xd*Marching,xdToexdTaps

xd*OppositexdArm/LegxdReach



NeutralxdSpine:xd
xd*UsexdthexdBones!xdClock



Strengthening/MobilizingxdthexdSpine:xd
xd*xdCat/cow,xdHip/ShoulderxdCircles,xd

xd*xdHipxdCircles,xdTailxdWag,xd

xd*xdRound/FlatxdBackxdBridging,xd

xd*xdBridgexdMarching,xdTypewriter/HipDips/8's

xd*xdPronexdArmxdReaches,xdMinixdSwan



ShoulderxdStabilityxdandxdMobility:xd
xd*xdTelescopexdArms,xdPinwheels,xdAngelaxdSnow

xd*xdSternumxdDrop



CorrectingxdAlignment:xdTooxdintricatexdtoxdlist.

,ReleasexdWork:xd
xd*xdSkullxdClock,xdPelvicxdClock,xdKneexdStirs/Folds



Stretching
xd*xdDownxdDog,xdCat/Cow,xdChild'sxdpose,

xd*xdKneelingxdHipxdFlexorxdStretch,xdButterfly

xd*xdHalfxdStraddle,xdFullxdStradle,xdKneesxdtoxdchest,

xd*xdTorsoxdTwist,xdFigurexd4,xdHamstring,xd

xd*xdSmallxdBallxdHipxdFlexor



PilatesxdMovementxdPrincipalsxdandxd1xdREFORMERxdexercisexdtoxdteachxdthatxdprincipl
e:xd-xdanswer--AbdominalxdStrengthening:xdshortxdBoxxdAbdominals
Breathing:xdFootwork
LowerxdCorexdActivation:xdKneelingxdAbdominals
LumbopelvicxdStability:xdBridgingxdandxdPelvicxdLift
NeutralxdSpine:xdFeetxdinxdStraps
StrengtheningxdandxdMobilizingxdthexdSpine:xdShirtxdSpine
ShoulderxdStabilityxdandxdMobility:xdLongxdStretch
CorrectingxdAlignment:xdSemixdCircle
ReleasexdWork:xd
xdFeetxdinxdStrapsxd-xdsidexdSplitsxd

xdElephantxd(reachingxdthere!)

Stretching:xdFrontxdSplits

PilatesxdMovementxdPrincipalsxdandxd1xdCHAIRxdexercisexdtoxdteachxdthatxdprinciple:xd-
xdanswer--AbdominalxdStrengthening:xdTeaserxdonxdFloorxd

Breathing:xdallxdofxdthem
LowerxdCorexdActivation:xdHamstringxd3
LumbopelvicxdStability:xdStandingxdLegxdPumps
NeutralxdSpine:xdHamstringxdStretchxd1
StrengtheningxdandxdMobilizingxdthexdSpine:xdSwan
ShoulderxdStabilityxdandxdMobility:xdHamstringxd3
CorrectingxdAlignment:xdMermaid
ReleasexdWork:xd:xd
Stretching:xdAchilliesxdTendonxdStretch

PilatesxdMovementxdPrincipalsxdandxd1xdTower/
Trapezexdexercisexdtoxdteachxdthatxdprinciple:xd-xdanswer--
AbdominalxdStrengthening:xdTeaser
Breathing:xdallxdofxdthem
LowerxdCorexdActivation:xdRollxdDown
LumbopelvicxdStability:xdParakeet
NeutralxdSpine:xdLegxdSoringsxdSupine
StrengtheningxdandxdMobilizingxdthexdSpine:xdSwanxdPushxdThroughxdBar
ShoulderxdStabilityxdandxdMobility:xdRowingxdFrontxd
CorrectingxdAlignment:xdRollxdDownxd
ReleasexdWork:xdSpreadxdEagle
Stretching:xdCirclexdSaw

, PilatesxdMovementxdPrincipalsxdandxd1xdBARRELxdexercisexdtoxdteachxdthatxdprinciple:xd-
xdanswer--AbdominalxdStrengthening:xdwellxdabdominalxdseries

Breathing:xdallxdofxdthem
LowerxdCorexdActivation:xdTeaser:xdForwardxdandxdReverse
LumbopelvicxdStability:xdswimming
NeutralxdSpine:xdFeetxdinxdStraps
StrengtheningxdandxdMobilizingxdthexdSpine:Swan
ShoulderxdStabilityxdandxdMobility:xd
CorrectingxdAlignment:xd
ReleasexdWork:xdPiriformis/PosteriorxdHipxdStretch
Stretching:xdLadderxdBarrelxdStretches

4xdMusclesxdofxdthexdCorexd(InnerxdUnit)xd-xdanswer--TransversexdAbdominus
PelvicxdFloor
Diaphragm
Multifidi
(PerhapsxdplusxdQuadratusxdLaborum,xdPsoasxdMajor)

WhatxdcountryxdwasxdJosephxdPilatesxdBornxdin?xd-xdanswer--Germany

InxdwhatxdyearxddidxdJosephxdPilatesxdcomexdtoxdthexdUS?xd-xdanswer--1926

WhatxdAmericanxdCityxddidxdhexdlivexdandxdworkxdin?xd-xdanswer--NewxdYork

Whatxdbonyxdlandmarksxddefinexdaxdneutralxdspine?xd-xdanswer--
ThexdASISxd(anteriorxdsuperiorxdiliacxdspine)xdandxdthexdpublicxdbonexdarexdinxdaxdhorizonta
lxdplanexdaboutxdparallelxdtoxdthexdground.

Listxd2xdwaysxdtoxdmodifyxdspinexdstretchxdforxdclientsxdwithxdtightxdhamstrings?xd-
xdanswer--1)xdBendxdkneesxdslightly

2)xdBolsterxdthexdsitxdbonesxdwithxdaxdrolledxdupxdmatxdorxdblanket

ListxdMatxd4xdExercisesxdthatxdrequirexdcautionxdforxdclientsxdwithxdlowxdbackxdproblems:xd-
xdanswer--SpinexdStretchxdForward

SpinexdTwist
RollingxdLikexdaxdBall
Rollover
ThexdHundred
LegxdCircles
NeckxdPull
SidexdBend
Boomerang

Designxdaxdshortxd(15xdexercise)xdMatxdClassxd-xdanswer--

ListxdthexdKeyxdAreasxdPilatesxdTarget/Work:xd-xdanswer--
Abdominalsxd(SagitalxdandxdOblique)
LateralxdFlexion
TorsoxdRotation
BackxdExtension