Balanced Body Comprehensive Test Out Study Guide 2023
Study online at https://quizlet.com/_di4zw7
1. Year and Place Joseph Pilates was Born: Germany, 1883
2. Year Joseph Pilates came to the United States: 1926
3. City in America Joseph Pilates Moved to: New York City
4. In what country did Jo first use springs to create resistance for exercise?: England
5. The name of the internment camp where Joseph Pilates was detained: Isle of
Man
6. Joseph Pilates wife's name and occupation: Clara, Nurse
7. What did Joseph Pilates first call his method?: Contrology
8. Romana Kryanowska
Eve Gentry
Ron Fletcher
Carola Trier
Kathleen Stanford Grant
Lolita San Miguel
Mary Bowen: the 7 pilates elders who carried on joseph pilates work
9. Lordosis: Spinal curve towards the front of the body swaying the spine forward. Usually occurs in the cervical
or lumbar spine and is accompanied by tight lower back. anterior tilt of the pelvis, tight hip flexors, and weak lower
abdominals.
10. Kyphosis: Spinal curve towards the back of the body. Usually occurs in the thoracic spine and is accompanied
by tight chest and loose lower/mid back with loose hip flexors and weak thoracic extensors. (cell phone posture)
11. Winging Scapula: When the scapula lifts off the rib cage. Usually a result of weak serratus anterior and
scapular instability.
12. Elevated Scapula: When the scapula is lifted up towards the ears. Usually due to tight upper trapezius and
weak scapular depressors as well as a tight chest.
13. Anterior Pelvis Tilt: When the ASIS is anterior (towards the front) of the pubic bone. Tight Hip flexors, weak
lower abdominals, and weak hamstrings.
14. Posterior Pelvis Tilt: When the ASIS is posterior (towards the rear or behind) the pubic bone. Hip flexors
and lumbar extensors are too weak, hamstrings and abdominals are too tight.
15. Pelvic Up Slip: High hip. When one ilium (hip) is higher than the other.
16. Pelvic Down Slip: Low hip. When one Ilium (hip bone) is lower than the other.
17. Pelvic Inflare: When one ASIS is closer to the midline and more anterior than the other in relationship to the
midline.
, Balanced Body Comprehensive Test Out Study Guide 2023
Study online at https://quizlet.com/_di4zw7
18. Pelvic Outflare: When one ASIS is farther from the midline and more posterior than the other one in
relationship to the midline.
19. Femoral Internal Rotation: (knocked kneed) When the femurs angle towards the midline. Patella's
aiming towrads the midline when the legs are straight.
20. Femoral External Rotation: When the femurs angle away from the midline. (often looks like "duck feet"
when walking)
21. Genu Valgus: knock knees, when standing the knees are closer together than the heels. *use inner thigh
work to correct
22. Genu Varum: bow legged, when standing with the feet together the knees do not touch.
23. Knee Hyperextension: When standing alignment is viewed from the side, the knees are posterior to the
plumb line.
24. Pronation: The flattening of the arch of the feet and rolling towards the medial side of the foot (rolling in)
25. Supination: When standing the arch is lifted and the weight carried on the outside of the foot. (rolling
outwards)
26. Bunions: A deviation of the toe towards the center of the foot. Typically occurs in the big toe.
27. Upper Crossed Syndrome: Forward head, rounded shoulders.
28. Lower Crossed Syndrome: Anterior pelvic tilt and lordosis. (sway back)
29. Pregnancy limitations during weeks 1-12 (1-3 months): No limitations. Base amount of
exercise off of levels of energy and fatigue. Exception in high risk pregnancy in which case you should limit exercise
until after 12 weeks.
30. Pregnancy limitations weeks 12-16 (3-4 months): Discontinue prone work, inversions.
31. Pregnancy limitations weeks 16-20 (4-5 months): Discontinue supine work, abdominal
flexion, adductor with resistance, deep hip flexor work, limit spinal rotation,
32. Pregnancy limitations weeks 20-40 (6-9 months/final stretch): All prior limitations
during first 2 trimesters. Work carefully on arms, glute and quad strengthening, supported abdominal work, pelvic
stability. Use wider position of legs for foot work.
33. 10 Pilates Movement Principles: 1. Breathing
2. Lower core activation
3. Neutral spine: finding the optimum starting position
4. Abdominal strengthening
5. Lumbopelvic stability
6. Strengthening and mobilizing the spine
Study online at https://quizlet.com/_di4zw7
1. Year and Place Joseph Pilates was Born: Germany, 1883
2. Year Joseph Pilates came to the United States: 1926
3. City in America Joseph Pilates Moved to: New York City
4. In what country did Jo first use springs to create resistance for exercise?: England
5. The name of the internment camp where Joseph Pilates was detained: Isle of
Man
6. Joseph Pilates wife's name and occupation: Clara, Nurse
7. What did Joseph Pilates first call his method?: Contrology
8. Romana Kryanowska
Eve Gentry
Ron Fletcher
Carola Trier
Kathleen Stanford Grant
Lolita San Miguel
Mary Bowen: the 7 pilates elders who carried on joseph pilates work
9. Lordosis: Spinal curve towards the front of the body swaying the spine forward. Usually occurs in the cervical
or lumbar spine and is accompanied by tight lower back. anterior tilt of the pelvis, tight hip flexors, and weak lower
abdominals.
10. Kyphosis: Spinal curve towards the back of the body. Usually occurs in the thoracic spine and is accompanied
by tight chest and loose lower/mid back with loose hip flexors and weak thoracic extensors. (cell phone posture)
11. Winging Scapula: When the scapula lifts off the rib cage. Usually a result of weak serratus anterior and
scapular instability.
12. Elevated Scapula: When the scapula is lifted up towards the ears. Usually due to tight upper trapezius and
weak scapular depressors as well as a tight chest.
13. Anterior Pelvis Tilt: When the ASIS is anterior (towards the front) of the pubic bone. Tight Hip flexors, weak
lower abdominals, and weak hamstrings.
14. Posterior Pelvis Tilt: When the ASIS is posterior (towards the rear or behind) the pubic bone. Hip flexors
and lumbar extensors are too weak, hamstrings and abdominals are too tight.
15. Pelvic Up Slip: High hip. When one ilium (hip) is higher than the other.
16. Pelvic Down Slip: Low hip. When one Ilium (hip bone) is lower than the other.
17. Pelvic Inflare: When one ASIS is closer to the midline and more anterior than the other in relationship to the
midline.
, Balanced Body Comprehensive Test Out Study Guide 2023
Study online at https://quizlet.com/_di4zw7
18. Pelvic Outflare: When one ASIS is farther from the midline and more posterior than the other one in
relationship to the midline.
19. Femoral Internal Rotation: (knocked kneed) When the femurs angle towards the midline. Patella's
aiming towrads the midline when the legs are straight.
20. Femoral External Rotation: When the femurs angle away from the midline. (often looks like "duck feet"
when walking)
21. Genu Valgus: knock knees, when standing the knees are closer together than the heels. *use inner thigh
work to correct
22. Genu Varum: bow legged, when standing with the feet together the knees do not touch.
23. Knee Hyperextension: When standing alignment is viewed from the side, the knees are posterior to the
plumb line.
24. Pronation: The flattening of the arch of the feet and rolling towards the medial side of the foot (rolling in)
25. Supination: When standing the arch is lifted and the weight carried on the outside of the foot. (rolling
outwards)
26. Bunions: A deviation of the toe towards the center of the foot. Typically occurs in the big toe.
27. Upper Crossed Syndrome: Forward head, rounded shoulders.
28. Lower Crossed Syndrome: Anterior pelvic tilt and lordosis. (sway back)
29. Pregnancy limitations during weeks 1-12 (1-3 months): No limitations. Base amount of
exercise off of levels of energy and fatigue. Exception in high risk pregnancy in which case you should limit exercise
until after 12 weeks.
30. Pregnancy limitations weeks 12-16 (3-4 months): Discontinue prone work, inversions.
31. Pregnancy limitations weeks 16-20 (4-5 months): Discontinue supine work, abdominal
flexion, adductor with resistance, deep hip flexor work, limit spinal rotation,
32. Pregnancy limitations weeks 20-40 (6-9 months/final stretch): All prior limitations
during first 2 trimesters. Work carefully on arms, glute and quad strengthening, supported abdominal work, pelvic
stability. Use wider position of legs for foot work.
33. 10 Pilates Movement Principles: 1. Breathing
2. Lower core activation
3. Neutral spine: finding the optimum starting position
4. Abdominal strengthening
5. Lumbopelvic stability
6. Strengthening and mobilizing the spine
