Balanced Body Written Test with verified detailed solutions

Balanced Body Written Test with verified detailed solutions
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9 Pilates Principles - ✔✔1. Breathing
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2. Balanced Muscle Development
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3. Centering
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4. Control
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5. Concentration
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6. Precision
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7. Relaxation
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8. Rhythm/Flow
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9. Whole Body Movement
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5 Pilates Movement Principles - ✔✔1. Breathing
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2. Lower Core Activation
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3. Lumbopelvic Stability
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4. Neutral Spine
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5. Release Work
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5 muscles of the core or inner unit - ✔✔1. Diaphragm
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2. Multifidi
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3. Pelvic Floor
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4. Psoas
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5. Transversus abdominus
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What country was Joseph Pilates born in? - ✔✔Germany
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,In what year did Joseph Pilates move to the US? - ✔✔1926
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What US city did Joseph Pilates live and teach in? - ✔✔New York City
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Which of the following mat exercises are contraindicated for clients with osteoporosis?
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-100
-Rolling like a Ball || || ||




-Double straight leg stretch || || ||




-Swan
-Side leg series || ||




-Single leg kicks - ✔✔-100 || || || ||




-Rolling like a Ball || || ||




-Double straight leg stretch || || ||




Name 3 Mat exercises that are safe throughout pregnancy - ✔✔1. Side leg lifts (abductors, core
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stability)
2. Mermaid/Side stretch
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3. Cat/cow
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What bony landmarks define a neutral pelvis? - ✔✔ASIS and Pubic Bone
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-In supine, these are parallel to the ground
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-In seated/standing, these are perpendicular to the ground
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List at least 2 ways to modify Spine Stretch for clients with tight hamstrings - ✔✔1. Slightly bend
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the knees
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2. Sit up on a towel, small pad, rolled up mat or box
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Name 4-6 mat exercises that require caution for clients with low back problems - ✔✔1. Roll Up
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, 2. Rolling like a Ball
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3. Open Leg Rocker
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4. Swimming
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5. Saw
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6. Double leg Stretch
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List 5 ways in which breathing facilitates movement - ✔✔1. Inhale facilitates spinal extension
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2. Exhale facilitates spinal flexion
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3. Inhale facilitates spinal rotation
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4. Exhale activates your core
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5. The breath can increase/decrease muscle tone
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Name 3 Pre-Pilates exercises for engaging the core - ✔✔1. Fingertip Abdominals
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2. Breathing/Pelvic Floor Engagement
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3. All Fours Abdominals
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Name 6 Pre-Pilates exercises for increasing scapular mobility and stability - ✔✔1. Telescope
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Arms - Shoulder Mobility
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2. Sternum Drop - Scapular Stability
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3. Angels in the Snow - Shoulder Mobility
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4. Pinwheel - Mobility
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5. Plank - Stability
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6. Standing Wall Pushup - Stability
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Name 4 Pre-Pilates Exercises for teaching pelvic stability - ✔✔1. Marching
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2. Toe taps
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3. Opposite Arm/Leg Reach
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