Polestar Pilates Exam Review
and Key Concepts 2026 Expert
Verified | Ace the Test
tripod WB - 🧠 ANSWER ✔✔disc in front and facets in back
Local muscles or deep local stabilizers - 🧠 ANSWER ✔✔primary job is
proprioception and stiffness
Deep local muscles - 🧠 ANSWER ✔✔These are muscles that have unique
control over the posturing of our head: the Rectus Capitus Posterior, the
Oblique Captious Superior and the Oblique Captious Inferior.
,Transverse Abdominals - 🧠 ANSWER ✔✔Activates sub-consciously and
sub-threshold in anticipation of movement
rectus abdomens - 🧠 ANSWER ✔✔The primary purpose is to accelerate or
decelerate flexion and extension of the spine
Deep muscles of the back - 🧠 ANSWER ✔✔Create stiffness and control
around the spine based on the anticipated activity
Fascia - 🧠 ANSWER ✔✔A living, dynamic, communicating tissue in our
body that links all of our cells together
Anterior Longitudinal Ligament - 🧠 ANSWER ✔✔Prevents collapse or shift
forward of spinal vertebrae
ligament flavum - 🧠 ANSWER ✔✔Different from other ligaments as it is
yellow, elastic, made to stretch and expand
Pelvic ligaments - 🧠 ANSWER ✔✔Extremely thick ligaments that connect
the ilium and sacrum together
TA - 🧠 ANSWER ✔✔Wraps all the way around the body and connects to
the posterior lumbar fascia, or the thoracolumbar fascia.
,psoas major - 🧠 ANSWER ✔✔Ascends past the lumbar spine, and has
insertions up through the diaphragm into the lower thoracic spine in the
anterior body or the anterior lateral body of the vertebra.
latissimus dorsi muscle - 🧠 ANSWER ✔✔Connects the arm to the
thoracolumbar fascia
pubococcygeus muscle - 🧠 ANSWER ✔✔Suspended and held in place by
this sling
intervertebral disc - 🧠 ANSWER ✔✔Functions as a shock absorber
axial elongation - 🧠 ANSWER ✔✔Places the vertebrae in their optimal
position, minimizing destructive forces to the disc
annulus - 🧠 ANSWER ✔✔The outer shell that provides strength and
stability to the disc
nucleus pulposes - 🧠 ANSWER ✔✔The jelly like center that provides the
distribution of forces between vertebrae
effects on disc during spine flexion - 🧠 ANSWER ✔✔Compresses the
anterior portion of the disc, pushing the nucleus posteriorly
COPYRIGHT©NINJANERD 2025/2026. YEAR PUBLISHED 2026. COMPANY REGISTRATION NUMBER: 619652435. TERMS OF USE. PRIVACY
STATEMENT. ALL RIGHTS RESERVED
3
, effects on disc during spine extension - 🧠 ANSWER ✔✔Compresses the
posterior portion of the disc, pushing the nucleus anteriorly
stability - 🧠 ANSWER ✔✔Control of mobility
Panjabi's Model for Stability - 🧠 ANSWER ✔✔Stability comes from motor
control, inert structures, contractile structures
Injuries - 🧠 ANSWER ✔✔Occur at end range of motion
force couple - 🧠 ANSWER ✔✔Muscles working together to create
increased stiffness, strength or acceleration
Muscular slings - 🧠 ANSWER ✔✔Work synergistically together with the
fascial system to optimize movement and performance
Neutral spine - 🧠 ANSWER ✔✔Position of the spine in which every joint is
held in an optimal position to allow for equal distribution of force through
the entire structure
neutral zone - 🧠 ANSWER ✔✔A measure of spinal laxity in the vicinity of
the neutral position
muscle providing greater than 2/3 of the stiffness around the L4-5 segment
- 🧠 ANSWER ✔✔Not specified in the notes
and Key Concepts 2026 Expert
Verified | Ace the Test
tripod WB - 🧠 ANSWER ✔✔disc in front and facets in back
Local muscles or deep local stabilizers - 🧠 ANSWER ✔✔primary job is
proprioception and stiffness
Deep local muscles - 🧠 ANSWER ✔✔These are muscles that have unique
control over the posturing of our head: the Rectus Capitus Posterior, the
Oblique Captious Superior and the Oblique Captious Inferior.
,Transverse Abdominals - 🧠 ANSWER ✔✔Activates sub-consciously and
sub-threshold in anticipation of movement
rectus abdomens - 🧠 ANSWER ✔✔The primary purpose is to accelerate or
decelerate flexion and extension of the spine
Deep muscles of the back - 🧠 ANSWER ✔✔Create stiffness and control
around the spine based on the anticipated activity
Fascia - 🧠 ANSWER ✔✔A living, dynamic, communicating tissue in our
body that links all of our cells together
Anterior Longitudinal Ligament - 🧠 ANSWER ✔✔Prevents collapse or shift
forward of spinal vertebrae
ligament flavum - 🧠 ANSWER ✔✔Different from other ligaments as it is
yellow, elastic, made to stretch and expand
Pelvic ligaments - 🧠 ANSWER ✔✔Extremely thick ligaments that connect
the ilium and sacrum together
TA - 🧠 ANSWER ✔✔Wraps all the way around the body and connects to
the posterior lumbar fascia, or the thoracolumbar fascia.
,psoas major - 🧠 ANSWER ✔✔Ascends past the lumbar spine, and has
insertions up through the diaphragm into the lower thoracic spine in the
anterior body or the anterior lateral body of the vertebra.
latissimus dorsi muscle - 🧠 ANSWER ✔✔Connects the arm to the
thoracolumbar fascia
pubococcygeus muscle - 🧠 ANSWER ✔✔Suspended and held in place by
this sling
intervertebral disc - 🧠 ANSWER ✔✔Functions as a shock absorber
axial elongation - 🧠 ANSWER ✔✔Places the vertebrae in their optimal
position, minimizing destructive forces to the disc
annulus - 🧠 ANSWER ✔✔The outer shell that provides strength and
stability to the disc
nucleus pulposes - 🧠 ANSWER ✔✔The jelly like center that provides the
distribution of forces between vertebrae
effects on disc during spine flexion - 🧠 ANSWER ✔✔Compresses the
anterior portion of the disc, pushing the nucleus posteriorly
COPYRIGHT©NINJANERD 2025/2026. YEAR PUBLISHED 2026. COMPANY REGISTRATION NUMBER: 619652435. TERMS OF USE. PRIVACY
STATEMENT. ALL RIGHTS RESERVED
3
, effects on disc during spine extension - 🧠 ANSWER ✔✔Compresses the
posterior portion of the disc, pushing the nucleus anteriorly
stability - 🧠 ANSWER ✔✔Control of mobility
Panjabi's Model for Stability - 🧠 ANSWER ✔✔Stability comes from motor
control, inert structures, contractile structures
Injuries - 🧠 ANSWER ✔✔Occur at end range of motion
force couple - 🧠 ANSWER ✔✔Muscles working together to create
increased stiffness, strength or acceleration
Muscular slings - 🧠 ANSWER ✔✔Work synergistically together with the
fascial system to optimize movement and performance
Neutral spine - 🧠 ANSWER ✔✔Position of the spine in which every joint is
held in an optimal position to allow for equal distribution of force through
the entire structure
neutral zone - 🧠 ANSWER ✔✔A measure of spinal laxity in the vicinity of
the neutral position
muscle providing greater than 2/3 of the stiffness around the L4-5 segment
- 🧠 ANSWER ✔✔Not specified in the notes
