PILATES MAT EXAM QUESTIONS AND
ANSWERS
Pilates-Principles---ans-✔✔Concentration
Control
Centering
Precision
Flowing-Movement
Breathing
Contemporary-Additional-Principles---ans-✔✔Alignment
Commitment
Pelvic-Complex---ans-✔✔The-bony-structures-of-the-pelvis-plus-all-the-muscles-that-act-
upon-or-affect-it.-These-include:
Abs
Adductors-(inside-legs)
Hip-flexors
Hamstrings
Back-Extension-
Ideal-pelvic-alignment-allows-the-muscles-of-the-Pelvic-Complex-to-work-with-balance-and-
efficiency.-Altering-the-pelvic-alignment-will-affect-this-balance-and-therefore-affect-the-
entire-body.-Muscle-imbalances-or-faulty-movement-patterns-of-the-pelvic-complex-can-
cause-misalignment,-which-will-inevitably-affect-the-movement-patterns-of-the-whole-body-
and-possibly-cause-pain-and-injury.
Ped-a-pul-Arm-Sequence---ans-✔✔(1)-Double-Arm-Presses:-1.-Flexion/Extension-&-
Adduction/Abduction
(2)-Circles
(3)-Shrugs-and-Triceps
(4)-Wax-on-wax-off
Exercises-for-Scoli---ans-✔✔Strengthen-core-muscles---eg-chest-lift,-hula,-hundred.
2BC-Exercises---ans-✔✔Pelvic-Curl
Chest-Lift
SLL
Hula
, Roll-Up
Spine-Stretch
Roll-Back
Saw
Cat-Stretch
Roll-Down
Side-Reach
Roll-Overs
Cobra
Standing-Arm-Series:-Double-Arms
Standing-Glute-Series:-Bent-Leg-Lift-&-Rotate
Ped-a-pul:-Squats/Plies
Ball:-Squats
Ball:-Pelvic-Press
Ball:-Wall-Squats
The-Start-Position-for-100s---ans-✔✔Supine-with-arms-pressed-to-floor-overhead,-legs-in-
table-top.
Abduction/adduction---ans-✔✔Movement-away-from-and-toward-the-body.
Side-Lying-Leg-Circles---ans-✔✔1-BC
Progressive
L&E
Side-lying-with-underneath-arm-extended-under-head-and-legs-slightly-forward-of-hips-
and-top-leg-lifted-to-hip-height.-
Draw-small-circles-of-the-foot,-focusing-the-hip-joint.-
Regress:-Side-leg-lifts.
Progress:-Side-lying-big-circles.
Single-Leg-Kick---ans-✔✔1-BC
Progressive
L&E
Prone-in-sphinx-position.
Exhale-to-flex-knee-and-pulse.-Inhale-to-change.-Alternate.-
Regress:Reduce-pace.
Progress:-Keep-both-legs-lifted-off-floor.
Double-Leg-Kick---ans-✔✔1-BC
Progressive
L&E
Lying-prone-with-knees-flexed,-arms-holding-behind-rib-cage,-head-turned-to-one-side.-
Exhale-to-pulse-heels-to-bottom-3-times,-inhale-extend-torso-and-legs-out-long-with-arms-
reaching-back.-Return-to-start-position-as-exhale-into-pulses,-alternating-head-turn.-
Regression:-Eliminate-the-pulses,-basic-back-extension.
Progression:-Rocking-prep.
ANSWERS
Pilates-Principles---ans-✔✔Concentration
Control
Centering
Precision
Flowing-Movement
Breathing
Contemporary-Additional-Principles---ans-✔✔Alignment
Commitment
Pelvic-Complex---ans-✔✔The-bony-structures-of-the-pelvis-plus-all-the-muscles-that-act-
upon-or-affect-it.-These-include:
Abs
Adductors-(inside-legs)
Hip-flexors
Hamstrings
Back-Extension-
Ideal-pelvic-alignment-allows-the-muscles-of-the-Pelvic-Complex-to-work-with-balance-and-
efficiency.-Altering-the-pelvic-alignment-will-affect-this-balance-and-therefore-affect-the-
entire-body.-Muscle-imbalances-or-faulty-movement-patterns-of-the-pelvic-complex-can-
cause-misalignment,-which-will-inevitably-affect-the-movement-patterns-of-the-whole-body-
and-possibly-cause-pain-and-injury.
Ped-a-pul-Arm-Sequence---ans-✔✔(1)-Double-Arm-Presses:-1.-Flexion/Extension-&-
Adduction/Abduction
(2)-Circles
(3)-Shrugs-and-Triceps
(4)-Wax-on-wax-off
Exercises-for-Scoli---ans-✔✔Strengthen-core-muscles---eg-chest-lift,-hula,-hundred.
2BC-Exercises---ans-✔✔Pelvic-Curl
Chest-Lift
SLL
Hula
, Roll-Up
Spine-Stretch
Roll-Back
Saw
Cat-Stretch
Roll-Down
Side-Reach
Roll-Overs
Cobra
Standing-Arm-Series:-Double-Arms
Standing-Glute-Series:-Bent-Leg-Lift-&-Rotate
Ped-a-pul:-Squats/Plies
Ball:-Squats
Ball:-Pelvic-Press
Ball:-Wall-Squats
The-Start-Position-for-100s---ans-✔✔Supine-with-arms-pressed-to-floor-overhead,-legs-in-
table-top.
Abduction/adduction---ans-✔✔Movement-away-from-and-toward-the-body.
Side-Lying-Leg-Circles---ans-✔✔1-BC
Progressive
L&E
Side-lying-with-underneath-arm-extended-under-head-and-legs-slightly-forward-of-hips-
and-top-leg-lifted-to-hip-height.-
Draw-small-circles-of-the-foot,-focusing-the-hip-joint.-
Regress:-Side-leg-lifts.
Progress:-Side-lying-big-circles.
Single-Leg-Kick---ans-✔✔1-BC
Progressive
L&E
Prone-in-sphinx-position.
Exhale-to-flex-knee-and-pulse.-Inhale-to-change.-Alternate.-
Regress:Reduce-pace.
Progress:-Keep-both-legs-lifted-off-floor.
Double-Leg-Kick---ans-✔✔1-BC
Progressive
L&E
Lying-prone-with-knees-flexed,-arms-holding-behind-rib-cage,-head-turned-to-one-side.-
Exhale-to-pulse-heels-to-bottom-3-times,-inhale-extend-torso-and-legs-out-long-with-arms-
reaching-back.-Return-to-start-position-as-exhale-into-pulses,-alternating-head-turn.-
Regression:-Eliminate-the-pulses,-basic-back-extension.
Progression:-Rocking-prep.
