Pilates Mat 1 Test. Questions &
Correct Answers (Newest Update)
2026-2027. Graded A
articulation - ANSmove through 1 vertebrae at a time
double leg stretch - ANS5 times; inhale knees up and down; knees and
hips at 90 degrees choose angle depending on how much work
double leg stretch focus - ANSabs stabilize pelvis and lumbar in neutral;
thoracici and cervical in flection
extension - ANSbend toward back of body (backbend)
external oblique - ANSmost exterior to body; outer ribs to inner hip bone;
works with internal obliques to lateral flection the spine and forward flection;
works in stability and rotation
flection - ANSforward bending
hundred - ANSinhale 5 pulses, exhale 5 pulses; legs in tabletop, pilates v.
exhale come to shoulders - 10 pulses each time, 10 breaths (100 pulses)
hundred focus - ANSto stabilize pelvis and lumbar spine in neutral
1
, thoracic and cervical spine in flection
internal oblique - ANSunderneath; run from outer hip to side of ribs
work to laterally extend spine (lateral flection)
foreward flection (bending forward) work in stability and work in rotation
lateral flection - ANSbend toward side
open leg balance - ANS1 time; knees bent to chest, hands behind thigh,
inhale reach right leg long exhale bend back down inhale reach left leg long
exhale back, inhale both legs (left then right) long (hold 3 breaths) exhale
down, inhale right leg up left leg up (hold 3 breaths) exhale and down
open leg balance focus - ANSfront hips releaxed; use lower belly to
stabilize; lumbar in flection; thoracic and cervical in neutral
rectus abdominis - ANSmove spine into flection formation (bending);
superficial
roll up - ANS5-8 times; arms overhead (on back) legs together and long.
inhale arms go over move spine one vertebrae at time exhale when rough
then move into spine stretch
roll up focus - ANSabs move through spinal articulation (rectus
abdominous)
2
Correct Answers (Newest Update)
2026-2027. Graded A
articulation - ANSmove through 1 vertebrae at a time
double leg stretch - ANS5 times; inhale knees up and down; knees and
hips at 90 degrees choose angle depending on how much work
double leg stretch focus - ANSabs stabilize pelvis and lumbar in neutral;
thoracici and cervical in flection
extension - ANSbend toward back of body (backbend)
external oblique - ANSmost exterior to body; outer ribs to inner hip bone;
works with internal obliques to lateral flection the spine and forward flection;
works in stability and rotation
flection - ANSforward bending
hundred - ANSinhale 5 pulses, exhale 5 pulses; legs in tabletop, pilates v.
exhale come to shoulders - 10 pulses each time, 10 breaths (100 pulses)
hundred focus - ANSto stabilize pelvis and lumbar spine in neutral
1
, thoracic and cervical spine in flection
internal oblique - ANSunderneath; run from outer hip to side of ribs
work to laterally extend spine (lateral flection)
foreward flection (bending forward) work in stability and work in rotation
lateral flection - ANSbend toward side
open leg balance - ANS1 time; knees bent to chest, hands behind thigh,
inhale reach right leg long exhale bend back down inhale reach left leg long
exhale back, inhale both legs (left then right) long (hold 3 breaths) exhale
down, inhale right leg up left leg up (hold 3 breaths) exhale and down
open leg balance focus - ANSfront hips releaxed; use lower belly to
stabilize; lumbar in flection; thoracic and cervical in neutral
rectus abdominis - ANSmove spine into flection formation (bending);
superficial
roll up - ANS5-8 times; arms overhead (on back) legs together and long.
inhale arms go over move spine one vertebrae at time exhale when rough
then move into spine stretch
roll up focus - ANSabs move through spinal articulation (rectus
abdominous)
2
