Mat Pilates – Balanced Body Newest
Questions and Answers (2026/2027) |
Comprehensive Review | A+ Verified
• What are the precautions of The Hundred on the Reformer? -✓✓•Low back, hip,
& SI joint problems
•Neck and shoulder injuries
•Pregnancy (avoid after 16 weeks)
• Avoid with osteoporosis, active lumbar disc injuries, & sciatica
• What is the purpose of the Hundred? -✓✓•Teach lumbopelvic stability
•Strengthen abs and hip flexors
•Increase thoracic flexibility
•Learn to connect the arms with the core
• What are the 4 positions of Feet in Straps? -✓✓•Leg Lowers
•Scissors
•Circles
•Frogs
• What is the purpose of Feet in Straps? -✓✓•Strengthen abs, hamstrings,
adductors, deep hip external rotators, glutes, & hip abductors
•Increase flexibility of the hamstrings, adductors, & hip flexors
•Develop balance in the hip musculature
• What are the precautions for Feet in Straps? -✓✓•Low back and SI problems
,•Hip flexor injuries and hip arthritis
•Limited hamstring flexibility
•Pregnancy (elevate torso or avoid after 16 weeks)
• What is the purpose of Knee Stretch? -✓✓•Strengthens quads, hamstrings, and
glutes
•Strengthens abs
•Increases pelvic and scapular stability
• What are the precautions of Knee Stretch? -✓✓•Shoulder, arm, and wrist injuries
•Low back or knee injuries
•Pregnancy ( caution with double knee Stretch after 16 weeks)
• What are the springs for standing/side splits? -✓✓Y to R
• What is the purpose of standing/side splits? -✓✓*Strengthen leg and hip muscles
•Improve balance and standing postural alignment
• What are the precautions of standing/side splits? -✓✓•Knee injuries
•Balance problems
•SI joint problems
Pregnancy (caution after 16 weeks)
• What are the 10 Pilates Movement Principles? -✓✓•Breathing
•Lower Core Activation
, •Neutral Spine (Finding The Optimum Starting Position(
•Ab strengthening
•Lumbopelvic Stability
•Strengthening and mobilizing the spine
•Shoulder stability and mobility
•Correcting alignment
•Release Work
*Stretching
• What is the primary muscle of respiration? -✓✓The diaphragm
• On the inhale what happens to the diaphragm? -✓✓It contracts
• What happens to the dome of the diaphragm during inhalation? -✓✓It goes down
toward the bottom of the rib cage
• How far can the diaphragm go down on the inhale? -✓✓As far as 4 cm
• On the inhale what happens to the volume of the lungs? -✓✓It increases
• What happens to abdominal pressure during an inhale? -✓✓It increases
• What happens to the pelvic floor during an inhale? -✓✓It responds
• What happens to the diaphragm on the exhale? -✓✓It relaxes
Questions and Answers (2026/2027) |
Comprehensive Review | A+ Verified
• What are the precautions of The Hundred on the Reformer? -✓✓•Low back, hip,
& SI joint problems
•Neck and shoulder injuries
•Pregnancy (avoid after 16 weeks)
• Avoid with osteoporosis, active lumbar disc injuries, & sciatica
• What is the purpose of the Hundred? -✓✓•Teach lumbopelvic stability
•Strengthen abs and hip flexors
•Increase thoracic flexibility
•Learn to connect the arms with the core
• What are the 4 positions of Feet in Straps? -✓✓•Leg Lowers
•Scissors
•Circles
•Frogs
• What is the purpose of Feet in Straps? -✓✓•Strengthen abs, hamstrings,
adductors, deep hip external rotators, glutes, & hip abductors
•Increase flexibility of the hamstrings, adductors, & hip flexors
•Develop balance in the hip musculature
• What are the precautions for Feet in Straps? -✓✓•Low back and SI problems
,•Hip flexor injuries and hip arthritis
•Limited hamstring flexibility
•Pregnancy (elevate torso or avoid after 16 weeks)
• What is the purpose of Knee Stretch? -✓✓•Strengthens quads, hamstrings, and
glutes
•Strengthens abs
•Increases pelvic and scapular stability
• What are the precautions of Knee Stretch? -✓✓•Shoulder, arm, and wrist injuries
•Low back or knee injuries
•Pregnancy ( caution with double knee Stretch after 16 weeks)
• What are the springs for standing/side splits? -✓✓Y to R
• What is the purpose of standing/side splits? -✓✓*Strengthen leg and hip muscles
•Improve balance and standing postural alignment
• What are the precautions of standing/side splits? -✓✓•Knee injuries
•Balance problems
•SI joint problems
Pregnancy (caution after 16 weeks)
• What are the 10 Pilates Movement Principles? -✓✓•Breathing
•Lower Core Activation
, •Neutral Spine (Finding The Optimum Starting Position(
•Ab strengthening
•Lumbopelvic Stability
•Strengthening and mobilizing the spine
•Shoulder stability and mobility
•Correcting alignment
•Release Work
*Stretching
• What is the primary muscle of respiration? -✓✓The diaphragm
• On the inhale what happens to the diaphragm? -✓✓It contracts
• What happens to the dome of the diaphragm during inhalation? -✓✓It goes down
toward the bottom of the rib cage
• How far can the diaphragm go down on the inhale? -✓✓As far as 4 cm
• On the inhale what happens to the volume of the lungs? -✓✓It increases
• What happens to abdominal pressure during an inhale? -✓✓It increases
• What happens to the pelvic floor during an inhale? -✓✓It responds
• What happens to the diaphragm on the exhale? -✓✓It relaxes
