BALANCED BODY PILATES FINAL PAPER
SOLVED QUESTIONS WITH FULL PRACTICE
SOLUTION
●● What are the precautions of The Hundred on the Reformer?
Answer: •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?
Answer: •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?
Answer: •Leg Lowers
•Scissors
•Circles
•Frogs
,●● What is the purpose of Feet in Straps?
Answer: •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?
Answer: •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?
Answer: •Strengthens quads, hamstrings, and glutes
•Strengthens abs
•Increases pelvic and scapular stability
●● What are the precautions of Knee Stretch?
Answer: •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?
Answer: Y to R
●● What is the purpose of standing/side splits?
Answer: *Strengthen leg and hip muscles
•Improve balance and standing postural alignment
●● What are the precautions of standing/side splits?
Answer: •Knee injuries
•Balance problems
•SI joint problems
Pregnancy (caution after 16 weeks)
●● What are the 10 Pilates Movement Principles?
Answer: •Breathing
•Lower Core Activation
•Neutral Spine (Finding The Optimum Starting Position(
•Ab strengthening
•Lumbopelvic Stability
•Strengthening and mobilizing the spine
•Shoulder stability and mobility
SOLVED QUESTIONS WITH FULL PRACTICE
SOLUTION
●● What are the precautions of The Hundred on the Reformer?
Answer: •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?
Answer: •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?
Answer: •Leg Lowers
•Scissors
•Circles
•Frogs
,●● What is the purpose of Feet in Straps?
Answer: •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?
Answer: •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?
Answer: •Strengthens quads, hamstrings, and glutes
•Strengthens abs
•Increases pelvic and scapular stability
●● What are the precautions of Knee Stretch?
Answer: •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?
Answer: Y to R
●● What is the purpose of standing/side splits?
Answer: *Strengthen leg and hip muscles
•Improve balance and standing postural alignment
●● What are the precautions of standing/side splits?
Answer: •Knee injuries
•Balance problems
•SI joint problems
Pregnancy (caution after 16 weeks)
●● What are the 10 Pilates Movement Principles?
Answer: •Breathing
•Lower Core Activation
•Neutral Spine (Finding The Optimum Starting Position(
•Ab strengthening
•Lumbopelvic Stability
•Strengthening and mobilizing the spine
•Shoulder stability and mobility
