BALANCED BODY PILATES PRACTICE
SOLUTION COMPLETE QANDA STUDY
REVIEW PACK
●● When observing vertical alignment from the side, what key bony
landmarks do you want to line up with the plumb line of gravity?
Answer: Tip of earlobe, top of shoulder, center of rib cage, high point of
illiac creast, mid-point of the lateral side of the knee, slightly in front of
the lateral malleolus of the ankle
●● What muscle imbalances are usually associated with thoracic
kyphosis?
Answer: Thoracic extensors and scapular stabilizers are weak or long,
anterior chest muscles are tight or short
●● When training clients what key factors are important to consider
when planning our exercise program?
Answer: Current fitness level, age, quality of motor control and learning
style
●● The 80/20 rule in training applies to what philosophy?
Answer: When training, 80% of a session is dedicated to refining skills
the client has already learned and 20% to learn new skills.
,●● What are the four elements of Trunk Integration?
Answer: Breathing, inner unit, outer units, spinal mobility
●● On an inhale, the diaphragm contracts and the dome moves
Answer: downward, drawing air in
●● Inhaling generally helps to facilitate what spinal movement
Answer: extension
●● The inner unity or core includes what muscles
Answer: Pelvic floor, transverse abdominis, multifidi and diaphragm
●● What foundational exercises bring awareness to breath in
relationship to the transversus abdominis
Answer: Fingertip abdominals
All four abdominals
●● In a normal, healthy body, the inner unit of the core fires
Answer: Reflexively in reaction to postural changes and load being
placed on the spine, Consciously when needed for support, and helps to
propel the body forward.
●● Supine exercises which teach lumbopelvic stability
, Answer: marching, toe taps, dead bugs
●● Which exercise is a good way to teach lumbopelvic stability in prone
Answer: swimming
●● A supine exercise which strengthens the hamstring and glutes while
training stability in the oblique slings is
Answer: bridge marching
●● The primary functions of the spine include
Answer: Force transference
Protection of the spinal cord and nerve roots
movement
●● What is the name of the first cervical vertebrae
Answer: atlas
●● The purpose of the tail wag and seated side stretch is to facilitate and
enhance what spinal movements
Answer: lateral flexion
●● Movements of the spine in the sagittal or "wheel" plane include
Answer: flexion and extension
SOLUTION COMPLETE QANDA STUDY
REVIEW PACK
●● When observing vertical alignment from the side, what key bony
landmarks do you want to line up with the plumb line of gravity?
Answer: Tip of earlobe, top of shoulder, center of rib cage, high point of
illiac creast, mid-point of the lateral side of the knee, slightly in front of
the lateral malleolus of the ankle
●● What muscle imbalances are usually associated with thoracic
kyphosis?
Answer: Thoracic extensors and scapular stabilizers are weak or long,
anterior chest muscles are tight or short
●● When training clients what key factors are important to consider
when planning our exercise program?
Answer: Current fitness level, age, quality of motor control and learning
style
●● The 80/20 rule in training applies to what philosophy?
Answer: When training, 80% of a session is dedicated to refining skills
the client has already learned and 20% to learn new skills.
,●● What are the four elements of Trunk Integration?
Answer: Breathing, inner unit, outer units, spinal mobility
●● On an inhale, the diaphragm contracts and the dome moves
Answer: downward, drawing air in
●● Inhaling generally helps to facilitate what spinal movement
Answer: extension
●● The inner unity or core includes what muscles
Answer: Pelvic floor, transverse abdominis, multifidi and diaphragm
●● What foundational exercises bring awareness to breath in
relationship to the transversus abdominis
Answer: Fingertip abdominals
All four abdominals
●● In a normal, healthy body, the inner unit of the core fires
Answer: Reflexively in reaction to postural changes and load being
placed on the spine, Consciously when needed for support, and helps to
propel the body forward.
●● Supine exercises which teach lumbopelvic stability
, Answer: marching, toe taps, dead bugs
●● Which exercise is a good way to teach lumbopelvic stability in prone
Answer: swimming
●● A supine exercise which strengthens the hamstring and glutes while
training stability in the oblique slings is
Answer: bridge marching
●● The primary functions of the spine include
Answer: Force transference
Protection of the spinal cord and nerve roots
movement
●● What is the name of the first cervical vertebrae
Answer: atlas
●● The purpose of the tail wag and seated side stretch is to facilitate and
enhance what spinal movements
Answer: lateral flexion
●● Movements of the spine in the sagittal or "wheel" plane include
Answer: flexion and extension
