Stott Pilates- Essential Reformer Questions with
Answers
Order of essential exercises
(Column 1) - correct answers Footwork
Second position
Single leg
Hundred
Bend & Stretch
Lift & Lower
Adductor stretch
Short spine
Mudpack series
Back rowing Preps
Order of essential exercises
(Column 2) - Correct answers Side arm preps sitting
Side twist sitting
Front rowing preps
Stomach massage
Arms pulling straps (long box)
Round back (short box)
Straight back (short box)
Twist (short box)
Tree (short box)
Elephant
Mermaid
Leg circles
Knee stretches
Running
Hip lift
Hip rolls
Single thigh stretch
Side splits
Footwork 1-5 - correct answers 1. Toes apart heels together
2. Wrap toes on bar
3. Heels on bar
4. High half toe
5. Lower & Lift
Second position 1-3 - correct answers 1. Parallel
2. Laterally rotated
3. Medially rotated
, Single leg 1-3 - correct answers 1. One leg bent
2. Bicycle
3. Single heel
What is the spring tension for footwork? - correct answers 3-4 springs
What is the breathing pattern for essential level footwork? - Correct answers (1-4)
Exhale push carriage out
Inhale return carriage
(5) Inhale pushes carriage out
Exhale lower heels
Inhale lift heels
Exhale return carriage
What is the foot placement for second position 1-3 - correct answers 1? Heels on foot
bar, ankles dorsiflexed, legs parallel and abducted to hip-distance apart
2. Heels as wide as possible on foot bar, ankles dorsiflexed, legs laterally rotated, knees
flexed and pointing over center of feet
3. Heels on bar, abducted slightly wider than hip-distance apart. Legs medially rotated,
knees flexed and touching.
Breathing pattern of single leg - correct answers Inhale press carriage out
Exhale return
The ball of the foot is on the foot bar for which single leg exercise/s? - correct answers
one leg bent
Bicycle
What is the spring tension for single leg? - correct answers 2-3 springs
What is the starting position for "hundred"? - correct answers Supine
Imprinted position
Legs parallel and adducted in air
Knees flexed (tabletop)
Elbows flexed by sides of body
Hands in straps, fingers long, palms facing away. Scapulae stabilized.
Should the tension be higher or lower of side splits adduction? - Correct answers
Lower
On side splits, what is the breathing pattern? - Correct answers Abduction: exhale,
press carriage out
Adduction: Exhale, pull carriage in
Exhale where exertion is focused
Answers
Order of essential exercises
(Column 1) - correct answers Footwork
Second position
Single leg
Hundred
Bend & Stretch
Lift & Lower
Adductor stretch
Short spine
Mudpack series
Back rowing Preps
Order of essential exercises
(Column 2) - Correct answers Side arm preps sitting
Side twist sitting
Front rowing preps
Stomach massage
Arms pulling straps (long box)
Round back (short box)
Straight back (short box)
Twist (short box)
Tree (short box)
Elephant
Mermaid
Leg circles
Knee stretches
Running
Hip lift
Hip rolls
Single thigh stretch
Side splits
Footwork 1-5 - correct answers 1. Toes apart heels together
2. Wrap toes on bar
3. Heels on bar
4. High half toe
5. Lower & Lift
Second position 1-3 - correct answers 1. Parallel
2. Laterally rotated
3. Medially rotated
, Single leg 1-3 - correct answers 1. One leg bent
2. Bicycle
3. Single heel
What is the spring tension for footwork? - correct answers 3-4 springs
What is the breathing pattern for essential level footwork? - Correct answers (1-4)
Exhale push carriage out
Inhale return carriage
(5) Inhale pushes carriage out
Exhale lower heels
Inhale lift heels
Exhale return carriage
What is the foot placement for second position 1-3 - correct answers 1? Heels on foot
bar, ankles dorsiflexed, legs parallel and abducted to hip-distance apart
2. Heels as wide as possible on foot bar, ankles dorsiflexed, legs laterally rotated, knees
flexed and pointing over center of feet
3. Heels on bar, abducted slightly wider than hip-distance apart. Legs medially rotated,
knees flexed and touching.
Breathing pattern of single leg - correct answers Inhale press carriage out
Exhale return
The ball of the foot is on the foot bar for which single leg exercise/s? - correct answers
one leg bent
Bicycle
What is the spring tension for single leg? - correct answers 2-3 springs
What is the starting position for "hundred"? - correct answers Supine
Imprinted position
Legs parallel and adducted in air
Knees flexed (tabletop)
Elbows flexed by sides of body
Hands in straps, fingers long, palms facing away. Scapulae stabilized.
Should the tension be higher or lower of side splits adduction? - Correct answers
Lower
On side splits, what is the breathing pattern? - Correct answers Abduction: exhale,
press carriage out
Adduction: Exhale, pull carriage in
Exhale where exertion is focused
