Pilates Mat Exam Questions with Answers
Guaranteed Success
Pilates Principles - correct answers Concentration
Control
Centering
Precision
Flowing Movement
Breathing
Contemporary Additional Principles - correct answers Alignment
Commitment
Pelvic Complex - correct answers the bony structures of the pelvis plus all the
muscles that act upon or affect it. These include:
Abs
Adductors (inside legs)
Hip flexors
Hamstrings
Back Extension
Ideal pelvic alignment allows the muscles of the Pelvic Complex to work with
balance and efficiency. Altering the pelvic alignment will affect this balance and
therefore affect the entire body. Muscle imbalances or faulty movement patterns of
the pelvic complex can cause misalignment, which will inevitably affect the
movement patterns of the whole body and possibly cause pain and injury.
Pad-a-pull Arm Sequence - correct answers (1) Double Arm Presses: 1.
Flexion/Extension & Adduction/Abduction
(2) Circles
(3) Shrugs and Triceps
(4) Wax on wax off
Exercises for Scold - correct answers Strengthen core muscles - egg chest lift,
hula, and hundred.
2BC Exercises - correct answers Pelvic Curl
Chest Lift
SLL
Hula
Roll Up
Spine Stretch
Roll Back
Saw
Cat Stretch
, Roll Down
Side Reach
Roll Overs
Cobra
Standing Arm Series: Double Arms
Standing Gluten Series: Bent Leg Lift & Rotate
Pad-a-pull: Squats/Plies
Ball: Squats
Ball: Pelvic Press
Ball: Wall Squats
The Start Position for 100s - correct answers Supine with arms pressed to floor
overhead, legs in table top.
Abduction/adduction - correct answers Movement away from and toward the body.
Side Lying Leg Circles - correct answers 1 BC
Progressive
L&E
Side lying with underneath arm extended under head and legs slightly forward of
hips and top leg lifted to hip height.
Draw small circles of the foot, focusing the hip joint.
Regress: Side leg lifts.
Progress: Side lying big circles.
Single Leg Kick - correct answers 1 BC
Progressive
L&E
Prone in sphinx position.
Exhale to flex knee and pulse. Inhale to change. Alternate.
Regress: Reduce pace.
Progress: Keep both legs lifted off floor.
Double Leg Kick - correct answers 1 BC
Progressive
L&E
Lying prone with knees flexed, arms holding behind rib cage, head turned to one
side.
Exhale to pulse heels to bottom 3 times, inhale extend torso and legs out long with
arms reaching back. Return to start position as exhale into pulses, alternating head
turn.
Regression: Eliminate the pulses, basic back extension.
Progression: Rocking prep.
Side Support (which categories) - correct answers Support integration
Guaranteed Success
Pilates Principles - correct answers Concentration
Control
Centering
Precision
Flowing Movement
Breathing
Contemporary Additional Principles - correct answers Alignment
Commitment
Pelvic Complex - correct answers the bony structures of the pelvis plus all the
muscles that act upon or affect it. These include:
Abs
Adductors (inside legs)
Hip flexors
Hamstrings
Back Extension
Ideal pelvic alignment allows the muscles of the Pelvic Complex to work with
balance and efficiency. Altering the pelvic alignment will affect this balance and
therefore affect the entire body. Muscle imbalances or faulty movement patterns of
the pelvic complex can cause misalignment, which will inevitably affect the
movement patterns of the whole body and possibly cause pain and injury.
Pad-a-pull Arm Sequence - correct answers (1) Double Arm Presses: 1.
Flexion/Extension & Adduction/Abduction
(2) Circles
(3) Shrugs and Triceps
(4) Wax on wax off
Exercises for Scold - correct answers Strengthen core muscles - egg chest lift,
hula, and hundred.
2BC Exercises - correct answers Pelvic Curl
Chest Lift
SLL
Hula
Roll Up
Spine Stretch
Roll Back
Saw
Cat Stretch
, Roll Down
Side Reach
Roll Overs
Cobra
Standing Arm Series: Double Arms
Standing Gluten Series: Bent Leg Lift & Rotate
Pad-a-pull: Squats/Plies
Ball: Squats
Ball: Pelvic Press
Ball: Wall Squats
The Start Position for 100s - correct answers Supine with arms pressed to floor
overhead, legs in table top.
Abduction/adduction - correct answers Movement away from and toward the body.
Side Lying Leg Circles - correct answers 1 BC
Progressive
L&E
Side lying with underneath arm extended under head and legs slightly forward of
hips and top leg lifted to hip height.
Draw small circles of the foot, focusing the hip joint.
Regress: Side leg lifts.
Progress: Side lying big circles.
Single Leg Kick - correct answers 1 BC
Progressive
L&E
Prone in sphinx position.
Exhale to flex knee and pulse. Inhale to change. Alternate.
Regress: Reduce pace.
Progress: Keep both legs lifted off floor.
Double Leg Kick - correct answers 1 BC
Progressive
L&E
Lying prone with knees flexed, arms holding behind rib cage, head turned to one
side.
Exhale to pulse heels to bottom 3 times, inhale extend torso and legs out long with
arms reaching back. Return to start position as exhale into pulses, alternating head
turn.
Regression: Eliminate the pulses, basic back extension.
Progression: Rocking prep.
Side Support (which categories) - correct answers Support integration
