REFORMER PILATES YEAR 2024/2025 / ACCURATE
CURRENTLY TESTING EXAM VERSIONS WITH
ACTUAL QUESTIONS
lordosis - <<ANSWER>>an abnormal increase in forward curvature of lumbar spine
kyphosis - <<ANSWER>>a posterior curvature of the thoracic spine resulting in a
hunchback
Flat back posture characteristics: - <<ANSWER>>flat lumber and lower thoracic,
posterior tilt pelvis, extended hips & knees
Muscle Balance Summary of Flat Back Posture - <<ANSWER>>long and weak hip
flexors, strong and tight hamstrings, strong neck extensors
Exercise plan for Flat Back Posture - <<ANSWER>>Mobilise the spine (particularly
thoracic spine), strengthen hip flexors, lengthen and stretch hamstrings, work with
neutral spine and pelvis as much as possible
Shoulder Joint Stabilisers (Rotator Cuffs) - <<ANSWER>>Supraspinatus, Infraspinatus,
Teres Minor, Subscapularis
Shoulder Join Flexors - <<ANSWER>>Anterior Deltoid, Pectarolis Major, Biceps - Long
Head, Coracobrachialis
Shoulder Joint Extensors - <<ANSWER>>Posterior Deltoid, Triceps -Long Head,
Latissimus Dorsi, Teres Major
Shoulder Joint Abductors - <<ANSWER>>Medial Deltoid, Supraspinatus
Shoulder Joint Adductors - <<ANSWER>>Pectarolis Major, Latissimus Dorsi, Teres
Major, Coracobrachialis
Shoulder Joint Internal Rotators - <<ANSWER>>Anterior Deltoid, Latissimus Dorsi,
Teres Major, Pectoralis Major, Subscapularis
Shoulder Joint External Rotators - <<ANSWER>>posterior deltoid, infraspinatus, teres
minor
, Shoulder Joint Horizontal Abductors - <<ANSWER>>posterior deltoid
Shoulder Joint Horizontal Adductors - <<ANSWER>>anterior deltoid, pectoralis major,
coracobrachialis
Hip Joint Flexors - <<ANSWER>>restuc femoris, psoas, Iliacis, Pectineus, Satorius,
Tensor Facia Latae
Hip Joint Extensors - <<ANSWER>>Gluteus Maximus, Biceps Femoris - Long Head,
Semimebranosus, Semitendinosus
Hip Joint Abductors - <<ANSWER>>Gluteus Maximus, Medius & Minimus, Tensor
Facia Latae
Hip Joint Adductors - <<ANSWER>>Adductors, Longue, Magnus, Brevis, Pectinius,
Gracilis
Hip Joint External Rotators - <<ANSWER>>Piriformis, Gemellus Superior & Inferior,
Obturator Internus & Externus, Quadratus Femoris + Gluteus Maximus, Medius &
Minimums - Pos Fibres, Satorius, Biceps Femoris
Hip Joint Internal Rotators - <<ANSWER>>Gluteus Medius & Minimums - Ant Fibres,
Tensor Facia Latae
Knee Joint Flexors - <<ANSWER>>Biceps Femoris, Semimembranosus &
Semitendinosus, Popliteus, Plantaris, Gastrocnemius
Knee Joint Extensors - <<ANSWER>>rectus femoris, vastus lateralis, vastus
intermedius, vastus medialis
Elbow Extensors - <<ANSWER>>Triceps, Anconeus
Elbow Flexors - <<ANSWER>>biceps brachii, brachialis, brachioradialis, pronator teres
Muscles that Stabilise the Core - <<ANSWER>>Diaphragm, Pelvic Floor, Transversus
Abdominus, Internal Oblique, Multifidus
Muscle Balance Summary of Lordhosis - <<ANSWER>>anterior tilt of pelvis causing
short and strong hip flexors but long and weak hamstrings
Muscle Balance Summary of Kyphosis - <<ANSWER>>Strong and short lower Erector
Spinae, Increased thoracic flexion causes weak Erector Spinae, Rhomboids and middle
Trapezius, Tight Pectorals,
Exercise Plan for Lordhosis - <<ANSWER>>Strecth hip flexors, strengthen hamstrings
& gluteal muscles, emphasize lumbar flexion
CURRENTLY TESTING EXAM VERSIONS WITH
ACTUAL QUESTIONS
lordosis - <<ANSWER>>an abnormal increase in forward curvature of lumbar spine
kyphosis - <<ANSWER>>a posterior curvature of the thoracic spine resulting in a
hunchback
Flat back posture characteristics: - <<ANSWER>>flat lumber and lower thoracic,
posterior tilt pelvis, extended hips & knees
Muscle Balance Summary of Flat Back Posture - <<ANSWER>>long and weak hip
flexors, strong and tight hamstrings, strong neck extensors
Exercise plan for Flat Back Posture - <<ANSWER>>Mobilise the spine (particularly
thoracic spine), strengthen hip flexors, lengthen and stretch hamstrings, work with
neutral spine and pelvis as much as possible
Shoulder Joint Stabilisers (Rotator Cuffs) - <<ANSWER>>Supraspinatus, Infraspinatus,
Teres Minor, Subscapularis
Shoulder Join Flexors - <<ANSWER>>Anterior Deltoid, Pectarolis Major, Biceps - Long
Head, Coracobrachialis
Shoulder Joint Extensors - <<ANSWER>>Posterior Deltoid, Triceps -Long Head,
Latissimus Dorsi, Teres Major
Shoulder Joint Abductors - <<ANSWER>>Medial Deltoid, Supraspinatus
Shoulder Joint Adductors - <<ANSWER>>Pectarolis Major, Latissimus Dorsi, Teres
Major, Coracobrachialis
Shoulder Joint Internal Rotators - <<ANSWER>>Anterior Deltoid, Latissimus Dorsi,
Teres Major, Pectoralis Major, Subscapularis
Shoulder Joint External Rotators - <<ANSWER>>posterior deltoid, infraspinatus, teres
minor
, Shoulder Joint Horizontal Abductors - <<ANSWER>>posterior deltoid
Shoulder Joint Horizontal Adductors - <<ANSWER>>anterior deltoid, pectoralis major,
coracobrachialis
Hip Joint Flexors - <<ANSWER>>restuc femoris, psoas, Iliacis, Pectineus, Satorius,
Tensor Facia Latae
Hip Joint Extensors - <<ANSWER>>Gluteus Maximus, Biceps Femoris - Long Head,
Semimebranosus, Semitendinosus
Hip Joint Abductors - <<ANSWER>>Gluteus Maximus, Medius & Minimus, Tensor
Facia Latae
Hip Joint Adductors - <<ANSWER>>Adductors, Longue, Magnus, Brevis, Pectinius,
Gracilis
Hip Joint External Rotators - <<ANSWER>>Piriformis, Gemellus Superior & Inferior,
Obturator Internus & Externus, Quadratus Femoris + Gluteus Maximus, Medius &
Minimums - Pos Fibres, Satorius, Biceps Femoris
Hip Joint Internal Rotators - <<ANSWER>>Gluteus Medius & Minimums - Ant Fibres,
Tensor Facia Latae
Knee Joint Flexors - <<ANSWER>>Biceps Femoris, Semimembranosus &
Semitendinosus, Popliteus, Plantaris, Gastrocnemius
Knee Joint Extensors - <<ANSWER>>rectus femoris, vastus lateralis, vastus
intermedius, vastus medialis
Elbow Extensors - <<ANSWER>>Triceps, Anconeus
Elbow Flexors - <<ANSWER>>biceps brachii, brachialis, brachioradialis, pronator teres
Muscles that Stabilise the Core - <<ANSWER>>Diaphragm, Pelvic Floor, Transversus
Abdominus, Internal Oblique, Multifidus
Muscle Balance Summary of Lordhosis - <<ANSWER>>anterior tilt of pelvis causing
short and strong hip flexors but long and weak hamstrings
Muscle Balance Summary of Kyphosis - <<ANSWER>>Strong and short lower Erector
Spinae, Increased thoracic flexion causes weak Erector Spinae, Rhomboids and middle
Trapezius, Tight Pectorals,
Exercise Plan for Lordhosis - <<ANSWER>>Strecth hip flexors, strengthen hamstrings
& gluteal muscles, emphasize lumbar flexion
