POLESTAR PILATES: COMPREHENSIVE COURSE QUESTIONS
AND ANSWERS A+ GRADED.Buy Quality Materials!
Chest Lift (m)
p.29
-supine, hook lying, hands behind head, use arms for assisted curl up
variations:
+legs in table top
-partial movement, curl up /c hands behind head
Pelvic Clock (m)
p.31
-supine, hook lying, arms by side; sagittal, transverse, & multiplanar
variations:
+diagonals, sitting on Pball
Bridging (m)
p.33
-supine, hook lying, arms by side
variations:
+legs ADD, squeeze ADD ball, neutral spine, compliant surface
Dead Bug (m)
p.35
-supine, hook lying, arms by side, lift leg (s) to 90/90
variations:
+alternate legs/repeat on same leg, add arms
Femur Arcs (m)
p.37
-supine, legs in 90/90, arms by side, touch toe to floor
variations:
+oblique, use foam roller?
Knee Openings (m)
p.39
-supine, hook lying, arms by side, open knee(s)
variations:
+legs in air, both legs moving at same time
Side to Side (m)
p.41
-supine, legs in 90/90, arms at 45deg ABD, rotate legs & pelvis to the side
variations:
+contralateral knee straight, both knees straight, rotation stretch /c knees on floor
-partial movement, feet on floor
Footwork (r)
p.43
(2+ sp)
,-supine, legs in 90/90, heels on footbar
variations:
+forefoot on foot bar, parallel hip width, Pilates V, wide ER, wide IR; squats, PF, running
in place, single leg
-foot plate
Roll Down Series (r)
p.45
(1-2sp, cords short /c loops/handles)
-sitting toward base of carriage, feet on head rest, roll back
variations:
+perform bicep curls, increase shoulder flexion /c curls, rows, oblique
Roll Down Series (t)
p.47
(long spring /c handles or bar)
-long sitting, holding handles, shoulders at 90, elbows soft, roll back
variations:
+flat back & arms rigid, oblique
Supine Stretch (sc)
p.49
(sc against wall or on sticky mat)
-seated on floor /c sacrum against rounded end, arms outstretched, roll back as
shoulders flex overhead
variations:
-hands behind head, pillow behind head, legs in diamond, bend knees, move further
from sc
+sit in crevice of sc
Seated Footwork (r)
p.51
(1-2sp, foot bar high)
-sit on foot bar, one foot on carriage at 90/90, other foot on short box on ground
variations:
+double leg, arms at up to the sides
Feet in Straps (r)
p.53
(1.5-2sp, cord loops around shoulder rest)
-supine, arms by sides, legs straight, feet in loops, extend at hips
variations:
+small/large circles, frog, walking on ceiling, peter pan
-straps around thighs /c knees bent & increased spring tension
90/90 (t)
p.55
(long springs from head /c velcro cuffs attached to thighs, light springs on foot /c velcro
cuffs attached to ankles)
-supine, arms by side/holding uprights, 90/90
variations:
*passive mobilization
,*active reciprocal leg movement
*bilateral leg movement
+change angle of pull, short sp /c handle for arms, use tower bar for feet, reciprocal arm
motion
Footwork with Tower Bar (t)
p.57
(1-2 heavy sp, tower bar sprung from below)
-supine, balls of feet on underside of tower bar, bend & straighten knees
variations:
+change foot position, heels on bar, PF/DF, running in place, single leg, reverse
position /c head under bar
Double Leg Pump (c)
p.59
(2 light sp on middle/top notch)
-sitting near front of chair, heels on bar, knees & hips flexed
variations:
+toes on bar, wide ER, side sit, split pedals
Supine stretch (LB)
p.61
-sacrum at base of arc, extend back, arms float up & grab top rung, walk hand down,
hold stretch for several breaths
variations:
-stand on box, pillow under head, hands behind head
+move up or down barrel, feet off floor
Arm Arcs (m)
p.63
-supine, hook lying, arms by sides, float arms above head
variations:
+reciprocal arms, single arm, reverse breathing, lie on foam roller
Assisted Roll Up (m)
p.65
-supine, knees bent, hands behind knees, roll up to feet on floor & extend spine
Roll up (m)
p.67
-supine, arms overhead, leading /c arms roll up to reaching over toes, extend back to
long sitting, roll back down
variations:
+arms remain overhead, hamstring stretch
Sidekick (m)
p.69
-sidelying on elbow, opposite hand ant to body, raise leg & move fwd & bkwd
variations:
+up/down, circles, pase-developpe
Prone Press Up (m)
p.71
-prone, palm on floor lateral to chest, extend T/S to lift sternum, leave lower ribs on mat
, variations:
+change arm position
Dart (m)
p.73
-prone, arms by sides, palms down, forehead hovering off mat, increase thoracic
extension lifting sternum off mat
variations:
+add arm pump, palms up, increased T/S ext
Book Opening (m)
p.75
-sidelying /c block under head, knees & hips bent, arms outstretched at 90deg shoulder
flex, open arm to ceiling & opposite side following /c gaze, head, & T/S
variations:
+lif legs??
-bottom hand under head for support
Bridging (r)
p.90
Supine Arm Series (r)
p.92
Supine Abdominal Series (r)
p.94
hundred/coordination
Supine Scapular Series (t)
p.97
Upper Quadrant Neural Mobilization (t)
p.98
Seated Push through Front (t)
p.100
Seated Pull Down (t)
p.102
Prone Scapular Series (c)
p.104
swan (c)
p.106
Back to Forward Bend (LB)
p.108
Rolldown/Reach (sc)
p.110
Spine Stretch (m)
p.112
Scarecrow (m)
p.114
Mermaid (r)
p.116
Cleopatra (r)
p.118
AND ANSWERS A+ GRADED.Buy Quality Materials!
Chest Lift (m)
p.29
-supine, hook lying, hands behind head, use arms for assisted curl up
variations:
+legs in table top
-partial movement, curl up /c hands behind head
Pelvic Clock (m)
p.31
-supine, hook lying, arms by side; sagittal, transverse, & multiplanar
variations:
+diagonals, sitting on Pball
Bridging (m)
p.33
-supine, hook lying, arms by side
variations:
+legs ADD, squeeze ADD ball, neutral spine, compliant surface
Dead Bug (m)
p.35
-supine, hook lying, arms by side, lift leg (s) to 90/90
variations:
+alternate legs/repeat on same leg, add arms
Femur Arcs (m)
p.37
-supine, legs in 90/90, arms by side, touch toe to floor
variations:
+oblique, use foam roller?
Knee Openings (m)
p.39
-supine, hook lying, arms by side, open knee(s)
variations:
+legs in air, both legs moving at same time
Side to Side (m)
p.41
-supine, legs in 90/90, arms at 45deg ABD, rotate legs & pelvis to the side
variations:
+contralateral knee straight, both knees straight, rotation stretch /c knees on floor
-partial movement, feet on floor
Footwork (r)
p.43
(2+ sp)
,-supine, legs in 90/90, heels on footbar
variations:
+forefoot on foot bar, parallel hip width, Pilates V, wide ER, wide IR; squats, PF, running
in place, single leg
-foot plate
Roll Down Series (r)
p.45
(1-2sp, cords short /c loops/handles)
-sitting toward base of carriage, feet on head rest, roll back
variations:
+perform bicep curls, increase shoulder flexion /c curls, rows, oblique
Roll Down Series (t)
p.47
(long spring /c handles or bar)
-long sitting, holding handles, shoulders at 90, elbows soft, roll back
variations:
+flat back & arms rigid, oblique
Supine Stretch (sc)
p.49
(sc against wall or on sticky mat)
-seated on floor /c sacrum against rounded end, arms outstretched, roll back as
shoulders flex overhead
variations:
-hands behind head, pillow behind head, legs in diamond, bend knees, move further
from sc
+sit in crevice of sc
Seated Footwork (r)
p.51
(1-2sp, foot bar high)
-sit on foot bar, one foot on carriage at 90/90, other foot on short box on ground
variations:
+double leg, arms at up to the sides
Feet in Straps (r)
p.53
(1.5-2sp, cord loops around shoulder rest)
-supine, arms by sides, legs straight, feet in loops, extend at hips
variations:
+small/large circles, frog, walking on ceiling, peter pan
-straps around thighs /c knees bent & increased spring tension
90/90 (t)
p.55
(long springs from head /c velcro cuffs attached to thighs, light springs on foot /c velcro
cuffs attached to ankles)
-supine, arms by side/holding uprights, 90/90
variations:
*passive mobilization
,*active reciprocal leg movement
*bilateral leg movement
+change angle of pull, short sp /c handle for arms, use tower bar for feet, reciprocal arm
motion
Footwork with Tower Bar (t)
p.57
(1-2 heavy sp, tower bar sprung from below)
-supine, balls of feet on underside of tower bar, bend & straighten knees
variations:
+change foot position, heels on bar, PF/DF, running in place, single leg, reverse
position /c head under bar
Double Leg Pump (c)
p.59
(2 light sp on middle/top notch)
-sitting near front of chair, heels on bar, knees & hips flexed
variations:
+toes on bar, wide ER, side sit, split pedals
Supine stretch (LB)
p.61
-sacrum at base of arc, extend back, arms float up & grab top rung, walk hand down,
hold stretch for several breaths
variations:
-stand on box, pillow under head, hands behind head
+move up or down barrel, feet off floor
Arm Arcs (m)
p.63
-supine, hook lying, arms by sides, float arms above head
variations:
+reciprocal arms, single arm, reverse breathing, lie on foam roller
Assisted Roll Up (m)
p.65
-supine, knees bent, hands behind knees, roll up to feet on floor & extend spine
Roll up (m)
p.67
-supine, arms overhead, leading /c arms roll up to reaching over toes, extend back to
long sitting, roll back down
variations:
+arms remain overhead, hamstring stretch
Sidekick (m)
p.69
-sidelying on elbow, opposite hand ant to body, raise leg & move fwd & bkwd
variations:
+up/down, circles, pase-developpe
Prone Press Up (m)
p.71
-prone, palm on floor lateral to chest, extend T/S to lift sternum, leave lower ribs on mat
, variations:
+change arm position
Dart (m)
p.73
-prone, arms by sides, palms down, forehead hovering off mat, increase thoracic
extension lifting sternum off mat
variations:
+add arm pump, palms up, increased T/S ext
Book Opening (m)
p.75
-sidelying /c block under head, knees & hips bent, arms outstretched at 90deg shoulder
flex, open arm to ceiling & opposite side following /c gaze, head, & T/S
variations:
+lif legs??
-bottom hand under head for support
Bridging (r)
p.90
Supine Arm Series (r)
p.92
Supine Abdominal Series (r)
p.94
hundred/coordination
Supine Scapular Series (t)
p.97
Upper Quadrant Neural Mobilization (t)
p.98
Seated Push through Front (t)
p.100
Seated Pull Down (t)
p.102
Prone Scapular Series (c)
p.104
swan (c)
p.106
Back to Forward Bend (LB)
p.108
Rolldown/Reach (sc)
p.110
Spine Stretch (m)
p.112
Scarecrow (m)
p.114
Mermaid (r)
p.116
Cleopatra (r)
p.118
