BALANCED BODY WRITTEN TESTOUT
WITH QUESTIONS AND 100% CORRECT
ANSWERS 2025 UPDATE.
9 Pilates Principles
ANS:
1. Breathing
2. Balanced Muscle Development
3. Centering
4. Control
5. Concentration
6. Precision
7. Relaxation
8. Rhythm/Flow
9. Whole Body Movement
5 Pilates Movement Principles
ANS:
1. Breathing
2. Lower Core Activation
3. Lumbopelvic Stability
4. Neutral Spine
5. Release Work
5 Muscles of the Core or Inner Unit
ANS:
1. Diaphragm
2. Multifidi
3. Pelvic Floor
4. Psoas
5. Transversus abdominus
,What country was Joseph Pilates born in?
ANS: Germany
In what year did Joseph Pilates move to the US?
ANS: 1926
What US city did Joseph Pilates live and teach in?
ANS: New York City
Which of the following mat exercises are contraindicated for clients with osteoporosis?
-100
-Rolling like a Ball
-Double straight leg stretch
-Swan
-Side leg series
-Single leg kicks
ANS:
-100
-Rolling like a Ball
-Double straight leg stretch
Name 3 Mat exercises that are safe throughout pregnancy
ANS:
1. Side leg lifts (abductors, core stability)
2. Mermaid/Side stretch
3. Cat/cow
What bony landmarks define a neutral pelvis?
ANS: ASIS and Pubic Bone
In supine, these are parallel to the ground
In seated/standing, these are perpendicular to the ground
, List at least 2 ways to modify Spine Stretch for clients with tight hamstrings
ANS:
1. Slightly bend the knees
2. Sit up on a towel, small pad, rolled up mat, or box
Name 4-6 mat exercises that require caution for clients with low back problems
ANS:
1. Roll Up
2. Rolling like a Ball
3. Open Leg Rocker
4. Swimming
5. Saw
6. Double leg Stretch
List 5 ways in which breathing facilitates movement
ANS:
1. Inhale facilitates spinal extension
2. Exhale facilitates spinal flexion
3. Inhale facilitates spinal rotation
4. Exhale activates your core
5. The breath can increase/decrease muscle tone
Name 3 Pre-Pilates exercises for engaging the core
ANS:
1. Fingertip Abdominals
2. Breathing/Pelvic Floor Engagement
3. All Fours Abdominals
Name 6 Pre-Pilates exercises for increasing scapular mobility and stability
ANS:
1. Telescope Arms - Shoulder Mobility
2. Sternum Drop - Scapular Stability
3. Angels in the Snow - Shoulder Mobility
WITH QUESTIONS AND 100% CORRECT
ANSWERS 2025 UPDATE.
9 Pilates Principles
ANS:
1. Breathing
2. Balanced Muscle Development
3. Centering
4. Control
5. Concentration
6. Precision
7. Relaxation
8. Rhythm/Flow
9. Whole Body Movement
5 Pilates Movement Principles
ANS:
1. Breathing
2. Lower Core Activation
3. Lumbopelvic Stability
4. Neutral Spine
5. Release Work
5 Muscles of the Core or Inner Unit
ANS:
1. Diaphragm
2. Multifidi
3. Pelvic Floor
4. Psoas
5. Transversus abdominus
,What country was Joseph Pilates born in?
ANS: Germany
In what year did Joseph Pilates move to the US?
ANS: 1926
What US city did Joseph Pilates live and teach in?
ANS: New York City
Which of the following mat exercises are contraindicated for clients with osteoporosis?
-100
-Rolling like a Ball
-Double straight leg stretch
-Swan
-Side leg series
-Single leg kicks
ANS:
-100
-Rolling like a Ball
-Double straight leg stretch
Name 3 Mat exercises that are safe throughout pregnancy
ANS:
1. Side leg lifts (abductors, core stability)
2. Mermaid/Side stretch
3. Cat/cow
What bony landmarks define a neutral pelvis?
ANS: ASIS and Pubic Bone
In supine, these are parallel to the ground
In seated/standing, these are perpendicular to the ground
, List at least 2 ways to modify Spine Stretch for clients with tight hamstrings
ANS:
1. Slightly bend the knees
2. Sit up on a towel, small pad, rolled up mat, or box
Name 4-6 mat exercises that require caution for clients with low back problems
ANS:
1. Roll Up
2. Rolling like a Ball
3. Open Leg Rocker
4. Swimming
5. Saw
6. Double leg Stretch
List 5 ways in which breathing facilitates movement
ANS:
1. Inhale facilitates spinal extension
2. Exhale facilitates spinal flexion
3. Inhale facilitates spinal rotation
4. Exhale activates your core
5. The breath can increase/decrease muscle tone
Name 3 Pre-Pilates exercises for engaging the core
ANS:
1. Fingertip Abdominals
2. Breathing/Pelvic Floor Engagement
3. All Fours Abdominals
Name 6 Pre-Pilates exercises for increasing scapular mobility and stability
ANS:
1. Telescope Arms - Shoulder Mobility
2. Sternum Drop - Scapular Stability
3. Angels in the Snow - Shoulder Mobility
