Balanced Body Written Test Out questions with verified || || || || || || || ||
detailed solutions ||
Pilates Mat 1 - ✔✔Written
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List the 9 Pilates Principles - ✔✔1. Breathing
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2. Concentration
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3. Control
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4. Centering
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5. Precision
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6. Balanced Muscle Development
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7. Rhythm/Flow
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8. Whole Body Movement
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9. Relaxation
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Name 5 Pilates Movement Principles - ✔✔1. Lower core activation
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2. Neutral spine
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3. Abdominal strengthening
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4. Shoulder stability/mobility
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5. Alignment
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Name the 4 muscles of the core/inner unit - ✔✔1. Transverse Abdominus
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2. Pelvic floor
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3. Multifidi
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4. Diaphragm
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,What country was Joseph Pilates born in? - ✔✔Germany around 1883
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In what year did Joesph Pilates move to the US? - ✔✔1926
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What American city did Joesph Pilates live and teach in? - ✔✔New York City
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Circle exercises that are contraindicated for clients with osteoporosis - ✔✔100
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Rolling like a ball || || || ||
Double straight leg stretch || || || ||
OK = || ||
-Swan ||
-Side leg series || || ||
-Side leg kicks || ||
Name 3 mat exercises that are safe throughout pregnancy - ✔✔1. Side leg series
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2. Cat/cow
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3. Pregnant cat
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What bony landmarks define a neutral pelvis - ✔✔Anterior Superior Iliac Spine (ASIS)
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Pubic Symphysis ||
List two ways to modify spine stretch for clients with tight hamstrings - ✔✔1. Bend knees
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slightly ||
2. Sit on a mat, towel, block
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Name four mat exercises that require caution for clients with low back problems - ✔✔1. Rolling
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like a ball
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, 2. Roll up
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3. Neck pull
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4. Criss cross
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Create a short mat class using 15 exercises - ✔✔1. Hundred
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2. Roll up
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3. Single leg circles
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4. Rolling like a ball
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5. Single leg stretch
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6. Double leg stretch
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7. Single straight leg stretch
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8. Double straight leg stretch
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9. Criss cross
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10. Saw||
11. Swan
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12. Single leg kicks
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13. Double leg kicks
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14. Swimming
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15. Side leg lifts
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Listing key areas that an exercise works...options are - ✔✔Abs - Abdominal exercises
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(oblique/sagittal)
Lat - Lateral flexion exercises
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Rot - Torso rotation
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Back - Back extension || || || ||
Legs - Lower body - hip, leg, and ankle
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Arms - Upper body - Shoulder and arm
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detailed solutions ||
Pilates Mat 1 - ✔✔Written
|| || || ||
List the 9 Pilates Principles - ✔✔1. Breathing
|| || || || || || ||
2. Concentration
|| ||
3. Control
|| ||
4. Centering
|| ||
5. Precision
|| ||
6. Balanced Muscle Development
|| || || ||
7. Rhythm/Flow
|| ||
8. Whole Body Movement
|| || || ||
9. Relaxation
||
Name 5 Pilates Movement Principles - ✔✔1. Lower core activation
|| || || || || || || || || ||
2. Neutral spine
|| || ||
3. Abdominal strengthening
|| || ||
4. Shoulder stability/mobility
|| || ||
5. Alignment
||
Name the 4 muscles of the core/inner unit - ✔✔1. Transverse Abdominus
|| || || || || || || || || || || ||
2. Pelvic floor
|| || ||
3. Multifidi
|| ||
4. Diaphragm
||
,What country was Joseph Pilates born in? - ✔✔Germany around 1883
|| || || || || || || || || ||
In what year did Joesph Pilates move to the US? - ✔✔1926
|| || || || || || || || || || ||
What American city did Joesph Pilates live and teach in? - ✔✔New York City
|| || || || || || || || || || || || ||
Circle exercises that are contraindicated for clients with osteoporosis - ✔✔100
|| || || || || || || || || ||
Rolling like a ball || || || ||
Double straight leg stretch || || || ||
OK = || ||
-Swan ||
-Side leg series || || ||
-Side leg kicks || ||
Name 3 mat exercises that are safe throughout pregnancy - ✔✔1. Side leg series
|| || || || || || || || || || || || || ||
2. Cat/cow
|| ||
3. Pregnant cat
|| ||
What bony landmarks define a neutral pelvis - ✔✔Anterior Superior Iliac Spine (ASIS)
|| || || || || || || || || || || || ||
Pubic Symphysis ||
List two ways to modify spine stretch for clients with tight hamstrings - ✔✔1. Bend knees
|| || || || || || || || || || || || || || || ||
slightly ||
2. Sit on a mat, towel, block
|| || || || || ||
Name four mat exercises that require caution for clients with low back problems - ✔✔1. Rolling
|| || || || || || || || || || || || || || || ||
like a ball
|| || ||
, 2. Roll up
|| ||
3. Neck pull
|| ||
4. Criss cross
|| ||
Create a short mat class using 15 exercises - ✔✔1. Hundred
|| || || || || || || || || ||
2. Roll up
|| ||
3. Single leg circles
|| || || ||
4. Rolling like a ball
|| || || || ||
5. Single leg stretch
|| || ||
6. Double leg stretch
|| || ||
7. Single straight leg stretch
|| || || || ||
8. Double straight leg stretch
|| || || ||
9. Criss cross
|| ||
10. Saw||
11. Swan
|| ||
12. Single leg kicks
|| || || ||
13. Double leg kicks
|| || || ||
14. Swimming
||
15. Side leg lifts
|| || ||
Listing key areas that an exercise works...options are - ✔✔Abs - Abdominal exercises
|| || || || || || || || || || || || ||
(oblique/sagittal)
Lat - Lateral flexion exercises
|| || || || ||
Rot - Torso rotation
|| || || ||
Back - Back extension || || || ||
Legs - Lower body - hip, leg, and ankle
|| || || || || || || || ||
Arms - Upper body - Shoulder and arm
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