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BALANCED BODY PILATES COMPREHENSIVE
EXAM | ALL QUESTIONS AND CORRECT
ANSWERS | ALREADY GRADED A+ | VERIFIED
ANSWERS | LATEST VERSION
List 2 differences between the abdominal curl with the ball behind the back and abdominal curl with the ring in the hands ---------CORRECT ANSWER-- ---------------1. abdominal curl with ball behind back facilitates and eases trunk integration, helps with thoracic extension
- ring in hands adds increased lever arm and causes more abdominal work and upper body work List 2 ways using the band for double leg kicks makes the exercise easier - --------CORRECT ANSWER-----------------1. helps if you can't clasp your arms behind your back
- facilitates back extension List 5 exercises on the roller that can be used to create dynamic stretching sequences ---------CORRECT ANSWER-----------------hamstring stretch psoas adductor abductor piriformis List 3 exercises using the band to enhance upper body strength --------- CORRECT ANSWER-----------------rows biceps curls seated arm series lat pulls IR/ER
What are the 9 principles of Pilates? ---------CORRECT ANSWER------------- ----•Breathing •Balanced Muscle Development •Centering •Concentration •Control •Precision •Whole Body Movement •Relaxation What are the precautions of The Hundred on the Reformer? --------- CORRECT ANSWER-----------------•Low back, hip, & SI joint problems •Neck and shoulder injuries •Pregnancy (avoid after 16 weeks)
- Avoid with osteoporosis, active lumbar disc injuries, & sciatica What is the purpose of the Hundred? ---------CORRECT ANSWER------------ -----•Teach lumbopelvic stability •Strengthen abs and hip flexors •Increase thoracic flexibility •Learn to connect the arms with the core What are the 4 positions of Feet in Straps? ---------CORRECT ANSWER---- -------------•Leg Lowers •Scissors •Circles •Frogs
What are the precautions of standing/side splits? ---------CORRECT ANSWER-----------------•Knee injuries •Balance problems •SI joint problems Pregnancy (caution after 16 weeks) What are the 10 Pilates Movement Principles? ---------CORRECT ANSWER-----------------•Breathing •Lower Core Activation •Neutral Spine (Finding The Optimum Starting Position( •Ab strengthening •Lumbopelvic Stability •Strengthening and mobilizing the spine •Shoulder stability and mobility •Correcting alignment •Release Work *Stretching What is the primary muscle of respiration? ---------CORRECT ANSWER----- ------------The diaphragm On the inhale what happens to the diaphragm? ---------CORRECT ANSWER-----------------It contracts What happens to the dome of the diaphragm during inhalation? --------- CORRECT ANSWER-----------------It goes down toward the bottom of the rib cage
How far can the diaphragm go down on the inhale? ---------CORRECT ANSWER-----------------As far as 4 cm On the inhale what happens to the volume of the lungs? ---------CORRECT ANSWER-----------------It increases What happens to abdominal pressure during an inhale? ---------CORRECT ANSWER-----------------It increases What happens to the pelvic floor during an inhale? ---------CORRECT ANSWER-----------------It responds What happens to the diaphragm on the exhale? ---------CORRECT ANSWER-----------------It relaxes What happens to the dome on the exhale? ---------CORRECT ANSWER----- ------------It moves up What happens to abdominal pressure during the exhalation? --------- CORRECT ANSWER-----------------•It decreases What contracts during the exhale? ---------CORRECT ANSWER----------------
- The transverse abdominis and the pelvic floor
Inhaling generally helps to facilitate what spinal movement --------- CORRECT ANSWER-----------------extension The inner unity or core includes what muscles ---------CORRECT ANSWER-----------------Pelvic floor, transverse abdominis, multifidi and diaphragm What foundational exercises bring awareness to breath in relationship to the transversus abdominis ---------CORRECT ANSWER----------------- Fingertip abdominals All four abdominals In a normal, healthy body, the inner unit of the core fires ---------CORRECT ANSWER-----------------Reflexively in reaction to postural changes and load being placed on the spine, Consciously when needed for support, and helps to propel the body forward. Supine exercises which teach lumbopelvic stability ---------CORRECT ANSWER-----------------marching, toe taps, dead bugs Which exercise is a good way to teach lumbopelvic stability in prone --------- CORRECT ANSWER-----------------swimming A supine exercise which strengthens the hamstring and glutes while training stability in the oblique slings is ---------CORRECT ANSWER---------- -------bridge marching
The primary functions of the spine include ---------CORRECT ANSWER------ -----------Force transference Protection of the spinal cord and nerve roots movement What is the name of the first cervical vertebrae ---------CORRECT ANSWER-----------------atlas The purpose of the tail wag and seated side stretch is to facilitate and enhance what spinal movements ---------CORRECT ANSWER----------------- lateral flexion Movements of the spine in the sagittal or "wheel" plane include --------- CORRECT ANSWER-----------------flexion and extension The nucleus pulposus of the spine is ---------CORRECT ANSWER------------- ----The soft, jelly like center of the intervertebral disc When creating lower body training protocols, it is important to train all the following ---------CORRECT ANSWER-----------------optimum leg alignment balance joint range of motion and muscle strength agility, balance and coordination
When creating an upper body training protocol all of the following are important to consider (3) ---------CORRECT ANSWER----------------- Glenohumeral stability and endurance Scapular mobility and coordination scapular stability and dynamic control Functional movement patterns of the upper body include (3) --------- CORRECT ANSWER-----------------Pushing pulling lifting (NOT striding) Sternum drops primarily move the scapula in ---------CORRECT ANSWER-- ---------------Protraction and retraction Upward rotation of the scapulae occur when the arms ---------CORRECT ANSWER-----------------move overhead The stretch reflex is responsible for ---------CORRECT ANSWER-------------- ---moderating muscle length protecting against overstretching of a joint Myofascial release techniques are designed to do all the following --------- CORRECT ANSWER-----------------Relax muscles improve blood and lymphatic circulation decrease "stickiness" between the tissues
Active isolated stretching technique is ---------CORRECT ANSWER----------- ------Contracting the opposing muscle to release the target muscle all the following are an important part of recovery (3) ---------CORRECT ANSWER-----------------Breath Rest Relaxation List the 9 pilates principles ---------CORRECT ANSWER----------------- Breathing Concentration Control Precision Rhythm and flow whole body movement balanced muscle development centering relaxation List 5 movement principles ---------CORRECT ANSWER-----------------Trunk integration (breathing, inner/outer unit, spinal mobility) Lower body strength and power upper body strength and balance whole body movement dynamic flexibility and recovery Name the 4 muscles of the core and inner unity ---------CORRECT ANSWER-----------------Multifidi transverse abdominis diaphragm pelvic floor
Mat exercises INDICATED for osteoporosis ---------CORRECT ANSWER--- ---------------Spinal extension exercises: Swan swimming single leg kick double leg kick prone work in any position
- standing/kneeling/all fours/plank positions are all great too leg pull up or down push ups side leg series Contraindications and exercises to avoid with osteoporosis --------- CORRECT ANSWER-----------------Loaded spinal flexion
- no hundreds or curls of any kind
- no vacation series Loaded spinal rotation
- no oblique abdominal exercises
- no rolling like a ball, rockers or seals
- no spine stretch side/forward/saw/jack knife, corkscrew, hip circles, roll over Name 3 exercises contraindicated for osteoporosis ---------CORRECT ANSWER-----------------100s, rolling like a ball, double straight leg stretch Name 3 mat exercises that are safe throughout pregnancy --------- CORRECT ANSWER-----------------Spine Stretch forward Side leg lifts 100 Prep (feet down)
What bony landmarks on the front of the body define neutral pelvis? --------- CORRECT ANSWER-----------------ASIS and pubic symphysis List 3 ways to modify spine stretch for clients with tight hamstrings --------- CORRECT ANSWER-----------------prop up on a mat, sit against the wall, bend knees Name 4 Mat exercises that require caution for clients with low back problems ---------CORRECT ANSWER-----------------Rolling like a ball swan open leg rocker hundreds List an exercise progression that ends with Saw and focuses on breathing - --------CORRECT ANSWER-----------------Fingertip abdominals pregnant cat hundreds single leg stretch saw List an exercise progression that ends with open leg rocker and focuses on inner unit ---------CORRECT ANSWER-----------------pelvic clocks flat back bridging double straight leg stretch open leg rocker List an exercise progression that ends with banana and focuses on outer unit ---------CORRECT ANSWER-----------------diagonal reaches marching
integration of full body movement facilitates concentration Name 2 pre-pilates exercises that focus on engaging the core --------- CORRECT ANSWER-----------------Pregnant cat fingertip abdominals Name 3 pre-pilates exercises that focus on increasing scapular stability ----- ----CORRECT ANSWER-----------------Sternum drops planking wall push-ups Name 3 pre-pilates exercises that focus on scapular mobility --------- CORRECT ANSWER-----------------pinwheel telescope angel Name 3 pre-pilates exercises that focus on teaching Pelvic Stability - challenging the core and pelvic to stay in place with other limb movements ---------CORRECT ANSWER-----------------Marching toe taps opposing leg/arm reaches bridge marching Name 3 different stretching techniques ---------CORRECT ANSWER---------- -------contract release active isolated static
What was the name of Joseph Pilates wife ---------CORRECT ANSWER----- ------------Clara What did Joseph Pilates call his method ---------CORRECT ANSWER-------- ---------controlology Movement principles of Teaser ---------CORRECT ANSWER----------------- Outer unity and lower body Leading up to Teaser: standing marches side lying leg lifts single leg straight leg stretch double leg stretch Teaser Movement principles of seated twist ---------CORRECT ANSWER-------------- ---Spinal mobility or upper body Leading up to seated twist: sternum drops side planks seated twist Movement principles of boomerang ---------CORRECT ANSWER-------------- ---Lower body or outer unit Leading to boomerang: Toe taps marches neck pull up vacation series scissors boomerang
Name 3 level 2 mat exercises that require caution for clients with neck and shoulder injuries ---------CORRECT ANSWER-----------------Rollover corcscrew swan rocking also.. jack knife neck pull teaser boomerang scissors bicycle Name 3 level 2 mat exercises that require caution for clients with wrist injuries ---------CORRECT ANSWER-----------------seated twist side end mermaid leg pull up and down The course uses the roller, ring, ball and band to enhance the traditional mat repertoire... true or false ---------CORRECT ANSWER-----------------true list all of the balanced body movement principles (5) ---------CORRECT ANSWER-----------------trunk integration lower body strength and power upper body strength and balance whole body movement dynamic flexibility
where could a ball be used for bicycle to enhance the exercise --------- CORRECT ANSWER-----------------ball under the pelvis where could a ball be used for single leg stretch to enhance the exercise --- ------CORRECT ANSWER-----------------ball behind the back where could a ball be used for criss cross to enhance the exercise --------- CORRECT ANSWER-----------------Ball behind the back where could a ball be used for hundreds to enhance the exercise --------- CORRECT ANSWER-----------------ball between the ankles or knees where could a ring be placed for rolling like a ball to enhance the exercise - --------CORRECT ANSWER-----------------ring between the ankles or knees where could a ring be placed for open leg rocker to enhance the exercise -- -------CORRECT ANSWER-----------------ring between the ankles or knees where could a ring be placed for boomerang to enhance the exercise --------
- CORRECT ANSWER-----------------ring between the ankles or knees Inhaling facilitates what? ---------CORRECT ANSWER-----------------Spinal extension, lateral flexion, spinal rotation
