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Balanced Body Written Test Out questions and answers, Exams of Advanced Education

Balanced Body Written Test Out questions and answers

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2024/2025

Available from 02/13/2025

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Balanced Body Written Test Out questions and answers
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
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Balanced Body Written Test Out questions and answers Pilates Mat 1 - Written List the 9 Pilates Principles - 1. Breathing

  1. Concentration
  2. Control
  3. Centering
  4. Precision
  5. Balanced Muscle Development
  6. Rhythm/Flow
  7. Whole Body Movement
  8. Relaxation Name 5 Pilates Movement Principles - 1. Lower core activation
  9. Neutral spine
  10. Abdominal strengthening
  11. Shoulder stability/mobility
  12. Alignment Name the 4 muscles of the core/inner unit - 1. Transverse Abdominus
  13. Pelvic floor
  14. Multifidi
  15. 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

  1. Cat/cow
  2. 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
  3. Sit on a mat, towel, block Name four mat exercises that require caution for clients with low back problems - 1. Rolling like a ball
  4. Roll up
  5. Neck pull
  6. Criss cross Create a short mat class using 15 exercises - 1. Hundred
  7. Roll up
  8. Single leg circles
  1. Abdominal strengthening - Hundred Placing the springs on the A or pre-loaded position on the reformer makes the resistance - Harder List the color coding of the Balanced Body Reformer Springs from lightest to heaviest - 1. Yellow (lightest)
  2. Blue
  3. Red
  4. Green (heaviest) In the footwork exercises, the footbar should ideally be adjusted so the client has a _____________ degree angle at their hips - 90 degree Name 3 ways to adjust the fit of the reformer for clients with knee and hip injuries that don't tolerate deep flexion - 1. Lower the bar away from the carriage
  5. Limit range of motion of client
  6. Move carriage with blocks Name 5 pieces of equipment that Joesph Pilates invented - 1. Reformer
  7. Cadallic
  8. Wunda chair
  9. Barrel
  10. Spine Corrector Circle any reformer exercises that are CONTRAINDICATED for clients with osteoporosis (reformer) - Hundred and Short box abdominals OK = Swan Feet in straps

Kneeling abdominals Arm work sitting Circle any reformer exercises that are RECOMMENDED for clients with osteoporosis - Footwork Feet in straps (if stable) Pulling straps Standing Swan Arm work - Facing back NOT OK = Rollbacks Short box abdominals What points must line up for correct leg alignment when viewed from the front and the side? - Front = Hips: ASIS Knee: Center of patella Ankle: Center of front of ankle Side = Hip: High point of iliac crest Knee: Midpoint of lateral side of knee Ankle: Lateral malleolus of ankle Name 3 common leg misalignments and describe them - 1. Bow legs - Genu varum = legs reach out laterally from midline

  1. Hyper extension = legs reach posteriorly
  2. Knock knees - Genu valgum = legs fall medially in relation to midline
  1. Standing multifidi engagement Name 3 pre pilates exercises for increasing scapular mobility and stability - 1. Telescope arms
  2. Sternum drop
  3. Plank/Push-ups Name 3 pre pilates exercises for teaching pelvic stability - 1. Marching
  4. Toe taps
  5. Opposite arm/leg reach on all fours Name 3 different stretching techniques - 1. Contract/Release
  6. Active isolated stretch
  7. Static stretching What was the name of Joesph Pilates wife? - Clara What did Joesph Pilates call his method? - Contrology Circle any mat exercises that require caution for clients with low back problems (mat 2) - -Spine twist -Rollover -Neck pull -Side bend -Boomerang OK = Leg pull down Name 3 level 2 mat exercises that increase scapular stability - 1. Hip circles
  8. Leg pull down
  9. Side bend twist

Does the diaphragm contract or relax on inhalation? - Contract How would you modify teaser for clients with tight hamstrings? - -Decrease angle of hip flexion -Bend knees Name three level 2 mat exercises that require caution for clients with neck and shoulder injuries - 1. Roll over

  1. Jack knife
  2. Neck pull Name 3 level 2 mat exercises that require caution for clients with wrist injuries - -Shoulder bridge -Side bend twist -Bicycle Design a hour mat class - ... Pilates reformer 2 - Written When observing a person's posture from the side, What 6 points line up if the client is in perfect alignment? - 1. Tip of earlobe
  3. Top of shoulder
  4. Side of ribcage
  5. High point of illiac crest
  6. Midpoint of the lateral side of the knee
  7. Slightly in front of the lateral malleolus of the ankle Name 3 common spinal misalignments and describe what they are - Scoliosis: A lateral and rotational deviation of the spine (c and s curve)

Name three reformer 2 exercises that require caution or modification for clients with neck and shoulder injuries - 1. Long box back stroke

  1. Coordination
  2. Short box advanced abdominals How often should the vinyl on the reformer be wiped down? - After each client How often should the reformer be formally inspected for spring wear, loose parts, etc? - Monthly Be Aware Daily Design a 1 hour class with 15-20 exercises that includes work for all the major muscle groups - ... Pilates Mat 3 - Written TRUE OR FALSE: This course uses the roller, ring, ball and band to enhance the traditional mat repertoire
  • True List the Balanced Body Movement Principles - 1. Trunk integration
  1. Lower body strength and power
  2. Upper body strength and balance
  3. Whole body movement
  4. Dynamic flexibility and rotation Where can the ball be placed to enhance the exercise: The Hundred - Behind the back *Between the ankles or knees Where can the ball be placed to enhance the exercise: Single Leg stretch - Under pelvis *Behind back

Where can the ball be placed to enhance the exercise: Criss Cross - Under pelvis *Behind back Where can the ball be placed to enhance the exercise: Bicycle - *Under pelvis Behind back Where can the Ring be placed to enhance the exercise: Rolling like a ball - In hands Where can the Ring be placed to enhance the exercise: Open leg rocker - Between ankles or knees Where can the Ring be placed to enhance the exercise: Boomerang - Between ankles or knees List two differences between the Abdominal curl with a ball behind the back and the abdominal curl with the ring in hands - 1. Abdominal curl w/ ball behind back helps to think about ribs drawing down into ball --> Tactile pressure

  1. Abdominal curl w/ ring in hands helps to engage back muscles and feed into the inner unit List 2 ways to use band for double leg kicks that makes the exercise easier - 1. Increase back extension
  2. Creating resistance for legs and glutes to work against wider than traditional hands behind back List 5 exercises on the roller that can be used to create dynamic stretching sequence - Psoas and hamstring stretch ADductor stretch ABductor stretch Chest stretch Angles in the snow List 3 exercises using the band to enhance upper body strength - 1. Lateral rotation
  3. Medial rotation

-Star -Control front and back Name 3 exercises for increasing hamstring, gluteal and back extensor strength in reformer 3 - -Long box rocking -Long box swan -Long box grasshopper Name at least 3 exercises for increasing spinal mobility in reformer 3 - -Long spine massage -Jack knife -Twist -Rowing back -Long box swan -Long box rocking Name 6 exercises to avoid or limit with wrist injuries in reformer 3 - -Thigh stretch -Tendon stretch -Long back stretch -Snake -Twist -Control front facing carriage Grasshopper progression - Movement Principle: Rocket Prepilates: Mini swan Reformer 1: Long box pulling straps Reformer 1 or 2: Long box swimming Reformer 2: Long box backstroke Rowing Back 1 and 2 - Movement Principle: Standing chest press with band

Prepilates: Standing pull back with band Reformer 1: Arms work facing straps (rows) Reformer 1 or 2: Arm work facing footbar (hug a tree) Reformer 2: Rowing front 2 bending down Jack knife - Movement Principle: Angels in the snow - spinal mobility Prepilates: Prone hip extension (glute/hamstring strength) Reformer 1: Roll down Reformer 1 or 2: Short spine massage Reformer 2: Corkscrew Long Back Stretch - Movement Principle: Back plank prep - elevation/depression Prepilates: Back plank leg lift/Tricep dip Reformer 1: Long box pulling straps Reformer 1 or 2: Chest expansion Reformer 2: Rowing II front - bending down Snake or Twist - Movement Principle: All fours flexion Prepilates: Poodle tail Reformer 1: Kneeling abdominals facing front Reformer 1 or 2: Mermaid with twist Reformer 2: Single leg elephant Pilates Trapeze/Cadallic Test - ... Name the 4 short springs in order form lightest to heaviest - Short y: Yellow - Light Short b: Blue - Medium Short R: Red - Heavy Short T: Black - Super heavy

Airplane Monkey Name 6 exercises on the trap/cadallic to increase spinal mobility in flexion - -Seated push through -Cat sitting/cat kneeling -Push through back -Roll down -Assisted sit up -Rowing back w/ round back Trap/Cadallic exercise progressions - Movement Principle: Prepilates: Prepilates/Trap: Trap: Trap: Cat kneeling - trap - Movement Principle: Abs, SS, Legs, Stretch. Back Prepilates: Cat/cow, bridge, mini swan Prepilates/Trap: Roll down Trap: Push through Trap: Upper arms Flying Eagle Prone - Movement Principle: Back, arms, legs Prepilates: Grounding prone Prepilates/Trap: Mini swan Trap: Chest expansion Trap: Swan with push through Teaser - bottom loaded - Movement Principle: Abs, legs

Prepilates: Toe taps Prepilates/Trap: Hundred prep Trap: Upper arms Trap: Assissted sit-ups/Adv sit ups Dolphin - Movement Principle: Abs, back, legs, stretch, PS, SS Prepilates: Flat back bridge Prepilates/Trap: Opposite arm and leg Trap: Leg spring supine Trap: Joe's breathing Name 6 exercises on the trap table to work on spinal flexion and spinal extension - -Cat kneeling -Arch and curl -Adv. sit up -Bridging -Hanging back flexion and extension -Spread eagle Trap workout with maajor body movements - ... Trap class for male triathlete - ... Chair test - ... List three differences between the combo chair and the wunda chair - Combo has the opportunity to use 4 springs vs. wunda has 2 Combo chair is higher than Wunda Combo chair has handles

Name two exercises from reformer that you cannot do on the chair - -Rowing -Standing side splits Name 4 chair exercises that require caution for clients with low back problems - -Jack knife -Reverse swan/torso press sit -Tricep sit -Side bodt twist/side lying oblique Chair progressions - ... Cat - Movement principle: Legs, Abs, Stretch, Balance, coordination Prepilates: Cat/Cow Pre-pilates or chair: Hamstring stretch 1 w/ knee bend Chair: Hamstring stretch 2 Chair: Spine stretch Swan seat - Movement principle: Back, legs, scapular stability Prepilates: Rocket Pre-pilates or chair: Chest press Chair: Around the world - scapular mobilization Chair: Prone tricep press Pull up/Hamstring stretch 3 - Movement principle: Abs, Scapular stability, Legs Prepilates: All 4's grounding Pre-pilates or chair: Hamstring stretch 1 Chair: Hamstring stretch 2 Chair: Frogs standing Reverse Swan - Movement principle: Abs, back, legs, scapular stability

Prepilates: Mini swan Pre-pilates or chair: Teaser on floor Chair: Sitting tricep press Chair: Frogs standing tricep dip Chair class with 15 exercises covering all major movement - ... Class for woman in 6th month of pregnancy - ... *Don't change equipment so often - Mat --> Reformer --> Chair Barrels Test - ... Name the four kinds of Step barrels that Balanced Body makes - 1. Clara step barrel

  1. East coast barrel
  2. Contour step barrel
  3. Pilates arc barrel To adjust the Ladder Barrel for a shorter client, move the barrel_____________to the ladder - Closer Name 2 step barrel exercises that can be used to work the spine in each of the following movements - Spinal flexion - Lip abdominals series and well roll down Spinal extension - Swan and swimming Spinal lateral strength and flexion - Side stretch and side sit up Spinal rotation - Corkscrew and well abdominal oblique roll down Name 4 leg and hip stretches that can be performed on the ladder barrel - 1. Hamstring stretch
  4. Adductor stretch
  5. Quadricep stretch
  6. Piriformis stretch