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Balanced Body Written Test Out questions and answers Pilates Mat 1 - Written List the 9 Pilates Principles - 1. Breathing
- Concentration
- Control
- Centering
- Precision
- Balanced Muscle Development
- Rhythm/Flow
- Whole Body Movement
- Relaxation Name 5 Pilates Movement Principles - 1. Lower core activation
- Neutral spine
- Abdominal strengthening
- Shoulder stability/mobility
- Alignment Name the 4 muscles of the core/inner unit - 1. Transverse Abdominus
- Pelvic floor
- Multifidi
- 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
- Cat/cow
- 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
- Sit on a mat, towel, block Name four mat exercises that require caution for clients with low back problems - 1. Rolling like a ball
- Roll up
- Neck pull
- Criss cross Create a short mat class using 15 exercises - 1. Hundred
- Roll up
- Single leg circles
- 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)
- Blue
- Red
- 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
- Limit range of motion of client
- Move carriage with blocks Name 5 pieces of equipment that Joesph Pilates invented - 1. Reformer
- Cadallic
- Wunda chair
- Barrel
- 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
- Hyper extension = legs reach posteriorly
- Knock knees - Genu valgum = legs fall medially in relation to midline
- Standing multifidi engagement Name 3 pre pilates exercises for increasing scapular mobility and stability - 1. Telescope arms
- Sternum drop
- Plank/Push-ups Name 3 pre pilates exercises for teaching pelvic stability - 1. Marching
- Toe taps
- Opposite arm/leg reach on all fours Name 3 different stretching techniques - 1. Contract/Release
- Active isolated stretch
- 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
- Leg pull down
- 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
- Jack knife
- 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
- Top of shoulder
- Side of ribcage
- High point of illiac crest
- Midpoint of the lateral side of the knee
- 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
- Coordination
- 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
- Lower body strength and power
- Upper body strength and balance
- Whole body movement
- 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
- 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
- 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
- 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
- East coast barrel
- Contour step barrel
- 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
- Adductor stretch
- Quadricep stretch
- Piriformis stretch
