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Club Pilates Final Written Test Solved
What does Joseph Pilates refer to his work as? - ANS-Contrology If a client is supinating their feet during Articulating Bridge, what might you offer for support? - ANS-A Ball between their ankles SOAP - ANS-Subjective, Objective, Assessment, Plan What is the BEST choice to elicit a subjective response? - ANS-On a scale of 1-10, how does your left/right shoulder feel today? What details must be included in the "P" of Soap? - ANS-The programming of the client, which will include a list of exercises, apparatus used, number of repetitions, and modifications As long as you are cuing safety, there is no need to do an initial assessment with your clients - ANS-False If I start teaching at a studio, who holds the responsibility to make sure the equipment in the studio is safe and well maintained? - ANS-(1) The pilates instructor, (2) the other pilates instructors, (3) individuals who clean the studio, (4) management/owners What is the right classical order of Joseph's first 5 Pilates Mat exercises? - ANS- Hundreds, roll up, roll over, one leg circle, rolling like a ball List the order a client needs in order to perform a plank on the mat (1-4) - ANS-1. Quadruped variations on the mat
- Plank with forearms and knees
- Plank with knees
- Full plank Matwork is a great way to create a strong foundation for Pilates Movement - ANS-True The following would be a great example of using the "P" in PEACE R&R - ANS-Start in supine on your back, with your heels at the center of the footbar about three inches apart. Your back should be relaxed and your shoulders shot not be pressing against the rests Always ask for permission before touching a client for tactile cueing - ANS-True What exercises should a client master before trying the Boomerang? - ANS-Roll over and Teaser
Post-Natal (cleared for light workouts) - ANS-Pelvis Rocks or Pelvic Tilts Hunched Shoulders (Over-Kyphotic) - ANS-Swimming Hip-Replacement, cleared for light/limited range of motion (ROM) - ANS-Single Leg Circle Supine Young athlete who does Yoga - ANS-Corkscrew After warming up my small Mat class, I plan on having them do_________to get the back of their body warm and then________to get the front of their body warm. - ANS- Bridge variations and Hundreds You are evaluating a client for the first time and find they have a major anterior tilt in their pelvis and no injuries in the past. The client has been cleared to begin a fitness routine after not exercising or working out for four years. What moves would you make sure to teach the client in their first work out? - ANS-Bridge, Roll up, Quadruped During exercise that are closed chain like chest-left, the client should maintain a neutral pelvis - ANS-True During teaser, how does bending the knees into the chest change the exercise? - ANS- It provides a a modification for individuals that may experience tight hip flexors. The clients abdominals may be strong enough but their hip flexors may need some assistance. In what plan of motion is the Hundreds performed? - ANS-Sagittal Choose the most modified description of Swimming. - ANS-Prone, slight extensions of spine, arms reaching overhead, legs in subtle extension at hip joint. Open kinetic chain exercises, such as Double-Leg Stretch, should be performed in neutral pelvis position if the client has back pain - ANS-False What is Pilates Breath? - ANS-(1) Three-dimensional, (2) Exhale used to connect deeper to the transversus abdominis and obliques to control pelvis movement, (3) Inhale through the nose, exhale through the mouth What plane of motion is Spine Twist performed in? - ANS-Transverse What are the 6 movements of the Scapula? - ANS-Protraction, retraction, elevation, depression, upward rotation, downward rotation What would be a modification for Hip Twists for someone with wrist issues? - ANS- Coming down onto the forearms without sinking in the shoulders
Instructor changes the springs while the clients perform a different exercise that doesn't require the carriage to move What are the four main muscles emphasized during Footwork on the Reformer? - ANS- Transverse Abdominis, Contralateral Obliques, Glutes, Hamstrings What is the best exercise to help strengthen the posterior chain? - ANS-Pulling Straps What are some of the contraindications for articulation during Bridge on the Reformer? - ANS-Pregnancy, Hip Replacements, Slipped Disc, Osteoporosis Single Leg Bridge variations are a good introduction to lateral strength and control of the pelvis and spine - ANS-True What is the most challenging variation of the Bridge described below? - ANS-Shoulder Bridge with a green and red spring In the Supine Arms in Straps series, how would you safely progress a client? - ANS- Head down & legs in tabletop, add thoracic flexion, add leg extension, maintain thoracic flexion and leg extension What are the major muscles emphasized in the Supine Arms in Straps Triceps Press? - ANS-Transverse abdominis for stabilization, hip flexors to hold legs in tabletop, latissimus dorsi and tricep for arm movement Pick the correct list of possible matwork variations that could be taught on the Reformer in Supine Arms in Straps - ANS-Single-Leg Stretch, Double-Leg Stretch, Lower and Lift Scissors, Helicopter, Crisscross, Frogs What exercise must a client successfully complete before trying Coordination? - ANS- (1) Beats (2) Thoracic Flection (3) Arms in Straps The postural muscles are stabilizers during Offering - ANS-True Why is Shave the Head more advances than Hug a Tree? - ANS-It has back extension involved, which requires more upper body strength and control How many springs should be used during the Short Box series? - ANS-ALL springs The correct starting position for Teaser on the long box is supine on the box with the head near the footbar, legs in tabletop with the arms straight up towards the ceiling - ANS-False Pulling Straps Series develops posterior chain strength, which is beneficial for better posture. - ANS-True
What are the contraindications for Swan on the Reformer? - ANS-Pregnancy, shoulder replacement, slipped disc, osteoporosis How would you modify for a client with limited range of motion in the Feet in Straps series? - ANS-Place the long straps above the knees During Side-Lying Legs in Strap Series, what position should the spine be in? - ANS- Neutral If a client were new to Pilates with limited experience, how would you teach the Arm Facing Side Series? - ANS-Sitting on the carriage or long box The Supine Legs in Straps Lower and Lift is done in what plane of motion? - ANS- Sagittal What is the best way to make an exercise more challenging on the Reformer? - ANS-It depends on the exercise and body When cuing Footwork, what do you want clients to feel? - ANS-The hamstrings resisting the return of the carriage, the VMO as the kneecaps lift up in knee extension, even pressure throughout both legs, a stable and neutral core throughout the movement When teaching Supine Arms in Straps on the Reformer, where does the student initiate movement? - ANS-(1) from the trunk/core (2) from the lats and serratus (3) from the anchored shoulders Choose the best positioning cue for Pulling Straps - ANS-Lie on your stomach with your chest off the box. Have energy and length in the legs with a lifted upper trunk. Back of the neck is long and eyes gaze down. Press the pubic bone into the box and lift up on your abdominals When planking on the Reformer, what are the common cues or corrections you may need to teach? - ANS-Eyes gaze on the floor, back of the neck is long. Keep the abdominals engaged, spine long, shoulder blades down while lifting out of the wrist When stretching the psoas muscle with Eve's Lunge, which muscle should you cue to contract for an effective stretch? - ANS-Glutes What is the recommended spring setting for Arabesque? - ANS-(1) 1 Red (2) 1 Blue and 1 Red (3) 1 Green When do you know a client is ready to jump on the Jumpboard? - ANS-(1) When they develop ample stability and control in their core and pelvis (2) When they can maintain tabletop
box abdominal work with weight in the hands (2) Forward bending while holding weights in the hand (3) Short Spine and Rolling Like a Ball (4) Loaded flexion of the spine with weights What programming is appropriate for someone who has Upper Crossed Syndrome (UCS)? - ANS-Strengthen the deep cervical flexors, strengthen the upper trapezius What programming is best for someone who has Lower Crossed Syndrome (LCS)? - ANS-Stretch the Iliopsoas, strengthen the gluteal muscles, stretch the lumbar extensors, strengthen the abdominals With osteoporosis, the anterior aspect of the vertebrae become more fragile and prone to fracture. Which exercises should you avoid? - ANS-Roll Up/Down, Double Leg Stretch with Chest Lift, Spine Stretch Forward During pregnancy, the hormone relaxin is released affecting the tendons and ligaments. How should stretching be addressed during this time? - ANS-Do not stretch into end range of movement A client has Spondylolysis and/orSpondylolisthesis. What lumbar positioning should you avoid? - ANS-Lumbar extension/anterior pelvic tilt When you connect the springs to the cactus on the EXO chair, which option has more spring tension? - ANS-Two Springs at #2 setting What exercise is most appropriate for a pregnant client on a Chair? - ANS-Footwork Which set below contains exercises that cannot be performed on both the Reformer and the Chair? - ANS-Lean and Hawk Which of the following Bridge variations on the chair increases the level of difficulty and is more adanced? - ANS-Hamstring Press with Hips Up Which exercise would be safest for a beginner client to attempt on the Chair? - ANS- Standing Cat Front Which of the following combination of Chair exercises would be best for an intermediate client? - ANS-Footwork, Rollover, Pike/Teaser on the Floor Which exercises is the best choice for someone with osteoporosis to safety perform on the Chair? - ANS-One Arm Press, Prone If a client is cleared for exercise but is recovering from a knee replacement, what might you do to best accommodate this client for Footwork on the chair? - ANS-I would cue them to limit their ROM using light to medium resistance
What client would not be permitted to attempt Pikes on the chair? - ANS-None of these clients should do Pike on the Chair Which exercise on the Chair is most appropriate for an advanced client? - ANS-Twist What modification would you make on the Chair for a client with osteoporosis if the class is doing Standing Cat? - ANS-I would have them doing a flat back version of that without articulation Which exercise would be the best choice to work shoulder girdle stability? - ANS- Scapula Isolation, Prone What exercise on the Chair would be a good choice for an advanced uninjured client? - ANS-Side-step ups What exercise on the chair is best done using one spring on the cactus? - ANS-Frog Lying Flat What exercise on the chair is done in supine position? - ANS-hamstring curl What part of the Cadillac does the Springboard mirror? - ANS-the tower end When performing Supine Leg exercises at the Springboard, what number should the leg springs commonly be hooked onto? - ANS-4 or 5 What part of the Springboard do you use for Airplane? - ANS-Roll-Down Bar What Springboard exercise is done in the frontal plane? - ANS-Snow Angels For Offering, standing facing away from the Springboard, the springs should be at which height? - ANS-Shoulder Height Which Springboard exercise is done in the sagittal plane? - ANS-Roll-Down with back Extension Which Springboard exercise cannot be done on the Reformer? - ANS-Magician Series If a client has a herniated disc, what exercise can they safely perform at the Springboard? - ANS-Thigh Stretch Which of the following explains the difference between yellow and purple springs on the Springboard? - ANS-Yellow Spring are shorter and used for the upper body like Hands in Straps, purple springs are longer and used for lower body like leg springs - supine Which Springboard exercise is helpful for a client with kyphotic shoulders? - ANS-Chest Expansion
Which Push-Thru Bar - Springs from Above Cadillac exercise is best for a beginner client? - ANS-Forward Push-Thru Which Cadillac exercise is the best choice to help a client with kyphosis? - ANS-Swan When a client with a spinal fusion is performing Short Box Series on the Ladder Barrel, which variation should they omit? - ANS-Twist with Round back What piece(s) of the Ladder Barrel should the instructor adjust when the client is sitting on top of the barrel? - ANS-None - the ladder barrel should not be adjusted with a client on the apparatus If a client needs more support in their lateral chain, which Ladder barrel exercise would be best for them? - ANS-Side bends When is it imperative for the instructor to use hands-on support for the set up of a Ladder Barrel exercise? - ANS-Flat Back Lower & Lift Which of the following would elicit changing the position of the Ladder Barrel? - ANS-(1) The leg length of the client (2) The height of the client (3) The arm length of the client Which order of following explains how to apply Pilates principles of movement progression? - ANS-Sagittal, frontal, transverse When a client is performing Quad Stretched at the ladder barrel, what form/alignment is most important? - ANS-ASIS in line with one another If a client experiences vertigo from time to time, what exercise would you omit from their Ladder Barrel work? - ANS-Flat Back Series If a client has a herniated disc that "flares up" sometimes, what exercise would be better to perform on the Ladder Barrel versus the Reformer? - ANS-Short Box series There are multiple types of barrels. What is/are the other names for the foam Spine Corrector? - ANS-(1) Small barrel (2) Pilates arc Which of the following applies to the anatomy of the Spine Corrector? - ANS-(1) Barrel (2) Step What exercise(s) cannot be performed on the Spine Corrector? - ANS-None of the above What exercise would you avoid for a client with a knee replacement? - ANS-Rotation with Attitude
What exercise should a prenatal client omit from their Spine Corrector practice? - ANS- (1) Swan (2) Grasshopper (3) Swimming (4) Roll-over If a client has a bulging disc, which Bridge variation could they perform on the Spine Corrector? - ANS-Hinge Bridge When performing Spinal Extension Prone on the Spine Corrector, what should the instructor be doing? - ANS-(1) Assisting the client while keeping their ankles and legs steady (2) Watching their form and alignment nearby What client is allowed to do inverted exercises on the Spine Corrector (like Lower & Lift)
- ANS-A client with a fractured toe If a client has trouble performing exercises that require pelvic stability, which exercises might you omit until the client is ready? - ANS-Leg Circles What exercise can be done on the Spine Corrector and not on the mat? - ANS- grasshopper Which statement describes the safest set up for inverted Position exercise on the Spine Corrector? - ANS-Lumbar spine supported by curve of Spine Corrector, shoulders on the ground, no pressure on the cervical spine, hands holding onto handles/sides of spine corrector When cueing Rotation - Prone on the Spine Corrector, what is not part of proper form? - ANS-Lateral Flexion What advantage does Prone With Hands on Ladder exercises at the Ladder Barrel have instead of the Mat? - ANS-Increased range of motion at the hip The Barrel should be at what distance setting when performing the Sitting series on the Ladder Barrel? - ANS-As close to the ladder as possible
