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PILATES EXERCISES Exam | Questions
& 100% Correct Answers (Verified) |
Latest Update | Grade A+
pelvic curl Correct Answer: Supine, knees hip with facing ceiling, palms flat on mat at sides. Draw abdominals inward curl pelvis and lower/middle/upper back off the mat. (living up) roll up Correct Answer: Articulation of the spine, stacking the vertebrae one at a time, with the head as the last to arrive Spine Twist Supine Correct Answer: Lying on back... knees 90 degrees in air, rotate middle/lower trunk to one side (moving as one unit) Leg Lift Supine Correct Answer: Supine, knees bent, arms down at sides, palms down. Exhale: raise one leg 90 degrees Inhale: lower leg until toes touch mat Shoulder Bridge Prep Correct Answer: start in pelvic curl, lift one leg, plantar flexion with 90 degree angle then lower leg, touching mat with toes One Leg Circle
Correct Answer: Supine, arms by sides palms down, bend one knee to chest and straighten leg to ceiling, flex foot on the mat Exhale: circle raised leg across midline of body Inhale: circle again cat stretch Correct Answer: Get on hands and knees. Slowly arch back up. Slightly arched back towards the floor. repeat Spine Stretch Correct Answer: Sit with knees straight, legs about shoulder width apart. exhale, draw the abdominal wall in as your head and upper spine roll down and your arms reach forward Leg Lift Side Correct Answer: Lie on one side, bottom arm straight, top arm on floor to stabilize. Exhale, raise both legs together then lower legs back extension (prone) Correct Answer: lie prone with forehead on the mat and the arms by the side, palms pressing against the sides. exhale lift head and upper trunk then return to starting position front support Correct Answer: kneeing in quadruped position, hands under shoulders, keens under hips. extend one leg then other leg, touching your knee to the mat leg pull front
Double Leg Kick (prone) Correct Answer: lie prone, intertwine hands on lower back. exhale and bend both knees, bringing heels towards the butt, inhale. inhale stretch arms back and lower legs Single Leg Kick (prone) Correct Answer: lie prone, raising chest off the mat. repeatedly bend one knee so that it comes towards the butt, switch legs Side Kick Correct Answer: lie on one side, repeatedly bring the top leg forward and back double puling on each side. switch side and repeat the process Side Kick Kneeling Correct Answer: start with your knee on your mat, one arm extended to the mat while the other on your head. repeatedly bring leg forward and back double pulsing swimming Correct Answer: lie prone, extend arms and legs out and repeatedly raise the right arm and left leg, then the left arm and right leg, continue repeating criss cross Correct Answer: lie supine with head and chest off the mat, legs in table top position. straighten one leg while simultaneously rotating the trunk towards the opposite bent knee. switch legs repeatedly One Leg Stretch (single leg stretch) Correct Answer: lie supine, lift chest off mat, one knee into chest (90 degree angle at knee), lower leg off mat, outside arm on ankle, inside arm on knee, begin to switch legs Double Leg Stretch
Correct Answer: Knees to chest grabbing both ankles, then straighten legs to the ceiling and reaching arms down to the side roll over Correct Answer: lie supine with the arms by the sides. hold the legs straight out at an angle about 60 degrees. inhale raise legs to a vertical position, 90 degree hip flexion (legs over head) seal puppy Correct Answer: sit with the knees bent, heels together, arms between thighs and hands grasp the outside of the feet. roll back then roll forward, keeping hands on feel and legs bent Swan Dive Prep Correct Answer: lie prone, elbows close to side of body, palms in mat. inhale, extend elbows and back. exhale, bend elbows, lower body down as legs lift off mat Chest Lift Correct Answer: Supine, knees bent, hands interlaced behind head, chin tilted toward chest, Exhale: curl head and upper trunk off mat, Inhale: pause, Exhale: slowly lower Chest Lift with Rotation Correct Answer: Supine, knees up... hands interlaced behind head, Exhale: curl head and upper trunk off mat, Inhale: pause, Exhale: rotate upper trunk to one side, Inhale: rotate back to center side bend
