Balanced Body Pilates Comprehensive
Exam Questions with correct Answers
What are the 9 principles of Pilates? –Correct Answers •Breathing
•Balanced Muscle Development
•Centering
•Concentration
•Control
•Precision
•Whole Body Movement
• Rhythm & Flow
•Relaxation
What are the precautions of The Hundred on the Reformer? - Correct Answers •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 Answers •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 Answers •Leg Lowers
•Scissors
•Circles
•Frogs
What is the purpose of Feet in Straps? - Correct Answers •Strengthen abs, hamstrings,
adductors, deep hip external rotators, glutes, & hip abductors
•Increase flexibility of the hamstrings, adductors, & hip flexors
•Develop balance in the hip musculature
What are the precautions for Feet in Straps? - Correct Answers •Low back and SI
problems
•Hip flexor injuries and hip arthritis
, •Limited hamstring flexibility
•Pregnancy (elevate torso or avoid after 16 weeks)
What is the purpose of Knee Stretch? - Correct Answers •Strengthens quads,
hamstrings, and glutes
•Strengthens abs
•Increases pelvic and scapular stability
What are the precautions of Knee Stretch? - Correct Answers •Shoulder, arm, and wrist
injuries
•Low back or knee injuries
•Pregnancy ( caution with double knee Stretch after 16 weeks)
What are the springs for standing/side splits? - Correct Answers Y to R
What is the purpose of standing/side splits? - Correct Answers *Strengthen leg and hip
muscles
•Improve balance and standing postural alignment
What are the precautions of standing/side splits? - Correct Answers •Knee injuries
•Balance problems
•SI joint problems
Pregnancy (caution after 16 weeks)
What are the 10 Pilates Movement Principles? - Correct Answers •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 Answers The diaphragm
On the inhale what happens to the diaphragm? - Correct Answers It contracts
What happens to the dome of the diaphragm during inhalation? - Correct Answers It
goes down toward the bottom of the rib cage
How far can the diaphragm go down on the inhale? - Correct Answers As far as 4 cm
On the inhale what happens to the volume of the lungs? - Correct Answers It increases
Exam Questions with correct Answers
What are the 9 principles of Pilates? –Correct Answers •Breathing
•Balanced Muscle Development
•Centering
•Concentration
•Control
•Precision
•Whole Body Movement
• Rhythm & Flow
•Relaxation
What are the precautions of The Hundred on the Reformer? - Correct Answers •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 Answers •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 Answers •Leg Lowers
•Scissors
•Circles
•Frogs
What is the purpose of Feet in Straps? - Correct Answers •Strengthen abs, hamstrings,
adductors, deep hip external rotators, glutes, & hip abductors
•Increase flexibility of the hamstrings, adductors, & hip flexors
•Develop balance in the hip musculature
What are the precautions for Feet in Straps? - Correct Answers •Low back and SI
problems
•Hip flexor injuries and hip arthritis
, •Limited hamstring flexibility
•Pregnancy (elevate torso or avoid after 16 weeks)
What is the purpose of Knee Stretch? - Correct Answers •Strengthens quads,
hamstrings, and glutes
•Strengthens abs
•Increases pelvic and scapular stability
What are the precautions of Knee Stretch? - Correct Answers •Shoulder, arm, and wrist
injuries
•Low back or knee injuries
•Pregnancy ( caution with double knee Stretch after 16 weeks)
What are the springs for standing/side splits? - Correct Answers Y to R
What is the purpose of standing/side splits? - Correct Answers *Strengthen leg and hip
muscles
•Improve balance and standing postural alignment
What are the precautions of standing/side splits? - Correct Answers •Knee injuries
•Balance problems
•SI joint problems
Pregnancy (caution after 16 weeks)
What are the 10 Pilates Movement Principles? - Correct Answers •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 Answers The diaphragm
On the inhale what happens to the diaphragm? - Correct Answers It contracts
What happens to the dome of the diaphragm during inhalation? - Correct Answers It
goes down toward the bottom of the rib cage
How far can the diaphragm go down on the inhale? - Correct Answers As far as 4 cm
On the inhale what happens to the volume of the lungs? - Correct Answers It increases
