Exam (elaborations)
CLUB PILATES: FINAL TEST OUT QUESTIONS AND ANSWERS
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CLUB PILATES: FINAL TEST OUT QUESTIONS AND ANSWERS
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CLUB PILATES: FINAL TEST OUTQUESTIONS AND ANSWERS
Mat- Neutral Spine versus Imprint - Answer-Neutral: relaxed
Imprint: press back on the spine, engaging the abdominals with the pelvis either
imprinted or tilted in a superior direction
Mat- Open Kinetic Chain - Answer-the segment furthest from the midline (usually the
hands or the feet) is free and not fixed
-Chest Lift
-Double Leg Stretch
-Bird Dog Supine
Mat- Closed Kinetic Chain - Answer-the segment furthest from the midline (usually the
hands or the feet) is fixed and not free
-Pelvic Rocks
Mat- 3 Spinal Flexions/ Inversions: Beginner - Answer-Spine Stretch
Stretching muscles and skin along the spine if articulating correctly
Good for: lengthening Hamstrings, mobility in Upper Back, identifying if they have tight
hamstrings or tight low-back
Pain in Low back- slight bend in knees
Mat-3 Spinal Flexions/Inversions: Intermediate - Answer-Saw
Good for: rotating and stretching spine, working obliques and abdominals
T-position connects Lats
"Lift out of the hips"
"Pull outward on biceps, extending through the fingers"
"Ear to knee"
Mat-3 Spinal Flexions/Inversions: Advance - Answer-Jackknife
"45 degrees, keeping pelvis neutral"
"toes over nose"
"send those legs away as you roll down"
Mat- 2 Spinal Extension/Prone: Intermediate - Answer-Double-Leg Kick
Mat- 2 Spinal Extension/Prone: Advanced - Answer-Rocking
Mat- 1 Spinal Lateral Flexion: - Answer-Side Bend
Variation: Needle (Advanced)
Props: Bands around arms, around legs, around knees, etc.
Mat- 1 Spinal Rotation: - Answer-Spine Twist
, Prop: Ball
Mat- Side-Lying, Single-Side - Answer-Leg Raises
External Rotation
Props: yoga block, ball, small circle
Reformer: Footwork: Beginner - Answer-Toes on the Bar, Parallel
2 red and 1 blue, or 1 red and 1 blue
Reformer: Footwork: Intermediate - Answer-Single-Leg Lower & Lift
2 red and 1 blue, or 1 red and 1 blue
Reformer: Footwork: Advanced - Answer-Develop
2 red and 1 blue, or 1 red and 1 blue
Reformer: Bridge: Beginner - Answer-HEADREST DOWN
Hip Lift
2 red
Reformer: Bridge: Intermediate - Answer-HEADREST DOWN
Bridge w/ Knee Extension
2 red
Reformer: Bridge: Advanced - Answer-HEADREST DOWN
Single-Leg
2 red
Reformer: Supine, Hands in Straps: Beginner - Answer-Side Abduction
1 red and 1 blue
Reformer: Supine, Hands in Straps: Intermendiate - Answer-Hundreds
1 red and 1 blue
Reformer: Supine, Feet in Straps: Beginner - Answer-Circles
1 red and 1 blue
Variation: point and flex
Reformer: Supine, Feet in Straps: Advanced - Answer-Stag
1 red and 1 blue
Reformer: Upper Body, Facing Straps: Beginner - Answer-Spinal Articulation (Roll-
Down)
1 red and 1 blue
Reformer: Upper Body, Facing Straps: Intermediate - Answer-Roll-Down w/ Oblique
Twist
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