Balanced Body Comprehensive Pilates Quiz with complete solutions

Balanced Body Comprehensive Pilates
Quiz with complete solutions

Pilates Principles-Correct Answers-Balanced Muscle Development
Breathing
Centering
Concentration
Control
Precision
Relaxation
Rhythm/Flow
Whole Body Movement (Acivation)

Pilates Movement Principals (+Pre-Pilates Exercises for each)-Correct Answers-
Abdominal Strengthening:
*Ab Curl, Oblique Abdominals

Breathing:
*Diaphragmatic, Lateral, One Lung,
* Sniffing Breath

Lower Core Activation:
*Fingertip Abdominals, All Fours Abs,
* Pelvic Floor Engagement,
* Standing Multifidi Engagement

Lumbopelvic Stability:
*Marching, Toe Taps
*Opposite Arm/Leg Reach

Neutral Spine:
*Use the Bones! Clock

Strengthening/Mobilizing the Spine:
* Cat/cow, Hip/Shoulder Circles,

,* Hip Circles, Tail Wag,
* Round/Flat Back Bridging,
* Bridge Marching, Typewriter/HipDips/8's
* Prone Arm Reaches, Mini Swan

Shoulder Stability and Mobility:
* Telescope Arms, Pinwheels, Angela Snow
* Sternum Drop

Correcting Alignment: Too intricate to list.

Release Work:
* Skull Clock, Pelvic Clock, Knee Stirs/Folds

Stretching
* Down Dog, Cat/Cow, Child's pose,
* Kneeling Hip Flexor Stretch, Butterfly
* Half Straddle, Full Stradle, Knees to chest,
* Torso Twist, Figure 4, Hamstring,
* Small Ball Hip Flexor

Pilates Movement Principals and 1 REFORMER exercise to teach that principle:-
Correct Answers-Abdominal Strengthening: short Box Abdominals
Breathing: Footwork
Lower Core Activation: Kneeling Abdominals
Lumbopelvic Stability: Bridging and Pelvic Lift
Neutral Spine: Feet in Straps
Strengthening and Mobilizing the Spine: Shirt Spine
Shoulder Stability and Mobility: Long Stretch
Correcting Alignment: Semi Circle
Release Work:
Feet in Straps - side Splits
Elephant (reaching there!)
Stretching: Front Splits

Pilates Movement Principals and 1 CHAIR exercise to teach that principle:-Correct
Answers-Abdominal Strengthening: Teaser on Floor
Breathing: all of them
Lower Core Activation: Hamstring 3
Lumbopelvic Stability: Standing Leg Pumps
Neutral Spine: Hamstring Stretch 1
Strengthening and Mobilizing the Spine: Swan
Shoulder Stability and Mobility: Hamstring 3
Correcting Alignment: Mermaid
Release Work: :
Stretching: Achillies Tendon Stretch

, Pilates Movement Principals and 1 Tower/Trapeze exercise to teach that principle:-
Correct Answers-Abdominal Strengthening: Teaser
Breathing: all of them
Lower Core Activation: Roll Down
Lumbopelvic Stability: Parakeet
Neutral Spine: Leg Sorings Supine
Strengthening and Mobilizing the Spine: Swan Push Through Bar
Shoulder Stability and Mobility: Rowing Front
Correcting Alignment: Roll Down
Release Work: Spread Eagle
Stretching: Circle Saw

Pilates Movement Principals and 1 BARREL exercise to teach that principle:-Correct
Answers-Abdominal Strengthening: well abdominal series
Breathing: all of them
Lower Core Activation: Teaser: Forward and Reverse
Lumbopelvic Stability: swimming
Neutral Spine: Feet in Straps
Strengthening and Mobilizing the Spine:Swan
Shoulder Stability and Mobility:
Correcting Alignment:
Release Work: Piriformis/Posterior Hip Stretch
Stretching: Ladder Barrel Stretches

4 Muscles of the Core (Inner Unit)-Correct Answers-Transverse Abdominus
Pelvic Floor
Diaphragm
Multifidi
(Perhaps plus Quadratus Laborum, Psoas Major)

What country was Joseph Pilates Born in?-Correct Answers-Germany

In what year did Joseph Pilates come to the US?-Correct Answers-1926

What American City did he live and work in?-Correct Answers-New York

What bony landmarks define a neutral spine?-Correct Answers-The ASIS (anterior
superior iliac spine) and the public bone are in a horizontal plane about parallel to the
ground.

List 2 ways to modify spine stretch for clients with tight hamstrings?-Correct Answers-1)
Bend knees slightly
2) Bolster the sit bones with a rolled up mat or blanket