Download BALANCED BODY PILATES 2026 EXAM SCRIPT COMPLETE SOLUTIONS and more Exams Kinesiology in PDF only on Docsity!
BALANCED BODY PILATES 2026 EXAM SCRIPT
COMPLETE SOLUTIONS
◉ What happens to the pelvic floor during an inhale? Answer: It responds ◉ What happens to the diaphragm on the exhale? Answer: It relaxes ◉ What happens to the dome on the exhale? Answer: It moves up ◉ What happens to abdominal pressure during the exhalation? Answer: •It decreases ◉ What contracts during the exhale? Answer: The transverse abdominis and the pelvic floor ◉ Inhaling facilitates what? Answer: Spinal extension, lateral flexion, spinal rotation ◉ Exhaling facilitates what? Answer: Spinal flexion, lateral flexion, and spinal rotation
◉ What are the 4 types of Pilates breathing? Answer: •Diaphragmatic (belly) breathing •Lateral (rib) breathing •Sniffing •One lung breathing ◉ What is the purpose of diaphragmatic breathing? Answer: To relax you and to calm and focus the mind ◉ What is the purpose of rib breathing? Answer: To stimulate you; can be used to increase energy and stimulate the mind ◉ What is the purpose of one lung breathing? Answer: To increase the expansion of the lungs ◉ What is the purpose of the sniffing breath? Answer: Used for movements with a percussive component (Front kicks and side kicks) ◉ What is the foundation of every exercise in Pilates and in life? Answer: The lower core (powerhouse) ◉ What 4 systems make up the inner unit of the lower core? Answer: •Transverse abdominis
◉ How do you strengthen the external oblique abdominals? Answer: *Torso flexion *Lateral flexion *Spinal rotation to the opposite side ◉ How do you strengthen the recite abdominis? Answer: *Torso and lateral flexion ◉ What are two may exercises for developing abdominal strength? Answer: Abdominal curls and oblique abdominals ◉ What is another name for the lower core? Answer: The inner unit ◉ What is another name for the outer unit? Answer: *Global muscles ◉ What is lumbopelvic stability created by? Answer: When the inner and outer unit work together to move the body in a balanced manner ◉ What are the 4 systems of the Outer Unit? Answer: *the anterior oblique sling system *the posterior oblique system *the deep longitudinal system
*the lateral system ◉ The anterior oblique sling includes: Answer: •Serratus anterior •internal and external obliques •adductors ◉ What does the anterior oblique system create? Answer: Torso flexion and torso rotation ◉ The posterior oblique system includes: (2) Answer: •Latissimus Dorsi *Contalateral gluteus max ◉ The posterior oblique system creates: Answer: *Torso extension and rotation *pelvic stability ◉ What does the deep longitudinal system include: Answer: •Erector spinae •Quadratus lumborum •Thoracolumbar fascia •Sacrotuberous ligament •Biceps femoris
•Typewriter dips/figure 8 ◉ The shoulder and thorax are sometimes referred to as what? Answer: The upper core ◉ What are the 3 primary ones of the shoulder? Answer: •clavicle •scapula •humerus ◉ The 4 major joints of the scapula are: Answer: •sternoclavicular •acromioclavicular •glenohumeral ◉ What are 3 common alignment anomalies of the spine and thorax? Answer: •Scoliosis •Lordosis •Kyphosis ◉ What is scoliosis? Answer: A lateral deviation of the spine ◉ Scoliosis that occurs in one part or the spine such as the thorax is called what? Answer: C curve scoliosis
◉ If the scoliosis occurs in 2 parts of the spine it's called what? Answer: S curve scoliosis ◉ What are some general guidelines of scoliosis? Answer: Cue to be as symmetrical as possible Strengthen the muscles on the outside of the curve and stretch the muscles inside the curve ◉ What is lordosis? Answer: An excessive spinal curve towards the front of the body ◉ General guidelines for Lordosis Answer: Inc the flexibility of the lumbar and hip flexors and inc the strength of the abs and hamstrings ◉ What is kyphosis? Answer: An excessive spinal curve towards the back of the body ◉ General guidelines for kyphosis: Answer: Stretching the chest and strengthening the thoracic extensors and scapula stabilizers ◉ Common 2 alignment anomalies in the shoulders: Answer: •Winging scapula
◉ What is pelvic upslip? Answer: When one ilium is higher than another ◉ What is another name for pelvic up slip? Answer: "High hip" ◉ What is pelvic down slip? Answer: When one ilium is lower than the other ◉ What is another name for pelvic down slip? Answer: "Low hip" ◉ What is pelvic outflare? Answer: When one ASIS is farther from the midline and more posterior than the other one in relationship to the midline ◉ What is pelvic inflare? Answer: When one ASIS is closer to the midline and more anterior than the other one in relationship to the midline ◉ What is femoral internal rotation? Answer: When the femurs angle toward the midline ◉ General guidelines for femoral external rotation: Answer: Strengthen internal femoral rotation and stretch the external rotators
◉ What is femoral external rotation? Answer: When the femurs angle away from the midline ◉ General Guidelines for femoral internal rotation? Answer: Strengthen external femoral rotation and stretch the adductors ◉ What is another term for knock knees? Answer: Genu Valgus ◉ What is genu valgus? Answer: When the knees are closer then the heels in standing alignment ◉ What is another name for Bow legs? Answer: Genu Varum ◉ What is Genu Varum? Answer: When the feet are together and the knees do not touch in standing alignment ◉ What is Knee hyper extension? Answer: In standing alignment viewed from the side when the knees are posterior to the plumb line ◉ What are 3 common alignment anomalies in Feet? Answer: •pronation •supination
Wall push ups Plank and push ups ◉ 3 exercises that improve scapular mobility Answer: Pinwheel,telescope arms, and snow angels ◉ What is pilates? Answer: It is an exercise system that was designed by Joseph Pilates to strengthen muscles, increase flexibility, and improve your overall health ◉ What does Pilates focus on? Answer: Engaging the mind and body together to create exercises that work the whole person ◉ What was Mr.Pilates full name? Answer: Joseph Hubertus Pilates ◉ When and were was Joseph born? Answer: Germany; ◉ What did Joseph Pilates suffer with as a child? Answer: Rheumatic fever, asthma, and rickets ◉ What war broke out while Jo was touring England as a boxer? Answer: World War I
◉ What happened to Jo in England? Answer: He was held as a resident alien in an internment camp for the duration of the war ◉ Where was the internment camp located? Answer: Isle of Man ◉ What was his job while he was being detained? Answer: An orderly who looked after 30 patients ◉ Why did the brown shirts approach Jo after the war? Answer: They wanted him to train their police force ◉ Who did Jo meet on his boat ride to America? Answer: Clara ◉ What was Clara's occupation? Answer: Nurse ◉ When did Jo and Clara arrive to New York City? Answer: 1926 ◉ Where was their studio located? Answer: 8th avenue in the same building as the NYC ballet ◉ What did Jo start teaching in NYC? Answer: Contrology
Trapezius ◉ 4 muscles the move the humerus: Answer: Pectoralis major Deltoids Latissimus Dorsi Teres major ◉ What is upper crossed syndrome? Answer: Forward head and rounded shoulders ◉ What is lower crossed syndrome? Answer: Anterior pelvic tilt and increased lumbar Lordosis ◉
