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Balanced Body Pilates 2026 | Verified, Exams of Kinesiology

Harvard UniversityKinesiology

Balanced Body Pilates 2026 | Verified

Typology: Exams

2025/2026

Available from 06/18/2026

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Balanced Body Pilates 2026 | Verified
✓✓What are the 9 principles of Pilates? -✓✓•Breathing
•Balanced Muscle Development
•Centering
•Concentration
•Control
•Precision
•Whole Body Movement
•Relaxation
✓✓What are the precautions of The Hundred on the Reformer? -✓✓•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? -✓✓•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? -✓✓•Leg Lowers
•Scissors
•Circles
•Frogs
✓✓What is the purpose of Feet in Straps? -✓✓•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? -✓✓•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? -✓✓•Strengthens quads, hamstrings, and
glutes
•Strengthens abs
•Increases pelvic and scapular stability
✓✓What are the precautions of Knee Stretch? -✓✓•Shoulder, arm, and wrist injuries
•Low back or knee injuries
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Balanced Body Pilates 2026 | Verified

✓✓What are the 9 principles of Pilates? - ✓✓•Breathing •Balanced Muscle Development •Centering •Concentration •Control •Precision •Whole Body Movement •Relaxation ✓✓What are the precautions of The Hundred on the Reformer? - ✓✓•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? - ✓✓•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? - ✓✓•Leg Lowers •Scissors •Circles •Frogs ✓✓What is the purpose of Feet in Straps? - ✓✓•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? - ✓✓•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? - ✓✓•Strengthens quads, hamstrings, and glutes •Strengthens abs •Increases pelvic and scapular stability ✓✓What are the precautions of Knee Stretch? - ✓✓•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? - ✓✓Y to R ✓✓What is the purpose of standing/side splits? - ✓✓*Strengthen leg and hip muscles •Improve balance and standing postural alignment ✓✓What are the precautions of standing/side splits? - ✓✓•Knee injuries •Balance problems •SI joint problems Pregnancy (caution after 16 weeks) ✓✓What are the 10 Pilates Movement Principles? - ✓✓•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? - ✓✓The diaphragm ✓✓On the inhale what happens to the diaphragm? - ✓✓It contracts ✓✓What happens to the dome of the diaphragm during inhalation? - ✓✓It goes down toward the bottom of the rib cage ✓✓How far can the diaphragm go down on the inhale? - ✓✓As far as 4 cm ✓✓On the inhale what happens to the volume of the lungs? - ✓✓It increases ✓✓What happens to abdominal pressure during an inhale? - ✓✓It increases ✓✓What happens to the pelvic floor during an inhale? - ✓✓It responds ✓✓What happens to the diaphragm on the exhale? - ✓✓It relaxes ✓✓What happens to the dome on the exhale? - ✓✓It moves up ✓✓What happens to abdominal pressure during the exhalation? - ✓✓•It decreases

✓✓How do you strengthen the internal oblique abdominals? - ✓✓*Torso flexion Lateral flexion Spinal rotation to the same side ✓✓How do you strengthen the external oblique abdominals? - ✓✓Torso flexion Lateral flexion Spinal rotation to the opposite side ✓✓How do you strengthen the recite abdominis? - ✓✓Torso and lateral flexion ✓✓What are two may exercises for developing abdominal strength? - ✓✓Abdominal curls and oblique abdominals ✓✓What is another name for the lower core? - ✓✓The inner unit ✓✓What is another name for the outer unit? - ✓✓Global muscles ✓✓What is lumbopelvic stability created by? - ✓✓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? - ✓✓the anterior oblique sling system *the posterior oblique system *the deep longitudinal system *the lateral system ✓✓The anterior oblique sling includes: - ✓✓•Serratus anterior •internal and external obliques •adductors ✓✓What does the anterior oblique system create? - ✓✓Torso flexion and torso rotation ✓✓The posterior oblique system includes: (2) - ✓✓•Latissimus Dorsi Contalateral gluteus max ✓✓The posterior oblique system creates: - ✓✓Torso extension and rotation *pelvic stability ✓✓What does the deep longitudinal system include: - ✓✓•Erector spinae •Quadratus lumborum •Thoracolumbar fascia •Sacrotuberous ligament •Biceps femoris

✓✓The deep longitudinal system creates: - ✓✓Spinal extension ✓✓The lateral system includes: - ✓✓•Gluteus medius •Gluteus minimus •Contralateral Adductors ✓✓What is the lateral system of the Outer Unit responsible for? - ✓✓Abbduction & Adduction/up-slip and down slip of the pelvis ✓✓What are 3 exercises to Teach Lumbopelvic stability? - ✓✓•Marching •Toe taps •Opposite arm/leg reach ✓✓What are the 7 exercises to increase spinal strength and mobility on the mat? - ✓✓•Bridging (round,flat, marching) •Cat/cow •Mini swan •Rockets (prone arm reaches) •Poodle tail •Tail wag •Typewriter dips/figure 8 ✓✓The shoulder and thorax are sometimes referred to as what? - ✓✓The upper core ✓✓What are the 3 primary ones of the shoulder? - ✓✓•clavicle •scapula •humerus ✓✓The 4 major joints of the scapula are: - ✓✓•sternoclavicular •acromioclavicular •glenohumeral ✓✓What are 3 common alignment anomalies of the spine and thorax? - ✓✓•Scoliosis •Lordosis •Kyphosis ✓✓What is scoliosis? - ✓✓A lateral deviation of the spine ✓✓Scoliosis that occurs in one part or the spine such as the thorax is called what? - ✓✓C curve scoliosis ✓✓If the scoliosis occurs in 2 parts of the spine it's called what? - ✓✓S curve scoliosis

✓✓What is pelvic outflare? - ✓✓When one ASIS is farther from the midline and more posterior than the other one in relationship to the midline ✓✓What is pelvic inflare? - ✓✓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? - ✓✓When the femurs angle toward the midline ✓✓General guidelines for femoral external rotation: - ✓✓Strengthen internal femoral rotation and stretch the external rotators ✓✓What is femoral external rotation? - ✓✓When the femurs angle away from the midline ✓✓General Guidelines for femoral internal rotation? - ✓✓Strengthen external femoral rotation and stretch the adductors ✓✓What is another term for knock knees? - ✓✓Genu Valgus ✓✓What is genu valgus? - ✓✓When the knees are closer then the heels in standing alignment ✓✓What is another name for Bow legs? - ✓✓Genu Varum ✓✓What is Genu Varum? - ✓✓When the feet are together and the knees do not touch in standing alignment ✓✓What is Knee hyper extension? - ✓✓In standing alignment viewed from the side when the knees are posterior to the plumb line ✓✓What are 3 common alignment anomalies in Feet? - ✓✓•pronation •supination •bunions ✓✓What is pronation? - ✓✓The arch flattens towards or on the ground and the Achilles' tendon bows toward the medial side of the foot ✓✓General guidelines for pronation: - ✓✓Strengthen the arch and the medial line of the legs ✓✓What is supination? - ✓✓When the arch is lifted and the weight is carried on the outside is the foot in a standing position ✓✓General guidelines for supination: - ✓✓Stretch the arch and the medial side of the legs

✓✓What are bunions? - ✓✓A deviation of the toe towards the center of the foot ✓✓Where do bunions usually occur? - ✓✓On the big toe ✓✓General guidelines for bunions: - ✓✓Correct tendency to over turn out the legs and feet ✓✓What are 3 exercises for scapula stability? - ✓✓Sternum drops Wall push ups Plank and push ups ✓✓3 exercises that improve scapular mobility - ✓✓Pinwheel,telescope arms, and snow angels ✓✓What is pilates? - ✓✓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? - ✓✓Engaging the mind and body together to create exercises that work the whole person ✓✓What was Mr.Pilates full name? - ✓✓Joseph Hubertus Pilates ✓✓When and were was Joseph born? - ✓✓Germany; ✓✓What did Joseph Pilates suffer with as a child? - ✓✓Rheumatic fever, asthma, and rickets ✓✓What war broke out while Jo was touring England as a boxer? - ✓✓World War I ✓✓What happened to Jo in England? - ✓✓He was held as a resident alien in an internment camp for the duration of the war ✓✓Where was the internment camp located? - ✓✓Isle of Man ✓✓What was his job while he was being detained? - ✓✓An orderly who looked after 30 patients ✓✓Why did the brown shirts approach Jo after the war? - ✓✓They wanted him to train their police force ✓✓Who did Jo meet on his boat ride to America? - ✓✓Clara ✓✓What was Clara's occupation? - ✓✓Nurse