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BALANCED BODY WRITTEN TEST ACTUAL
EXAM 2026 SOLUTIONS GRADED A+
โ 5 Pilates Movement Principles. Answer: 1. Breathing
- Lower Core Activation
- Lumbopelvic Stability
- Neutral Spine
- Release Work โ 5 muscles of the core or inner unit. Answer: 1. Diaphragm
- Multifidi
- Pelvic Floor
- Psoas
- Transversus abdominus โ What country was Joseph Pilates born in?. Answer: Germany โ In what year did Joseph Pilates move to the US?. Answer: 1926 โ What US city did Joseph Pilates live and teach in?. Answer: New York City
โ Which of the following mat exercises are contraindicated for clients with osteoporosis?
- 100
- Rolling like a Ball
- Double straight leg stretch
- Swan
- Side leg series
- Single leg kicks. Answer: - 100
- Rolling like a Ball
- Double straight leg stretch โ Name 3 Mat exercises that are safe throughout pregnancy. Answer: 1. Side leg lifts (abductors, core stability)
- Mermaid/Side stretch
- Cat/cow โ What bony landmarks define a neutral pelvis?. Answer: ASIS and Pubic Bone
- In supine, these are parallel to the ground
- In seated/standing, these are perpendicular to the ground
โ Name 6 Pre-Pilates exercises for increasing scapular mobility and stability. Answer: 1. Telescope Arms - Shoulder Mobility
- Sternum Drop - Scapular Stability
- Angels in the Snow - Shoulder Mobility
- Pinwheel - Mobility
- Plank - Stability
- Standing Wall Pushup - Stability โ Name 4 Pre-Pilates Exercises for teaching pelvic stability. Answer:
- Marching
- Toe taps
- Opposite Arm/Leg Reach
- Marching in Bridge โ Name 3 different stretching techniques. Answer: 1. Contract/Release
- Active Isolated Stretch
- Static Stretching โ What was the name of Joseph Pilates wife?. Answer: Clara
โ What did Joseph Pilates call his method?. Answer: Contrology โ Which of these mat exercises require caution for clients with low back problems?
- Spine Twist
- Rollover
- Neck Pull
- Leg Pull Down
- Side Bend
- Boomerang. Answer: - Spine Twist
- Rollover
- Neck Pull
- Side Bend
- Boomerang โ Name 3 level 2 Mat exercises that increase scapular stability. Answer: 1. Hip circles
- Corkscrew
- Leg Pull Down โ Does the diaphragm contract or release on inhalation?. Answer: Contract
โ Name 4 Pilates Movement Principles and one Reformer exercise you would use to teach that principle. Answer: 1. Lumbopelvic stability - Footwork
- Abdominal Strengthening - Roll Down
- Neutral Spine - Supine Arm Work
- Scapular Stability - Kneeling abs with legs moving in and out โ Placing the springs on the A or pre-loaded position on the Reformer makes the resistance easier or harder. Answer: Harder โ List the color coding of the Balanced Body Reformer Springs from lightest to heaviest. Answer: Yellow Blue Red Green โ In the footwork exercises, the footbar should ideally be adjusted so the clients has _______ degree angle at their hips.. Answer: 90 โ Name 3 ways to adjust the fit of the Reformer for clients with knee and hip injuries that don't tolerate deep flexion. Answer: 1. Adjust Revo
- Adjust Footbar
- Straps - Tighten them on post so you don't come all the way in โ Name 5 pieces of exercise equipment that Joseph Pilates invented. Answer: 1. Universal Reformer
- Cadillac
- Ladder Barrel
- Wunda Chair
- Spine Corrector โ Which Reformer exercises are contraindicated for clients with osteoporosis?
- Swan
- Feet in Straps
- Hundreds
- Kneeling Abdominals
- Arm work sitting
- Short Box Abdominals. Answer: - Hundreds
- Short Box Abdominals โ Which Reformer exercises are recommended for clients with osteoporosis?
- Footwork
Knee - Mid Point of lateral side of knee Ankle - slightly in front of lateral malleolus of ankle โ Name 3 common leg misalignments and describe them. Answer:
- Bow Legs - in standing alignment, when feet are together but knees do not touch
- Knee hyperextension - inside view, knees are posterior to plumb line
- Femoral external rotation - when femurs angle away from the mid-line โ List Reformer exercises that require caution when working with clients with low back problems. Answer: 1. Short Box Abs (avoid if symptoms worsen)
- Elephant (use flat back version or avoid if symptoms worsen; round back ok if they bend knees a bit)
- Roll Back
- Hundred
- Feet in Straps????
- Knee Stretch
- Lunges
โ When observing a person's posture from the side, what 6 points line up if the clients is in perfect alignment?. Answer: 1. Tip of earlobe
- Slightly in front of top of shoulder
- Hight point of iliac crest
- Greater Trochanter
- Mid-point of lateral side of knee
- Slightly in front of lateral malleolus of ankle โ Namer 3 common spinal misalignments and describe what they are. Answer: 1. Scoliosis - a lateral deviation of the spine
- Lordosis - a lumbar spinal curve towards the front of the body (too much spinal extension)
- Kyphosis - a cervical spinal curve toward the back of the body (too much spinal flexion) โ Name 4 Pilates elders who studied with Joseph Pilates. Answer: 1. Mary Bowen
- Romana Kryzanowska
- Eve Gentry
- Ron Fletcher โ When was Joseph Pilates born?. Answer: Book says 1883, but really born in 1880
โ Name at least 3 Reformer exercises that require caution for clients with low back problems. Answer: 1. Short Spine Massage
- Corkscrew
- Short Box Advance Abs
- Semi-Circle
- Down Stretch
- Climb a Tree โ Name at least 3 Reformer exercises that require caution or modification for clients with neck and shoulder injuries. Answer: 1. Short Spine Massage
- Semi-Circle
- Swimming
- Kneeling Side Arms โ How often should the vinyl on the Reformer be wiped down?. Answer: After each client โ How often should the Reformer be inspected for spring wear, loose parts, etc?. Answer: Monthly โ Name at least 4 exercises from Reformer 3 that focus on scapular stability. Answer: 1. Grasshopper
- Long Back Stretch (Slide)
- Control Facing Carriage & Ceiling
- Star/Side Support
- Tendon Stretch โ Name at least 3 exercises for increasing spinal mobility in Reformer 3. Answer: 1. Long Spine Massage
- Jackknife
- Long Box Swan
- Twist โ Name at least 6 exercises to avoid or limit with wrist injuries in Reformer 3. Answer: 1. Tendon Stretch
- Long Back Stretch
- Snake
- Twist
- Control Facing Carriage
- Control Facing Ceiling
- Star/Side Support โ Describe the focus for a personal training session for a runner. Answer: - Thoracic rotation
- Hamstring 1
- Teaser on Floor โ Name 6 Chair exercises that are NOT contraindicated for clients with wrist injuries. Answer: 1. Jackknife
- Double leg pumps
- Standing Leg Pumps
- Leg Pumps/Supine Bridging
- Lunges
- Step Downs โ Name at least 6 Chair exercises that are safe throughout pregnancy. Answer: 1. Double leg pumps
- Single leg pumps (with one pedal split)
- Standing leg pumps
- Achilles Stretch
- Sitting Triceps Press
- Kneeling and Seated Mermaid
- Lunges
- Frogs Standing
โ Name at least 6 Chair exercises that develop scapular stability, shoulder and elbow strength. Answer: 1. Chest Press
- Sitting Triceps Press
- Teaser on Floor
- Kneeling and Seated Mermaid
- Frogs Standing
- Pullup/Hamstring 3
- Triceps Sit
- One Arm Pushups โ Name 2 exercises from the Reformer that you can't do on the Chair?. Answer: 1. Short Spine Massage
- Hug a Tree โ Name at least 4 Chair exercises that require caution for clients with low back problems. Answer: 1. Bridging
- Teaser on Floor
- Kneeling and Seated Mermaid
- Pullup/ Hamstring 3
- Reverse Swan / Torso Press Sit and Side Arm Twist
- Triceps Sit
- Swan
โ Name at least 4 leg and hip stretches than can be performed on the Ladder Barrel. Answer: 1. Hamstring Stretch
- Adductor and hamstring stretch
- Quad stretch
- Lateral Hip/Tensor Fascia Latae
- Piriformis/Posterior Hip Stretch โ Name 1, 2 or 3 Ladder Barrel exercises that can be used to work the spine in each of the following movements:
- Spinal flexion
- Spinal extension
- Spinal lateral flexion
- Spinal rotation. Answer: 1. Spinal flexion - Short Box Abs/Advanced Abs, Climb a Tree, Horseback
- Spinal extension - Swan Dive, Leg lifts/Grasshopper, Laybacks
- Spinal lateral flexion - Side Situps
- Spinal Rotation - Oblique Abs โ Name 6 exercises on the Step Barrel and/or Ladder Barrel that are contraindicated for osteoporosis. Answer: Step Barrel:
- Well Abdominals
- Reach
- Teaser
- Side Stretch/Sit ups
- Rolling In & Out / Rollover
- Corkscrew Ladder Barrel:
- Stretches (except Quad)
- Short Box and Advanced Abs
- Climb a Tree
- Side Sit Up
- Lay Backs โ Design a program using the Step Barrel and Ladder Barrel that provides a balanced workout for the core. Include between 6 and 10 exercises. Answer: 1. Well Abs, including Obliques
- Reach
- Hip Mobility Series
- Rolling In and Out
- Low Bridge
- Swan Dive
- Short Box Abs
- Side Situp
- Horseback
