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Balanced Body Written Test Out, Study Guides, Projects, Research of Physical Activity and Sport Sciences

Virginia State University (VSU)Physical Activity and Sport Sciences

Balanced Body Written Test Out

Typology: Study Guides, Projects, Research

2024/2025

Available from 10/24/2024

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Balanced Body Written Test Out
1.Pilates Mat 1: Written
2.List the 9 Pilates Principles: 1. Breathing
2.Concentration
3.Control
4.Centering
5.Precision
6.Balanced Muscle Development
7.Rhythm/Flow
8.Whole Body Movement
9.Relaxation
3. Name 5 Pilates Movement Principles: 1. Lower core activation
2.Neutral spine
3.Abdominal strengthening
4.Shoulder stability/mobility
5.Alignment
4. Name the 4 muscles of the core/inner unit: 1. Transverse Abdominus
2.Pelvic floor
3.Multifidi
4.Diaphragm
5.What country was Joseph Pilates born in?: Germany around 1883
6.In what year did Joesph Pilates move to the US?: 1926
7.What American city did Joesph Pilates live and teach in?: New York City
8.Circle exercises that are contraindicated for clients with osteoporosis:
100 Rolling like a ball
Double straight leg stretch
OK =
-Swan
-Side leg series
-Side leg kicks
9.Name 3 mat exercises that are safe throughout pregnancy: 1. Side leg
series
2.Cat/cow
3.Pregnant cat
10.What bony landmarks define a neutral pelvis: Anterior Superior Iliac
Spine (ASIS)
Pubic Symphysis
pf3
pf4
pf5
pf8
pf9
pfa
pfd
pfe
pff
pf12
pf13
pf14
pf15
pf16
pf17
pf18
pf19
pf1a
pf1b

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Balanced Body Written Test Out

  1. Pilates Mat 1: Written
  2. List the 9 Pilates Principles: 1. Breathing 2.Concentration 3.Control 4.Centering 5.Precision 6.Balanced Muscle Development 7.Rhythm/Flow 8.Whole Body Movement 9.Relaxation
  3. Name 5 Pilates Movement Principles: 1. Lower core activation 2.Neutral spine 3.Abdominal strengthening 4.Shoulder stability/mobility 5.Alignment
  4. Name the 4 muscles of the core/inner unit: 1. Transverse Abdominus 2.Pelvic floor 3.Multifidi 4.Diaphragm
  5. What country was Joseph Pilates born in?: Germany around 1883
  6. In what year did Joesph Pilates move to the US?: 1926
  7. What American city did Joesph Pilates live and teach in?: New York City
  8. Circle exercises that are contraindicated for clients with osteoporosis: 100 Rolling like a ball Double straight leg stretch OK = -Swan -Side leg series -Side leg kicks
  9. Name 3 mat exercises that are safe throughout pregnancy: 1. Side leg series 2.Cat/cow 3.Pregnant cat
  10. What bony landmarks define a neutral pelvis: Anterior Superior Iliac Spine (ASIS) Pubic Symphysis
  1. List two ways to modify spine stretch for clients with tight hamstrings:
  2. Bend knees slightly
  3. Sit on a mat, towel, block
  4. Name four mat exercises that require caution for clients with low back problems: 1. Rolling like a ball 2.Roll up 3.Neck pull 4.Criss cross
  5. Create a short mat class using 15 exercises: 1. Hundred 2.Roll up 3.Single leg circles 4.Rolling like a ball 5.Single leg stretch 6.Double leg stretch 7.Single straight leg stretch 8.Double straight leg stretch 9.Criss cross 10.Saw 11.Swan 12.Single leg kicks 13.Double leg kicks 14.Swimming 15.Side leg lifts
  6. Listing key areas that an exercise works...options are: Abs - Abdominal exercises (oblique/sagittal) Lat - Lateral flexion exercises Rot - Torso rotation Back - Back extension Legs - Lower body - hip, leg, and ankle Arms - Upper body - Shoulder and arm SS - Scapular stability PS - Lumbopelvic stability St - Stretches
  7. Pilates Reformer 1: Written
  8. Name 4 Pilates movement principles and list one reformer exercise you would use to teach that principle: 1. Lower core activation - Kneeling abdominals
  1. List the color coding of the Balanced Body Reformer Springs from lightest to heaviest: 1. Yellow (lightest) 2.Blue 3.Red 4.Green (heaviest)
  2. In the footwork exercises, the footbar should ideally be adjusted so the client has a degree angle at their hips: 90 degree
  3. Name 3 ways to adjust the fit of the reformer for clients with knee and hip injuries that don't tolerate deep flexion: 1. Lower the bar away from the carriage 2.Limit range of motion of client 3.Move carriage with blocks
  4. Name 5 pieces of equipment that Joesph Pilates invented: 1. Reformer 2.Cadallic 3.Wunda chair 4.Barrel 5.Spine Corrector
  5. Circle any reformer exercises that are CONTRAINDICATED for clients with osteoporosis (reformer): Hundred and Short box abdominals OK = Swan Feet in straps Kneeling abdominals Arm work sitting
  6. Circle any reformer exercises that are RECOMMENDED for clients with osteoporosis: Footwork Feet in straps (if stable) Pulling straps Standin g Swan Arm work - Facing back NOT OK = Rollbacks Short box abdominals
  7. What points must line up for correct leg alignment when viewed from

the front and the side?: Front = Hips: ASIS Knee: Center of patella

  1. Standing multifidi engagement
  2. Name 3 pre pilates exercises for increasing scapular mobility and stabili- ty: 1. Telescope arms

2.Sternum drop 3.Plank/Push-ups

  1. Name 3 pre pilates exercises for teaching pelvic stability: 1. Marching 2.Toe taps 3.Opposite arm/leg reach on all fours
  2. Name 3 different stretching techniques: 1. Contract/Release 2.Active isolated stretch 3.Static stretching
  3. What was the name of Joesph Pilates wife?: Clara
  4. What did Joesph Pilates call his method?: Contrology
  5. Circle any mat exercises that require caution for clients with low back problems (mat 2): -Spine twist -Rollover -Neck pull -Side bend -Boomerang OK = Leg pull down
  6. Name 3 level 2 mat exercises that increase scapular stability: 1. Hip circles 2.Leg pull down 3.Side bend twist
  7. Does the diaphragm contract or relax on inhalation?: Contract
  8. How would you modify teaser for clients with tight hamstrings?: - Decrease angle of hip flexion -Bend knees
  9. Name three level 2 mat exercises that require caution for clients with neck and shoulder injuries: 1. Roll over 2.Jack knife 3.Neck pull
  10. Name 3 level 2 mat exercises that require caution for clients with wrist injuries: -Shoulder bridge -Side bend twist -Bicycle
  11. Design a hour mat class: ...
  12. Pilates reformer 2: Written
  13. When observing a person's posture from the side, What 6 points line up if the client is in perfect alignment?: 1. Tip of earlobe 2.Top of shoulder

4.High point of illiac crest 5.Midpoint of the lateral side of the knee 6.Slightly in front of the lateral malleolus of the ankle

  1. Name 3 common spinal misalignments and describe what they are: Scol- iosis: A lateral and rotational deviation of the spine (c and s curve) Lordosis: A spinal curve towards the FRONT of the body Kyphosis: A spinal curve towards the BACK of the body
  2. Name 4 Pilates elders who studied with Joesph Pilates: 1. Romana Kryzanowska 2.Eve Gentry 3.Ron Fletcher
  3. Carola Trier
  4. When was Joesph Pilates born?: 1883 in Germany
  5. In what country did Joesph Pilates first use springs to create resistance for exercise?: England
  6. What dance company shared the building at 8th avenue with Joesph Pilates?: New York City Ballet - George Balanchine 50. Name the 3 reformer 2 exercises that are safe throughout pregnancy?: - -Chest expansion/Kneeling arm circles -Rowing front 1: Sitting tall
  7. Name 4 reformer exercises that focus on scapular stability: 1. Jackrabbit 2.Down stretch 3.Corkscrew 4.Semi circle
  8. Name three reformer 2 exercises that require caution for clients with low back problems: 1. Coordination 2.Stomach massage 3.Short box abdominals
  9. Name three reformer 2 exercises that require caution or modification for clients with neck and shoulder injuries: 1. Long box back stroke 2.Coordination 3.Short box advanced abdominals
  10. How often should the vinyl on the reformer be wiped down?: After each client
  1. How often should the reformer be formally inspected for spring wear, loose parts, etc?: Monthly

easier: 1. Increase back extension

  1. Creating resistance for legs and glutes to work against wider than traditional hands behind back
  1. List 5 exercises on the roller that can be used to create dynamic stretching sequence: Psoas and hamstring stretch ADductor stretch ABductor stretch Chest stretch Angles in the snow
  2. List 3 exercises using the band to enhance upper body strength: 1. Lateral rotation 2.Medial rotation 3.Lat pull
  3. Ring workout - Trunk integration: Oblique curl Bridge with ring between knees Rolling like a ball
  4. Ring workout lower body strength: Hamstring press Side lying leg circles Adductor squeeze
  5. Ring workout upper body strength and balance: Abdominal curl with hands inside ring Bridge with ring between hands Roll-up with ring in hands
  6. Ring workout for whole body movement: Roll over Corkscrew Jack Knife
  7. Ring workout dynamic flexibility: Psoas stretch Hamstring stretch Neck Release
  8. Pilates Reformer 3: Written
  9. Name at least 4 exercises from Reformer 3 that focus on scapular stabili- ty: -Jack knife -Tendon stretch -Long back stretch -Snake -Rowing 1 and 2 -Star -Control front and back
  10. Name 3 exercises for increasing hamstring, gluteal and back
  1. Name at least 3 exercises for increasing spinal mobility in reformer 3: - Long spine massage -Jack knife -Twist -Rowing back -Long box swan -Long box rocking
  2. Name 6 exercises to avoid or limit with wrist injuries in reformer 3: - Thigh stretch -Tendon stretch -Long back stretch -Snake -Twist -Control front facing carriage
  3. Grasshopper progression: Movement Principle: Rocket Prepilates: Mini swan Reformer 1: Long box pulling straps Reformer 1 or 2: Long box swimming Reformer 2: Long box backstroke
  4. Rowing Back 1 and 2: Movement Principle: Standing chest press with band Prepilates: Standing pull back with band Reformer 1: Arms work facing straps (rows) Reformer 1 or 2: Arm work facing footbar (hug a tree) Reformer 2: Rowing front 2 bending down
  5. Jack knife: Movement Principle: Angels in the snow - spinal mobility Prepilates: Prone hip extension (glute/hamstring strength) Reformer 1: Roll down Reformer 1 or 2: Short spine massage Reformer 2: Corkscrew
  6. Long Back Stretch: Movement Principle: Back plank prep - elevation/depres- sion Prepilates: Back plank leg lift/Tricep dip Reformer 1: Long box pulling straps Reformer 1 or 2: Chest expansion Reformer 2: Rowing II front - bending down
  1. Snake or Twist: Movement Principle: All fours flexion Prepilates: Poodle tail Reformer 1: Kneeling abdominals facing front

Monkey

99. Name 6 exercises on the trap/cadallic to increase spinal mobility in flexion- : -Seated push through -Cat sitting/cat kneeling -Push through back -Roll down

-Assisted sit up -Rowing back w/ round back

  1. Trap/Cadallic exercise progressions: Movement Principle: Prepilates: Prepilates/Trap: Trap: Trap:
  2. Cat kneeling - trap: Movement Principle: Abs, SS, Legs, Stretch. Back Prepilates: Cat/cow, bridge, mini swan Prepilates/Trap: Roll down Trap: Push through Trap: Upper arms
  3. Flying Eagle Prone: Movement Principle: Back, arms, legs Prepilates: Grounding prone Prepilates/Trap: Mini swan Trap: Chest expansion Trap: Swan with push through
  4. Teaser - bottom loaded: Movement Principle: Abs, legs Prepilates: Toe taps Prepilates/Trap: Hundred prep Trap: Upper arms Trap: Assissted sit-ups/Adv sit ups
  5. Dolphin: Movement Principle: Abs, back, legs, stretch, PS, SS Prepilates: Flat back bridge Prepilates/Trap: Opposite arm and leg Trap: Leg spring supine Trap: Joe's breathing
  6. Name 6 exercises on the trap table to work on spinal flexion and spinal extension: -Cat kneeling -Arch and curl -Adv. sit up -Bridging -Hanging back flexion and extension -Spread eagle
  7. Trap workout with maajor body movements: ...
  8. Trap class for male triathlete: ...
  9. Chair test: ...