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BALANCED BODY WRITTEN TEST PRACTICE
SET 2026 FULL SOLUTION
โ Circle exercises that are contraindicated for clients with osteoporosis. Answer: 100 Rolling like a ball Double straight leg stretch OK =
- Swan
- Side leg series
- Side leg kicks โ Name 3 mat exercises that are safe throughout pregnancy. Answer: 1. Side leg series
- Cat/cow
- Pregnant cat โ What bony landmarks define a neutral pelvis. Answer: Anterior Superior Iliac Spine (ASIS) Pubic Symphysis
โ List two ways to modify spine stretch for clients with tight hamstrings. Answer: 1. Bend knees slightly
- Sit on a mat, towel, block โ Name four mat exercises that require caution for clients with low back problems. Answer: 1. Rolling like a ball
- Roll up
- Neck pull
- Criss cross โ Create a short mat class using 15 exercises. Answer: 1. Hundred
- Roll up
- Single leg circles
- Rolling like a ball
- Single leg stretch
- Double leg stretch
- Single straight leg stretch
- Double straight leg stretch
- Criss cross
- Saw
- Swan
- Single leg kicks
- Abdominal strengthening - Hundred โ Placing the springs on the A or pre-loaded position on the reformer makes the resistance. Answer: Harder โ List the color coding of the Balanced Body Reformer Springs from lightest to heaviest. Answer: 1. Yellow (lightest)
- Blue
- Red
- Green (heaviest) โ In the footwork exercises, the footbar should ideally be adjusted so the client has a _____________ degree angle at their hips. Answer: 90 degree 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. Lower the bar away from the carriage
- Limit range of motion of client
- Move carriage with blocks โ Name 5 pieces of equipment that Joesph Pilates invented. Answer:
- Reformer
- Cadallic
- Wunda chair
- Barrel
- Spine Corrector โ Circle any reformer exercises that are CONTRAINDICATED for clients with osteoporosis (reformer). Answer: Hundred and Short box abdominals OK = Swan Feet in straps Kneeling abdominals Arm work sitting โ Circle any reformer exercises that are RECOMMENDED for clients with osteoporosis. Answer: Footwork Feet in straps (if stable) Pulling straps Standing Swan Arm work - Facing back
- Bridging โ Design a class using 15 reformer exercises that includes work for all of the major muscle groups. Answer: 1. Standing roll downs
- Footwork
- 100's
- Feet in straps
- Arm work
- Abdominal work
- Pulling straps
- Knee stretch
- Elephant
- Long stretch
- Arm work 2
- Bridging
- Standing
- Lunge
- Mermaid โ Pilates Mat 2. Answer: Written
โ List 3 ways in which breathing facilitates movement. Answer: 1. Inhaling --> Spinal extension
- Exhaling --> Spinal Flexion
- Inhaling/Exhaling --> Lateral flexion/Spinal rotation
- Warm up core โ Name 2 pre pilates exercises for engaging the core. Answer: 1. Fingertip abdominals
- Standing multifidi engagement โ Name 3 pre pilates exercises for increasing scapular mobility and stability. Answer: 1. Telescope arms
- Sternum drop
- Plank/Push-ups โ Name 3 pre pilates exercises for teaching pelvic stability. Answer:
- Marching
- Toe taps
- Opposite arm/leg reach on all fours โ Name 3 different stretching techniques. Answer: 1. Contract/Release
- Active isolated stretch
โ How would you modify teaser for clients with tight hamstrings?. Answer: - Decrease angle of hip flexion
- Bend knees โ Name three level 2 mat exercises that require caution for clients with neck and shoulder injuries. Answer: 1. Roll over
- Jack knife
- Neck pull โ Name 3 level 2 mat exercises that require caution for clients with wrist injuries. Answer: - Shoulder bridge
- Side bend twist
- Bicycle โ Design a hour mat class. Answer: ... โ Pilates reformer 2. Answer: Written โ When observing a person's posture from the side, What 6 points line up if the client is in perfect alignment?. Answer: 1. Tip of earlobe
- Top of shoulder
- Side of ribcage
- High point of illiac crest
- Midpoint of the lateral side of the knee
- Slightly in front of the lateral malleolus of the ankle โ Name 3 common spinal misalignments and describe what they are. Answer: Scoliosis: 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 โ Name 4 Pilates elders who studied with Joesph Pilates. Answer: 1. Romana Kryzanowska
- Eve Gentry
- Ron Fletcher
- Carola Trier โ When was Joesph Pilates born?. Answer: 1883 in Germany โ In what country did Joesph Pilates first use springs to create resistance for exercise?. Answer: England
โ How often should the vinyl on the reformer be wiped down?. Answer: After each client โ How often should the reformer be formally inspected for spring wear, loose parts, etc?. Answer: Monthly Be Aware Daily โ Design a 1 hour class with 15-20 exercises that includes work for all the major muscle groups. Answer: ... โ Pilates Mat 3. Answer: Written โ TRUE OR FALSE: This course uses the roller, ring, ball and band to enhance the traditional mat repertoire. Answer: True โ List the Balanced Body Movement Principles. Answer: 1. Trunk integration
- Lower body strength and power
- Upper body strength and balance
- Whole body movement
- Dynamic flexibility and rotation
โ Where can the ball be placed to enhance the exercise: The Hundred. Answer: Behind the back *Between the ankles or knees โ Where can the ball be placed to enhance the exercise: Single Leg stretch. Answer: Under pelvis *Behind back โ Where can the ball be placed to enhance the exercise: Criss Cross. Answer: Under pelvis *Behind back โ Where can the ball be placed to enhance the exercise: Bicycle. Answer: *Under pelvis Behind back โ Where can the Ring be placed to enhance the exercise: Rolling like a ball. Answer: In hands โ Where can the Ring be placed to enhance the exercise: Open leg rocker. Answer: Between ankles or knees
- Medial rotation
- Lat pull โ Ring workout - Trunk integration. Answer: Oblique curl Bridge with ring between knees Rolling like a ball โ Ring workout lower body strength. Answer: Hamstring press Side lying leg circles Adductor squeeze โ Ring workout upper body strength and balance. Answer: Abdominal curl with hands inside ring Bridge with ring between hands Roll-up with ring in hands โ Ring workout for whole body movement. Answer: Roll over Corkscrew Jack Knife โ Ring workout dynamic flexibility. Answer: Psoas stretch Hamstring stretch
Neck Release โ Pilates Reformer 3. Answer: Written โ Name at least 4 exercises from Reformer 3 that focus on scapular stability. Answer: - Jack knife
- Tendon stretch
- Long back stretch
- Snake
- Rowing 1 and 2
- Star
- Control front and back โ Name 3 exercises for increasing hamstring, gluteal and back extensor strength in reformer 3. Answer: - Long box rocking
- Long box swan
- Long box grasshopper โ Name at least 3 exercises for increasing spinal mobility in reformer 3. Answer: - Long spine massage
- Jack knife
- Twist
Reformer 1 or 2: Arm work facing footbar (hug a tree) Reformer 2: Rowing front 2 bending down โ Jack knife. Answer: 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 โ Long Back Stretch. Answer: Movement Principle: Back plank prep
- elevation/depression 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 โ Snake or Twist. Answer: Movement Principle: All fours flexion Prepilates: Poodle tail Reformer 1: Kneeling abdominals facing front Reformer 1 or 2: Mermaid with twist Reformer 2: Single leg elephant
โ Pilates Trapeze/Cadallic Test. Answer: ... โ Name the 4 short springs in order form lightest to heaviest. Answer: Short y: Yellow - Light Short b: Blue - Medium Short R: Red - Heavy Short T: Black - Super heavy โ How would you change the attachment point of the spring to make it lighter for a particular exercise?. Answer: Move the attachment point of the spring closer to the client โ What is the circle of danger?. Answer: The entire arc the push through bar can swing through โ List 3 safety precautions for the trapeze table/tower. Answer: Make sure bodies can clear the bar Use safety strap when springing from below Bare feet only on the push through bar โ Trap exercise for Leg Alignment. Answer: Footwork
