Test Questions From Modules Flashcards
List the 9 Pilates principles
Breathing, concentration, control, centering, precision, balanced muscle development, rhythm and flow, whole body movement, relaxation
Name 4 balanced body movement principles and list I reformer exercise you would use to teach that principle
I. Whole body movement - up stretch, long box overhead press swan
2. Trunk integration - kneeling abdominals, short box abdominals
3. Upper body training - arm work facing straps, arm work facing footbar
4. Lower body training - footwork, bridging, standing / side splits
Placing the springs on the A or pre - loaded position on the reformer makes the resistance _______________.
Harder
List the color coding of the balanced body reformer springs from lightest to heaviest
I. Yellow
2. Blue
3. Red
4. Green
In the footwork exercises, the footbar should ideally be adjusted so the client has a _______ degree angle at their hips.
90
Name 3 ways to adjust the fit of the reformer for clients with knee and hip injuries that don’t tolerate deep flexion?
- Lower footbar
- Adjust gears
- Tighten ropes so carriage does not close all the way (or use a block as a stopper)
Name 5 pieces of exercise equipment that Joseph Pilates invented
- Universal reformer
- Wunda chair
- Cadillac
- Ladder barrel
- Spine corrector
- Magic circle
- Pedal pull
- Arc Barrel
Pick all that apply: which reformer exercises are contraindicated for clients with osteoporosis?
A. Swan
B. Feet in straps
C. Hundreds
D. Kneeling Abdominals
E. Arm work sitting
F. Short box abdominals
Hundreds, Kneeling abdominals, short box abdominals
Which reformer exercises out of the below are recommended for clients with osteoporosis?
A. Footwork
B. Rollbacks
C. Feet in straps
D. Pulling straps
E. Standing/ Side Splits
F. Short Box Abdominals
G. Swan
H. Arm work- Facing back
A. Footwork, C. Feet in straps, D. Pulling straps, F. Standing/ Side splits, G. Swan
What points must line up for correct leg alignment when viewed from the front and from the side?
Front:
Hip: inside ASIS
Knee: center of patella
Ankle: center and front of ankle
Side:
Hip: high points of iliac crest
Knee: mid point of lateral side knee
Ankle: slightly in front of the lateral malleus of the ankle
Name 3 common leg misalignments and describe them
- Knock knees- knees touching but ankles don’t
- Bowlegs- ankles touching but knees don’t
- Hyper extended knees- knees extend past 180 degrees
List 2 reformer exercises that require caution when working with clients with low back problems
- Mermaid
- Knee stretch
Design a class using 10-15 reformer exercises that includes work for all the major muscle groups. Indicate the focus of the class , list the exercises in order and include the number of reps.
What are the three levels of observation San instructor can use to analyze a client’s movement patterns?
A. Global, integrated planar, and local
B. Front body, side body, back body
C. Global, transverse plane, and Sagittal plane
D. Joint range of motion, joint integrity and joint stability
A. Global, integrated planar, and local
When observing vertical alignment from the side, what key bony landmarks do you want to line up with the plumb line of gravity?
A. Tip of earlobe, top of shoulder, center of rib cage, high point of iliac crest, mid-point of the lateral side of the knee, slightly in front of the lateral malleolus of the ankle.
B. Level of the nose, center of the sternum, belly button to the pubic symphysis, center of the hip joint, center of the patella and ankle
C. Shoulder to shoulder level and balanced, rib cage centered over the pelvis, ASIS to ASIS level and balanced
D. All of the above
A. Tip of earlobe, top of shoulder, center of rib cage, high point of iliac crest, mid-point of the lateral side of the knee, slightly in front of the lateral malleolus of the ankle
What muscle imbalances are usually associated with thoracic kyphosis?
A. Anterior chest muscles and the scapular stabilizers are strong and shortened
B. Thoracic extensors are hyperactive and strong and anterior chest muscles are weak and short
C. Thoracic extensors and scapular stabilizers are weak or long, anterior chest muscles are tight or short
D. Anterior chest muscles are weak and long and the scapular stabilizers are strong and short
C. Thoracic extensors and scapular stabilizers are weak or long, anterior chest muscles are tight or short
When training clients what key factors are important to consider when planning your exercise program?
A. Current fitness level, age, quality of motor control and learning style
B. Unconscious control of movement, speed, endurance, and age
C. Ability to perform exercises with complete competence, balance and control
D. Competency of movement quality, ability to react and adapt to variation, general fitness level
A. Current fitness level, age, quality of motor control and learning style
The 80/20 rule in training applies to what philosophy?
A. When training, 80% of a session is hard and 20% is easy
B. When training, 80% of a session is easy and 20% is hard
C. When training, 80% of a session is dedicated to new skill acquisition and 20% to skills already acquired
D. When training, 80% of a session is dedicated to refining skills the client has already learned and 20% to learning new skills
D. When training. 80% of a session is dedicated to refining skills the client has already learned and 20% to learning new skills
What are three four elements of trunk integration?
A. Breath, core, trunk, and spine
B. Breathing, inner unit, outer units, spinal mobility
C. Thoracic, lumbar, cervical and sacral integration of movements
D. Diaphragm, pelvic flor, multifidi, transversus abdominis
B. Breathing, inner unit, outer units, spinal mobility
On an inhale, the diaphragm contracts and the dome moves
A. Downward, drawing air in
B. Upward, drawing air in
C. Downward, expelling air
D. Upward, expelling air
A. Downward, drawing air in
