Balanced Body Comprehensive Test Out (All Apparatus)

List the Balanced Body Movement Principles

1. Trunk integration

2. Lower Body Training

3. Upper Body Training

4. Mobility and Restoration/Dynamic Flexibility

5. Whole Body Movement

List the Pilates Principles

1. Breathing

2. Concentration

3. Control

4. Centering

5. Precision

6. Rhythm/Flow

7. Balanced Muscle Development

8. Whole Body Movement

9. Relaxation

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

yellow blue red green

In the footwork exercises the footbar should ideally be adjusted to 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

1. Gear out the reformer (horizontal adjustment)

2. Lower the footbar or move it further away

3. Blocks on the rail or tighten the straps so the carriage can't close all the way

Name 5 pieces of exercise equipment that Joseph Pilates invented

1. Reformer

2. Chair

3. Cadillac/Trapeze Table

4. Magic Circle/Ring

5. Ladder Barrel

List 2 reformer exercises that are contraindicated for clients with osteoporosis

1. hundreds

2. short box abs

List 6 reformer exercises that are recommended or clients with osteoporosis

1. footwork

2. feet in straps

3. pulling straps

4. standing

5. swan

6. arm work facing back

What points on the body must line up for correct leg alignment when viewed from the front

Hip: inside ASIS
Knee: inside patella
Ankle: front of ankle

What points on the body must line up for correct leg alignment when viewed from the side

Hip: high point of iliac crest
Knee: midpoint of lateral side of knee
Ankle: front of lateral malleolus of ankle

Name 3 common leg misalignments and describe them

1: Knock knees (with legs together the knees touch but feet don't)

2. Bow legs (with legs together the feet touch but knees don't)

3. Hyperextension in knees (with straight legs the knees come too far back)

List 5 reformer exercises that require caution when working with clients with low back problems

anything with c-curve and/or leg levers
short box abs. roll down. hundreds. feet in straps. knee stretch

List the elements of trunk integration

1. Breathing

2. Inner Unit (stability and deep core)

3. Outer Unit (mobility and rotation/obliques)

4. Spinal Mobility

List 3 examples of breathing pre-pilates exercises

diaphragmatic breathing. posterolateral breathing (ribcage breathing). one lung breathing

List 6 examples of inner unit pre-pilates exercises

pelvic clock. fingertip abs. pelvic floor activation. all four abdominals. standing multifidi. marching (anything involving the pelvic floor, multifidi, or TA)

List 3 examples of outer unit pre-pilates exercises

ab curls. oblique abdominal curl. opposite arm and leg reach (anything that requires lumbo-pelvic control and/or obliques)

List 6 examples of spinal mobility pre-pilates exercises

cat/cow. tail wag. poodle tail. bridging (and bridge variations). rocket. mini swan

List 6 reformer exercises that relate to trunk integration and give the element of trunk integration they employ

1. 100s (breathing)

2. Swan (breathing and outer unit)

3. Supine arms (inner unit)

4. Sidebending/mermaid (outer unit)

5. Bridging (spinal mobility)

6. Roll back/roll down (breathing. outer unit. spinal mobility)

Give 3 reformer exercises that relate to upper body strength and balance

arm work facing back. arm work facing front. pulling straps

Give 3 reformer exercises that relate to lower body strength and power

feet in straps. footwork. knee stretch

Give 3 reformer exercises that relate to mobility and restoration (dynamic flexibility)

mermaid. lunges. feet in straps

When observing someone's posture from the side what 6 points line up if the person is in perfect alignment

1. tip of ear lobe

2. top of shoulder

3. center of ribcage

4. high point of iliac crest

5. midpoint of the lateral side of the knee

6. slightly in front of the lateral malleolus of the ankle

List 3 common spinal misalignments and describe them

1. scoliosis. a lateral deviation of the spine usually accompanies by rotation

2. lordosis. a spinal curve toward the front of the body (lower back)

3. kyphosis. a spinal curve toward the back of the body (upper back)

Name 4 Pilates elders who studied with Joseph Pilates

1. Romana Kryzanowska

2. Eve Gentry

3. Ron Fletcher

4. Kathleen Stanford Grant

When was Joseph Pilates born?

~1883

In what country did Joseph Pilates first use springs to create resistance for exercises?

England

What dance company shared the building at 8th Avenue with Joseph Pilates

The New York City Ballet

List 5 Reformer 2 exercises that are safe throughout pregnancy

1. Rowing front 1

2. Kneeling side arms

3. Chest expansion and kneeling arm circles

4. Lunges

5. Side splits

List 4 Reformer exercises that focus on scapular stability

1. Rowing front 1

2. Rowing front 2

3. Corkscrew

4. Arabesque and single leg elephant
   (anything where you're loading through your arms)

Give 3 Reformer 2 exercises that require caution for clients with low back issues

1. Short spine massage

2. Stomach massage

3. Advanced short box abs

List 6 reformer exercises that require caution or modification for clients with neck and shoulder injuries

1. Short box abs (unless they have a strong enough core)

2. Short box mermaid

3. Coordination

4. Semi-circle

5. Overhead press

6. Corkscrew (or any inversion)

How often should the vinyl on the reformer be wiped down?

After every client

How often should the reformer be inspected for spring wear and loose parts, etc.?

monthly

The inner unit or core consists of what muscles?

pelvic floor. transverse abdominis. multifidi. diaphragm

Name 8 exercises from Reformer 3 that focus on scapular stability

1. control back

2. control front

3. snake

4. twist

5. long back stretch

6. grasshopper

7. tendon stretch

8. star

Name 6 exercises for increasing hamstring, gluteal, and back extensor strength in Reformer 3

1. long box swan

2. grasshopper

3. long box rocking

4. long box double leg kick

5. long back stretch

6. control back

Name 6 exercises for increasing spinal mobility in Reformer 3

1. long box swan

2. long box rocking

3. long spine massage

4. jackknife

5. snake

6. twist

Name 8 exercises to avoid or limit with wrist injuries in Reformer 3

1. grasshopper

2. long back stretch

3. control front

4. tendon stretch

5. snake

6. twist

7. control back

8. star

List the 4 muscles of the core or inner unit

1. Multifidi

2. Transverse Abdominus

3. Diaphragm

4. Pelvic Floor

In what country was Joseph Pilates born?

Germany

In what year did Joseph Pilates move to the United States?

1926

What American city did Joseph Pilates live and teach in?

New York City

List 3 mat exercises that are contraindicated for clients with osteoporosis

1. the 100

2. Rolling like a ball

3. Double straight leg stretch

(nothing with ab curls or leg levers - same for anyone with low back issues)

List 3 mat exercises that are safe throughout pregnancy

1. side leg circles

2. spine stretch forward

3. spine stretch side

(nothing supine or prone)

What bony landmarks on the front (anterior) or the body define a neutral pelvis

ASIS and pubic bone

List 2 ways to modify Spine Stretch for clients with tight hamstrings

1. bend/soften knees

2. elevate the hips (sit on a rolled up mat, towel, small pad, etc.)

List 4 mat exercises that require caution for clients with low back problems

1. spine stretch forward

2. double straight leg stretch

3. single straight leg stretch

4. rolling like a ball

(pretty much everything)

List 3 ways in which breathing facilitates movement

1. activates the core

2. increases lateral flexion

3. increases or decreases muscle tone

List 2 pre-Pilates exercises that focus on engaging the core

1. all fours abdominals

2. fingertip abdominals

List 5 pre-Pilates exercises that focus on increasing scapular mobility

1. snow angels

2. telescope arms

3. pinwheel

4. sternum drops

5. plank

List 4 pre-Pilates exercises that focus on teaching pelvic stability

1. marching (supine)

2. toe taps

3. bridge marching

4. opposite arm/leg reach (birddog)

List 3 different stretching techniques

1. contract/release

2. active isolated stretch

3. static stretching

What was the name of Joseph Pilates’ wife?

Clara

What did Joseph Pilates call his method?

Contrology

True or False: Mat 3 uses the Roller, Ring, Ball, and Band to enhance the traditional mat repertoire

True

In the Bicycle exercise, where can the ball be placed to enhance the exercise?

Under the pelvis

In the Criss Cross exercise, where can the ball be placed to enhance the exercise?

Behind the back

In the single leg stretch exercise, where can the ball be placed to enhance the exercise?

Behind the back

In the 100, where can the ball be placed to enhance the exercise?

Between the ankles or knees

For Rolling like a Ball, where can the ring be placed to enhance the exercise

In the hands or between the ankles or knees

For Open Leg Rocker, where can the ring be placed to enhance the exercise?

Between the ankles or knees

For Boomerang, where can the ring be placed to enhance the exercise?

Between the ankles or knees

List 2 differences between the Abdominal Curl with the ball behind the back and the Abdominal Curl with the ring in the hands

1. ball behind back = adds spinal extension

2. ring in hands = connects arms into torso and helps activate midline

List 3 ways using the band of Double Leg Kicks makes the exercise easier

1. assists with spinal extension

2. helps open shoulders and chest

3. increases connection/engagement in the legs

List 5 exercises on the roller that can be used to create a dynamic stretching sequence

1. hamstring stretch

2. hip flexor stretch

3. adductor stretch

4. abductor stretch

5. piriformis/posterior hip stretch

List 3 exercises using the band to enhance upper body strength

1. bicep curls

2. goal post arms

3. tricep press

(or any other upper body exercise with the band)

Name the 4 kinds of Step Barrels that Balanced Body makes

1. Clara Step Barrel

2. Contour Step Barrel

3. East Coast Step Barrel

4. Pilates Arc

To adjust the Ladder Barrel for shorter clients, move the barrel in which direction relative to the ladder?

Closer to the ladder

Name 2 Step Barrel exercises that can be used to work the spine in flexion

deep scoop, fish

Name 2 Step Barrel exercises that can be used to work the spine in extension

well roll down, reach

Name 2 Step Barrel exercises that can be used to work the spine in lateral strength and flexion

side stretch, side sit ups

Name 2 Step Barrel exercises that can be used to work the spine in rotation

side sit ups with rotation, corkscrew

Name 4 leg and hip stretches that can be performed on the Ladder Barrel

hamstring stretch, quad stretch, adductor x hamstring stretch, piriformis stretch

Name 2 Ladder Barrel exercises that can be used to work the spine in flexion

short box abs (round back), horseback

Name 2 Ladder Barrel exercises that can be used to work the spine in extension

swan dive, grasshopper

Name 2 Ladder Barrel exercises that can be used to work the spine in lateral flexion

side sit ups (feet on floor), side sit ups (feet on rungs)N

Name 2 Ladder Barrel exercises that can be used to work the spine in rotation

swan (with rotation), short box abs (obliques)

List 6 exercises on the Step Barrel and/or the Ladder Barrel that are contraindicated for osteoporosis

1. well roll down

2. reach

3. teaser

4. piriformis stretch

5. short box abs (round back)

   1. climb a tree

List 3 differences between the Combo Chair and the Wunda/Exo Chair

1. Height - Combo Chair is 3 inches higher than the Wunda/Exo Chair (combo is same height as cadillac)

2. Springs - Combo Chair has 4 springs, Wunda/Exo Chair have 2

3. Pedal - Combo Chair always has split pedal, Exo Chair can have split pedal, Wunda Chair never does

To make the spring resistance lighter on the Chair, in what direction do you move the springs

lower

List 3 Chair exercises that are contraindicated for osteoporosis

1. Jackknife

2. Hamstring 1

3. Teaser on the Floor

List 8 Chair exercises that are NOT contraindicated for clients with wrist injuries

1. double leg pumps

2. single leg pumps

3. standing leg pumps

4. leg pumps supine/bridging

5. frogs supine

6. lunges

7. achilles stretch

8. teaser on floor

List 10 Chair exercises that are safe throughout pregnancy

1. lunges

2. double leg pumps

3. single leg pumps

4. standing leg pumps

5. sitting tricep press

6. hamstring 1

7. achilles stretch

8. seated mermaid

9. hamstring 2

10. spine stretch

List 8 Chair exercises that develop scapular stability, shoulder, and elbow strength

1. chest press

2. sitting tricep press

3. teaser on floor

4. kneeling mermaid

5. pull up (hamstring 3)

6. reverse swan

7. scapula mobilization

8. handstand

Name 4 exercises from the Reformer that you can’t do on the Chair

jumping, any of the rowing series, roll down, feet in straps

List 8 Chair exercises that require caution for clients with low back problems

1. teaser on floor

2. kneeling mermaid

3. pull up (hamstring 3)

4. cat

5. swan

6. leg pumps supine/bridging

7. step downs

8. one-arm push up standing

List the 4 Trapeze Table short springs in order from lightest to heaviest

1. yellow

2. blue

3. red

4. black (for trapeze only)

On the Trapeze Table, how would you change the attachment point of the spring to make it lighter for a particular exercise?

What is the “Circle of Danger”

anything around the full circle made by the push through bar

List 5 safety precautions for the Trapeze Table/Tower

1. use the safety strap when push through bar is sprung from below

2. make sure feet aren’t slippery when on the push through bar

3. instructors should keep control of the bar(s) at all times

4. keep clients’ and instructors’ bodies out of the way of the push through bar

5. be aware of where upper springs are attached when using 3-sided push through bar

Name a Trap Table/Tower exercise that is useful for teaching a beginner the principle of Leg Alignment

leg springs supine (feet in straps)

List 5 Trap Table/Tower exercises that are useful for teaching a beginner the principle of Abdominal Strenghtening

1. the 100

2. roll down

3. Joe’s Breathing

4. Carola’s Breathing

5. Teaser

Name a Trap Table/Tower exercise useful for teaching a beginner the principle of Scapular Stability

Carola’s Breathing

Name 2 Trap Table/Tower exercises useful for teaching a beginner the principle of Scapular Mobility

scapula glides, circle saw

List 4 Trap Table/Tower exercises useful for teaching a beginner the principle of Spinal Flexion

1. Cat Sitting (or kneeling)

2. Circle Saw

3. Seated Push Through

4. Roll Down

Name 2 Trap Table/Tower exercises that are useful for teaching a beginner the principle of Spinal Extension

swan, kneeling cat

List 5 exercises from the Reformer that you can’t do on the Trap Table/Tower

1. snake

2. tendon stretch

3. long stretch

4. star/side support

5. kneeling abs

List 5 exercises on the Trap Table/Tower that you can’t do on the Reformer

1. hanging up

2. hanging down

3. spread eagle

4. monkey

5. dolphin

List 7 exercises you can do on the Trap Table/Tower you can use to increase spinal mobility in flexion

1. roll down

2. circle saw

3. push through seated front

4. tower

5. monkey

6. parakeet

7. teaser