Balanced Body Reformer Test Out

Which of the following are considered Pilates Principles?

Breathing, Rhythm and Flow, Concentration, Control, Precision

Which Reformer 1 Exercise is most related to the Balanced Body Movement Principle Lower Body Strength and Power?

standing

How often should you inspect reformer springs for wear and tear when the equipment is used frequently in high-demand weekly classes?

weekly

List the color coding of the Balanced Body Reformer springs from lightest to heaviest.

b) Yellow, Blue, Red, Green

Which of the following is not an appropriate way to adjust the Reformer setup for clients who do not tolerate deep knee or hip flexion?

Ask the client to use their hands to hold onto the side rails for resistance

Joseph Pilates invented all the following pieces of exercise equipment except:

core align

Which of the following exercises works the body through the frontal/coronal plane of motion?

standing

Which of the following is not a Balanced Body reformer?

figaro

Which Reformer 1 exercises would not require caution when working with clients with low back problems?

a) Seated Arm Work Facing Back on the Long Box - Narrow or Wide Rows

Placing the spring in the pre-loaded position makes the resistance:

harder

the hundred

Femur Fold, Imprinted Leg Slide, Head Wheel, Abdominal Curl

Overhead Press Swan

overhead press swan

Prone Pelvic Clock, Prone Head/Thoracic Wheels, Rockets

feet in straps

Femur Folds, Flat Back Bridge, Leg Rotations at 45 and 90 degrees

Pre-Pilates Exercises for Pelvic Stability:

Marching, Toe Taps, Opposite Arm/Leg Reach, Pelvic Press Marching

pre pilates exercises for scapular mobility

telescope arms

pinwheel

angels in the snow

principles

breathing concentration control centering precision balanced muscle development rhythm and flow whole body movement relaxation

footwork

RRB-RRR - high footbar or low - (Inhale) sequence straighten legs , maintain position of back on carriage , (Ehale) bend knees as carriage return

toes balls of feet - prehensile , v feet , tendon stretch, wide 2nd position, turned in, run in place,

neutral pelvis,

Nuetral spine alignment

The spine forms an S shape when viewed from the side.

roll down

Spine articulation exercise. A sequential curving of the vertebrae, starting at the top of the skull and ending with the pelvis upside down. This exercise is done to lengthen, as well as increase elasticity, of the spine. This movement is reversed by contracting the abdominals and uncurling the spine back to an upright position

Supine Arm Work

R to RB

the hundred

R to RR - preparation, level 1, level 2, level 3, - exhale engage the abdominals draw the ribs toward the hips to lift the head and lower the arms until they are just slightly above the carriage and parallel to the torso.

9 Pilates Principles

BREATHING

"Breathing is the first act of life, and the last. Our very life depends on it."

The breath is the essential link between the mind and the body. It draws our wandering mind back into our bodies and back to the task at hand. It is the foundation of our existence and the rhythm that accompanies us from birth to death. In Pilates the breath is integrated into every movement in order to focus our awareness on what we are doing, to improve the flow of oxygen through our bodies and to improve the capacity of our lungs.

2) CONCENTRATION

"..and always keep your mind wholly concentrated on the purpose of the exercises as you perform them."

To concentrate is to pay attention to what you are doing. To be present with and in control of the task at hand. Without concentration the exercises lose their form and their purpose. When teaching it is important to have a client do only as many repetitions as they can without losing their concentration. As Joe often said, "It is better to do five repetitions perfectly than 20 without paying attention."

3) CONTROL

To be in control is to understand and maintain the proper form, alignment and effort during an entire exercise. Pilates exercises are never done without engaging the mind to control the movements and the efforts that the body is making.

4) CENTERING

In Pilates all movement radiates outward from the center.

Developing a strong, stable and flexible center is one of the defining features of this form of exercise.

5) PRECISION

Precision is the ability to perform exercises with optimum alignment, unconscious control and just the right amount of effort. Precision is the end product of concentration, control, centering and practice.

6) BALANCED MUSCLE DEVELOPMENT

"However, there is another important reason for consistently exercising all our muscles; namely, that each muscle may

3 C's

control centering and concentration

Joe pilates was born in

1883

Joe pilates moved to US

1926

Joe died in

1967

Joseph Pilates was born in

germany

Joseph Pilates WW1

He was intured in the enemy alien camp in England in his 20s - they tried to recruit him to Nazi so he moved to NY- he was a boxer and taught PE / Martial arts

Joseph pilates called pilates

contrology

Joseph Pilates studio

Ny Ballet - 939 8th Ave

Clara Pilates

Met Joseph on the boat coming over to US - he was married with a kid

did Joseph pilates think he was successful

no

4 muscles of the inner core/unit

diaphragm, multifidi, traverse abdominus, pelvic floor

Inner Unit

The Inner Unit can be visualized as a cylinder inside the body. The diaphragm is the roof, the pelvic floor is the floor, the transversus abdominis is a dynamic wall connecting the rib cage and pelvis, and the multifidi and deep spinal muscles provide support to the spine like the beam of the cylinder. The Inner Unit is activated by a contraction of the transversus abdominis which cinches in the waist creating a hoop-like tension around the abdomen. When activated, the Inner Unit stabilizes the lumbar spine, pelvis and rib cage when stress is placed on the torso as in lifting, bending, sitting, twisting, walking, running or jumping. This is intrinsic lumbopelvic stabilization and is important to minimize joint stress and to maximize spinal support.

Diaphragm

a dome-shaped, muscular partition separating the thorax from the abdomen in mammals. It plays a major role in breathing, as its contraction increases the volume of the thorax and so inflates the lungs. - inhale contracts moves downward - exhale expands and moves upward and relaxes

Neutral spine alignment

- Pelvis + rib cage + skull = aligned with each other

= correct shape allows for adequate support + strength & flexibility of movement when involves in PA

= prevents athletes injuring

Neutral Spine Position

The balance of vertebrae in the three naturally occurring curves; two slight anterior curves at the neck and low back and one slight posterior curve in the thoracic region. - PELVIS PSIS and ASIS in the same plane

if you lay down in a comfortable position you would be in neutral

no

what muscles do you use to flex the hip

Primary hip flexors:

Iliopsoas (psoas major + iliacus)

Rectus Femoris

Tensor Fasciae Latae

Sartorius

Assistive muscles:

Pectineus

Adductor longus

what muscles do you use to extend the hip

Primary hip extensors:

Gluteus Maximus

lilac glute, max adductor Magnus,

Hamstrings

Biceps femoris

Semitendinosus

Semimembranosus

Assistive muscles:

Adductor magnus (posterior fibers)

Outer unit

deep longitudinal system , anterior oblique sling system , posterior oblique sling system, lateral system

Anterior oblique sling system

Serratus anterior

Internal oblique

External oblique

contralateral Adductors

Creates torso flexion & rotation

Runs on the body like a Miss America sash

Deep Longitudinal System

plantar fascia, gastrocnemio, biceps femoris, erector spine, and occipital muscles,

posterior oblique sling system

- latissimus dorsi

- contralateral gluteus maximus

lateral system

hip abductors, adductors, with assistance from internal and external oblique abdominals and lattisimus doors,

Which of the following clients would most likely need to be supported in neutral or posterior pelvic tilt during Pilates exercises?

A. A client with tight hamstrings and a flattened lumbar spine

B. A client with excessive lumbar lordosis and tight hip flexors

C. A client with strong abdominal muscles and neutral posture

D. A client with hypermobile shoulders

B

Supporting neutral or slight posterior tilt can help reduce excessive anterior pelvic tilt and lumbar compression, especially in clients with tight hip flexors and overarched low backs.

identifying neutral

There are different landmarks that can be used to identify a neutral pelvis. When teaching movement, the easiest landmarks to use are the ASIS and the pubic bone. When these two bony landmarks are on a plane perpendicular to the floor in standing or sitting, or parallel to the floor in supine, the pelvis is considered to be neutral.

Finding the right starting position for each exercise provides a solid foundation to move from and creates more comfortable and efficient movement patterns. Research on a neutral lumbopelvic position has primarily been studied when the pelvis and low back are in a standing or upright position. Some modifications may need to be made when lying supine.

images and excercises for identifying neutral

1. Using bones

Place the heel of each hand on the ASIS and the second or third finger on the pubic bone to create a triangle with the point facing down. Notice which way the triangle is tipped.

2. Anterior pelvic tilt

If the ASIS is anterior to the pubic bone, then the pelvis is anteriorly tilted.

3. Posterior pelvic tilt

If the ASIS is posterior to the pubic bone, the pelvis is posteriorly tilted. Gently move the pelvis forward and back until the pelvis is relatively neutral.

4. Using imagery

Imagine the pelvis is a bowl full of water balanced over the legs. If the bowl is level, the water won't spill. If the pelvis is anteriorly tilted, the water will spill out the front. If the pelvis is posteriorly tilted, the water will spill out the back.

5. Neutral is dynamic, not fixed

Neutral pelvis is not a fixed position to create. It is a dynamic concept that shifts and changes slightly in relationship to the movement being performed.

what muscles are the primary focus of the swan family

erector spine, hamstring muscles - Biceps Femoris

Long head

Short head

Semitendinosus

Semimembranosus

what muscles work when you do the mermaid on the reformer

lateral system , quadrates lumborim , internal oblique external oblique - purpose is flection, lateral flection, back upper body arm work

hamstring muscles

biceps femoris, semitendinosus, semimembranosus

Flection & extension

movement in a anterior posterior (AP) plane of the body that decreases the angle between the bones. meaning that bones are brought closer together as the angle between them decreases.

ex- bending of the fingers toward the pal to make a fist is a flexion

flexing arm muscle - flection / extending arm - extension

bending head down - flection

extension - opposite of flexion, which is movement in and anterior -posterior (AP) plane that increases the angle between the articularint bones. straightening the arm and forearm until the upper limb projects away from the anterior side of your body is an example

posterior tilt

Occurs when the pelvis tilts backward, moving the ASIS posterior to the pubic symphysis

anterior tilt

occurs when the pelvis tilts forward, moving the ASIS anterior to the pubic symphysis

for healthy spines

work in neutral

OUTER _ anterior oblique system (4)

external oblique abdominal

internal oblique abdominal

adductors

serratus anterior

OUTER _ posterior oblique system (2)

lattisimus dorsi

gluteus maximus

deep longitudinal system (2) outer

erector spinae

hamstrings

lateral system outer 4

quadrates lumborum

gluteus minimus

adductors

gluteus medius

ab exercises

the hundred and coordination, short box abs, short box mermaid , teaser, long box back stroke, corkscrew ,

lumbopelvic stability

spine is neutral - footwork, supine ARM WORK, feet in straps standing side split, kneeling ab, long stretch, jumping on footplate

bridging

lumbopelvic stability - hips in line kneeling abdominals facing back

scapular stability arm strength

planks , supine arm work, kneeling side arms, long stretch down stretch tendon stretch snake twist control balance shoulder chest expansion long box pulling strap, -

mobility pre pilates

telescope arms snow angel

wrist injury exercise you can do

short spine

Osteoporosis

A condition in which the body's bones become weak and break easily. - no forward moving no flection no twisting

Swan , footward, flat back bridge, swimming, sitting arm , all 4s abs, flat back elephant, long stretch, page 102 reformer 1

Who cant avoid spinal flection or extension only neutral?

All the above

only do exercises in neutral which are

footworkwork,seated arm facing footstrap no rotation, long stretch, supine arm, leg strap, kneeling abdominals,

lower body training page 128

train optimum leg alignment, balance range of motion, balance muscular strength, create strength and endurance, and train agility balance and coordination reformer 1

upper body training page 134 ref 1

optimize joint mobility , trainfunctional movement pattern, integrate upper body movement with rest of body,

best exercise for a client 6 mo. pregnant page 104 reformer 1

armwork front and back, kneeling side arms, (no twisting and no prone), flat back stomach massage, elephant flat back single leg knee stretch flat back , lunges, bridging, mermaid

4 exercises - tight hamstring client

Rowing - bend knees

Feet in straps - bend knees slightly

Tendon stretch -

Footwork

pilates equipment maintenance

monthly schedule

decrease hip and knee flection

moving footbar away

Pick the best level beginning one exercises

A the least amount of exercises reformer 1

most advanced workout

D - anything in reformer 3

when the client needs to be spotted

standing side tendon stretch, snake, short spine massage,

Family exercises

Extension - breaststroke, swan family,

Flection

Long stretch series - long down up knee stretch plank progressions

Side families - mermaid , cleopatra side bend short box,

Abdominal exercises - short box mermaid

Scapular stability

Scapular mobility

what is knock knees

Knees touch but ankles dont, feet are NOT flat for knock knees they are pronated

what is sciolosis

shoulder higher or lower or hip - s shape of spine or c shape

What exercises can you use to improve a cyphotic upper back structure ? someone at a desk

telescope arms, pinwheel, girdle , snow angel, shoulder chest and arms pull straps - work the back of the body, flat back short box,

rotation exercises

Punching, twist short box abs, spear a fish, around the world , cleopatra, roll down oblique, alternating twist,

extension

breastroke swan family

abs

short box mermaid

long stretch series

long down up knee stretch plank progressions

side families

- mermaid , cleopatra side bend short box,

scapular stability

Maintaining shoulder blade position during movement.

scapular mobility

Supine arm work

Seated arm work facing front & back

Long box pulling straps

Kneeling arm circles

Long box breast stroke

Rowing back

Flection

Extension

Lateral flection

Rotation

All body parts

movement

serratus anterior

pulls scapula anteriorly and downward

4 myofascial slings

Swan

deep longitudinal system

mermaid

lateral

backstroke

ab

Overhead press swan Osteoporosis.

deep longitudinal system- osteoporosis- no flection - nuetral spine - Safely performed on the short box or the reformer mat, this movement promotes spinal extension without loading the spine into dangerous flex

osteoporosis exercises

- Footwork Perform on a heavier spring setting. Keep a neutral spine and press the carriage away, focusing on loading the leg bones and hip joints. Add single-leg presses to further increase weight-bearing load.

- Pulling Straps: Lie prone (face down) on the carriage and perform arm pulls while lifting your upper chest. This strengthens spinal extensors and the upper back to combat forward-leaning posture (kyphosis).Standing Side Splits: Work against the spring tension to strengthen the hips, abductors, and pelvic girdle, which are common fracture sites.The

- Dart / Swan: Safely performed on the short box or the reformer mat, this movement promotes spinal extension without loading the spine into dangerous flexion.

- Scooter: Place one foot on the floor/footbar and the other on the carriage, pushing it back. This builds glute and hip strength dynamically while keeping the spine neutral.

no bridging

pregnant

pregnant exercises 6 months

Avoid lying flat on your back, heavy abdominal compression, and deep twists. Always use a pregnancy wedge for incline support.A safe and effective reformer routine for your second and third trimesters includes:

- Side-Lying Leg Series: Lie on your side and sweep the carriage out or through controlled movements using light resistance. This safely strengthens your outer hips and glutes to stabilize your pelvis.

- Elevated Bridges: Place your feet on the footbar, using a pregnancy wedge to elevate your upper body. Press through your heels to lift your hips slowly, strengthening the hamstrings, glutes, and pelvic floor.

- Seated Arms & Posture: Sit tall (using a box if needed) and perform arm exercises like pull-straps, bicep curls, or tricep presses. This targets back and shoulder strength to help manage pregnancy posture changes.

- All-Fours (Bear) Knee Hovers: In a 4-point kneeling position facing the footbar, hover your knees slightly off the carriage and press slightly outward. This engages your deep core and transverse abdominis safely without putting pressure on the linea alba.Footwork: Use light to moderate springs. Footwork should be modified by keeping your feet hip-distance or wider to accommodate your growing belly

flection strengthens

abs - roll up, hundred, coordination, (forward moving) short box, (head to thighs) - low back problems

extension strengthens

back - swan , back bend , (head to buttocks), down stretch , back