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1. The following muscle is used in depressing the scapula:
2. Choose 2 muscles that extend the arm:
3. What are bony landmarks of the pelvis and hip?
4. Breath, Concentration, Control, Center, Repertoire, and Precision are the principles of Pilates:
5. During the exercise The Hundred, the arms pump up and down alongside the body during the breathing:
6. What is the muscle focus of the Chair Forward Sitting Arm Press Down?
7. What is the breathing pattern in the mat swimming exercise?
8. What is the anatomical term used for feet when the big toes point in toward the midline?
9. During the mat exercise Spine Twist the feet are in dorsiflexion:
10. Name one of the five rules of skeletal muscle activity:
11. What are the two major skeletal divisions?
12. What is a part on the Universal Reformer?
13. What is a part on the Wunda Chair?
14. During the exercise Sit Backs on the Reformer you inhale to hinge back:
15. What are the muscles that work as a forced couple in Pilates and which way are they moving?
16. What is the name for physical exercises performed where body parts (hands & feet) remain in contact with the surface?
17. Which Reformer exercise requires the headrest to be in a flat position?
18. In the arm exercise Forward Facing Dips (the chair) the following imagery should be used:
19. Legs in straps are considered what type of bodywork?
20. During the exercise Long Stretch, you exhale to move the carriage back with the feet:
21. Name the muscles that extend the shoulder:
22. What spring setting is recommended for the Prone Pulling Strap series?
23. What is the spring setting for Hamstring Curl on the Chair for solid pedals?
24. When the arms move upward in Pilates, the Scapula move downward:
25. When the inner thighs draw together, they are doing what?
26. During the Side Lift on the Cadillac, you inhale to bend the top arm and engage the abdominals:
27. Name the five regions of the vertebrae of the spine:
28. What is the name of the fibrous band that runs vertically down the center of the abdomen?
29. How many vertebrae make up the spine or vertebral column?
30. The following muscle is not part of the four-paired abdominal muscles:
31. Define neutral pelvis:
32. What are the two primary muscles used in abduction of the hip?
33. The Seated Torso Press is a good preparation for the Matwork Teazer exercise:
34. What is the body’s anchor point during the exercise Monkey?
35. During the calf raise exercise the push through bar is top loaded:
36. Choose common cues used in a Reformer class:
37. Ribcage position and breathing technique is established when the ribs are vertically aligned with the front pelvic bones (ASIS):
38. Push Up /Plank in the Pilates Mat exercises starts from a standing position:
39. During Pilates Footwork, the foot bar is placed so that the knees align over the hips:
40. While performing the Mini Roll Up with Oblique Twist, where does the elbow reach?
41. During the Roll Up with the push through bar, the springs are bottom loaded
42. During The Hundred exercise on the Reformer, the legs can stay in tabletop or extend to 45 degrees:
43. Supine arm work on the reformer must be done with the head lifted:
44. Which spring setting on the Chair is recommended for single legwork on the heels for solid pedals?
45. Breath is used in Pilates to provide greater benefit of trunk stabilization:
46. The vertebrae of the spine are joined to one another by:
47. Which of the following are movements of the spine?
48. Bringing the body into a c-curve with the upper abdominals slightly pulling the front of the ribcage down can prevent undesirable ribcage “flaring”:
49. If a client has a rotator cuff impingement you will need to avoid:
50. When programming a Pilates session, the following order is acceptable:
51. Which of the following exercises would be contraindicated for a client who has fused cervical vertebrae?
52. During a session programming is used to:
53. Name a posture pattern where there are muscle imbalances and/or postural dysfunction:
54. Match an Isotonic contraction with its definition:
55. If a client has spinal stenosis you would avoid:
56. The following is found on the Cadillac:
57. If a client has Osteoporosis you would start with a:
58. The Suboccipital, Longus colli, and Sternocleidomastoid are all muscles of the:
59. The supraspinatus causes shoulder:
60. Where are the legs positioned during the start phase of Teaser on the Cadillac?
61. The Sagittal axis passes horizontally from posterior to anterior and is formed by the intersection of the sagittal and transverse planes.
62. Explain the term “Ipsilateral”:
63. Two functions of the Transverse Abdominus is Compression of the abdominal cavity and Stabilization of the lumbo-pelvic region prior to movement?
64. Osteoarthritis is caused by mechanical wear and tear on joints?
65. One way in which side-lying exercises can be adjusted if the Quadratus lumborum is too active, is to tip the top of the pelvis slightly back?
66. The primary muscles involved in Spinal lateral flexion are: The External oblique (same side), Internal oblique (same side), Quadratus lumborum (same side), Erecter spinae (same side)?
67. The 2 critical areas of stabilization in the “Plank or Push Up” position to prevent harm, is the Pelvic-lumbar and the Shoulder Girdle area?
68. What is the main muscle focus of the Reformer Short Spine exercise?
69. The 2 objectives of the Long Spine exercise are :
• To develop spinal articulation
• Develop hip extensor control
70. The Lower Trapezius is a scapular depressor muscle:
71. The Reformer Knee Stretch series utilizes the concept of disassociation:
72. What is the muscle focus of the Cadillac Walking exercise?
73. Some of the objectives of the Cadillac Butterfly exercise are to increase Flexibility of the obliques and the lower and middle back muscles:
74. The Chair Full Pike exercises allows one to work deep into the abdominals and provides intense shoulder work:
75. The spring setting in the Chair Prone Swan exercise is light:
76. Is the Chair Standing Single Leg Press an open or closed kinetic chain exercise?
77. One of the objectives of the Horseback exercise is to mobilize the shoulders:
78. Which Ladder Barrel exercise do we refer to when we cue “A young tree being pulled over and then be allowed to return to its upright position with a sense of moving between 2 panes of glass”?
79. Five important facts to consider when compiling a client program are:
3. Medical conditions
5. Level of fitness (other fitness activities)
80. The type of assistance/props that can be added to make Mat Leg Circles exercise more difficult or easier, with regards to the leg that is doing the circles are?
• More difficult: Add leg weights
• Easier: Use a Thera-band
81. In the exercise rolling like a ball the following cueing is often used to assist clients with the movement?
82. Before performing the exercise Roll-up the following are prep exercises/warmups that will help the client prepare?
83. Which exercise demonstrates the fundamental principles of Pilates clearly by integrating awareness, balance, breath and control and a is perfect preparation for more advanced full-body exercises such as Teaser?
84. The advanced exercise Teaser works the abdominals, back extensors and hip flexors and it’s an important exercise to develop balance?
85. Swimming is an exercise that emphasizes which of the following?
86. The primary muscle focus in bridging (pelvic curl) are the abdominals and hamstrings?
87. One goal of the exercise Spine Stretch Forward is?
88. What muscles should be utilized to lift the body during swan?
89. The exercise Corkscrew should be modified for the following condition?
90. One of the objectives of the “Hundred” exercise is to develop Pelvic-Lumbar stability?
91. The main purpose (objective) of maintaining control of the “lowering leg “during the exercise Single Leg Stretch is to strengthen the hip flexors by holding the leg with control?
92. The Cue/Imagery of the Roll Over exercise is: “Imagine the legs as they go over the head, rounding over a large ball”?
93. During the “Kneeling Side Kick” exercise the following muscles are utilized?
94. The pathology Spondylolistheses is the forward slipping of one vertebrae in relation to the vertebrae beneath it due to overtraining associated with hyperextensions?
95. Some of the symptoms of the condition Fibromyalgia is pain, fatigue, depression, stiffness and tenderness of muscles, tendons, and joints that may occur body wide?
96. One of the 3 common stereotypical postural imbalance patterns identified by Janda, is the Layer (Stratification) Syndrome:
97. With Trendellingburg, the 2 muscles that are weak are the Glute Medius & Minimus on the side of the standing leg?
98. A Dowagers’ hump is caused from Forward Head Posture?
99. In the pathology Spinal Stenosis, which direction of body movement is contra- indicated?
100. One of the rotator cuff muscles that stabilizes the humeral head in the glenoid fossa is the Serratus Anterior?
101. The main muscle focus of the Saw exercise is the Spinal Rotators and the Spinal Extensors?
102. In the chair Hamstring Curl, what is the degree of knee bent required in the set-up position, before executing the movement?
103. One of the exercises to avoid doing in a pre-natal pilates program/class is inversion exercises from the 2nd semester onwards?
104. Three major factors to be addressed in a program to make a pre-natal exercise program complete is Good Posture; Abdominal Strengthening; and Pelvic Floor Strengthening?
105. A typical order in a Pilates Exercise Program Flow is the following?
“Warm up; Hip Work; Arm Work; Abdominal Work”
106. Spinal flexion is contra-indicated for osteoporotic clients?