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1. In which category are the exercises usually done on a lighter spring setting, rather than heavier resistance, so that the work is geared more toward stabilization rather that strength, requiring the weaker muscle groups of the joint to do more of the work, rather than allowing the larger, stronger, more superficial muscles like the quadriceps to take over?
2. In the “Sit Back” exercises the long box is used for the set up.
3. In the Sit Backs (Flat) and Sit Backs (C-Curve) exercises, the set-up is essentially the same, both exercises work the abdominal muscles, maintain a stable trunk as the body is lowered and lifted. Yet the load on the hip flexors is even greater in the C-curve back exercise?
4. Which spring setting is recommended for single leg work on the heels?
5. Which footwork exercise is cued with the image of a horse prancing, giving the exercise the desired sense of flow and lightness?
6. What additional exercises could be added after the Single-Leg Heel exercise?
7. Which reformer exercise is a simple and effective preparation for abdominal work?
8. In the arm exercise “Seated Biceps” the following imagery could be used:
9. The foundation of the seated arms series exercises is to keep the trunk upright and as close to neutral alignment as possible.
10. Which arm exercise uses the imagery of the arms gliding up a ramp slightly?
11. Supine Arm work is a good option for clients with range of motion problems such as shoulder impingement syndrome.
12. Which muscles do the exercise “Seated Salute” focus on?
13. Which is the most challenging position to place clients in for arm exercises?
14. Kneeling arm exercises address muscles and patterns fundamental to swimming?
15. During the “Kneeling Salute” exercise the image of the hands shaving the back of the head as the arms straighten and bend is used.
16. What spring weight is recommended for seated “Serving A Platter” on the reformer?
17. The deepest abdominal muscles are:
18. Rotation is the position that is made possible by the joint angle decreasing?
19. Select which of the following statements are True/False:
19.1 All muscles cross at least two joints in the body
19.2 Biarticular muscles are muscles that cross two joints rather than just one, such as the hamstrings which cross both the hip and the knee
19.3 The bulk of the muscle lies distal to the joint crossed
19.4 Muscles have two attachment points, the origin and insertion
19.5 Muscles pull but never push
19.6 When a muscle contracts, the insertion point moves toward the origin
19.7 Postural muscles contain mostly fast-twitch muscles fibers
19.8 Phasic muscles are more easily fatigable
19.9 Postural muscles tend to shorten in response to over-use, whereas phasic muscles tend towards disuse and weakness.
20. Janda identified 3 common stereotypical postural imbalance patterns, which are called:
a) Upper Crossed Syndrome
b) Lower Crossed Syndrome
c) Layer (Stratification) Syndrome
21. An example of Neuromuscular re-education movement training is balancing exercises
22. The concept that is emphasized in the LEG/HIP WORK category in which a smooth, uninterrupted movement of the hip joint is executed while stability of the pelvis is maintained, is called Hip Disassociation
23. What is the main muscle focus of the Twist exercise on the short box?
24. The Climb a Tree exercise is advanced by arching the mid and upper back over the box and circling the arms overhead and around, before returning to trunk flexion with the hands on the leg to climb back up
25. The function/objective emphasized in the Short & Long Spine exercises is articulation of the spine?
26. The Stomach Massage series enhances postural muscle development.
27. How is the Supine Arm series adjusted for someone who feels it in the lower back?
28. The hip adductor muscles are strengthened in the Side Split?
29. The names of the two plank exercises that resemble a pyramid position of the body in the start and end position are the Elephant and the Long Stretch?
30. What is the spring setting of the Balance Control Front exercise?
31. What is the muscle focus of the Single-Leg Skating exercise?
32. The main muscle focus of the Scooter exercise are the Abdominal muscles, Hip and Knee extensors
33. In the Knee Stretch – Round Back and Flat Back exercises, the Pilates concept of hip disassociation is emphasized?
34. In which one of the 2 exercises – Knee Stretch Round Back or Flat Back exercises – is the focus more pronounced for the use of the back extensors?
35. In which one of the 3 Knee Stretch series (Round Back; Flat Back; or Down Stretch) does the body have a slight arc shape?
36. Does the exercise Down Stretch become easier or more challenging by having a lighter spring setting?
37. What is the muscle focus of the Mermaid exercise?
38. The Foot bar of the Reformer should be adjusted to a higher position in the case of knee pathologies to increase the angle of the knee bend
39. A good idea to strengthen the weaker leg following surgery is to do unilateral leg work to create balance
40. The stomach Massage Round Spine is an excellent exercise for a client who has osteoporosis
41. Which is a better triceps arm work exercise to place a client in who has shoulder impingement?
42. The Standing Scooter exercise is a recommendation for someone with Piriformis Syndrome
43. Pulling straps 1 is to be avoided for people with Spondylolysis?
44. Avoiding extension and working in flexion is true in the case of Spinal Stenosis
45. The cue and imagery for the Sit Backs Flat Back is to imagine the body sitting in a lounge chair and allowing the back to hinge back?
46. In the set-up position for the Side-overs position the box is positioned so that the top leg is at a slight diagonal?
47. To make the “Climb A Tree” exercise easier, the short box set-up should be used
48. If someone has a rotator cuff tear, it is advisable to include the Rowing Front exercise into a Reformer program
49. What is the recommended spring setting for the Standing Saw exercise?
50. The heavier the spring in the Elephant exercise, the more challenging the exercise becomes?
51. The following watchpoints are true for the Balance Control Front position
52. The general rule of thumb is that 1 blue spring is used when doing kneeling arm work and 1 red spring is used when doing seated arm work
53. It is important to keep the glutes relaxed during the foot work series to allow the pelvis a better chance of maintaining neutral pelvic position
54. If the heel drops during the foot work series as the leg straightens and then lifts again into plantar flexion as the leg bends, one should work with more resistance to maintain correct foot position?
55. The objective of the Single Leg Skating exercise is to:
56. Twisting exercises are to be avoided for disc issues?
57. The Down Stretch is done with the body in a slight arc shape?
58. The starting position of the body in the Long Stretch position is a pyramid position with the heels lifted?
59. When compiling an exercise program, exercises like spinal extensions, extreme spinal flexion and spinal rotation should be introduced much later in the program after adequate warm up
60. An important consideration in the Sit Backs Flat Back Abdominal exercise is to avoid the risk of hyperextension, therefore the pelvis and the trunk must move as one unit, hinging at the hip joint. If the pelvis stops and the upper body continues to tilt back, the result is hyper-lordosis in the lower back.