Balanced Body - Chair Written Test
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- Elwin Gervase Gray
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1 Pilates Chair Test - Answers Balanced Body - Chair Written Test Name Date Training Location Total Points 148 Passing Score 104 1) List three differences between the Combo chair and the Wunda/Exo chair (1 point each - 3 points) 1) Height 2) Split Pedal 3) Number of springs 2) To make the spring resistance lighter, in what direction do you move the springs? Circle one (1 point) Up to a higher position Down to a lower position XXXX 3) Circle any Chair exercises that are contraindicated for clients with osteoporosis: (Circle all that apply) (6 points total) Jackknife XX Double Leg Pumps Hamstring 1XX Chest Press Teaser on Floor XX Standing Leg Pumps 4) Name 6 Chair exercises that are NOT contraindicated for clients with wrist injuries (12 points total) Choose from: Double Leg Pumps, Single Leg Pumps, Lunges, Standing Leg Pumps, Supine Leg Pumps, Achilles Stretch 5) Name 6 Chair exercises that are safe throughout pregnancy (12 points total) Choose from: Double Leg Pumps, Single Leg Pumps, Standing Leg Pumps, Lunges, Side Stretch, Hamstring Stretch 1 and 2, Seated Triceps Press, Spine Stretch Contact Us PILATES pilates.com education@pilates.com
2 6) Name 6 Chair exercises that develop scapular stability, shoulder and elbow strength (12 points total) Choose from: Chest Press, Scapula Mobilization, Spine Stretch, One Arm Push Up, Seated Triceps Press, Press up with Handles, Tendon Stretch, Handstand, Pull Ups, 7) Name 2 exercise categories from the Reformer that you can t do on the Chair? (4 points) Choose from: Rowing, Roll downs, The abdominal series (hundreds, short box) Feet in straps, Arm work seated back 8) Name four Chair exercises that require caution for cients with low back problems. (8 points) Choose from: Hamstring Stretch 1 and 2, One Arm Push up Standing, Chest Press, Teaser on the Floor, Jackknife, Corkscrew, Step Downs, Copyright 2010, Balanced Body, Inc., All Rights Reserved Page 2
3 9) For each of the Chair exercises below, list the key areas that are working. Note that most of the exercises will have several answers. Try to list them from most important to least important. THIS QUESTION IS BEING USED TO STIMULATE DISCUSSION AND WILL NOT BE GRADED. HAVE THE STUDENTS FILL IT IN AND DISCUSS THEIR ANSWERS. Categories: Strength - Abs - Abdominal exercises (sagital and oblique) lat - Lateral flexion exercises Back - Back extension exercises legs - Hip, leg and ankle exercises arms - Shoulder and arm exercises Stability - SS - Scapular stability exercises PS - Lumbopelvic stabilization exercises Stretches - St - Stretches For example: Spine stretch St, PS, Abs Hamstring Stretches 1 Stretches Double Leg Pumps Legs, PS, Abs Standing Leg Pumps Legs, PS, Abs Leg Pumps Supine Legs, PS, Abs Chest Press Arms, SS Side Body Twist Arms, SS, Abs Seated Mermaid Lat, Arms Lunges Legs, PS, Reverse Swan/Torso Press Sit Back, Abs, Arms Swan on Seat Back Corkscrew Abs Tendon Stretch Arms, Legs, Abs, Stretch Handstand Arms, Abs, SS, PS Copyright 2010, Balanced Body, Inc., All Rights Reserved Page 3
4 10) Design a Chair class using 15 exercises that provides a complete workout and covers all of the major movements of the body. In order to create this workout, you can include additional exercises from the Mat and/ or Reformer repertoire. List the exercises in order and include the number of repetitions. (3 points per exercise - 45 points total) THIS IS AS YOUR DISCRETION 1) 2) 3) 4) 5) 6) 7) 8) 9) 10) 11) 12) 13) 14) 15) Copyright 2010, Balanced Body, Inc., All Rights Reserved Page 4
5 11) Design a class for a woman in the 6th month of pregnancy using the Chair, Mat and Reformer exercises that provides a safe and complete workout. List the exercises in order and include the number of repetitions. (3 points per exercise - 45 points total) THIS IS AS YOUR DISCRETION 1) 2) 3) 4) 5) 6) 7) 8) 9) 10) 11) 12) 13) 14) 15) Copyright 2010, Balanced Body, Inc., All Rights Reserved Page 5
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