Pilates instructor final mat exam - ANSWERS

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1 Balanced Body - Mat EXAM Pilates instructor final mat exam - ANSWERS Name Date Training Location Examiner Total Points - 60 Passing Grade ) Which of the following are considered Balanced Body Pilates Principles? Circle the most correct answer. (2 a) Breathing, Precision, Relaxation, Centering, Effort b) Balanced Muscle Development, Rhythm, Practice, Control c) Concentration, Control, Whole Body Movement, Integration XXX d) Breathing, Balanced Muscle Development, Concentration, Control, Centering 2) Which of the following statements about Joseph Pilates and the development of Pilates is true? (2 a) Joseph Pilates was born in Germany and was a healthy child who moved to America in XXX b) Joseph Pilates developed his work while interned in England as a resident alien. c) Joseph Pilates achieved his dream of making his method of exercise widely known in his lifetime. d) Joseph Pilates developed several pieces of exercise equipment and died in ) Which of the following muscles does not contact the diaphragm? (2 a) Transversus abdominis b) Psoas major c) Quadratus lumborum XXX d) External oblique Contact Us PILATES pilates.com education@pilates.com

2 4) What does the diaphragm do when you inhale? (2 a) The diaphragm contracts and moves upward toward the throat. b) The diaphragm relaxes and moves downward toward the abdomen. c) The diaphragm relaxes and moves upward toward the throat. XXX d) The diaphragm contracts and moves downward toward the abdomen. 5) Which of the following muscles or muscle groups form the primary components of the core or inner unit? (2 a) Rectus abdominis, transversus abdominis, iliopsoas and erector spinae b) Iliopsoas, internal oblique, piriformis and diaphragm XXX c) Pelvic floor, transversus abdominis, diaphragm and multifidi d) Multifidi, rectus abdominis, iliopsoas and pelvic floor 6) A neutral pelvic position can be found through any of the following methods except? (2 XXX a) Placing the lumbar spine and pelvis in the most natural position. b) Moving the pelvis until the ASIS (anterior superior iliac spine) and the pubic bone are on the same plane and parallel to the ground in supine or perpendicular to the ground in standing or sitting. c) In a sitting position, place the weight on the center of the sit bones rather than anterior or posterior to the highest point. d) Moving the pelvis from an anterior tilt to a posterior tilt until a sensation of balanced muscular effort is achieved. 7) With which of the following clients might you need to modify neutral spine by using a supported neutral, imprinted or posteriorly tilted position? (2 a) A 76 year old man with spinal stenosis in vertebra L2, L3 and L4 who is currently having mild nerve symptoms. b) A 14 year old gymnast with a spondylolysis of vertebra L4. c) A 40 year old client with recurrent mild low back pain who is very unstable in their pelvis and has just joined your mat class. XXX d) All of the above Copyright 2010, Balanced Body, Inc., All Rights Reserved Page 2

3 8) Match the following common misalignments to their corresponding structural changes. (6 Knock knees or genu valgum mid back flexion is increased Lumbar lordosis Knees bow backwards Hyperextended knees low back extension is increased Scoliosis increased Q angle, knees touch before ankles Thoracic kyphosis Decreased Q Angle, knees don t touch with ankles together Bow legs or genu varum lateral spinal curvature 9) Lumbopelvic stability is created by the 4 outer units. Match each outer unit with the muscles included in it by drawing a line from the unit to the muscles it includes. (4 Biceps femoris Anterior oblique system external oblique abdominal latissimus dorsi Posterior oblique system internal oblique abdominal adductors erector spinae Deep longitudinal system gluteus maximus serratus anterior Lateral system gluteus mimimus gluteus medius Quadratus lumborum 10) Which of the following groups of exercises focus primarily on pelvic stability? (2 a) Marching, Toe Taps, Single Leg Stretch, Swan, Spine Stretch, b) Double Leg Stretch, Crisscross, Leg Pull Down, Roll Over XXX c) Bridging with Marching, Single Leg Circles, Opposite Arm and Leg Reach d) All of the above Copyright 2010, Balanced Body, Inc., All Rights Reserved Page 3

4 11) Which of the following pairs of exercises focus primarily on torso flexion and abdominal strength? (2 a) Single Leg Stretch and Spine Stretch XXX b) Double Leg Stretch and Roll Up c) Criss Cross and Leg Pull Down d) The Hundred and Jackknife 12) Which of the following groups of exercises focus on torso rotation? (2 XXX a) Pinwheel, Saw, Seated Twist and Criss Cross b) Spine Twist, Rolling like a Ball and Single Leg Stretch c) Swimming, Side Bend Twist and Hip Circles d) Single Leg Circles (large), Double Leg Kick and Open Leg Rocker 13) Which of the following groups of exercises focus on torso extension and back strength? (2 a) Leg Pull Up, Push Ups and Prone Arm Reachs XXX b) Swan, Double Leg Kicks and Swimming c) Rocking, Bicycle and Boomerang d) Single Leg Kicks, Cat Camel and Opposite Arm and Leg Lifts 14) Which of the following groups of exercises focus on scapular stability and arm strength? (2 a) Shoulder Bridge, Twist and Swimming b) Kneeling Side Kicks, Open Leg Rocker and Roll Over XXX c) Leg Pull Down, Leg Pull Up and Push Ups d) Side Leg Series, Seal and Swan 15) Which of the following groups of exercises focus on leg strength? (2 XXX a) Side Leg Series, Bridging and Leg Pull Down b) Teaser, Roll Over and Single Leg Circles c) Double Straight Leg Stretch, Single Straight Leg Stretch and Swan d) Corkscrew, Hip Circles and Seal Copyright 2010, Balanced Body, Inc., All Rights Reserved Page 4

5 16) All of the following exercises are appropriate for a client with a wrist injury except? (2 a) The Hundred XXX b) Side Bend Twist c) Seal d) Spine Stretch 17) Which of the following groups of exercises are safe for a client with osteoporosis? (2 a) Spine Stretch, Swan and Single Leg Stretch b) The Hundred, Rolling like a Ball and Sternum Drop c) Double Straight Leg Stretch, Single Straight Leg Stretch and Swan XXX d) Swimming, Leg Pull Down and Side Leg Series 18) Which of the following series of exercises (without modifications) is safe for a client who is 6 months pregnant? (2 XXX a) Cat Camel, All Fours Opposite Arm and Leg Lift and Side Leg Series b) Spine Stretch, Rolling Like a Ball and Saw c) Push Ups, Swimming and Roll Up d) Leg Pull Up, Open Leg Rocker and Hip Circles 19) All of the following exercises might need to be modified for a client with tight hamstrings except? (2 a) Spine Stretch b) Teaser XXX c) Swan d) Single Straight Leg Stretch Copyright 2010, Balanced Body, Inc., All Rights Reserved Page 5

6 20) Which of the following sequences represent a logical progression of the exercise from simple to complex? (2 a) Opposite Arm and Leg Reach, Leg Pull Down, Sternum Drop, Side Bend and Leg Pull Up b) Rolling like a Ball, Roll Over, Open Leg Rocker, Jackknife, Boomerang c) Cat Camel, Prone Arm Reachs (Rockets), Swan Rocking, Mini Swan XXX d) Fingertip Abdominals, Abdominal Curls, Single Leg Stretch, The Hundred 21) Which of the following exercise sequences represents the traditional beginning Mat class order? (2 a) 100, Roll Up, Single Leg Stretch, Rolling Like a Ball, Spine Stretch Forward, Saw, Side Leg Series, Seal Push Ups, Leg Circles, Swan b) 100, Roll Up, Rolling Like a Ball, Spine Stretch Forward, Single Leg Stretch, Saw, Swan, Side Leg Series, Leg Circles, Seal, Push Ups c) 100, Roll Up, Saw, Leg Circles, Seal, Single Leg Stretch, Spine Stretch Forward, Swan, Side Leg Series, Rolling Like a Ball, Push Ups XXX d) 100, Roll Up, Leg Circles, Rolling Like a Ball, Single Leg Stretch, Spine Stretch Forward, Saw, Swan, Side Leg Series, Seal, Push Ups 22) Design the ideal Pilates program for yourself. List the focus of the session, any specific principles or issues you wish to address, the name of the exercise and the number of repetitions. (12 Focus: Exercises number of repetitions Copyright 2010, Balanced Body, Inc., All Rights Reserved Page 6