Intro to Teaching Reformer Pilates

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Exam Questions
1. Which of the following is NOT true of Joseph Pilates:
- A. He was born in 1880 near Dusseldorf, Germany
- B. As a child he suffered from Tonsillitis
- C. He studied many subjects including Yoga
- D. Contrology was the name of his exercise discipline
2. The Pilates exercise discipline is all of the following except:
- A. A systematic approach to physical conditioning
- B. A workout that uses the limbs as weights
- C. Exercises that involve spinal movement or stabilization
- D. A quick fix to strengthening the core muscles
3. The benefits of Pilates include:
- A. Core strength
- B. Spatial awareness
- C. Disease prevention
- D. All of the above
4. Reformer exercises are done in which position(s) stated below?
- A. Lying supine
- B. Seated facing the footbar
- C. Both A and B
- D. Seated on your back
5. Which of the following is not a component on the Pilates Reformer?
- A. Head Bar
- B. Carriage
- C. Footbar
- D. Pulleys
6. The A, B, C'S are defined as:
- A. Airway, Breathing, Compressions
- B. Alignment, Breathing, Stabilization
- C. Concentration on Core Strength and Control
- D. Both B and C above
7. Which of the following is true regarding Alignment?
- A. The head is directly over the neck and shoulders
- B. The shoulders are under the ankles
- C. The pelvis is over the legs
- D. Both A and C
8. Which of the following postural alignment deviations results in a hunchback appearance?
- A. Lordosis
- B. Imprinted spine
- C. Kyphosis
- D. Scoliosis
9. The breathing pattern in Pilates exercises can NOT be changed.
- A. True
- B. False
10. The respiratory muscles include:
- A. Rectus Abdominis, Diaphragm and Obliques
- B. Diaphragm, Intercostals and Transverse Abdominis
- C. Nose, mouth and lungs
- D. None of the above
11. Concentration on Core Strength and Control:
- A. Must be applied to each exercise to perform them correctly
- B. Helps classify a participant's fitness level
- C. Has nothing to do with Pilates exercise
- D. Teaches correct spinal and pelvic alignment
12. All of the following muscles are superficial except:
- A. Rectus Abdominis
- B. Transverse Abdominis
- C. Quadratus Lumborum
- D. External Obliques
13. Pilates exercises focus on the entire core, including the deep internal muscles and the superficial ones.
- A. True
- B. False
14. Scapula stabilization requires a delicate balance of movements controlled by the muscles of the pelvis.
- A. True
- B. False
15. Neutral pelvis refers to:
- A. The position that the pelvis is in when it is tilted neither anteriorly nor posteriorly
- B. Imprinted pelvis
- C. The curvature of the spine that is achieved by lack of core strength and flexibility
- D. All of the above
16. What is true regarding The Footwork Series?
- A. It is the last set of exercises performed in the workout
- B. There is no such thing as The Footwork Series
- C. The Footwork Series is a fundamental aspect in the reformer workout
- D. The only worthwhile position in The Footwork Series is lateral rotation
17. The joint action for footwork includes the hip, knee and ankle.
- A. True
- B. False
18. Which muscles are the prime movers for The Single Leg Series exercises?
- A. Rectus Abdominis and Hamstrings
- B. Quadriceps and Rectus Abdominis
- C. Quadriceps and Hamstrings
- D. Erector Spinae and Gastrocnemius
19. The Single Heel exercise in The Single Leg Series requires keeping one leg extended.
- A. True
- B. False
20. Which is NOT true regarding the purpose of The Supine Arms Series?
- A. Increase shoulder and arm strength
- B. Increases stress on the spine
- C. The carriage and shoulder rests provide feedback to the exerciser
- D. The weight of the legs in tabletop challenges core stabilization
21. It's important to keep the scapulae elevated when performing Arm Circles.
- A. True
- B. False
22. Classic Pilates on Carriage, Sitting on Sit Bones, and C-Curve are:
- A. Pilates exercises
- B. Modifications of exercises
- C. Starting positions
- D. None of the above
23. Knees Bent, Legs on the Diagonal, and Table Top are:
- A. Pilates exercises
- B. Leg positions
- C. Neutral alignment
- D. None of the above
24. Imprinted pelvis refers to:
- A. The position that the pelvis is in when it is tilted posteriorly
- B. The position that the pelvis is in with an anterior curve in the lumbar spine
- C. The curvature of the spine that is achieved by having rock hard abs
- D. All of the above
25. Which of the following exercises are included in The Supine Abdominal Series?
- A. Hundred Prep and Full
- B. Frog Extensions
- C. Rollover Prep
- D. Both A and C
26. Which is true regarding the reformer settings for The Bridging Series?
- A. Everyone does the exercise with only 1 spring
- B. The head rest should be in the highest position
- C. The head rest should be in the lowest position
- D. None of the above
27. Which exercises are included in The Feet in Straps Series?
- A. Lower and Lift
- B. Bend and Stretch
- C. Inner Thigh Stretch
- D. All of the above
28. Cues for exercises with the Feet in Strap include:
- A. Ribcage contracted and in contact with the carriage
- B. Head, neck and shoulders tension free
- C. Shoulders slightly retracted and depressed
- D. All of the above
29. Frog Extensions and Levitation are considered Short Spine Preps.
- A. True
- B. False
30. The footbar should be in the highest position in the Seated Upper Back Series.
- A. True
- B. False
31. Arms Pulling Straight Back is performed seated on the carriage.
- A. True
- B. False
32. The Seated Upper Front Series includes which exercise below?
- A. Bicep Curl
- B. Arms Pulling Straight Back
- C. Offering
- D. None of the above
33. Which muscles are the prime movers for The Seated Upper Front Series?
- A. Anterior Deltoid and Soleus
- B. Pectorals and Soleus
- C. Soleus and Gastrocnemius
- D. Pectorals and Anterior Deltoid
34. The Stomach Massage:
- A. Is performed kneeling on the carriage
- B. Can be done with either a c-curve or straight back
- C. Begins with the feet in the straps
- D. Both A and B
35. Which of the following joint actions are required for the Stomach Massage exercise?
- A. Knee
- B. Hip
- C. Spine
- D. All of the above
36. The arms cross the chest when performing the Stomach Massage exercise.
- A. True
- B. False
37. "Kneel on towel" is a modification for The Knee Stretches.
- A. True
- B. False
38. Exercises performed in a prone position are:
- A. Breast Stroke Prep and Swimming
- B. Stomach Massage and Elephant
- C. Stomach Massage and Swimming
- D. All of these are performed in a prone position
39. Standing on Carriage, Spinal C-Curve. Hands on footbar.
- A. Describes the starting position for Elephant Round Back
- B. Describes the variation for the Knee Stretch exercise
- C. Describes the starting position for Elephant Flat Back
- D. Is a cue for Pulling Ropes to Floor
40. A common error when performing any exercise is "moving without control".
- A. True
- B. False
41. The Short Box Exercises:
- A. All start seated on the sit bones
- B. Can be done on the mat instead of the box
- C. Are for tall people
- D. Both A and B
42. The Basic Mermaid exercise is performed:
- A. Seated on the Carriage, facing the side
- B. Seated on the Carriage, facing the ropes
- C. Seated on the Carriage, facing the footbar
- D. Seated on the Carriage, facing the floor
43. Spinal movement for the Mermaid with Pushups includes:
- A. Flexion
- B. Extension
- C. Rotation
- D. All of the above
44. The Scooter exercise is part of the Mermaid Series.
- A. True
- B. False
45. Which exercise uses the Gluteals and Hamstrings as prime movers?
- A. Basic Mermaid
- B. Hip Flexor Stretch
- C. Spine Twist
- D. Hug a Tree
46. The name for the pictured exercise is:
- A. Seated Upper Front - Hug a Tree
- B. Supine Arms - Straight Arm Down
- C. Seated Upper Back - Tricep Press
- D. Hundred- Prep
47. The name for the pictured exercise is:
- A. Long Box - Breast Stroke
- B. Seated Upper Front - Offering
- C. Short Box - Round Back
- D. Mermaid
48. The name for the pictured exercise is:
- A. Single Leg
- B. Leg Circles
- C. Rollover Prep
- D. Single Leg Stretch
49. The name for the pictured exercise is:
- A. Single Leg
- B. Supine Arms - Pull Straight Down
- C. Calf Raises
- D. Swimming
50. The name for the pictured exercise is:
- A. Hundred - Prep
- B. Hundred - Full
- C. Hip Flexor Stretch
- D. Stomach Massage
51. As a child, Joseph Pilates was the picture of perfect health.
- A. True
- B. False
52. The Pilates discipline can be described as:
- A. A mindful way of exercise
- B. Exercises for elite athletes only
- C. A high intensity cardio workout
- D. Exercises that work the feet only
53. The benefits of Pilates include:
- A. Reduced stress
- B. Body awareness
- C. Improved posture
- D. All of the above
54. Reformer exercises are done in which position(s) stated below?
- A. Lying supine on the carriage
- B. Sitting on the footbar
- C. Sitting on the carriage
- D. Both A and C
55. Which of the following is NOT found on the Pilates Reformer?
- A. Foot Massager
- B. Head Rest
- C. Shoulder Rests
- D. Springs
56. The A, B, C' S in this program refer to:
- A. Fitness assessments
- B. Pilates principles
- C. Emergency procedures
- D. CPR guidelines
57. Which of the following is true regarding Alignment?
- A. The head is directly over the neck and shoulders
- B. The shoulders are over the ears
- C. The pelvis is over the legs
- D. Both A and C
58. Which of the following postural alignment deviations is characterized by a lateral S curve of the spine?
- A. Scoliosis
- B. Lordosis
- C. Kyphosis
- D. Neutral pelvis
59. Pilates breath encourages inhaling through the nose and exhaling out the mouth.
- A. True
- B. False
60. Which muscle compresses the abdomen?
- A. Transverse Abdominis
- B. Quadratus Lumborum
- C. Trapezius
- D. Obliques
61. What is true regarding complementary breathing patterns for spinal movement?
- A. It is natural for the spine to extend when inhaling
- B. Exhaling is considered a complementary breath pattern for spinal extension
- C. It is natural for the spine to extend when exhaling
- D. Inhaling is considered a complementary breath pattern for spinal flexion
62. All of the following muscles are superficial except:
- A. Triceps
- B. Multifidus
- C. Quadratus Lumborum
- D. Quadriceps
63. Pilates exercises can improve body awareness.
- A. True
- B. False
64. Traditional abdominal exercises, like the abdominal crunch, target the superficial muscles.
- A. True
- B. False
65. The two pelvis positions Pilates exercises focus on are:
- A. Neutral and imprint
- B. Neutral and anterior curve
- C. Pelvic clocks and imprint
- D. Pelvic clocks and anterior curve
66. What is true regarding The Supine Arm Series?
- A. The purpose is to increase strength in the legs
- B. The headrest should always be in the lowest position
- C. The purpose is to increase strength in the arms
- D. The footbar should always be in the lowest position
67. The joint actions for the Supine Arm Series include shoulder and elbow flexion and extension.
- A. True
- B. False
68. Which muscle(s) is/are considered stabilizers for The Supine Abdominals Series exercises?
- A. Obliques
- B. Triceps
- C. Erector Spinae
- D. All of the above
69. Short Box exercises are performed with the carriage in the away position.
- A. True
- B. False
70. Losing alignment, holding the breath, and moving without control are examples of:
- A. Pilates principles
- B. Common errors
- C. Starting positions
- D. Modifications
71. It's important to keep the scapulae elevated when performing the Hundred.
- A. True
- B. False
72. Offering, Stomach Massage, and Elephant are examples of:
- A. Modifications
- B. Pilates reformer exercises
- C. Starting positions
- D. Common errors
73. Common leg positions include:
- A. Knees bent to 20 degrees
- B. Hips bent to 90 degrees
- C. Knees bent as much as possible
- D. Hips bent to 20 degrees
74. The Feet in Straps Series involves which muscle as a prime mover?
- A. Trapezius
- B. Hamstrings
- C. Soleus
- D. Rectus Abdominis
75. Which best describes the starting position for Bicep Curls?
- A. Seated on the carriage facing the footbar
- B. Kneeling on the carriage
- C. Seated on the carriage facing the pulleys
- D. Standing on the carriage
76. Which is true regarding the alignment for The Bridging Series?
- A. The hips move from flexion to extension
- B. Hold the breath during movement
- C. The chin is reaching up to the ceiling
- D. The legs are wider than hip distance apart
77. Try to keep the carriage steady while performing the Inner Thigh Stretch.
- A. True
- B. False
78. Cues for exercises for The Seated Upper Front Series:
- A. Imagine hugging something
- B. Check the length of a bath towel
- C. You are serving a platter
- D. All of the above
79. Frog Extensions and Levitation are considered part of The Footwork Series.
- A. True
- B. False
80. The springs should NOT be used in The Bridging Series.
- A. True
- B. False
81. All Seated Upper Back exercises are performed prone on the carriage.
- A. True
- B. False
82. The pelvis should remain in imprint when performing the Scooter Exercise.
- A. True
- B. False
83. Which joint action takes place during all of The Feet in Straps Series?
- A. Knee flexion
- B. Ankle flexion
- C. Hip flexion and extension
- D. All of the above
84. The Stomach Massage:
- A. Maintains a lateral foot position
- B. Can be done with either a c-curve or straight back
- C. Is performed seated on the carriage
- D. All of the above
85. Which of the following joint actions are required for The Lunging Series?
- A. Knee flexion and extension
- B. Shoulder flexion and extension
- C. Spine flexion and extension
- D. All of the above
86. The starting position for Knee Stretches is seated on the carriage.
- A. True
- B. False
87. The Glutes and Hamstrings open the hip in the Elephant.
- A. True
- B. False
88. Which exercise is performed in a seated position:
- A. Knee Stretches
- B. Long box
- C. Stomach massage
- D. Supine abdominals
89. Kneeling on Carriage, neutral spine. Hands on footbar.
- A. Describes the starting position for Elephant Flat Back
- B. Describes the starting position for Elephant Round Back
- C. Are cues for Knee Stretches, Flat Back
- D. Are cues for Knee Stretches, Round Back
90. A common error when performing any exercise is "holding the breath".
- A. True
- B. False
91. Which of the following is part of The Short Box Series?
- A. Running
- B. Knee Stretches
- C. Flat Back Hinge
- D. Mermaid
92. The purpose of the Mermaid exercises include:
- A. Improve flexibility in the spine, hips, and shoulders
- B. Stretch the hip flexors
- C. Improve Range of motion throughout the hips
- D. Train the core
93. The Long Box series:
- A. Strengthens the Erector Spinae
- B. Uses the Lats as prime movers
- C. Involves spinal flexion and extension
- D. All of the above
94. The Mermaid exercise is part of The Single Leg Series.
- A. True
- B. False
95. Which exercise uses the Glutes and Hamstrings as prime movers?
- A. Basic Mermaid
- B. Hip Flexor Stretch
- C. Spine Twist
- D. Hug a Tree
96. The name for the pictured exercise is:
- A. Seated Upper Front - Offering
- B. Supine Abdominals - Rollover Prep
- C. Supine Arms - Tricep Press
- D. Hundred- Prep
97. The name for the pictured exercise is:
- A. Short Box - Spine Twist
- B. Seated Upper Front - Hug a Tree
- C. Long Box - Breast Stroke Prep
- D. Mermaid
98. The name for the pictured exercise is:
- A. Footwork
- B. Leg Circles
- C. Rollover Prep
- D. Elephant
99. The name for the pictured exercise is:
- A. Single Leg
- B. Supine Arms - Pull Straight Down
- C. Hip Flexor Stretch
- D. Swimming
100. The name for the pictured exercise is:
- A. Hundred - Prep
- B. Inner Thigh Stretch
- C. Hip Flexor Stretch
- D. Stomach Massage
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