Pilates Level 1-Module 1

Question 1

1. The breathing exercises contained in the introductory order include all of the following

EXCEPT:
The Hundred
Teaser One-Leg
Spine Stretch Forward
Saw

Answer 1

Teaser One-Leg

Question 2

2. What is the name for the mini exercises that are taught to improve basic biomechanical patterns?

Building Blocks
Preparatory Exercises
Fundamentals
Introductory Mat

Answer 2

Fundamentals

Question 3

3. The 6 Pilates Principles are Breathing, Concentration, Centering, Precision, Control, and _________________.

Fluidity
Flowing Movement
Relaxation
Alignment

Answer 3

Flowing Movement

Question 4

4. A good way to activate the abs is to lie supine and press with maximum force against the legs with the hands, inhale, and extend the spine.

True
False

Answer 4

False

Question 5

5. The Fundamental of ________ helps students learn to move their arms from their back and connect their ribs to their scapula.

Puppet Arms
ISO-Abs
Rib Cage Arms
Neck Curls

Answer 5

Rib cage arms

Question 6

6. The Key Concept that describes the alignment of the body symmetrically and runs down the middle of the body from the crown through the navel to the heels is called:

The Box
Plumb Line
Centerline
The Frame

Answer 6

centerline

Question 7

8. What 2 Introductory Mat exercises are NOT taught the first exercise session with a student:

Single Leg Stretch and Double Leg Stretch
Side Kick Series Inner Thigh and Lifts
Rolling like a Ball and Seal
Required Answer
Hundred and the Seal

Answer 7

Rolling like a ball and seal

Question 8

9. The transition for the Side Kick Series as you transition from one side to the other side is called:

Flight
Beats on the Belly
Rest
Prone Relaxation

Answer 8

Beats on belly

Question 9

7. To begin the Hundred, lie supine with knees bent and arms by your side, and then first lift:
   the legs

the arms
the head
It does not matter which order you move the body parts into the Hundred

Answer 9

the head

Question 10

1. Which of the following is NOT a benefit of Pilates?

Improves posture
Increases maximal strength levels
Improves dynamic flexibility
Increases ability to stabilize the lumbo-pelvic girdle

Answer 10

Increases maximal strength levels

Question 11

2. What is the first part of the Pilates System that Joseph Pilates created?

Cadillac
Mat
Reformer
Chair

Answer 11

Mat

Question 12

3. Generally, most students when performing the Hundred will use 2-3 springs.

True
False

Answer 12

False

Question 13

4. When teaching the Elephant in a private lesson for safety you must:

Hold onto the students hands as they step onto the carriage
Place your foot on the foot bar to hold it down
Have the student kneel on the carriage first
Always omit this exercise for the first lesson

Answer 13

Place your foot on the foot bar to hold it down
Required Answer

Question 14

5. The Powerhouse can be defined as a 4- inch band, in and around the center supported by the:

Legs and ribs
Inner thighs and hips
Inner thighs and seat
The sitz bones and low abdominals

Answer 14

Inner thighs and seat

Question 15

6. The Pilates Principle that helps correct faulty movement patterns is:

Agility
Breathing
Centering
Precision

Answer 15

Precision

Question 16

7. Which of the following is TRUE for regarding Frog and Leg Circles:

If a student cannot lift their hips to enter the foot straps they may press out with one leg and put the strap on 1 foot at a time
Circles can be more easily understood by performing squares first
They are performed with feet in the long loops or with feet in the extender straps.
All of the above are true

Answer 16

All of the above are true

Question 17

8. The order of exercises in the Footwork Series is:

Tendon Stretch, Running, Pelvic Lift, Pilates Stance
Toes, Arches, Heels, Tendon Stretch
Heels, Arches, Toes, Tendon Stretch
It depends on the student’s needs

Answer 17

Toes, Arches, Heels, Tendon Stretch
Required Answer

Question 18

9. The short box pole is placed under the carriage when not in use.

True
False

Answer 18

False

Question 19

10. 1. What did Joseph Pilates base his work on?

Animals
Trees
Ayurvedic medicine
Animals & Trees

Answer 19

Animals

Question 20

1. The Powerhouse includes all of the following EXCEPT:

Abdominals
Inner Thighs / Adductors
Gluteals
Soleus

Answer 20

Soleus

Question 21

2. The set up for the Wall Series is to stand with the heels pressed against the baseboard.

True
False

Answer 21

False

Question 22

3. The Core is the same as the Powerhouse.
   True
   False

Answer 22

False

Question 23

4. The parts of the spine in order from inferior to superior are: Cervical spine, Thoracic spine, Lumbar Spine, Sacrum, Coccyx
   True
   False

Answer 23

False

Question 24

5. 9. Lifting the abs in and up, scooping, helps to promote axial __________.

Compression
Elongation
Differentiation
Traction

Answer 24

Elongation

Question 25

6. Muscles can be categorized by function. Some classifications include mobilizers and stabilizers. True False

Answer 25

True

Question 26

7. A Student bends forward to touch his toes. He is performing: Lateral Spinal Flexion Spinal Extension Spinal Flexion Axial Elongation

Answer 26

Spinal Flexion

Question 27

8. The order of the abdominals from deepest to most superficial: Transverse Abdominals, Internal Obliques, External Obliques, Rectus Abdominals True False

Answer 27

true

Question 28

9. Wall can be used as a measuring stick of postural progress. True False

Answer 28

True

Question 29

10. The Spinal Erectors are considered part of the Powerhouse. True False

Answer 29

true

Question 30

1. 1. The term anterior pelvic tilt describes a position where the pelvic girdle tips forward and the low back is flat. True False

Answer 30

false

Question 31

3. 1. Cue the ______ first when teaching. Powerhouse Name of the Exercise Setup Execution

Answer 31

Name of the Exercise

Question 32

4. 1. Neutral pelvis and neutral spine are the same thing. True False

Answer 32

false

Question 33

5. 1. The 5 Main Parts of the Formula for Success include all of the following EXCEPT: Peak Pilates Principles, Flowing Movement, Session Format, Teaching Methodology, Presentation Skills, Progression Guidelines. Teaching Methodology Peak Pilates Principles Flowing Movement Presentation Skills

Answer 33

Flowing Movement

Question 34

6. 1. The primary muscle of respiration is the : Lungs Transverse Abdominis Scalenes Diaphragm

Answer 34

diaphragm

Question 35

7. 1. A modification is an alteration of an exercise created for a student who is generally tight or weak. True False

Answer 35

false

Question 36

8. 1. The timing for a Full Session is: Parts A and B are 25 minutes each, Parts C & D are 5 minutes each. True False

Answer 36

false

Question 37

9. 1. Parts ___ and ___ of the Session Format are interchangeable. C and D B and C A and B A and D

Answer 37

A and B

Question 39

10. 1. The ideal version of an exercise is its performance exactly as pictured in Joseph Pilates books. True False

Answer 39

false

Question 40

2. 1. The Transverse Abdominals function to provide stability and aide in ________ expiration. Natural Forced Slow Steady Your Answer

Answer 40

forced

Question 41

Define box

Answer 41

box is defined as shoulder to shoulder, hip to hip

Question 42

define frame

Answer 42

frame of the body, or frame of the apparatus

Question 43

Define working in the joint

Answer 43

Working in the joint implies that the student is not pulling the arm of leg out to the joint to create movement

Question 43

What are the 3 critical connections of pilates?

Answer 43

1). Rib to scapula 2) Heel to seat 3) 3 anchors- inner thighs, belly, booty (Texas version)

Question 44

What are the 6 pilates principles?

Answer 44

1. Flow 2. Breathing 3. Precision 4. Concentration 5. Centering 6. Control

Question 45

What are the pilates key concepts for teaching?

Answer 45

specific vocal, alignment tools, precision, effective teaching, functional transference

Question 46

Define perch

Answer 46

The perch is the active engagement of the buttocks muscles

Question 47

Circumduction spinal movement is defined as:

Answer 47

combination of flexion, extension, lateral flexion, and slight rotation

Question 48

What are the 5 main parts of the the 5-part formula for success with teaching?

Answer 48

1. Peak principles 2. Session format 3. teaching methodology 4. presentation skils 5. Progression guidelines

Question 49

What are the 6 principles of pilates?

Answer 49

Pilates builds on six Principles: Breath Concentration Centering Control Flowing Movement Precision **Breath, centering, concentration** and **control.** We have **flowing movement** with **precision.**

Question 50

What are the 5 parts of the mind

Answer 50

will Intelligence intuition imagination memory WILL is intelligent, intutive, imaginative and he has a wonderful MEMORY.

Question 51

What are the tenets of pilates teaching methodology?

Answer 51

Setup execution flow cueing rhythm and voice breath dynamics

Question 52

Pilates presentation skills include:

Answer 52

Safety Exercise delivery teacher's posture touch techniques professionalism teacher mindfulness

Question 53

What are the stages of learning?

Answer 53

Cognitive-lots of mental effort Associative-adapting + refining skils Autonomous-movement is habitual

Question 54

4 S's of pilates

Answer 54

1. stability 2. strength 3. stretch 4. stamina

Question 55

Communication order for exercises

Answer 55

1. Name of exercise 2. Cue transition 3. Setup 4. Execution 5. Powerhouse cues

Question 56

Major muscle of respiration is

Answer 56

diaphragm

Question 57

6 guidelines of student progression

Answer 57

1. adhere to session format 2. introduce no more than ONE new exercise 3. Teach to ideal 4. Build in successive steps toward ideal 5. Teach transitions as exercise 6. Challenge ideal

Question 58

Where are MANDATORY SPOTS?

Answer 58

Teaser 1 Short spine Long stretch series Knee stretch series Breathing Push through bar exercises (push through long and short, shoulder down prep, teaser, mermaid, monkey)

Question 59

Auto failure note for short spine massage

Answer 59

HEAD rest is down!

Question 60

Touch techniques

Answer 60

Moving into touch Moving away touch Guiding touch Stabilizing touch