The Pilates Method for a Balanced Body

Questions: The Pilates Method For a Balanced Body

Code No. 0031

1. A basic principle of the Pilates Method is:

A. to be able to effectively isolate muscle groups.

B. to develop awareness of the body as a single integrated unit.

C. to work each muscle group in a prescribed order.

D. to strengthen before stretching.

2. Back problems frequently relate to the following conditions:

A. Flexible hamstrings and weak quadriceps

B. Tight hamstrings and tight quadriceps

C. Strong abdominals and weak back muscles

D. All of the above

3. In neutral spine, the:

A. anterior superior iliac spine (ASIS) and pubic bone are on same frontal plane.

B. ASIS is posterior to pubic bone.

C. ASIS is anterior to pubic bone.

D. lumbar is slightly hyperextended.

4. The Fundamental Exercises are performed with:

A. a pelvic tuck.

B. the buttocks contracted.

C. a neutral pelvis.

D. the buttocks and abdominals contracted.

5. The Pilates Method trains muscles as:

A. stabilizers.

B. stabilizers and movers.

C. movers.

D. flexors.

6. The breathing patterns of the mat exercises:

A. differ with each exercise.

B. involve deep inhalations and deep exhalations.

C. are slow and deep.

D. are fast and percussive.

7. In order to establish a starting point for a client, it is important to perform a:

A. hamstring flexibility test.

B. body fat test.

C. back flexibility evaluation.

D. postural identification.

8. Kyphosis relates to:

A. normal posterior curve of the thoracic.

B. forward head posture.

C. swayback.

D. upper body musculature.

9. In a posterior pelvic tilt, the:

A. ASIS is in back of the pubic bone.

B. ASIS is in front of the pubic bone.

C. ASIS is level with pubic bone.

D. hip joint is flexed.

10. The following describes the Pilates method:

A. Three sets of 10 repetitions

B. Each exercise is performed in a specific order.

C. Exercises are choreographed to flow without interruption.

D. Each exercise is precise and requires concentration.

11. While performing the mat exercises:

A. every muscle is engaged either as a stabilizer or mover.

B. some muscles are contracted while others are relaxed.

C. the entire body is relaxed.

D. the muscles alternate between relaxation and contraction.

12. The Pilates mat exercises differ from traditional strength exercises because:

A. equipment is unnecessary.

B. both flexibility and strength are emphasized.

C. it works the body as an integrated unit.

D. All of the above

13. Which Fundamental Exercise best prepares the body for Leg Circles?

A. Bridges

B. Thigh Advance/Retraction

C. Knee Stirs

D. Puppet Arms

14. Which Fundamental Exercise best prepares the body for The Hundred?

A. Imprint and Breathing

B. Cat

C. Bridges

D. Knee Stirs

15.The following mat exercise helps correct forward head posture:

A. Rolling Like a Ball

B. Leg Circles

C. Swimming

D. The Saw

Carol Argo is an AFAA certified instructor and personal trainer in Palos Verdes, California. She is certified by the Physicalmind Institute to teach the Mat Exercises and teaches the Pilates method at various locations. Argo also presents innovative workshops nationally at conferences on mind-body, Pilates, tai chi, and water fitness.

COPYRIGHT 1999 Aerobics and Fitness Association of America
COPYRIGHT 2001 Gale Group