Pilates Final Exam Version 2 (Latest 2024/ 2025 Update) Questions and Verified Answers| 100% Correct| Grade A
Pilates Final Exam Version 2 (Latest 2024/
2025 Update) Questions and Verified
Answers| 100% Correct| Grade A
Q: After warming up my small group mat class, I plan on having them do
____________ to get the back of their body warm and then
_____________ to get the front of their body warm.
Answer:
bridging variations, hundreds
Q: Having both legs in table top is considered a closed kinetic chain and this is good for clients
with low back issues.
True or false
Answer:
false
Q: You are evaluating a client for the first time and find they have a major anterior tilt in their
pelvis and no injuries in the past. They have been cleared to start a fitness routine after having
not worked out in the past 4 years. What moves would you teach them in their first work out?
Answer:
bridge, roll up, quadruped
Q: During the chest lift, the client should maintain their neutral pelvis.
true or false
Answer:
true
Q: During Teaser, how does bending the knees into the chest change the exercise?
Answer:
changes the intent of exercise; once master, they can progress
Q: In what plane of motion is the Hundred?
Answer:
sagittal
Q: Which method of journaling do we suggest using through the course?
Answer:
rapid fire journaling
Q: Pilates Metrics has all of the entire exercise library uploaded in it so that I can utilize it for
helping my do my practice teaching hours, observation hours, assistant teaching and self
practice.
true or false
Answer:
true
Q: What is the best order of movement to start with if your client had an old injury, works all
the time, and is “just getting back to moving?”
Answer:
roll down, footwork, bridge variation, hands in straps/ supine abs
Q: What is the best way to evaluate the ROM (Range of Motion) of your client’s ankles?
Answer:
heel lower & lift
Q: For a client with valgus knees, what is the most effective positioning and prop to use during
Footwork?
Answer:
Feet parallel with the Magic Circle being held at the outside of the upper knee area
Q: Footwork on the Reformer is most closely related to which real-life activity?
Answer:
sitting down & standing up
Q: Footwork on the Jumpboard and the foot bar are exactly the same.
true or false
Answer:
false
Q: Clients who can do footwork on the Reformer are ready for jumping on the Jumpboard.
true or false
Answer:
false
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Always suggest that clients use a thin mat or towel for their Pilates Mat classes. It doesn’t have to be a thick Mat, it should just cover the area under your client’s body.
true or false
false
What is the best way to warm up a class of elderly persons?
Ground based pelvic rocks followed by single leg stretch keeping the head down
What exercises should your client master before trying the Boomerang?
Roll over and Teaser
Choose best exercise for client type:
Hunched shoulders
swimming
pelvic rocks/tilts
single leg circle
corkscrew
swimming
Choose best exercise for client type:
post natal
swimming
pelvic rocks/tilts
single leg circle
corkscrew
pelvic rocks/tilts
Choose best exercise for client type:
hip replacement
swimming
pelvic rocks/tilts
single leg circle
corkscrew
single leg circle
Choose best exercise for client type:
young athlete
swimming
pelvic rocks/tilts
single leg circle
corkscrew
corkscrew
After warming up my small group mat class, I plan on having them do ____________ to get the back of their body warm and then _____________ to get the front of their body warm.
bridging variations, hundreds
Having both legs in table top is considered a closed kinetic chain and this is good for clients with low back issues.
True or false
false
You are evaluating a client for the first time and find they have a major anterior tilt in their pelvis and no injuries in the past. They have been cleared to start a fitness routine after having not worked out in the past 4 years. What moves would you teach them in their first work out?
bridge, roll up, quadruped
During the chest lift, the client should maintain their neutral pelvis.
true or false
true
During Teaser, how does bending the knees into the chest change the exercise?
changes the intent of exercise; once master, they can progress
In what plane of motion is the Hundred?
sagittal
Which method of journaling do we suggest using through the course?
rapid fire journaling
Pilates Metrics has all of the entire exercise library uploaded in it so that I can utilize it for helping my do my practice teaching hours, observation hours, assistant teaching and self practice.
true or false
true
What is the best order of movement to start with if your client had an old injury, works all the time, and is “just getting back to moving?”
roll down, footwork, bridge variation, hands in straps/ supine abs
What is the best way to evaluate the ROM (Range of Motion) of your client’s ankles?
heel lower & lift
For a client with valgus knees, what is the most effective positioning and prop to use during Footwork?
Feet parallel with the Magic Circle being held at the outside of the upper knee area
Footwork on the Reformer is most closely related to which real-life activity?
sitting down & standing up
Footwork on the Jumpboard and the foot bar are exactly the same.
true or false
false
Clients who can do footwork on the Reformer are ready for jumping on the Jumpboard.
true or false
false
When is a client ready to jump?
When they have a stable pelvis and they are able to maintain a basic level of proprioceptive awareness
How is footwork on the Jumpboard different than Footwork on the Reformer Footbar?
When using the Jumpboard, there is more surface area under the foot which elicits a reaction closer to real life than the Footbar on the Reformer.
What are the elements of good flow programming when teaching group Pilates classes?
Progressions, Transitions, Creative Sequencing
Which is the “best” way to transition?
Instructor changes the springs while clients do a different move to distract them.
What are the 4 main muscles are emphasized during Footwork on the Reformer?
Transverse Abdominis, Contralateral Obliques, Glutes, Hamstrings
Bridge variations on the Reformer strengthen the back muscles and posterior chain overall.
true or false
true
After finding out that a client has a healthy back, you should always start their spinal flexion in a hinge NOT articulation.
true or false
false
Pick the correct group of contraindications for bridging exercises.
Pregnancy, Hip replacements, slipped disc, osteoperosis
Bridge with knee extensions is a beginner move because it introduces a longer lever angle on the low back.
true or false
false
Single Leg Bridge variations are a good introduction to lateral strength and flexion of the spine.
true or false
true
What is the most advanced variation of Bridge and why?
Semi Circle – it incorporates multiple variations of spinal articulations and requires clients to have impeccable proprioceptive awareness
For “Supine Arms in Straps” series, the safest client progression would be in what order?
Start with head down & legs in table top then progress to thoracic flexion with arm movement, followed by maintaining thoracic flexion the entire time and legs in extension.
What are the major muscles emphasized in Supine Arms in Straps series?
Transverse Abdominis for stabilization, Hip Flexors to hold legs in place and Latissimus Dorsi & the Long head of the tricep for arm movement
Transverse Abdominis for stabilization, Hip Flexors to hold legs in place and Latissimus Dorsi & the Long head of the tricep for arm movement
Single Leg Stretch, Double Leg Stretch, Lower and Lift, Scissors, Helicopters, Criss-Cross, Frogs
What moves must a client successfully complete before trying Coordination?
Arms in straps & Tricep Press with thoracic flexion
The postural muscles are stabilizers during Presentation.
true or false
true
Why is Shave the head more advanced than Hug a Tree?
Keeping the torso neutral while hinging forward involved which requires more upper body strength and control
How many springs should be on during Short Box Series?
one springs
The correct starting position for Backstroke on the long box is supine on the box with the head near the Footbar and the torso flexed and supported on the box, legs in table top with the arms straight up facing the ceiling.
true or false
true
Full Teaser on the reformer is performed on the Short Box.
true or false
false
Pulling Straps Series develops posterior chain strength which beneficial for better posture.
true or false
true
What is the best list of contraindications for Swan on the Reformer?
Pregnancy, Hip replacements, slipped disc, osteoperosis
Why would you place the leg straps above your client’s knees during Feet in Straps series?
if your client needed a smaller ROM in the hip joint
During Side Lying Legs in Straps series, the spine should be in a neutral position.
true or false
true
During Side-Lying Leg in Strap series, when the leg sweeps forward, it should only sweep to the point that the hip and leg do not rotate or shift.
true or false
true
What is the safest way to complete the Arms Facing Side series?
having the client sit on the carriage or long box
Supine Arms in Straps Lower and Lift is done in which plane of motion?
sagittal
The Mermaid cannot be modified and should not be done unless the client is ready.
true or false
false
To make a move more difficult on the reformer you should add more resistance.
true or false
false
Explain the difference between yellow and purple springs on the Springboard
Yellow springs are shorter and used for upper body like Hands in Straps, Purple springs are longer and used for lower body like Legs in Straps
Which of the following invented the Springboard?
Ellie Herman
When performing supine leg series at the Springboard, what number should the leg springs be hooked on to?
4 or 5
Which is not an anatomical piece of Springboard?
trapeze bar
What piece of apparatus does the Springboard mirror?
tower end of cadillac
For Chest Expansion standing facing the Springboard, the springs should be at which height?
shoulder height
What exercise cannot be performed at the Springboard?
push thru on back
What is unique about the Springboard that sets it apart from the Reformer?
A student has more opportunities to work unilaterally
If a student has a herniated disc, what exercise can the student safely perform at the Springboard?
thigh stretch
What exercise is helpful for a client with kyphotic shoulders?
swan
What two pieces of apparatus does the Cadillac merge?
reformer & trapeze table
How should the Cadillac be set up when performing Scapula Isolations?
push thru bar with springs from above
What’s the easiest variation of the Teaser at the Cadillac?
with knees bent and feet grounded
What is imperative when using the Push Thru Bar with springs hooked on from below?
safety strap must be on
If a student has very tight hamstrings, where should their head be placed when doing footwork using the Push Thru Bar with springs from below?
head closer to edge of mat near push thru bar
Would Guillotine be a safe exercise to perform with someone with arthritis in their cervical spine?
no
Is Cat Walkover approachable to the average, general population of students?
no
For a student with very tight shoulders, which of the following exercises could the student perform with the most success?
swan
push thru prone
kneeling cat
inversion scissors
kneeling cat
What is a unique feature of the Cadillac versus the Reformer?
more exercises can be done on cadillac
What piece of apparatus came first: the Springboard or the Cadillac?
cadillac
What is the name of the metal appliance on which you hook the springs on?
cactus
How many spring settings are available on the EXO Chair?
8
What type of student would be available to use the Chair for footwork?
student w hip replacement
student w knee replacement
student who is pregnant
none
all
all
On the Chair, a student would be able to perform:
mermaid
roll over
swan
all
none
all
When performing any standing work on the Chair, where should the Chair be placed?
near the teacher & something stable and supportive
What exercise would be safest for a beginning student to attempt on the Chair?
standing leg work
pike
seated footwork
mountain climber
seated footwork
If a student is supinating their feet while performing seated footwork on the Chair, what suggestion might you offer?
offer them prop like a ball to help their foot & ankle alignment
If a student is 6 feet tall and has a hip replacement, what adjustments might you make so the student could attempt seated footwork on the Chair?
lower the pedal & edit the springs
Which of the following students would not be permitted to attempt Pikes on the Chair?
prenatal
has vertigo
first timer
has osteoporosis
All not allowed except first time student
What nickname does the Spine Corrector have?
barrel
small barell
pilates arc
all
all
What pieces make up the anatomy of the Spine Corrector?
the barrel & the step
What exercise cannot be performed on the Spine Corrector?
plank
teaser
leg work
teaser
What exercise would be omitted for a student with a knee replacement?
rotation w attitude
What exercise should a student with a herniated disc omit from their Spine Corrector practice?
roll over
If a student has a bulging disc, what type of bridge could they perform on the Spine Corrector?
shoulder bridge w single leg extension & hinging bridge
When performing Prone Spinal Extension, what should the teacher be doing?
watching their form & alignment, assisting student w cues, and cueing student for proper breath & quality of motion
What student is allowed to do Inversions on the Spine Corrector?
A student with a bulging disc in their cervical spine
A student with osteoporosis
Correct! A student with a fractured toe
A student with vertigo
a student w fractured toe
If a student had trouble performing exercises that require balance, which exercise might a teacher omit until the student is ready?
Side Lying Leg work
Roll Down
Prone Spinal Extension
Obliques with Flexion
side lying leg work
What exercise can be done on the Spine Corrector and not on the Mat?
Grasshopper
Side Lying Leg work
One Arm press
Push Up
one arm press
What pieces on the Ladder Barrel are adjustable?
space between barrel & ladder
When a student with fused vertebrae is performing Short Box Series on the Ladder Barrel, which variation should they omit?
flexion with rotation
What piece of the Ladder Barrel must the teacher use to adjust the Ladder Barrel?
the pedal & handles
What is the safest exercise for a student to perform on the Ladder Barrel?
side bends
When MUST the instructor be hands on, supporting the student for safety?
flat back lower & lift
What is the determining factor to change the positioning of the Ladder Barrel?
height
leg length
arm length
all
all
What is the most advanced variation of the seated series on the Ladder Barrel?
hip twist
When a student is performing Quad Stretches at the Ladder Barrel, what form/alignment is the teacher looking for?
ASIS in line w one another
If a student experiences Vertigo from time to time, what exercise would you omit from their Ladder Barrel work?
Ballet Stretches
Side bends
Flat Back leg Series
Seated Short Box round back
flat back leg series
If a student had a knee replacement, what exercise would be better to perform on the Ladder Barrel versus the Spine Corrector?
side Lying Series
Correct Answer Side Bends
Prone Swan Dive
Prone Scissors
side bends
What are postural changes that can occur in pregnancy?
Lumbar spine lordosis, anterior pelvic tilt and slight kyphosis
Patello-Femoral Pain Sydnrome (PFPS) is often referred to as “Runner’s Knee.” PFPS is associated with abnormal forces or prolonged repetitive compressive or shearing forces on the knees. These forces cause:
An imbalance of the VMO, weak VMO with improper timing of the muscle firing and improper patella tracking
True or False: Students with a hip replacement will eventually be able to move their knee and hip beyond 90 degrees.
false
For a student with a spinal fusion, what exercises would be appropriate to attempt?
articulating bridges
supine arms w flexion & leg extension
quadruped balance & mod plank
quadruped balance challenge & mod plank
Are neutral based movements with slight amounts of extension appropriate for students with Degenerative Disc Disease (DDD)?
yes
What is the best and safest spinal movement for a student with Spinal Stenosis to perform exercises?
neutral
The following description describes which posture listed below: “Extended upper cervical spine and a flexed lower cervical spine and upper thoracic spine with protracted scapulae.”
forward head posture
If a student has Hyperlordosis, what programming would be most appropriate?
strengthen abs
stretch glutes
strength hamstrings
strengthen hip flexors
strengthen abs & hamstrings
strengthen abs & hamstrings
What is an example of a local stabilizer for the spine?
multifidus & diaphgragm
True or False: A student with sciatic nerve entrapment should avoid sitting for extended periods of time.
true
What does TRX stand for?
Total body resistance exercise
What are the Six Sins in the TRX format?
slacking, sagging, sawing, scraping, stopping, starting incorrectly
True or False: The foot cradles are not adjustable.
false
When anchored at the proper height and the Suspension Trainer is fully lengthened, the bottom of the foot cradles should hang __ inches off the ground.
3
True or False: The Equalizer Loop hangs 7 to 9 feet off the ground.
false
The following statement describes which TRX Principle: “The TRX Suspension Trainer naturally hangs straight down in a neutral position beneath its anchor point. You can assist or resist an exercise by changing the starting position relative to the neutral position.”
pendulum principle
True or False: Intensity = Resistance + Stability
true
In the TRX cueing convention, what does the “A” mean in the acronym NAPS-MR?
adjustment
From shortest to the longest length of the Suspension Trainer, which order of strap length is correct?
fully shortened, mid length, mid calf, fully lengthened
In the TRX Reverse Plank with Hip Abduction. what is the correct body position?
ground facing
Who is the founder of Functional Standing Movement (FSM)?
Leslee Bender
What props and tools are used in FSM?
gliders, ball, barre, springboard
How many planes of motion are addressed in FSM?
3
What is something the teacher should check with the student before performing Calf Lengthening?
the student has neutral leg & ankle placement
What spinal position are we maintaining while performing Earthquake?
neutral
What follows Glute Lengthening in the Warm Up?
hip lengthening
True or False: Working only in a pain free range of motion is important so students can perform exercises with success.
true
The Sagittal Plane is either anterior or posterior of the body and is affected by gravity. Therefore most have a shortened tight front anterior muscles like the Rectus Abdominis and weak posterior muscles like the __.
glutes
True or False: The three different textures on the GRID roller that mimic the palm, fingers, and fingertips.
true
When performing the Piriformis Release, what is the correct order of execution?
leg lifts, external rotation, pivots
When performing the Foot Release, what is the correct programming?
roll four times, span four times
How many zones are there in each body part when performing self myofascial release?
2
True or False: Students with certain health limitations or concerns should consult their physician before performing self myofascial techniques
true
True or False: It is average for students to feel levels of discomfort, but don’t push students into a feeling of pain.
true
In the Calf Release using the GRID roller, you roll and then _?
span
How many passes are performed in the Psoas Release?
3
Which of the below are benefits to post exercise foam rolling?
flush tissue
create pliability
initiate recovery process
all
all