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BB Pilates Comprehensive Teacher Testout > Chair, Cadillac, Barrels > Flashcards

Chair, Cadillac, Barrels Flashcards

1
Q

What are 4 exercises from the Reformer that you can’t do on the Trapeze Table/Tower?

A

Stomach massage
Knee stretch
Elephant
Long stretch

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2
Q

What are four exercises on Trapeze/Tower that you can’t do on the Reformer?

A

Joe’s breathing
Dolphin
Airplane
Monkey

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3
Q

What are two exercises from the reformer you can’t do on the Chair?

A

Leg Circles
Rolldowns
Hundred

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4
Q

What are three safety precautions for the Chair?

A

Make sure spring loop is fully engaged with Cactus before starting
Place sticky pads under chair or against wall on slippery floors
No slippery socks or footwear

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5
Q

What are two Step Barrel exercises that work the spine in spinal flexion?

A

Roll Over
Well Abdominals

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6
Q

What are two Step Barrel exercises that work the spine in spinal extension?

A

Swimming
Grasshopper

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7
Q

What are two Step Barrel exercises that work the spine in spinal lateral flexion?

A

Side stretch
Side situps

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8
Q

What are two Step Barrel exercises that work the spine in spinal rotation?

A

Oblique well roll
Corkscrew

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9
Q

What are 4 leg and hip stretches that can be performed on the Ladder Barrel?

A

Hamstring stretch
Quad stretch
Adductor and lateral hamstring stretch
Performs stretch

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10
Q

What apparatus exercises are contraindicated for clients with Osteoporosis?

A

Jackknife
Hamstring 1
Cat kneeling
Teaser
Short box abdominals
Rolling in and Out
Side situps

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11
Q

What Chair exercises can be used to increase lower body strength and flexibility?

A

Standing leg pumps
Lunges
Plié

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12
Q

What Barrel exercises can be used to increase lower body strength and flexibility?

A

Helicopter
Low Bridge

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13
Q

What Trapeze Table exercises can be used to increase lower body strength and flexibility?

A

Leg springs supine
Leg springs standing:

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14
Q

What exercises can you use to increase standing balance?

A

Trap table- standing leg springs
Chair - Lunges , standing frogs, plie
Reformer- standing splits

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15
Q

Name the 4 short springs in order form lightest to heaviest

A

Short y: Yellow - Light
Short b: Blue - Medium
Short R: Red - Heavy
Short T: Black - Super heavy

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16
Q

How would you change the attachment point of the spring to make it lighter for a
particular exercise?

A

Move the attachment point of the spring
closer to the client

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17
Q

What is the circle of danger?

A

The entire arc the push through
bar can swing through

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18
Q

List 3 safety precautions for the trapeze table/tower

A

Make sure bodies can clear the bar
Use safety strap when springing from below
Bare feet only on the push through bar

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19
Q

Trap exercise for Leg Alignment

A

Footwork

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20
Q

Trap exercise for Abdominal strengthening

A

Assisted sit ups

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21
Q

Trap exercise for Scapular stability

A

Upper arms

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22
Q

Trap exercise for Scapular mobility

A

Scapula glides

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23
Q

Trap exercise for Spinal flexion

A

Push through seated front

24
Q

Trap exercise for Spinal extension

A

Spread Eagle

25
26
Name 6 exercises on the trap/cadallic to increase spinal mobility in flexion
-Seated push through -Cat sitting/cat kneeling -Push through back -Roll down -Assisted sit up -Rowing back w/ round back
27
Cat kneeling - trap
Movement Principle: Abs, SS, Legs, Stretch.Back Prepilates: Cat/cow, bridge, mini swan Prepilates/Trap: Roll down Trap: Push through Trap: Upper arms
28
Flying Eagle Prone
Movement Principle: Back, arms, legs Prepilates: Grounding prone Prepilates/Trap: Mini swan Trap: Chest expansion Trap: Swan with push through
29
Teaser-bottom loaded
Movement Principle: Abs, legs Prepilates: Toe taps Prepilates/Trap: Hundred prep Trap: Upper arms Trap: Assissted sit-ups/Adv sit ups
30
Dolphin
Principle: Abs, back, legs, stretch, PS, SS Prepilates: Flat back bridge Prepilates/Trap: Opposite arm and leg Trap: Leg spring supine Trap: Joe's breathing
31
Name 6 exercises on the trap table to work on spinal flexion and spinal extension
-Cat kneeling -Arch and curl -Adv. sit up -Bridging -Hanging back flexion and extension -Spread eagle
32
33
What are some differences between the Combo and Wunda chair?
Combo has the opportunity to use 4 springs vs. wunda has 2 Combo chair is higher than Wunda Combo chair has handles
34
To make spring resistance lighter, in what direction do you move the spring?
Down to a lower position
35
What chair exercises are contraindicated for clients with osteoporosis?
Jacknife Hamstring 1 Teaser on floor
36
37
Name 6 exercises that are NOT contraindicated for clients with wrist injuries
Double leg pumps -Standing leg pumps -Frogs supine -Lunges -Single leg pumps -Leg pumps supine/bridging
38
6 chair exercises that are safe throughout pregnancy
Double leg pumps -Single leg pumps -Sitting tricep press -Standing leg pumps -Kneeling mermaid -Pile front and back
39
6 chair exercises that develop scapular stability, shoulder and elbow strength
-Scapular mobilization -Chest press -Sitting tricep press -Teaser on the floor -Frogs standing -Pull up/Hamstring 3
40
Name two exercises from reformer that you cannot do on the chair
-Rowing -Standing side splits
41
Name 4 chair exercises that require caution for clients with low back problems
Jackknife Reverse swan/torso press sit -Tricep sit -Side bodt twist/side lying oblique
42
Cat chair progression
Movement principle: Legs, Abs, Stretch, Balance, coordination Prepilates: Cat/Cow Pre-pilates or chair: Hamstring stretch 1 w/ knee bend Chair: Hamstring stretch 2 Chair: Spine stretch
43
Swan seat chair progression
Movement principle: Back, legs, scapular stability Prepilates: Rocket Pre-pilates or chair: Chest press Chair: Around the world - scapular mobilization Chair: Prone tricep press
44
Pull up /hamstring stretch 3
Movement principle: Abs, Scapular stability, Legs Prepilates: All 4's grounding Pre-pilates or chair: Hamstring stretch 1 Chair: Hamstring stretch 2 Chair: Frogs standing
45
Reverse swan
Movement principle: Abs, back, legs, scapular stability Prepilates: Mini swan Pre-pilates or chair: Teaser on floor Chair: Sitting tricep press Chair: Frogs standing tricep dip
46
Name the four kinds of Step barrels that Balanced Body makes
1. Clara step barrel 2. East coast barrel 3. Contour step barrel 4. Pilates arc barrel
47
Name 6 exercises on the step barrel and or the ladder barrel that are contraindicated for osteoporosis
1. Well abdominals 2. Reach 3. Teaser forward and reverse 4. Side stretch/Sit ups 5. Climb a tree 6. Lay
48
Program using step and ladder barrel balanced workout for core
1. Well abs - roll down, oblique well roll down 2. Reach 3. Rolling in and out 4. Low bridge 5. Short box abs - Roll back, oblique, adv. 6. Climb a tree 7. Side sit up 8. Horseback
49
Oblique abdominals - step barrel
Movement principles: Abs, back, scapular stability, stretch Prepilates: Opposite knee push Prepilates/Barrel: Lip abs - deep Prepilates/Barrel: Lip abs - deep scoop Barrel: Lip abs - deepen the curve Barrel: Well roll down
50
Rolling in and out- step barrel
Movement principle: Abs, back Prepilates: Bridging Pre-pilates or chair: Low birdge Chair: Well abs series Chair: Hip mobility series
51
Swan Dive - ladder barrel
Movement principle: Back, legs Prepilates: Grounding prone Pre-pilates or chair: Rockets Chair: Swan Chair: Swimming
52
Horseback - ladders barrel
Movement principle: Abs, legs, balance Prepilates: grounding Pre-pilates or chair: adductor work Chair: Hip mobility Chair: Deepen the curve
53
To adjust the Ladder Barrel for a shorter client, move the barrel_____________to the ladder
Closer
54
Name 2 step barrel exercises that can be used to work the spine in each of the following movements
Spinal flexion - Lip abdominals series and well roll down Spinal extension - Swan and swimming Spinal lateral strength and flexion - Side stretch and side sit up Spinal rotation - Corkscrew and well abdominal oblique roll down
55
Name 4 leg and hip stretches that can be performed on the ladder barrel
1. Hamstring stretch 2. Adductor stretch 3. Quadricep stretch 4. Piriformis stretch
56
Name 2 ladder exercises that can be used to work the spine in each of the following movements
Spinal flexion - Short box ab series and climb a tree Spinal extension - Swan dive and leg lifts/grasshopper Spinal lateral flexion - Side sit ups and Adductor stretch with reach Spinal rotation - Oblique abdominals and swan dive with rotation
57
Name 6 exercises on the step barrel and or the ladder barrel that are contraindicated for osteoporosis
1. Well abdominals 2. Reach 3. Teaser forward and reverse 4. Side stretch/Sit ups 5. Climb a tree 6. Lay

BB Pilates Comprehensive Teacher Testout (5 decks)

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