MAT 1 AND 2 PILATES /PILATES TEST OUT MAT 1 AND 2
TEST OUT EXPECTED NEWEST VERSION 2024-2025
QUESTION AND CORRECT ANSWERS.
Three pre pilates exercises for increasing scapula mobility and stability -
ANSWER-✔✔1. Sternum drop 2. Pinwheel/telescope 3. Angels in snow
4. Wall push ups
Three pre pilates exercises for teaching pelvic stability - ANSWER-✔✔1.
Toe taps 2. Opposite arms/legs on all fours 3. Bridging/marching
Three different stretching techniques - ANSWER-✔✔1. Control/release
2. Static stretching 3. Activate isolated stretching
Does the diaphragm contract or relax on inhalation? - ANSWER-
✔✔Contract
Modifying Teaser for clients with tight hamstrings? - ANSWER-✔✔Have
them bend knees
List 3 Level 2 Mat (advanced) exercises that increase scapular stability. -
ANSWER-✔✔1. Hip circles 2. Leg pull down (prone) 3. Side bend, side
bend twist (in side plank)
, List 3 level 2 Mat exercises that require caution for people with wrist
injuries. - ANSWER-✔✔1. Bicycle 2. Hip circles 3. Shoulder bridge 4. Side
bend twist
List 3 Level 2 Mat exercises that require caution for people with neck
and shoulder injuries. - ANSWER-✔✔1. Roll over 2. Neck pull 3. Jack
knife 4. Teaser
Exercises that require caution for people with low back problems -
ANSWER-✔✔1. Spine twist 2. Rollover 3. Neck pull 4. Side bend 5.
Boomerang
6. Rolling like a ball 7. Saw 8. Swimming 9. 100s ( any exercise really,
depending on type of injury)
Exercises contraindicated for people with osteoporosis (bc they all have
flexion) - ANSWER-✔✔1.Double straight leg stretch, 2. Rolling like a ball
3. 100s
Spinal extension - ANSWER-✔✔Ok for osteoporosis
Modify spine stretch for people with tight hamstrings - ANSWER-
✔✔Bend knees slightly or sit on rolled up mat/towel
SS - ANSWER-✔✔Scapular stability
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