How do you find the neutral position of the pelvis?
Sacrum, highest point of thoracic spine, and occiput aligned
Bilateral ASIS and sacrum form a triangle in the same plane
Bilateral AIIS and coccyx form a triangle in the same plane
Bilateral ASIS and pubic symphysis form a triangle in the same plane
How to find the neutral spine in standing?
Occiput, thoracic spine, lumbar spine aligned
Occiput, highest point of thoracic spine, highest point of lumbar spine aligned
C2, T7, and sacrum aligned
Occiput, highest point of thoracic spine, and sacrum aligned
How to find the neutral position of the scapulae?
Superior angle at T3, inferior angle at T8, medial border 3 fingers from spine
Superior angle at T5, inferior angle at T10, medial border 5 fingers from spine
Superior angle at T2, inferior angle at T7, medial border 3 fingers from spine
Superior angle at T4, inferior angle at T12, medial border 5 fingers from spine
Unilateral costal breathing can correct:
Asthma
Shoulder and neck tension
Shallow breathing
Scoliosis
Which exercise most strongly activates the deep abdominal muscles?
Crunches
Running
Squats
Plank
Postpartum Kegel training mainly strengthens which muscle group?
Quadriceps
Hip adductors
Hamstrings
Pelvic floor muscles
Bilateral contraction of the piriformis causes the pelvis to:
Anterior tilt
Posterior tilt
Rotation
Lateral tilt
Clients with disc herniation should avoid large movement in which direction?
Spinal lateral flexion
Spinal flexion
Spinal extension
Anterior pelvic tilt
Professional athletes and dancers most need to improve:
Static stability
Dynamic stability
Joint mobility
Ligament flexibility
The main function of gluteus maximus is:
Hip extension, adduction, internal rotation
Hip flexion, adduction, external rotation
Hip extension, abduction, external rotation
Hip flexion, extension, external rotation
Regarding Reformer “Bridging and Pelvic Lift,” which is correct?
Lighter springs work more gluteus maximus
Heavier springs work more gluteus maximus
Heavier springs activate hamstrings
Pelvis should anterior tilt during the press out
Regarding the Elephant exercise, which is incorrect?
Heavier springs challenge the core more
Lighter springs challenge the core more
Flat back uses hip stability and thoracic mobility to help correct kyphosis
Round back increases core activation
Which body position increases instability during Arm Work Facing Straps?
L-sitting
Cross-leg sitting
Kneeling
Sitting on long box
Standing/Side Splits: which is correct?
Lighter springs challenge hip abductors
Lighter springs challenge hip adductors
Regarding The Hundred, which is incorrect?
Strengthens the core
Reformer version challenges pelvic dynamic stability
Head/neck lift trains deep cervical flexors
Should be performed with abdominal breathing
In Supine Arm Work, the most important point to avoid lumbar compensation is:
Place a towel under the head
Use lighter springs
Use a resistance band around legs
Bend knees and maintain neutral spine
Which variation targets the obliques most effectively in Supine Arm Work?
Straight arm pull down
Lateral pull
Arm circles
Hundred
Mermaid Stretch effectively stretches which muscle?
Quadratus lumborum
Erector spinae
Iliopsoas
Internal intercostals
In Short Box Mermaid, which muscle must stabilize the pelvis during the lift?
Iliopsoas
Gluteus medius
Gluteus maximus
Quadratus femoris
Which muscle assists in Short Spine Massage?
Latissimus dorsi
Pectoralis major
Iliopsoas
Gluteus maximus
In Rowing Back 2, the Arms Reach Overhead portion is meant to:
Increase pelvic mobility
Increase pectoralis major strength
Increase hip flexor strength
Strengthen mid-lower trapezius to improve kyphosis
In the Star exercise, which muscle group stabilizes the body?
Gluteus maximus
Erector spinae
Obliques
Biceps brachii
Roll Down with Bicep Curls also improves:
Latissimus dorsi strength
Pectoralis major strength
Triceps strength
Abdominal strength
Why use segmental spinal movement in many Reformer exercises?
For aesthetics
Improves spinal proprioception and mobility
Stretches abs
Decreases difficulty
High-heel footwork position strengthens which lower-leg region?
Medial
Lateral
Anterior
Posterior
Foot position that improves limited ankle dorsiflexion:
V-feet
Second position
Parallel with high heels
Toes wrapping the bar
Why use cross-leg sitting instead of straight-leg sitting in seated row back?
Aesthetic reasons
Pelvis is too stable
Lumbar tightness
Abdominal tightness
Neck soreness in beginners during supine arm work is due to weakness of:
Abdominals
Cervical flexors
Cervical extensors
Lateral cervical flexors
If beginners cannot maintain neutral spine, allow them to keep the low back pressed down.
No Reformer exercises should be performed while holding breath.
Flexion-based low back pain with radiating numbness suggests:
Ankylosing spondylitis
Sciatica
Disc bulge/herniation
IT band syndrome
Pseudosciatica is typically due to tightness of:
Quadratus femoris
Piriformis
Gluteus minimus
Erector spinae
Shoulder impingement may result from limited humeral:
Internal rotation
Abduction
External rotation
Adduction
Which muscle group should be activated first in training?
Deep stabilizers
Superficial movers
Limb muscles
Foot intrinsics
Why do flat-foot clients often have knee valgus?
Weak calf muscles
Pelvic structural change
Lower-limb alignment dysfunction
Overactive hip abductors
For O-legs during footwork, which prop should be used?
Band around outer thigh
Small ball between thighs
Foam roller on thighs
Ball under head
In Rowing Back 1, pelvis should move forward until sit bones reach:
Vertical position
Posterior tilt
Anterior tilt
Anywhere
Kneeling Abdominals 1 – Single Leg Lat Pull improves:
Scoliosis
Anterior pelvic tilt
Shoulder clicking
Hip snapping
All Reformer exercises share this training goal:
Hip mobility
Shoulder stability
Core activation
Gluteus maximus training
Hip abduction primarily activates:
Iliopsoas
Latissimus dorsi
Gluteus medius
Rhomboids
Name the four rotator cuff muscles:
Clients with lumbar disc herniation should avoid which spinal direction? Which direction should they strengthen?
List three muscles that can be released to improve forward-head posture:
List two compensatory muscles used in chest breathing: