Comprehensive Test-Out Part II

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問題数 56 • 2/25/2024

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Name 2 step barrel exercises that can be used to work the spine in spinal flexion

Corkscrew, step abdominals

Name 4 leg and hip stretches that can be performed on the Ladder Barrel

Hamstring, Adductor, Quad, TFL

Nice 2 ladder barrel exercises that can de used to work the spine spinal flexion

Short Box Abdominals, Climb a Tree

Name 2 Ladder Barrel exercises that can be used to work the spine in spinal extension

Swan Dive, Lay Backs

Name a Ladder Barrel exercises that can be used to work the spine in spinal lateral flexion

Side sit up

Name a Ladder Barrel exercises that can be used to work the spine in spinal lateral rotation

Short Box Abdominals

Name 6 exercises on the Step Barrel and/or the Ladder Barrel that are contraindicated for osteoporosis

Advanced Short Box Abdominals, Climb a Tree, Reach, Lay Backs, Teaser, Corkscrew

List 3 differences between the Combo chair and the Wunda/Exo chair

Height, Number of springs, Handles

To make the spring resistance lighter, in what direction do you move the springs

Down to a lower position

Which chair exercises are contraindicated for clients with osteoporosis!?

Jackknife, Hamstring l, Teaser on the floor

Name 6 chair exercises that are NOT contraindicated for clients with wrist injuries

Double Leg Pumps, Frog Supine Lunges, Bridge, Achilles Stretch, Standing Leg Pumps

Name 6 chair exercises that are safe throughout pregnancy

Leg pumps, Achilles stretch, mermaid, plies, lunges (strong), triceps/pull-ups with feet on floor

Name 6 chair exercises that develop scapular stability, shoulder and elbow strength

Scapular mobilization , chest press, teaser, swan on seat, pull up, triceps

Name 2 exercises from reformer that you can't do on the chair?

Arm series, feet in straps

Name 4 chair exercises that require caution for clients with low back problems

Swan, sideline oblique, teaser, corkscrew (any inversion)

Name the 4 short springs in order from lightest to heaviest

Yellow, blue, red, black

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

Make the attachment point of the spring closer to the client

What is the Circle of Danger?

Circumference of the Push Through Bar

List 3 safety precautions for the Trapeze Table/Tower

Safety strap on Push Through Bar, Circle of Danger, grip on Push Through Bar

Which Trap exercise is useful for teaching a beginner Leg Alignment?

Leg Springs Supine

Which Trap exercise is useful for teaching a beginner abdominal strengthening?

Roll down

Which Trap exercise is useful for teaching a beginner Scapular Stability?

Seated Pull Owns

Which Trap exercise is useful for teaching a beginner Scapular Mobility?

Scapular Glide

Which Trap exercise is useful for teaching a beginner Spinal Flexion ?

Assisted sit ups

Which Trap exercise is useful for teaching a beginner Spinal Extension?

Basic swan (w/ straight arm not moving FB)

Name 4 exercises from the Reformer that you can't do on the Trapeze Table/Tower

Stomach Massage, Knee Stretch, Kneeling Abs, Snake

Name 4 exercises from the Trapeze Table/Tower that you can't do on the Reformer

Spread Eagle, Joe's Breathing, Circle Saw, Parakeet

Name 6 exercises on the Trapeze Table/Tower you can use to increase spiral mobility in flexion

Roll Down, Circle Saw, Cat Kneeling, Monkey, Tower, Airplane

Which exercises are in the Roll Down Family in order of relative difficulty (least to most)?

Trap: roll downs & Assited Sit Ups, reformer: roll downs - short box abdominals, ladder barrel: short box abdominals, Mat: roll down, trap: parakeet with roll up

Which exercises are in the The Hundred Family in order of relative difficulty (least to most)?

Reformer: supine arm work, mat: single leg stretch & single straight leg stretch - 100 & crisscross, Reformer: 100, trap: 100, Mat: double straight leg stretch, Chair: reverse swan, reformer: backstroke

Which exercises are in the Teaser in order of relative difficulty (least to most)?

Trap: Upper arms & Carola'S breathing & teaser, step barrel: teaser, chair: teaser on floor, mat: teaser, chair: reverse swan, reformer: teaser

Which exercises are in the Swan in order of relative difficulty (least to most)?

Mat: baby swan, reformer: Long box swan facing FB, trap: Swan (prone push through) , ladder barrel: swan, mat: swan & swan dive, reformer: Long box back extension & breaststroke, Step barrel: swan, mat: swan rocking & Rocking, step barrel: grasshopper, reformer: grasshopper & rocking

Which exercises are in the Bridging in order of relative difficulty (least to most)?

Mat: bridging & pelvic lift, reformer: bridging prep - Bottom lift/pelvic lift, mat: bridging w/ marching, reformer: bridging single leg, step barrel: low bridge, reformer: bridge & down stretch & Hip Circles, Chair: supine press down, trap: pelvic press & hanging pull downs & short spine stretch & parakeet & magician

Which exercises are in the Spinals in order of relative difficulty (least to most)?

Mat: rolling like a ball & open log rocker & seal - roll over & jackknife & corkscrew, reformer: shortspine massage & long spire massage & jackknife & corkscrew, trap: tower & monkey & shortspine & airplane & parakeet

Which exercises are in the Mermaid/Side Stretch in order of relative difficulty (least to most)?

Reformer: mermaid, Matt: spine stretch side, step barrel: side stretch/sidesitups, chair: mermaid seated and Kneeling, reformer: short box mermaid, mat: side plank mermaid, reformer: twist

Which exercises are in the Twist in order of relative difficulty (least to most)?

Mat: saw & spine twist, reformer: mermaid with twist, mat: leg circles (large), reformer: Arm workfacing front & back (twist), chair: mermaid seated with twist, reformer: short box mermaid with twist & kneeling arm work with twist

Which exercises are in the Footwork in order of relative difficulty (least to most)?

Trap: bend and stretch & plantarflexion & dorsiflexion, reformer: footwork, chair: Achilles stretch- double leg pumps, reformer: single leg work, chair: single leg pumps, reformer: jumping, chair: lunges & standing leg pumps & Russians

Which exercises are in the Feet in Straps in order of relative difficulty (least to most)?

Step barrel: scissors & circles & helicopter, trap: supine leg springs & sidelying leg springs, reformer: feet in straps, trap: magician & dolphin & airplane, ladder barrel: scissors & circles & helicopter

Which exercises are in the Knee Stretch/Stomach Massage in order of relative difficulty (least to most)?

Reformer: knee stretch & stomach massage, chair: frog standing

Which exercises are in the Horseback/Adductors in order of relative difficulty (least to most)?

Trap: sidelying legsprings, reformer: standing, step barrel: scissors & helicopter, reformer: feet in straps, ladder barrel: horseback, reformer: horseback & splits

Which exercises are in the Scapular Mobility family in order of relative difficulty (least to most)?

Mat: telescope & pinwheel & sternum drop, trap: scapula glides & seated push through & circle saw, chair: scapular mobilization, reformer: seated arm work & pulling straps

Which exercises are in the Scapular Stability family in order of relative difficulty (least to most)?

Mat: opposite arm and leg reach & sternum drop & push ups reformer: kneeling abdominals & seated arm work & pulling straps chair: chest press & chest expansion & triceps sit trap: seated pulldown & joe’s breathing & hundred & teaser reformer: elephant & knee stretch & long stretch - control front & control back & tendon stretch & long back slide chair: tendon stretch & pull up/hamstring 3 reformer: shake & twist & star trap: hanging pull ups

Which exercises are in the Pulling Family (elbow flexors & glenohumeral extensors & scapular protraction)in order of relative difficulty (least to most)?

Reformer: seated arm work facing back, Trap: standing arm work facing table & carola’s breathing & joe’s breathing, reformer: chest expansion & rowing back

Which exercises are in the Pushing (elbow extensors, glenohumerl flexors, scapular protractors) Family in order of relative difficulty (least to most)?

Reformer: seated arm work facing front & rowing front, trap: standing arm work facing away, chair: chest press, reformer: pulling straps?????, chair: plié front and back & press up with handles & one arm push ups

Which exercises are in the Pullung Down (Gkenohuberal Adductors, Scapular downward rotators) Family in order of relative difficulty (least to most)?

Reformer: pulling straps, Ped o Pull: Standing pull downs

Which exercises are in the Pushing Down ( Glenohumeral Abduction, Elbow Extension) Family in order of relative difficulty (least to most)?

Reformer: overhead press & breastroke, trap: carola's breathing & seated push through

Which exercises are in Family 19: Stretching SPINAL FLEXION (BACK MUSCLES) in order of relative difficulty (least to most)?

Mat: bridging & abdominal series & spine stretch & rolling like a ball & roll up reformer: bridging & knee stretch round back & short box abdominals & stomach massage & rowing front trap: cat & seated push through chair: hamstring stretch & cat & spine stretch step barrel: roll Downs mat: Roll over & jackknife reformer: rowing back & short spine massage & long spine stretch trap: bridging & tower & monkey & short spine chair: pull ups

Which exercises are in Family 19: Stretching ABDOMINALS in order of relative difficulty (least to most)?

Matt swan, reformer: swan & down stretch, trap: cat & hanging up, chair: swan, step barrel: swan, ladder barrel: swan

Which exercises are in Family 19: Stretching LATERAL SPINAL FLEXION AND ROTATION (OBLIQUES, LATISSIMUS, INTERCOSTALS) in order of relative difficulty (least to most)?

Mat: leg circles (large) & saw & spine twist & bicycle, reformer: seated Arms twist & short box mermaid & mermaid, trap: circle saw & mermaid, chair: one arm push up standing & mermaid & reverse swan/side arm twist, step barrel: side stretch

Which exercises are in Family 19: Stretching HIP FLEXORS (PSOAS, QUADRICEPS, SARTORIUS) in order of relative difficulty (least to most)?

Mat: bicycle & scissors reformer: lunge trap: psoas stretch spine corrector: bicycle & scissors ladder barrel: lay backs & stretches

Which exercises are in Family 19: Stretching HIP EXTENSORS (HAMSTRINGS) in order of relative difficulty (least to most)?

Mat: bicycle & scissors & spine stretch & leg circles reformer: hamstring stretch & elephant & rowing front & stomach massage trap: seated push through & tower & monkey spine corrector: bicycle & scissors ladder barrel: stretches

Which exercises are in Family 19: Stretching ADDUCTORS in order of relative difficulty (least to most)?

Mat: helicopter reformer: feet in straps & splits trap: seated cat spine corrector: helicopter ladder barrel: stretches

Which exercises are in Family 19: Stretching LATERAL LEG in order of relative difficulty (least to most)?

Reformer: feet in straps

Which exercises are in Family 19: Stretching CALVES (SOLEUS, GASTROCNEMIUS) in order of relative difficulty (least to most)?

Reformer: flex releve & Running in place & elephant & jumping, trap: plantarflexion, chair: plantarflexion

Which exercises are in Family 19: Stretching ANTERIOR SHOULDER order of relative difficulty (least to most)?

Mat: telescope & pinwheel, reformer: serve a tray & rowing front, trap: plantarflexion, chair: plantarflexion

What is "the basics " class program?

Preparation: breathing, bridging (for back flexibility and stability, all springs) Foot work: heels, toes, v-feet, wide/2nd position, flex releve, running in place 100'S- 2 sets of 50 Feet in straps (6-10x each exercise): circles, scissors, leg lowers, hamstring stretch for 30-40 secs, adductor stretch for 30-45 secs *knees or feet in straps ARM WORK Supine Arms (10x each exercise): triceps, posterior deltoid pull, arm circles ABDOMINAL WORK 2 (Choose 1 or 2) Roll downs (6 sets) Short box abdominals (8 sets) Kneeling Abdominals (8 sets) 100 's prep with feet on footbar Thee drops to each side ARM WORK 2 (10x each) Seated arm work (on box or carriage): biceps, triceps, serve a tray, hug a tree , Bridging with stable carriage (6x) Single leg knee stretch (10x): flat and/or curved back Lunge (4) moving, one hold Mermaid: (4x each side)