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Polestar Pilates Mat Update) QUESTIONs and Verified Answers| Grade A| 100% Correct ### Answers to Polestar Principles and Pilates QUESTIONs
1. **QUESTION:** Which has major effect on successful
rollup
**Answer:** thoracic mobility, gaze, pelvic position, shoulder
ROM
**Rationale:** The document lists all four factors (thoracic
mobility, gaze, pelvic position, shoulder ROM) without specifying one as the "major" effect, implying all contribute significantly to a successful roll-up. Since no single factor is prioritized, all are included as per the text.
2. **QUESTION:** Muscle guarding in the low back comes
from
**Answer:** superficial muscles in a state of pain excitation,
deep mm in state of pain inhibition
**Rationale:** The document states this verbatim, noting
"mm" means "muscles."
3. **QUESTION:** What are the 6 Polestar principles
**Answer:** breathing, axial elongation and core control,
spine articulation, organization of head neck and shoulders,
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weight bearing and alignment of extremities, movement integration
**Rationale:** The document lists these six principles
verbatim.
4. **QUESTION:** Osteoporosis contraindications
**Answer:** avoid thoracic spine flexion, sidebend or
rotations
**Rationale:** The document states these contraindications
verbatim.
5. **QUESTION:** Who studied with Pilates
**Answer:** Carola Trier, Romana Kryzanowska
**Rationale:** The document names these two individuals
verbatim as Pilates’ students.
6. **QUESTION:** Rollover requires
**Answer:** spine mobility, proper body organization
**Rationale:** The document states these two requirements
verbatim.
7. **QUESTION:** To do swimming need 3s on fitness
assessment:
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**Answer:** prone shoulder flexion, superman
**Rationale:** The document lists these two fitness
assessment components verbatim, though only two are provided despite "3s" suggesting three; no third is specified.
8. **QUESTION:** Curl tailbone to ceiling cues what
**Answer:** posterior pelvic tilt
**Rationale:** The document states this verbatim.
9. **QUESTION:** Kneeling side kick requires which Polestar
Principles
**Answer:** UE wt bearing, full body integration
**Rationale:** The document specifies these two principles
verbatim, with "UE wt bearing" aligning with "weight bearing and alignment of extremities" and "full body integration" with "movement integration."
- **QUESTION:** Fitness screen: Superman tests
**Answer:** spine extension mobility, hip extensor strength,
shoulder organization
**Rationale:** The document lists these three elements
verbatim.
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11. **QUESTION:** Indirect cueing
**Answer:** "imagine your spine is like a string of pearls"
**Rationale:** The document provides this example
verbatim.
12. **QUESTION:** Which exercise most challenging for core
control in spine flexion
**Answer:** control balance
**Rationale:** The document states this verbatim.
- **QUESTION:** Ways to progress exercises:
**Answer:** increase lever length, decrease base of support,
slow the tempo
**Rationale:** The document lists these three methods
verbatim.
14. **QUESTION:** Which exercises have same orientation to
gravity
**Answer:** double leg kick & leg pull front
**Rationale:** The document states these two exercises
verbatim, both performed prone.