Reformer Know Your Stuff Workbook

Q1. Who invented the Pilates Reformer, and what was his original motivation for creating it?
✓ A) Joseph Pilates — to help injured WWI internees and bedridden patients rehabilitate using bed springs as resistance.

Q2. What was Joseph Pilates trying to "reform" with the Reformer?
✓ C) The body itself — improving posture, breathing, alignment and overall movement quality.

Q3. Which set of three options correctly names three of the core Pilates principles?
✓ B) Breath, Concentration, Control.

Q4. During a Reformer exercise, the recommended breathing pattern is:
✓ C) Lateral thoracic breathing — inhale into the sides and back of the ribcage, exhale on the effort.

Q5. "Neutral alignment" of the spine and pelvis means:
✗ A) A completely flat lower back pressed into the carriage at all times. (correct: b)

Q6. Which of the following correctly pairs a Reformer part with its function?
✓ C) Carriage — the moving platform the client lies, sits, kneels or stands on.

Q7. What is the role of the Reformer's springs?
✓ C) They provide variable resistance that can either assist or resist the movement depending on body position and direction.

Q8. TRUE or FALSE: More springs always make a Reformer exercise harder.
✗ C) TRUE — but only for advanced clients. (correct: b)

Q9. What is the difference between the LONG BOX and the SHORT BOX?
✓ A) The long box runs lengthwise along the carriage (used for prone work like Pulling Straps and Swan); the short box sits widthwise across the carriage (used for seated work like Round Back and Twist).

Q10. A jumpboard on the Reformer is primarily used for:
✓ B) Low-impact cardiovascular jumping exercises in a supine position.

Q11. When choosing spring tension for a client, which combination of factors is most important to consider?
✓ B) The client's strength, experience, the body position used, the specific exercise, and any injury history.

Q12. When would you typically use MORE springs for a client?
✗ B) During Long Stretch or planks where reduced springs make the exercise more challenging. (correct: c)

Q13. When would you typically use FEWER springs for a client?
✓ B) During Long Stretch, planks, or unsupported abdominal work — less resistance makes the stabilisers work harder and protects vulnerable joints.

Q14. Which is more important when training a client on the Reformer?
✓ C) Good control and proper form — load means nothing if the movement is poor.

Q15. SCENARIO: A beginner client is struggling to keep good alignment during footwork. Should you add more springs or take springs away?
✓ B) Add more springs — heavier resistance stabilises the carriage and gives the client a firmer base to organise their alignment against.

Q16. Which of these is the most complete pre-class safety check before a client uses the Reformer?
✓ B) Check straps, springs are seated and locked, headrest position, carriage stops/safety chain, surroundings clear, client PAR-Q/contraindications.

Q17. Before a client places their feet on the footbar, what must you ALWAYS check?
✓ B) That the footbar is securely locked in position.

Q18. TRUE or FALSE: It's safe for a client to lean on the jumpboard while you adjust the springs.
✓ B) FALSE — never adjust springs while a client is loading the carriage or jumpboard. Carriage must be unweighted.

Q19. Which of the following is a list of THREE genuine contraindications you would screen for or modify around on the Reformer?
✓ B) Late-term pregnancy, uncontrolled high blood pressure, recent abdominal surgery.

Q20. SCENARIO: Your client tells you they have lower back pain. Which is the SAFEST approach to exercise selection?
✓ B) Avoid or carefully modify loaded spinal flexion and deep forward bends; favour neutral-spine work, gentle extension, and stability exercises.

Q21. In Pilates teaching, a "cue" is best described as:
✓ B) A short, intentional instruction that guides the client's alignment, movement, breath, focus or correction.

Q22. Which of these reflects the recommended order of cueing during an exercise?
✓ B) Alignment → Movement → Breath → Imagery → Correction.

Q23. Which set lists THREE different types of cueing an instructor can use?
✓ B) Verbal, Visual (demonstration), and Tactile (hands-on).

Q24. Why is it important for YOU to practise the Reformer exercises in your own body before teaching them?
✓ B) So you have an embodied understanding — you can only cue well what you've genuinely felt, and you experience the same challenges your clients will.

Q25. "Embodiment" in Pilates teaching means:
✓ B) Knowing the work in your own body through personal practice, so your cueing comes from felt experience and not just intellectual knowledge.

Q26. A correctly-functioning Reformer carriage should:
✓ B) Glide smoothly along the runners.

Q27. When teaching a group Reformer class, your FIRST priority is:
✓ C) Safety and proper form for all clients.

Q28. Lateral thoracic breathing means:
✗ A) Breathing into your belly. (correct: b)

Q29. A "regression" in Pilates means:
✓ B) Making an exercise easier or more accessible.

Q30. Before transitioning to a new exercise, you should ALWAYS:
✓ C) Make sure the carriage is fully closed and stable.