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:
✓ B) The spine's natural curves are maintained — pelvis level, ribs over hips, head over shoulders.

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.
✓ B) FALSE — depending on body position, more springs can make an exercise easier (e.g. stabilising the carriage for footwork) or harder (e.g. resisted arm pulls).

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?
✓ C) During footwork — heavier springs stabilise the carriage and support the pelvis.

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:
✓ B) Breathing into the sides and back of your ribcage.

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.