COHR Academy

Pre-learning

Pre-Learning Knowledge Check

This knowledge check must be completed after reading the pre-learning manual and before attending the first in-person training weekend.

30 Questions

70% Minimum score

Weekend 1 Pass before

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Section 01 — Questions 1 to 6

Pilates Principles and Philosophy

01 Within House of COHR, the Pilates principles are best understood as:

a Fixed rules that must be followed in every exercise b Guiding ideas that shape how movement is approached and taught c A historical checklist for classical teaching d Optional additions to contemporary programming

02 Centering in a contemporary Reformer context refers to:

a Switching on one specific core muscle before each exercise b Flattening the lumbar spine to protect the back c The coordinated organisation of the trunk and pelvis to allow movement to flow d Holding maximum abdominal tension throughout the session

03 Control in Pilates means:

a Slow movement at all times b Movement that is appropriate for the task, the load, and the individual c Avoiding any visible effort or fatigue d Performing exercises in a fixed sequence

04 Flow in a Reformer session refers to:

a Continuous movement with no pauses or corrections b Using music to dictate exercise tempo c Continuity and rhythm that makes transitions feel considered and purposeful d Moving as quickly as possible between exercises

05 House of COHR sits within which approach to Reformer Pilates:

a Strictly classical, following the original repertoire order b A contemporary framework that respects classical foundations while reflecting current understanding of movement c A rehabilitation model designed for injury recovery d A hybrid of yoga and Pilates

06 The key difference between classical and contemporary Reformer teaching lies in:

a The quality of the exercises used b How much weight is used on the springs c How teaching decisions are made and how flexibly the work is applied d Whether breath is included in the session

Section 02 — Questions 7 to 12

Anatomy, Alignment, and Movement

07 Neutral spine is best described as:

a A flat back position that protects the lumbar spine b A fixed posture to be maintained throughout every exercise c A functional reference point that reflects the spine's natural curves under load d The correct position for all supine Reformer work

08 Imprinting is:

a Always safer than neutral for loaded exercises b The default spinal position in House of COHR teaching c A considered option that may help in specific situations but is not a routine requirement d Mandatory for all beginner level clients

09 A new client tends to over-posteriorly tilt during footwork in an effort to protect their lower back. Which of the following best describes the likely result?

a Better load distribution through the lumbar spine and surrounding tissues b Visible abdominal gripping, restricted ribs, and unnecessary tension through the neck and jaw c Improved coordination and movement transfer between upper and lower body d A more neutral starting position that supports progressive loading

10 Minor fluctuations in alignment under increasing load are:

a Always signs of poor technique requiring immediate correction b Evidence of an unsuitable exercise choice c Expected and sometimes a normal adaptive response to load d Grounds for stopping the exercise immediately

11 The lumbar spine is typically best suited to:

a Large ranges of rotation under load b Stability, with less available rotation than the thoracic spine c Spinal flexion in all loaded exercises d Extension in all Reformer movements

12 Alignment cues in House of COHR teaching are used to:

a Make every body look the same in each exercise b Enforce a single correct position for each movement c Support clearer movement organisation and reduce unnecessary strain d Replace anatomical understanding in real time teaching

Section 03 — Questions 13 and 14

Breath and Breathing

13 Within House of COHR, breath is treated as:

a A fixed pattern to be imposed on every exercise b A practical tool that supports coordination, effort management, and movement quality c A secondary concern that does not affect teaching decisions d Something clients should manage independently without instruction

14 Explicit breath instruction is best reduced or removed when:

a The exercise involves spring resistance b A client is new to Pilates c Breath cueing is disrupting timing, increasing tension, or causing a loss of flow d The instructor prefers a quieter class environment

Section 04 — Questions 15 to 22

Physiology, Load, and Progressive Programming

15 Progressive overload on the Reformer may be achieved through:

a Increasing spring tension only b Increasing speed only c Adjusting load, range, tempo, leverage, or coordination demand d Adding new exercises every session

16 Mechanical tension matters in Reformer training because:

a It improves the visual appearance of movement b It is the primary driver of strength adaptation c It reduces the need for progressive programming d It eliminates the risk of fatigue

17 Compared to traditional barbell training, Reformer Pilates typically develops:

a Higher levels of absolute maximal strength b Integrated submaximal strength and strength endurance c Olympic lifting capacity d Maximal power output

18 Fatigue becomes a concern in a Reformer session when:

a A client's muscles begin to shake under load b A client is sweating visibly c Movement quality deteriorates beyond what is safe or useful, or compensation replaces the intended training stimulus d A client reaches a high repetition count

19 Strength-biased Reformer sessions are typically characterised by:

a Continuous flow sequencing and minimal rest b Very light springs and high repetitions c Moderate to heavier load, controlled tempo, and more defined rest periods d High-speed transitions between exercises

20 Capacity building in a Reformer context refers to:

a How many exercises a client can perform in one session b Improving a client's ability to tolerate load, coordinate under fatigue, and sustain tension without a disproportionate loss of control c Achieving the highest possible spring tension d Developing flexibility across all planes of movement

21 Skill-dominant exercises are best placed:

a At the end of a session to build toward a peak challenge b Randomly throughout the session c Early in the session when attention and motor control are freshest d Only in advanced level classes

22 Layering in Reformer programming refers to:

a Adding more exercises to increase variety b Increasing complexity purely for entertainment value c The gradual, structured adjustment of demand within an exercise to deepen its effect d Teaching faster transitions between movements

Section 05 — Questions 23 to 27

Teaching Practice, Cueing, and Professional Responsibility

23 Effective cueing in a group Reformer class is best described as:

a Correcting every visible deviation from the ideal shape b Clear, concise, and purposeful, choosing the cue most likely to influence the task usefully c Delivering as much information as possible to support understanding d Using the same cues consistently regardless of how clients respond

24 Tactile cueing should be:

a Used as the default teaching strategy for all clients b Applied with force to ensure clarity c Selective, purposeful, relevant, and always used with clear consent d Avoided entirely in group class settings

25 When a cue does not produce a meaningful change in movement, the most appropriate response is:

a Repeat the cue more firmly b Stop the exercise and explain the anatomy in detail c Adjust, simplify, or try a different approach d Move on without addressing it

26 Scope of practice for a House of COHR instructor includes:

a Diagnosing injuries and prescribing rehabilitation exercises b Teaching generally healthy adults in group Reformer settings c Providing medical clearance for clients with complex health conditions d Replacing the role of physiotherapists in injury recovery

27 Pre-exercise health screening is carried out in order to:

a Replace medical assessment for clients with health conditions b Diagnose injury or pathology before the session begins c Help instructors make informed decisions about exercise selection, modification, and load management within their scope of practice d Satisfy legal requirements only

Section 06 — Questions 28 to 30

Scenario-Based Questions and Pre and Post Natal

28 During a heavy footwork series, a client loses slight pelvic stillness on the final two repetitions but maintains overall alignment, reports no pain, and appears to be managing the load well. The most appropriate response is:

a Immediately regress to a lighter spring b Stop the exercise and correct the pelvic position verbally c Offer a brief cue if appropriate, note the observation, and consider whether load or range needs adjusting before the next exercise d Correct aggressively mid-repetition to prevent the pattern developing

29 Which of the following best describes the current evidence-based position on core training during pregnancy?

a Core training should be avoided from the second trimester to protect the linea alba b Core training can continue throughout pregnancy for most clients, with exercise selection adapted as the pregnancy progresses c Only pelvic floor exercises are appropriate for core training during pregnancy d Core training should be stopped as soon as diastasis recti is identified

30 A client in her second trimester mentions she has been told to avoid lying on her back during Reformer classes. Which response most accurately reflects current guidance?

a Confirm that supine positions should be avoided after the first trimester and adapt all exercises accordingly b Explain that short periods in the supine position are generally well tolerated and that the key indicator is how she feels, encouraging her to communicate immediately if she experiences dizziness or discomfort c Avoid supine exercises for all pregnant clients regardless of trimester to eliminate any risk d Tell her that the research on supine positioning in pregnancy is inconclusive and that she should ask her midwife before continuing

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