Yoga TT 200
Master the Art of Yoga: 200-Hour Teacher Training Quiz
Welcome to the 200-hour Yoga Teacher Training Quiz! This quiz is designed to test your knowledge of the fundamental principles and concepts of yoga, including the eight limbs, yoga asanas, pranayama techniques, and anatomy related to yoga practice.
Whether you're a seasoned instructor or a passionate student, this quiz will help you:
- Gauge your understanding of key yoga concepts.
- Reinforce your learning in a fun and engaging way.
- Prepare for certification assessments and deepen your yoga practice.
Choose the correct Spelling and meaning
Yamas- restraints; how we interact with others
Yhamas- restraints; how we interact with others
Yahmas-Observancies; how you interact with others
Choose the correct spelling and meaning
Niyamas-Restraints; how we interact with others
Niyamas- Observations; how you interact with yourself
Nihyama-Observations; how how interact with yourself
Choose the correct spelling and meaning
Asyanas- mindful breathing
Asanas-postures
Aysana-Postures
Choose the correct spelling and meaning
Pranayama-mindful breathing
Pranayama-postures
Pryanayama- mindful breathing
Choose the correct spelling and meaning
Pratyahara-Withdrawal of the senses
Pratyaharas- Withdrawal of the senses
Prayahara- Concentration
Choose the correct spelling and meaning
Dharanas- Postures
Dharana-Surrender to god
Dharana-Concentration
Choose the correct spelling and meaning
Dhyhana-Concentration
Dyhana-Self study
Dyhana- Sustaining awareness under all conditions; meditation
Choose the correct spelling and meaning
Samadhi-Return to the original silence. merge. One with god
Samadhi- Surrender to god
Samadhis- One with God
Yamas
Ahimsa-Kindness, non violence
Stay- Truthfulness, honesty
Asteya- non stealing
Tapas-Austerity
Brahmaarya- Purity, moderation and cleanliness
Aparigraha- Generosity, non-hoarding
Saucha- Purity
Niyamas
Tapas- Austerity
Saucha- purity, cleanliness
Mula Bandha
Santosha- Contentment, peaceful
Isvarapranidhana- Surrender to god
Coccyx
Svadhyaya- Self-study
Five movements of the spine
Axial Rotation- rotating around an axis
Axial Extension-Bending over to the side
Axial Extension- Lengthening upward like a string is attached to the ceiling
Extension- lengthening like a backbend
Extension- Spread out and stretch out as far as you can
Flexion- Bending as in a forward fold
Lateral Flexion- leaning over to the side
What is a Mula Bandha?
Throat area, neck and upper spine
Root, area between the naval and pelvic floor
Body lock
What is a Uddiyana bandha?
Focuses on the area between the diaphragm and upper abdomen
Root area between naval and pelvic floor
Throat area neck and spine
What is a Jalandhara bandha?
Root area. Between the naval and pelvic floor
Focuses on the area between the diaphragm and upper abdomen
Throat area, the neck and upper spine
Which are the three diaphargms, and where are they located?
Vocal- throat area
Vocal and oral- throat area the glottis or space between the vocal chords
Respiratory and Thoracic- Dome shaped, separates abdomen and respiratory cavity. Principal muscle of respiration. As it contracts it lowers down.
Spinal and Pelvic- from the base of the skull to the pelvic region
Pelvic- In the pelvic area
What is the SI Joint?
Sacroilliac joint- this joint is very apt to be injured
Sacrum- very important in the back
Sacroilliac Joint or the Sacrum ( the lowest part of the spine besides the tail bone) and the ilium ( elephant ears or the hip bone)
The SI Joint is very apt to be injured since it is designed to be stable with very little movement. It can be destabilized in yoga practice. This may occur with too much stretching. The best way to avoid this is to move the sacrum and ilia together and to keep the sacrum in a neutral position which is angled in a standing position.
True
False
Hyoid Bone- Horseshoe bone that articulates well with other bones in the body. To engage this bone keep your chin level and gaze low.
True
False
Hyoid Bone- The Horseshoe shaped bone that does not articulate well with any other bone in the body. To engage this bone, you should keep your chin level and gaze low. Then as you exhale draw the hyoid bone up and back toward the base of the skull as you lift your head.
True
False
The Breath and exhale-- Exhalation is the keystone of the breath. A good long deep exhale does which of the following-
Removes pranic impurities during exhalation
A good exhalation makes room for a good inhalation which nourishes the body
Exhalation Slows, quiets and controls the breath which is extremely important to our bodies for calmness and peace.
All the above
Forward Fold- Emphasize hinging at the hip and bending of the knee. Maintain a neutral spine to protect the spine from injury during this pose. The spine should be in axial extension during a forward fold.
True
False
All the Major Nadis originate from the base of the spine and travel up. What are the three major nadis and their locations?
Pingala ( Surya)- flows through the left nostril and associated with the sun
Pingala (Surya)- flows through the right nostril and is associated with the sun
Ida ( Chandra)- Flows thru the left nostril and associated with the moon
Nadis ( river of energy) energy of the body
Sushumna- The central channel
The Nadis(river of energy) cross at the Chakras(energy wheels of the body). The Nadis are protected by the mind and body.
True
False
The Nadis(river of energy) cross at the Chakras(energy wheels of the body). The Nadis are protected by the Pranic Sheath.
True
False
Shape and volume change during breathing. Which of the following areas experience change?
Abdomen and the thoracic area both have shape changes during a breath
The thoracic has a volume change.
The Thoracic only has a change in volume
The abdomen only has a shape change.
Thoracic- Breath in, decrease the volume and shape change. Exhale, increase the volume and shape change.
True
False
Thoracic- Breath in, increase the volume and shape change. Exhale, decrease the volume and shape change.
True
False
Abdomen- Breath in, abdominal cavity will protrude, exhale, abdominal cavity will settle back down
True
False
Yoga Sutra- A manual for consciousness and stilling the mind
True
False
Anatomical principals of twists
Engage axial extension to enter a twist
Visualize the spinal staircase when twisting
Initiate twists from the internal organs and the inner body
Keep in mind that whereever the pelvis goes, so does the rest of the spine
Move the pelvis as a unit (Sacrum and 2 hip bones) to avoid injury especially the SI joint
Use the abdominal muscles to increase as well as limit the spinal rotation
Enter twists on exhales Release a tad bit in inhales and reengage on exhalation
Never force a twist
None of the above
All of the above
There are two parts of the Autonomic nervous system. We want a harmonious balance between these two systems. Respiration allows us to interact with this nervous system. We calm it by breathing pranayamas. Which of the following. Are the two main parts of the nervous system and their responses?
Parasympathetic- Fight, Flight and Freeze
Sympathetic- Fight, Flight and Freeze
Sympathetic- Rest and Digest
Parasympathetic- Rest and Digest
Which of the following are the steps of Warrior Feet, and the correct order?
Toes parallel, Stack Joints ( shoulders over hips, over knees, over feet), Root into the 4 corners of the feet
Stack joints ( shoulders over hips, over knees, over feet), toes parallel
Root into the 4 corners of the feet, toes parallel, Stack joints
Abdominal muscles and the general directions that the fibers run
External Oblique- they run across the abdomen line and "x"
Internal Oblique- they run across the abdomen like an "x"
Rectus abdominus- This muscle runs up and down the front of the body
Transverse abdominus- This muscle runs around the body girdling it.
A,B and C only
B,C, and D Only
All the above
None of the above
Protecting the spine in a backbend; Thoracic spine is the focus here due to the fact that it has the least capacity for extension. There are a few safety steps to take before engaging in a backbend to help keep the body from over compensating by extending too much in the cervical and lumbar spine. The elongation here is an example of Axial Extension. Which of the following are proper safety steps?
Prep the shoulders and the complex of the upper thighs/groin/hip flexors before doing a back-bend
Elongate the spine as the hyoid bone is drawn back and up into the body
Focus on elongation and extension of the thoracic spine
Warrior Knees are made of three parts Quad, knee, and shin. Which is the order and how they are used?
Firm Quads, Line up 2nd and 3rd toes with Knee and Vertical shin
Vertical Shin, Firm quad and Line up big toe with knee
Mudra is a specific hand position in yoga. It is used to bring us into a specific state of mind.
True
False
What is a counterpose?
A pose to go as a secondhand pose to keep the flow going throughout the body
A counterpose is a pose that is "opposite" of a pose completed before it. It helps neutralize a big action in the body. It brings the body back to the neutral and should be less intense than the original pose
A counterpose is a pose that is similar to the pose completed before it, to help bring you back to neutral and should be a little less intense then the original pose.
What are the seven Tree Pose Modifications
Kick-Stand your feet
Put your foot on your calf instead of thigh
Put your toes on the ground
Put your toes on a block
Use the wall to balance
Use a chair to balance
Let the knee come forward where you are comfortable
All the above
None of the above
To bear your weight in your hands and wrists you need to place your hands on the mat shoulder width apart, place wrists under your shoulders, press into the thumb mound, pointer finger mound, pinky finger mound, make an imaginary dome in the palm of your hand
True
False
Dynamic Movement within poses is to move the pose with the breath. Staying in motion by repeating the movement. This helps with...
Muscle memory
Helps a student learn how to enter a pose
Cue muscles that are used in transisitons
A, and B only
B, and C only
A, and C Only
All the above
None of the above
Static Movement is holding the pose with the breath. This is less challenging.
True
False
Static movement is holding the pose with the breath. This is more challenging.
True
False
What are the 3 types of Macro sequencing
Thematic sequence like for time of day, time of year, based on injury
General well-rounded sequence
Pinnacle Pose sequence where the entire practice leads to the pinnacle pose and then go back down after the pose eventually to Savasana
Transition sequence to make kinesiological sense
Micro sequencing is the little poses in each section of the Macro sequence. This means each little step on the journey.
True
False
Macro Sequencing is the big picture. The poses you will do during a class. This can also be called the roadmap for the class.
True
False
What are some of the best practices for transitioning into poses
Dont Flip/flop from one position to another. Make sure to use a logical sequence using all the areas of standing, kneeling, supine, and prone in a proper order
Cue joint actions that are used in the transitions
Cue muscles that are used in the transitions
Transitions need to make kinesiological sense
Use a pause then doing transitions.
None of the above
All of the above
What are the seven levels of assists
Verbal Cues to the entire class
Narrate your touch
Verbal cues to people with X,y,z issue
Verbal cues to a specific student
Lift hips to the sky
Verbal cues that ask the students to perform the physical assist on themselves
Supplying props
Physical assist via a block
Physical touch via hand or other body part
What are the 6 parts of the Physical touch via hand or other body part?
Request and recieve permission
Use a calm and confident tone
Take a calm breath when you are near the student and before you start the assist
Be cognizant of your depth of pressure
Narrate your touch
Merge and return to original silence, one with god
Choose an assist that empowers, rather than disempowers the student
A,B,C,D only
A,B,C,D,G Only
None of the above
All of the above
What are the last four limbs of yoga
Pratyahara, Dharana, Dhyana, and Samadhi
Samadhi, Dhyana, Yamas, and Niyamas
Pratyahara is which of the following
Merge, return to original silence, one with God
Sustaining awareness in all situations. A link has been established between the person and the object
Concentration and deep reflection and focus lead to Dhyana
Withdrawal of the sense. We teach this thru centering and stillness, focus and breath
Dharana is which of the following
Merge, return to original silence, one with God
Sustaining awareness in all situations. A link has been established between the person and the object
Concentration and deep reflection and focus lead to Dhyana
Withdrawal of the sense. We teach this thru centering and stillness, focus and breath
Dhyana is which of the following
Merge, return to original silence, one with God
Sustaining awareness in all situations. A link has been established between the person and the object
Concentration and deep reflection and focus lead to Dhyana
Withdrawal of the sense. We teach this thru centering and stillness, focus and breath
Samadhi is which of the following
Merge, return to original silence, one with God
Sustaining awareness in all situations. A link has been established between the person and the object
Concentration and deep reflection and focus lead to Dhyana
Withdrawal of the sense. We teach this thru centering and stillness, focus and breath
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