Basi Pilates Mat Course Exam Questions
& Answers 2023/2024
Ten principles - ANSWER-Awareness, Balance, Control, Efficiency, Precision, Breath, Concentration, Center, Flow, Harmony
Benefits of working in neutral position - ANSWER-Encourages balanced muscular development of pelvic complex, and correct muscle recruitment.
Using neutral spine position teaches efficient posture and lateral alignment.
Neutral Pelvis - ANSWER-The position of the pelvis when the anterior superior iliac spine (ASIS) on each side of the pelvis and pubic symphysis (PS), are in the same horizontal plane (coronal plane when erect) and the two ASIS are in the same transverse plane.
Finding Neutral Pelvis - ANSWER-When lying supine, the triangle formed by ASIS and PS landmarks should be in same horizontal plane.
Posterior Pelvic Tilt - ANSWER-If PS is higher than ASIS (tuck)
Anterior Tilt - ANSWER-If ASIS is higher than PS (arch)
Muscle Groups that act on Pelvic complex - ANSWER-Spinal Flexors, Pelvic Floor, Spinal extensors, Spinal lateral flexors and rotators, Hip Flexors, Hip Extensors, Hip Adductors, Hip Abductors, Hip external rotators, Hip internal rotators
Benefits of Breathing - ANSWER-Oxygenate blood and nourish body on cellular level
Improve circulation
Calm body and mind
Encourage concentration
Recruit appropriate muscles for the movements
Provide rhythm for movements Breath Cycle - ANSWER-Process of Inhalation and Exhalation
Inhalation - ANSWER-Contraction of the diaphragm to enlarge chest cavity and draw air INTO the lungs
Exhalation - ANSWER-Relaxation of the diaphragm which causes decrease in volume of chest cavity and increase of pressure inside the lungs. To equalize pressure to outside, air is forced out of the lungs
Pilates Breathing - ANSWER-Lateral breathing or intercostal breathing
Muscle Focus - ANSWER-The muscle or group of muscles that is the primary focus of the exercise.
Objectives - ANSWER-Describes action of muscle
Cues - ANSWER-Actual execution of exercise (precision)
Stabilizers - ANSWER-Stabilize the movement
Movers - ANSWER-Muscles that produce the movement
Synergists - ANSWER-Members of a group of muscles working together to produce a movement
Initiators - ANSWER-A link between stabilizers and movers when transitioning from stable, static state to mobile state
When and where was Joseph Pilates Born - ANSWER-Germany 1880
When was first Pilates studio opened and where - ANSWER-1926, New York General protocols of safety - ANSWER-Warm up
Prepare body
Monitor heart rate and body temperature
Cool Down
Fundamental Level Exercises Module 1 - ANSWER-Pelvic Curl
Spine Twist Supine
Chest Lift
Chest Lift with Rotation
Single leg lifts / Leg changes
Hundred Prep
Roll up
Leg Circles
Rolling like a ball
Spine stretch
Side lifts
Back extension
Rest position
Anatomical position - ANSWER-Body facing forward, feet are parallel to each other, arms are at he sides with the palms facing forward
Planes of motion - ANSWER-Sagittal, Frontal, Transverse
Sagittal Plane - ANSWER-Divides body into unequal left and right portion
Mid-Sagittal Plane (Median) - ANSWER-Divides the body into equal right and left and is midline
Coronal Plane - ANSWER-Divides body into anterior and posterior
& Answers 2023/2024
Ten principles - ANSWER-Awareness, Balance, Control, Efficiency, Precision, Breath, Concentration, Center, Flow, Harmony
Benefits of working in neutral position - ANSWER-Encourages balanced muscular development of pelvic complex, and correct muscle recruitment.
Using neutral spine position teaches efficient posture and lateral alignment.
Neutral Pelvis - ANSWER-The position of the pelvis when the anterior superior iliac spine (ASIS) on each side of the pelvis and pubic symphysis (PS), are in the same horizontal plane (coronal plane when erect) and the two ASIS are in the same transverse plane.
Finding Neutral Pelvis - ANSWER-When lying supine, the triangle formed by ASIS and PS landmarks should be in same horizontal plane.
Posterior Pelvic Tilt - ANSWER-If PS is higher than ASIS (tuck)
Anterior Tilt - ANSWER-If ASIS is higher than PS (arch)
Muscle Groups that act on Pelvic complex - ANSWER-Spinal Flexors, Pelvic Floor, Spinal extensors, Spinal lateral flexors and rotators, Hip Flexors, Hip Extensors, Hip Adductors, Hip Abductors, Hip external rotators, Hip internal rotators
Benefits of Breathing - ANSWER-Oxygenate blood and nourish body on cellular level
Improve circulation
Calm body and mind
Encourage concentration
Recruit appropriate muscles for the movements
Provide rhythm for movements Breath Cycle - ANSWER-Process of Inhalation and Exhalation
Inhalation - ANSWER-Contraction of the diaphragm to enlarge chest cavity and draw air INTO the lungs
Exhalation - ANSWER-Relaxation of the diaphragm which causes decrease in volume of chest cavity and increase of pressure inside the lungs. To equalize pressure to outside, air is forced out of the lungs
Pilates Breathing - ANSWER-Lateral breathing or intercostal breathing
Muscle Focus - ANSWER-The muscle or group of muscles that is the primary focus of the exercise.
Objectives - ANSWER-Describes action of muscle
Cues - ANSWER-Actual execution of exercise (precision)
Stabilizers - ANSWER-Stabilize the movement
Movers - ANSWER-Muscles that produce the movement
Synergists - ANSWER-Members of a group of muscles working together to produce a movement
Initiators - ANSWER-A link between stabilizers and movers when transitioning from stable, static state to mobile state
When and where was Joseph Pilates Born - ANSWER-Germany 1880
When was first Pilates studio opened and where - ANSWER-1926, New York General protocols of safety - ANSWER-Warm up
Prepare body
Monitor heart rate and body temperature
Cool Down
Fundamental Level Exercises Module 1 - ANSWER-Pelvic Curl
Spine Twist Supine
Chest Lift
Chest Lift with Rotation
Single leg lifts / Leg changes
Hundred Prep
Roll up
Leg Circles
Rolling like a ball
Spine stretch
Side lifts
Back extension
Rest position
Anatomical position - ANSWER-Body facing forward, feet are parallel to each other, arms are at he sides with the palms facing forward
Planes of motion - ANSWER-Sagittal, Frontal, Transverse
Sagittal Plane - ANSWER-Divides body into unequal left and right portion
Mid-Sagittal Plane (Median) - ANSWER-Divides the body into equal right and left and is midline
Coronal Plane - ANSWER-Divides body into anterior and posterior
