BASI Pilates Mat Exam 2024 Questions And Answers 100% Correct!

Pelvic Curl (Foundation) - ANSWERSHook lying position Movment: INHALE to prep, EXHALE draw abdominals in and curl pelvis and spine off mat, INHALE pause, EXHALE roll spine down to start Spine Twist Supine (Foundation) - ANSWERSSupine arms in a T-position with palms up and legs in tabletop Movement: INHALE lift pelvis to lower legs to one side, EXHALE draw abdominals in and return to start Chest Lift (Foundation) - ANSWERSHook lying position fingers interlaced behind head Movement: INHALE prep, EXHALE lift head and chest, INHALE pause, EXHALE lower head and chest, return to start Chest Lift with Rotation (Foundation) - ANSWERSHook lying position fingers interlaced behind head Movement: EXHALE rotate to one side, INHALE back to center, EXHALE rotate to other side, INHALE back to center Leg Lifts (Foundation) - ANSWERSHook lying position Movement: EXHALE lift one leg, INHALE lower leg Leg Changes (Foundation) - ANSWERSHook lying position Movement: EXHALE with each knee in/toe touch to the floor, INHALE during the change/crossing of legs Hundred Prep (Abdominal Work) - ANSWERSSupine legs tabletop with arms overhead Movement: EXHALE lift arms, head, and chest, bringing arms into shoulder extension, INHALE lower body, return to start Roll Up (Abdominal Work) - ANSWERSSupine with arms overhead, legs straight and together and feet pointed Movement: INHALE lift arms up and forward followed by head and chest, EXHALE roll up, INHALE pause, EXHALE roll down back to start Leg Circles (Foundation) - ANSWERSSupine arms in T-position (palms up). One leg up to the ceiling (DF) one leg on mat (PF) Movement: INHALE to begin crossed circle (down and around), EXHALE circle other direction, INHALE circle, EXHALE circle, INHALE circle, repeat other leg Rolling/Roll-Like-A-Ball (Spinal Articulation) - ANSWERSSit in a balance position, body in a ball shape, legs bent with hands on shin and feet off mat Movement: INHALE roll back, EXHALE roll forward, return to start Spine Stretch (Spinal Articulation) - ANSWERSSit upright with legs straight, feet DF shoulder width apart, arms reaching forward parallel to mat and palms facing each other Movement: INHALE to begin, EXHALE roll down and forward through spine, INHALE pause, EXHALE restack spine to starting position Side Lifts (Lateral Flexion/Rotation) - ANSWERSLying on side with one arm straight under head and other arm either straight placed on side of body or placed directly in front of body with elbow bent for support Movement: EXHALE lift legs, INHALE lower legs without touching mat Back Extension (Back Extension) - ANSWERSLying prone, forehead on mat, arms by sides with palms pressing against legs Movement: INHALE lift upper trunk, EXHALE lower upper trunk without touching mat (or exhale lift, inhale lower if trying to co-contract abdominals) Rest Position (Foundation) - ANSWERSChild's pose, breathe freely