Pilates BASI Written Exam 2024 Study Guide Graded A

When and where was Joseph Pilates born? - Dusseldorf, Germany, 1883 What did Pilates do in England? - Worked was a war camp with rehab for sick and disabled When did he come to America? - Came to NYC in 1926 What is controlology? - When stabilizing muscle groups are encouraged to work isometrically to maintain correct positioning and alignment. What are the 10 principles of Pilates? - Awareness Balance Breath Concentration Center Control Efficiency Flow Precision Harmony (all bad bitches can call Christy especially for precision and harmony) When are you in neutral pelvis? - When the ASIS and pubic symphysis is on the same horizontal plane and two ASIS are on the same transverse plane Can the spine be neutral when the pelvis is not? - When the spine is in neutral the pelvis must be neutral, however, the pelvis may be neutral when the spine is not What are the pros of using a neutral pelvis? - encourages muscular development and correct muscle recruitment teaches efficient posture and ideal alignment pelvis alignment influences body segments above and below it What are the benefits of breathing in Pilates? - -oxygenates blood -improve circulation -calm the mind and body -encourage concentration -recruit the appropriate muscles for the movements -provide an 'inner' rhythm for the movements What happens during the breathing cycle? - inhale- diaphragm lowers and enlarges cavity. pressure inside the lungs is lower than the pressure outside exhale- diaphragm relaxes and decreases volume of cavity. increases pressure of the lungs and equalizes the pressure to the outside (air is forced out) How much of the respiratory effort is the diaphragm responsible for? - 75% What kind of breathing does Pilates use? and why? - lateral breathing of "intercostal breathing". it maintains ab contraction while performing exercises during inhalation. What is shaped breathing? - using breathing patterns What is Muscle Focus? - the muscle or group of muscles that is the primary focus of the exercise What are Objectives? - the objective describes the action of the muscle being used. although there may be one muscle focus, there could be many objectives. What are the Cues? - Cues are the actual execution of the exercise. precision provides results. Cue is to communicate which leads to good understanding which leads to success What are Movers? - generating or controlling movement What are the Antagonists? - actions oposite to movers What are the Synergists? - neutralizes undesired actions of movers What are the Stabilizers? - muscles that hold body parts still What is BASI's SIM? - Stabilizer- stabilize the body Initiator- initial cue or focus of movement Mover- move part of the body What do you engage first before the movement takes place (SIM)? - Initiators (it is understood as the mind part of the movement), the initiator will in fact be either a stabilizer or a mover What do you think about during an execution of movement (SIM)? - stabilizers to promote efficient movement Pelvic Curl BLOCK BREATH MUSCLE FOCUS OBJECTIVES