BASI Pilates Mat Exercises Exam With Questions And Answers Already Graded A+

BASI Pilates Mat Exercises Exam With Questions And Answers Already Graded A+ Pelvic Curl - Block- Foundation. Level Fundamental. Muscle Focus - Abs and hamstring - ANSWERCues- Arms push to floor. Abs drawing down. Cue from ankles up. Back of ribs into mat. Back of body active. Front of body lengthened. Posterior tilt turns on glutes. Spine Twist Supine. Block- Foundation. Level- Fundamental. Muscle Focus. Abs - ANSWERCues- legs together as one. Lower back on mat. Shoulders down. Don't arch lower back. Rotate around spine. Squeeze inner thighs to come back. Cue counter rotation, when hip goes up, roll ribs in the other direction. Keep knees in line. Reveals what's happening in the hips. Chest Lift with rotation. Block- Foundation. Level- Fundamental. Muscle Focus- Abs and obliques. - ANSWERCues- Rotate from ribs not neck. Supposed to burn and be hard. Keep distance between hips and ribs the same. Level hip plane. Small rotation, lots of lift. Eyes track to side of thigh. Don't drop back with neck. Lack of height can be thoracic tightness, soft ball under base scapula helps. Leg Lifts/Leg Changes. Block- Foundation. Level Fundamental. Muscle Focus- Abs. - ANSWERCues- stabilise abs. keep 90⁰ angle. Point toe and tap. Pits to hips. Draw ribs in. No rib flare. Pull abs away from string between hips, or sunburn. Err public bones to nose. Look down body to check on hip hitch. Ribs down. Hundred Prep. Block- Ab work. Level Fundamental. Muscle Focus- Abs - ANSWERCues- 6-10 reps. Quality not quantity. Arms lifted, not rest on mat. Rib cage stay down. Neutral pelvis. Spine pushing into mat. Lengthen neck and shoulders away from ears. Adapt with feet down. Looking for pelvic, lumbar stability before progress to full 100. Legs need to be strong not floppy. Progression - bent, vertical, angled or one at a time. roll up. Block- Ab work. Level- Fundamental. Mucle Focus- Abs. - ANSWERCan struggle with tight hip flexor. Wrong if it's easy. Arms overhead. Arms straight. Rib cage down. All about curves not strength. Keep C shape. Point feet. 'Hold the picture '. Can bend legs to modify. Cue shape all the way through. Push lower back to floor. Keep stomach shape. Don't loose head. Find same shape on way down so that lower back connects. Go as far forward as lower back would still be on wall. Leg Circles. Block-Foundation. Level- Fundamental. Muscle Focus- abs. - ANSWERLift to table top. catch and let go. stabilise with abs. anchor opposite hip and leg. Arms at T. Palms up. inhale full circle. Exhale full circle. If bend, femer needs to stay vertical. Rolling like a Ball. Block- Foundation. Level- Fundamental. Muscle Focus- Abs. - ANSWERAll about distance from heels to sit bones and C shape of spine. Eye line passes knees. Tight squeeze with elbows. Don't kick back head. About learning to flex the spine. Pull stomach away from thighs. Start with teetering test. Spine Stretch. Block- Foundation. Level- Fundamental. Muscle Focus - Abs and Back extensors. - ANSWERStart with yoga pose of pushing hands onto mat by sides to get straight spine. OK to bend legs if needed. Looking for lower back to be straight. All about strong in the hip felxors. OK for it to feel strong. Feet mat width and dorsi flexed from ankles not toes. Fire ball under stomach, stomach pulling away from thighs. Don't over stretch. More about opening lower back that flattening upper. Lift up at same time with Abs. Not about how far you can reach. Hands track over feet. Hip Circles Prep. Block- Lat Flex and rotation. Level- Advanced. Muscle Focus- abs, obliques, hip flexors. - ANSWERCues- lift coming from upper back. Err to posterior tilt. Keeping pelvis stability is more important than lower low with legs. Drawing a D with legs. One way and then the other. Shoulder girdle string and still. Side Kick Kneeling. Block- Lat flex and Rotation. Level- Advanced. Muscle Focus- Hip abductors. Shoulder stabilisers. - ANSWERCues- Hand behind head with elbow in periferal vision. Leg at hip height. Err to posterior tilt. Tuck tail bone under with abs. Don't collapse into supporting arm. Long reach from hip socket. Think of flat back against a wall. Stable pelvis. Side Bend. Block- Lat flex and rotation. Level- Advanced. Muscle Focus- Ab obliques. - ANSWERCues- Adaptation can keep bottom leg down. Lift out of wasit. Head stays in line with spine. Not forward. Engage into shoulder stability before lifting. Feet locked into each other. Pits to hips. Weight should all be into front leg, could even lift back leg. Legs squeeze together and stay together when lifting and lowering. Don't rib flare. Swan Dive Prep. Level- Back Extension. Level- Advanced. Muscle Focus- Back extensors. - ANSWERCues- Break down to teach. Cervical and upper back lift first. Elbows stay down as open through front of body. High as can with elbows down. Shine light from breast bone. Keep shoulders out of ears. Imagine dragging hands towards on mat towards feet. Height depends on personal spinal movement. Effective in own person range. Legs as close as comfortable for individual. Around hip width. As lift keep elbows close to body and avoid scapular elevation. On way back down, legs come up. Side Lifts. Block- Lateral Flex/rotation. Level- Fundamental. Muscle Focus- Ab obliques - ANSWERNice to start with curled legs and hand on upper ribs to feel a lateral breath. Arm under head, palm up. Err towards posterior tilt. Hand in front or along leg. Focus in shortening and lengthening of waist, not leg lift. Not from lower back. Legs cab ne slightly forward. Get abs engaged. Back Extension. Block- Back Extension. Level Fundamental. Muscle Focus- Back Extensors. - ANSWERErr towards posterior tilt. Light tuck not a squeeze. Legs only slightly active. Lengthen lower back using abs. Not a high lift. Rib cage rests on mat. Legthen tail bone to heels. Lift tummy away from ice cube under belly button. Imagine hands over ears pulling your head away from shoulders. Think pits to hips. Looking to feel in mid back. Smaller movement makes it easier to connect. Push breastbone forward. Light shining from centre of chest. Finger tips to heels. Rest Position/ Childs Pose. Block- Foundation. Level- Fundamental. Muscle Focuslower back relaxation. - ANSWERGo as far as you can with finger tips. Think pits to hips. forehead down if can. Knees together will stretch lower back more. Tail bone sinking to heels. Lateral breathing to open up lower back even more. Hundred. Block-Ab work. Level- Intermediate. Muscle Focus- Abs. - ANSWERStraight legs or table top, not in-between. Table top to start and return. Stabilise with abs and lower back. Smooth inhale for 5, smooth exhale for 5. Anterior tilt and stomach doming signs that need to lower legs. Adapt by staying in table top, one leg up one down, or feet on floor. Can support neck by swapping hands behind neck. Double Leg Stretch. Block- Ab Work. Level- Intermediate. Muscle Focus- Abs - ANSWERDynamic, active movement. Strong pull on knees. Modify with arms behind legs and legs lower. Shape of pelvis, trunk and head stays the same throughout. Single Leg Stretch. Block-Ab work. Level- Intermediate. Muscle Focus - Abs. - ANSWERKeeping contraction of abs so shape not changing. Use biceps as place hands on knee. Strong connection, push knee into hip joint. Heels on the same line. Shin of shin of bent leg parallel to mat. Criss Cross. Block- Ab work. Level- Intermediate. Muscle Focus- Abs and obliques. - ANSWERRotating to bent leg, nose in line with breast bone is important. Lift more, rotate less, more flexion. Cue keeping/sliding legs together especially as get tired. Heels in same line. Elbows in periferal view. All rotation from ribs not head. Saw. Block- Lateral Flex/rotate. Level- Intermediate. Muscle Focus- hamstrings. - ANSWERCues- Pulling open with hands as lean forward. Back arm in line with side as leav forward, thumb down and work towards touching floor. Rotate around axis. Obliques bring you back. Head to face leg when reaching forward. Can sit on block if hams tight. Arm comes back home to T position straight away.