Basi Pilates Mat Course Exam Questions
and Answers 100% Solved
Ten principles - ✔✔Awareness, Balance, Control, Efficiency, Precision,
Breath, Concentration, Center, Flow, Harmony
Benefits of working in neutral position - ✔✔Encourages balanced muscular
development of pelvic complex, and correct muscle recruitment.
Using neutral spine position teaches efficient posture and lateral alignment.
Neutral Pelvis - ✔✔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 - ✔✔When lying supine, the triangle formed by ASIS
and PS landmarks should be in same horizontal plane.
Posterior Pelvic Tilt - ✔✔If PS is higher than ASIS (tuck)
Anterior Tilt - ✔✔If ASIS is higher than PS (arch)
1
©JOSHCLAY 2024/2025. YEAR PUBLISHED 2024.
,Muscle Groups that act on Pelvic complex - ✔✔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 - ✔✔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 - ✔✔Process of Inhalation and Exhalation
Inhalation - ✔✔Contraction of the diaphragm to enlarge chest cavity and
draw air INTO the lungs
Exhalation - ✔✔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 - ✔✔Lateral breathing or intercostal breathing
2
©JOSHCLAY 2024/2025. YEAR PUBLISHED 2024.
, Muscle Focus - ✔✔The muscle or group of muscles that is the primary
focus of the exercise.
Objectives - ✔✔Describes action of muscle
Cues - ✔✔Actual execution of exercise (precision)
Stabilizers - ✔✔Stabilize the movement
Movers - ✔✔Muscles that produce the movement
Synergists - ✔✔Members of a group of muscles working together to
produce a movement
Initiators - ✔✔A link between stabilizers and movers when transitioning
from stable, static state to mobile state
When and where was Joseph Pilates Born - ✔✔Germany 1880
When was first Pilates studio opened and where - ✔✔1926, New York
General protocols of safety - ✔✔Warm up
Prepare body
Monitor heart rate and body temperature
Cool Down
Fundamental Level Exercises Module 1 - ✔✔Pelvic Curl
Spine Twist Supine
3
©JOSHCLAY 2024/2025. YEAR PUBLISHED 2024.
and Answers 100% Solved
Ten principles - ✔✔Awareness, Balance, Control, Efficiency, Precision,
Breath, Concentration, Center, Flow, Harmony
Benefits of working in neutral position - ✔✔Encourages balanced muscular
development of pelvic complex, and correct muscle recruitment.
Using neutral spine position teaches efficient posture and lateral alignment.
Neutral Pelvis - ✔✔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 - ✔✔When lying supine, the triangle formed by ASIS
and PS landmarks should be in same horizontal plane.
Posterior Pelvic Tilt - ✔✔If PS is higher than ASIS (tuck)
Anterior Tilt - ✔✔If ASIS is higher than PS (arch)
1
©JOSHCLAY 2024/2025. YEAR PUBLISHED 2024.
,Muscle Groups that act on Pelvic complex - ✔✔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 - ✔✔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 - ✔✔Process of Inhalation and Exhalation
Inhalation - ✔✔Contraction of the diaphragm to enlarge chest cavity and
draw air INTO the lungs
Exhalation - ✔✔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 - ✔✔Lateral breathing or intercostal breathing
2
©JOSHCLAY 2024/2025. YEAR PUBLISHED 2024.
, Muscle Focus - ✔✔The muscle or group of muscles that is the primary
focus of the exercise.
Objectives - ✔✔Describes action of muscle
Cues - ✔✔Actual execution of exercise (precision)
Stabilizers - ✔✔Stabilize the movement
Movers - ✔✔Muscles that produce the movement
Synergists - ✔✔Members of a group of muscles working together to
produce a movement
Initiators - ✔✔A link between stabilizers and movers when transitioning
from stable, static state to mobile state
When and where was Joseph Pilates Born - ✔✔Germany 1880
When was first Pilates studio opened and where - ✔✔1926, New York
General protocols of safety - ✔✔Warm up
Prepare body
Monitor heart rate and body temperature
Cool Down
Fundamental Level Exercises Module 1 - ✔✔Pelvic Curl
Spine Twist Supine
3
©JOSHCLAY 2024/2025. YEAR PUBLISHED 2024.
