BASI PILATES PRACTICE EXAM ACTUAL QUESTIONS
AND ANSWERS RATED A+
✔✔Practice of cueing - ✔✔some people like the use of imagery, other may like picture
or model or the movement, and some may like breaking the movement down into
isolated segment for body awareness.
✔✔ mat work blocks - ✔✔-mat work has 6 blocks
-mat work is the only form of pilates where order of blocks may be allowed to change for
flow
blocks:
foundation
abdominal work
spinal articualtion
bridging
lateral flexion/ rotation
back extension
✔✔breath cycle - ✔✔number of inhale and exhales to 1 rep of an exercise
inhale, exhale= 1 breath cycle
ex. inhale no movement, exhale move, inhale no movement, exhale to return to start = 2
breath cycles
✔✔Contrology - ✔✔what Jopseh Pilates called his method. A way of life and path to
total health.
✔✔10 Principles of Pilates - ✔✔pilates is a mind body form of conditioning not just a
physical process.
Awareness (the connection between mind & body)
Breath (birth of movement)
Balance (mind)?
Control
Center
Concentration (every muscle is engaged)
Efficiency
Flow (effortless effort)
Precision
Harmony (everyone should leave with a calm body)
Precision and flow are the yin and yang of pilates
, ✔✔The Pelvis - ✔✔the anterior superior iliac spine (ASIS) is on each side of the pelvis
the pubic symphysis bottom of pelvis
the pelvis serves as a bridge between the upper and lower body
✔✔Neutral Pelvis - ✔✔the 2 ASIS are on the same transverse plane and the asis and
ps are on the same horizontal (coronal plane)
✔✔Posterior Pelvic Tilt - ✔✔a tuck
the ps is higher than the ASIS
✔✔Anterior Pelvic Tilt - ✔✔an arch
the asis is higher than the ps
✔✔Pilates Breathing - ✔✔Pilates uses intercostal or lateral breathing
this method is used to facilitate and maintain abdominal contraction while performing
exercises
put hand of ribs
Inhale ribs expand east to west
exhale pull navel and ribs west to east and east to west
✔✔Breathing - ✔✔Inhale 4 Steps:
1) diaphragm lowers
2)Thoracic cabinet enlarges (ribs expand)
3)pressure inside lungs is lower that pressure outside
4) air is drawn in
Exhale 4 Steps:
1)diaphragm relaxes
2)decrease in volume in thoracic cabinet ( ribs draw in)
3)increase in pressure inside the lungs
4) air is forced out
✔✔benefits of breath - ✔✔-oxygenates the blood and nourishes the body of a cellular
level
-improves circulation
-calms the body and mind
-encourages concentration
-recruits appropriate muscles to the movement
-provides inner rhythm to the movements
AND ANSWERS RATED A+
✔✔Practice of cueing - ✔✔some people like the use of imagery, other may like picture
or model or the movement, and some may like breaking the movement down into
isolated segment for body awareness.
✔✔ mat work blocks - ✔✔-mat work has 6 blocks
-mat work is the only form of pilates where order of blocks may be allowed to change for
flow
blocks:
foundation
abdominal work
spinal articualtion
bridging
lateral flexion/ rotation
back extension
✔✔breath cycle - ✔✔number of inhale and exhales to 1 rep of an exercise
inhale, exhale= 1 breath cycle
ex. inhale no movement, exhale move, inhale no movement, exhale to return to start = 2
breath cycles
✔✔Contrology - ✔✔what Jopseh Pilates called his method. A way of life and path to
total health.
✔✔10 Principles of Pilates - ✔✔pilates is a mind body form of conditioning not just a
physical process.
Awareness (the connection between mind & body)
Breath (birth of movement)
Balance (mind)?
Control
Center
Concentration (every muscle is engaged)
Efficiency
Flow (effortless effort)
Precision
Harmony (everyone should leave with a calm body)
Precision and flow are the yin and yang of pilates
, ✔✔The Pelvis - ✔✔the anterior superior iliac spine (ASIS) is on each side of the pelvis
the pubic symphysis bottom of pelvis
the pelvis serves as a bridge between the upper and lower body
✔✔Neutral Pelvis - ✔✔the 2 ASIS are on the same transverse plane and the asis and
ps are on the same horizontal (coronal plane)
✔✔Posterior Pelvic Tilt - ✔✔a tuck
the ps is higher than the ASIS
✔✔Anterior Pelvic Tilt - ✔✔an arch
the asis is higher than the ps
✔✔Pilates Breathing - ✔✔Pilates uses intercostal or lateral breathing
this method is used to facilitate and maintain abdominal contraction while performing
exercises
put hand of ribs
Inhale ribs expand east to west
exhale pull navel and ribs west to east and east to west
✔✔Breathing - ✔✔Inhale 4 Steps:
1) diaphragm lowers
2)Thoracic cabinet enlarges (ribs expand)
3)pressure inside lungs is lower that pressure outside
4) air is drawn in
Exhale 4 Steps:
1)diaphragm relaxes
2)decrease in volume in thoracic cabinet ( ribs draw in)
3)increase in pressure inside the lungs
4) air is forced out
✔✔benefits of breath - ✔✔-oxygenates the blood and nourishes the body of a cellular
level
-improves circulation
-calms the body and mind
-encourages concentration
-recruits appropriate muscles to the movement
-provides inner rhythm to the movements
