Basi Pilates Mat Course EXAM Questions and Answers (Verified Answers)
Study Guide (latest version verified for accuracy) | 2025\2026 Latest!!
1. Ten principles Awareness, Balance, Control, Efficiency, Precision, Breath, Concentration,
Center, Flow, Harmony
2. Benefits of working Encourages balanced muscular development of pelvic complex, and correct
in neutral position muscle recruitment.
Using neutral spine position teaches efficient posture and lateral alignment.
3. 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.
4. Finding Neutral When lying supine, the triangle formed by ASIS and PS landmarks should
Pelvis be in same horizontal plane.
5. Posterior Pelvic Tilt If PS is higher than ASIS (tuck)
6. Anterior Tilt If ASIS is higher than PS (arch)
7. Muscle Groups that Spinal Flexors, Pelvic Floor, Spinal extensors, Spinal lateral flexors and rota-
act on Pelvic complex tors, Hip Flexors, Hip Extensors, Hip Adductors, Hip Abductors, Hip external
rotators, Hip internal rotators
8. 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
9. Breath Cycle Process of Inhalation and Exhalation
10. Inhalation
, Basi Pilates Mat Course EXAM Questions and Answers (Verified Answers)
Study Guide (latest version verified for accuracy) | 2025\2026 Latest!!
Contraction of the diaphragm to enlarge chest cavity and draw air INTO the
lungs
11. 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
12. Pilates Breathing Lateral breathing or intercostal breathing
13. Muscle Focus The muscle or group of muscles that is the primary focus of the exercise.
14. Objectives Describes action of muscle
15. Cues Actual execution of exercise (precision)
16. Stabilizers Stabilize the movement
17. Movers Muscles that produce the movement
18. Synergists Members of a group of muscles working together to produce a movement
19. Initiators A link between stabilizers and movers when transitioning from stable, static
state to mobile state
20. When and where Germany 1880
was Joseph Pilates
Born
21. When was first Pi- 1926, New York
lates studio opened
and where
22. General protocols of Warm up
safety Prepare body
, Basi Pilates Mat Course EXAM Questions and Answers (Verified Answers)
Study Guide (latest version verified for accuracy) | 2025\2026 Latest!!
Monitor heart rate and body temperature
Cool Down
23. Fundamental Level Pelvic Curl
Exercises Module 1 Spine Twist Supine
Chest Lift
Chest Lift with Rotation
Single leg lifts / Leg changes
Hundred Prep
Roll up
Leg Circles
Rolling like a ball
Spine stretch
Side lifts
Back extension
Rest position
24. Anatomical position Body facing forward, feet are parallel to each other, arms are at he sides with
the palms facing forward
25. Planes of motion Sagittal, Frontal, Transverse
26. Sagittal Plane Divides body into unequal left and right portion
27. Mid-Sagittal Plane Divides the body into equal right and left and is midline
(Median)
28. Coronal Plane Divides body into anterior and posterior
29. Transverse Plane Divides body into upper and lower portions
30. Axis of Motion Rotation on an axis
Study Guide (latest version verified for accuracy) | 2025\2026 Latest!!
1. Ten principles Awareness, Balance, Control, Efficiency, Precision, Breath, Concentration,
Center, Flow, Harmony
2. Benefits of working Encourages balanced muscular development of pelvic complex, and correct
in neutral position muscle recruitment.
Using neutral spine position teaches efficient posture and lateral alignment.
3. 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.
4. Finding Neutral When lying supine, the triangle formed by ASIS and PS landmarks should
Pelvis be in same horizontal plane.
5. Posterior Pelvic Tilt If PS is higher than ASIS (tuck)
6. Anterior Tilt If ASIS is higher than PS (arch)
7. Muscle Groups that Spinal Flexors, Pelvic Floor, Spinal extensors, Spinal lateral flexors and rota-
act on Pelvic complex tors, Hip Flexors, Hip Extensors, Hip Adductors, Hip Abductors, Hip external
rotators, Hip internal rotators
8. 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
9. Breath Cycle Process of Inhalation and Exhalation
10. Inhalation
, Basi Pilates Mat Course EXAM Questions and Answers (Verified Answers)
Study Guide (latest version verified for accuracy) | 2025\2026 Latest!!
Contraction of the diaphragm to enlarge chest cavity and draw air INTO the
lungs
11. 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
12. Pilates Breathing Lateral breathing or intercostal breathing
13. Muscle Focus The muscle or group of muscles that is the primary focus of the exercise.
14. Objectives Describes action of muscle
15. Cues Actual execution of exercise (precision)
16. Stabilizers Stabilize the movement
17. Movers Muscles that produce the movement
18. Synergists Members of a group of muscles working together to produce a movement
19. Initiators A link between stabilizers and movers when transitioning from stable, static
state to mobile state
20. When and where Germany 1880
was Joseph Pilates
Born
21. When was first Pi- 1926, New York
lates studio opened
and where
22. General protocols of Warm up
safety Prepare body
, Basi Pilates Mat Course EXAM Questions and Answers (Verified Answers)
Study Guide (latest version verified for accuracy) | 2025\2026 Latest!!
Monitor heart rate and body temperature
Cool Down
23. Fundamental Level Pelvic Curl
Exercises Module 1 Spine Twist Supine
Chest Lift
Chest Lift with Rotation
Single leg lifts / Leg changes
Hundred Prep
Roll up
Leg Circles
Rolling like a ball
Spine stretch
Side lifts
Back extension
Rest position
24. Anatomical position Body facing forward, feet are parallel to each other, arms are at he sides with
the palms facing forward
25. Planes of motion Sagittal, Frontal, Transverse
26. Sagittal Plane Divides body into unequal left and right portion
27. Mid-Sagittal Plane Divides the body into equal right and left and is midline
(Median)
28. Coronal Plane Divides body into anterior and posterior
29. Transverse Plane Divides body into upper and lower portions
30. Axis of Motion Rotation on an axis
