Basi Pilates Mat Course Exam 2024 Questions & Answers Updated!

Ten principles - ANSWERS Awareness, Balance, Control, Efficiency, Precision, Breath, Concentration, Center, Flow, Harmony Benefits of working in neutral position - ANSWERS Encourages balanced muscular development of pelvic complex, and correct muscle recruitment. Using neutral spine position teaches efficient posture and lateral alignment. Neutral Pelvis - ANSWERS 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 - ANSWERS When lying supine, the triangle formed by ASIS and PS landmarks should be in same horizontal plane. Posterior Pelvic Tilt - ANSWERS If PS is higher than ASIS (tuck) Anterior Tilt - ANSWERS If ASIS is higher than PS (arch) Muscle Groups that act on Pelvic complex - ANSWERS 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 - ANSWERS 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 - ANSWERS Process of Inhalation and Exhalation Inhalation - ANSWERS Contraction of the diaphragm to enlarge chest cavity and draw air INTO the lungs Exhalation - ANSWERS 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 - ANSWERS Lateral breathing or intercostal breathing Muscle Focus - ANSWERS The muscle or group of muscles that is the primary focus of the exercise. Objectives - ANSWERS Describes action of muscle Cues - ANSWERS Actual execution of exercise (precision) Stabilizers - ANSWERS Stabilize the movement Movers - ANSWERS Muscles that produce the movement Synergists - ANSWERS Members of a group of muscles working together to produce a movement Initiators - ANSWERS A link between stabilizers and movers when transitioning from stable, static state to mobile state When and where was Joseph Pilates Born - ANSWERS Germany 1880 When was first Pilates studio opened and where - ANSWERS 1926, New York