Pilates BASI Written Exam with Verified Answers
1. When and where was Dusseldorf, Germany, 1883
Joseph Pilates born?
2. What did Pilates do in Worked was a war camp with rehab for sick and
England? disabled
3. When did he come to Came to NYC in 1926
America?
4. What is controlology? When stabilizing muscle groups are encouraged to
work isometrically to maintain correct positioning
and alignment.
5. What are the 10 princi- Awareness
ples of Pilates? Balance
Breath
Concentration
Center
Control
Efficiency
Flow
Precision
Harmony
(all bad bitches can call Christy especially for pre-
cision and harmony)
6. When are you in neutral When the ASIS and pubic symphysis is on the
pelvis? same horizontal plane and two ASIS are on the
same transverse plane
7. Can the spine be neu- When the spine is in neutral the pelvis must be
tral when the pelvis is neutral, however, the pelvis may be neutral when
not? the spine is not
8. What are the pros of us- encourages muscular development and correct
ing a neutral pelvis? muscle recruitment
teaches efficient posture and ideal alignment
pelvis alignment influences body segments above
and below it
, Pilates BASI Written Exam with Verified Answers
9. What are the benefits of -oxygenates blood
breathing in Pilates? -improve circulation
-calm the mind and body
-encourage concentration
-recruit the appropriate muscles for the move-
ments
-provide an 'inner' rhythm for the movements
10. What happens during inhale- diaphragm lowers and enlarges cavity.
the breathing cycle? pressure inside the lungs is lower than the pres-
sure outside
exhale- diaphragm relaxes and decreases volume
of cavity. increases pressure of the lungs and
equalizes the pressure to the outside (air is forced
out)
11. How much of the res- 75%
piratory effort is the
diaphragm responsible
for?
12. What kind of breathing lateral breathing of "intercostal breathing". it main-
does Pilates use? and tains ab contraction while performing exercises
why? during inhalation.
13. What is shaped breath- using breathing patterns
ing?
14. What is Muscle Focus? the muscle or group of muscles that is the primary
focus of the exercise
15. What are Objectives? the objective describes the action of the muscle
being used. although there may be one muscle
focus, there could be many objectives.
16. What are the Cues? Cues are the actual execution of the exercise.
precision provides results. Cue is to communicate
which leads to good understanding which leads to
success
, Pilates BASI Written Exam with Verified Answers
17. What are Movers? generating or controlling movement
18. What are the Antago- actions oposite to movers
nists?
19. What are the Syner- neutralizes undesired actions of movers
gists?
20. What are the Stabiliz- muscles that hold body parts still
ers?
21. What is BASI's SIM? Stabilizer- stabilize the body
Initiator- initial cue or focus of movement
Mover- move part of the body
22. What do you engage Initiators (it is understood as the mind part of the
first before the move- movement), the initiator will in fact be either a
ment takes place (SIM)? stabilizer or a mover
23. What do you think stabilizers to promote efficient movement
about during an ex-
ecution of movement
(SIM)?
24. Pelvic Curl BLOCK -Foundation
BLOCK BREATH -inhale hold at top, move on exhale
BREATH MUSCLE FOCUS- abs, hamstrings
MUSCLE FOCUS OBJECTIVES- spinal articulation, hamstring con-
OBJECTIVES trol, pevlic lumbar stabilization
CUES CUES- neutral pelvis, maintain lumbar flexion
25. Spine Twist Supine BLOCK- Foundation
BLOCK BREATH- exhale when legs come back to SP
BREATH MUSCLE FOCUS- abdominals
MUSCLE FOCUS OBJECTIVES- spinal rotation, pelvic lumbar sta-
OBJECTIVES bilzation, ab control (obliques)
CUES CUES- shoulders relaxed, scapula on mat, avoid
hyperlordosis
26.26.
1. When and where was Dusseldorf, Germany, 1883
Joseph Pilates born?
2. What did Pilates do in Worked was a war camp with rehab for sick and
England? disabled
3. When did he come to Came to NYC in 1926
America?
4. What is controlology? When stabilizing muscle groups are encouraged to
work isometrically to maintain correct positioning
and alignment.
5. What are the 10 princi- Awareness
ples of Pilates? Balance
Breath
Concentration
Center
Control
Efficiency
Flow
Precision
Harmony
(all bad bitches can call Christy especially for pre-
cision and harmony)
6. When are you in neutral When the ASIS and pubic symphysis is on the
pelvis? same horizontal plane and two ASIS are on the
same transverse plane
7. Can the spine be neu- When the spine is in neutral the pelvis must be
tral when the pelvis is neutral, however, the pelvis may be neutral when
not? the spine is not
8. What are the pros of us- encourages muscular development and correct
ing a neutral pelvis? muscle recruitment
teaches efficient posture and ideal alignment
pelvis alignment influences body segments above
and below it
, Pilates BASI Written Exam with Verified Answers
9. What are the benefits of -oxygenates blood
breathing in Pilates? -improve circulation
-calm the mind and body
-encourage concentration
-recruit the appropriate muscles for the move-
ments
-provide an 'inner' rhythm for the movements
10. What happens during inhale- diaphragm lowers and enlarges cavity.
the breathing cycle? pressure inside the lungs is lower than the pres-
sure outside
exhale- diaphragm relaxes and decreases volume
of cavity. increases pressure of the lungs and
equalizes the pressure to the outside (air is forced
out)
11. How much of the res- 75%
piratory effort is the
diaphragm responsible
for?
12. What kind of breathing lateral breathing of "intercostal breathing". it main-
does Pilates use? and tains ab contraction while performing exercises
why? during inhalation.
13. What is shaped breath- using breathing patterns
ing?
14. What is Muscle Focus? the muscle or group of muscles that is the primary
focus of the exercise
15. What are Objectives? the objective describes the action of the muscle
being used. although there may be one muscle
focus, there could be many objectives.
16. What are the Cues? Cues are the actual execution of the exercise.
precision provides results. Cue is to communicate
which leads to good understanding which leads to
success
, Pilates BASI Written Exam with Verified Answers
17. What are Movers? generating or controlling movement
18. What are the Antago- actions oposite to movers
nists?
19. What are the Syner- neutralizes undesired actions of movers
gists?
20. What are the Stabiliz- muscles that hold body parts still
ers?
21. What is BASI's SIM? Stabilizer- stabilize the body
Initiator- initial cue or focus of movement
Mover- move part of the body
22. What do you engage Initiators (it is understood as the mind part of the
first before the move- movement), the initiator will in fact be either a
ment takes place (SIM)? stabilizer or a mover
23. What do you think stabilizers to promote efficient movement
about during an ex-
ecution of movement
(SIM)?
24. Pelvic Curl BLOCK -Foundation
BLOCK BREATH -inhale hold at top, move on exhale
BREATH MUSCLE FOCUS- abs, hamstrings
MUSCLE FOCUS OBJECTIVES- spinal articulation, hamstring con-
OBJECTIVES trol, pevlic lumbar stabilization
CUES CUES- neutral pelvis, maintain lumbar flexion
25. Spine Twist Supine BLOCK- Foundation
BLOCK BREATH- exhale when legs come back to SP
BREATH MUSCLE FOCUS- abdominals
MUSCLE FOCUS OBJECTIVES- spinal rotation, pelvic lumbar sta-
OBJECTIVES bilzation, ab control (obliques)
CUES CUES- shoulders relaxed, scapula on mat, avoid
hyperlordosis
26.26.
