Pilates BASI Written Exam Questions
and answers already graded A+| Updated
& Verified | 2024
What is shaped breathing? - ✔✔using breathing patterns
What is Muscle Focus? - ✔✔the muscle or group of muscles that is the primary focus of the exercise
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.
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
What are Movers? - ✔✔generating or controlling movement
What are the Antagonists? - ✔✔actions oposite to movers
What are the Synergists? - ✔✔neutralizes undesired actions of movers
What are the Stabilizers? - ✔✔muscles that hold body parts still
,What is BASI's SIM? - ✔✔Stabilizer- stabilize the body
Initiator- initial cue or focus of movement
Mover- move part of the body
What do you engage first before the movement takes place (SIM)? - ✔✔Initiators (it is understood as
the mind part of the movement), the initiator will in fact be either a stabilizer or a mover
What do you think about during an execution of movement (SIM)? - ✔✔stabilizers to promote
efficient movement
Pelvic Curl
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES - ✔✔BLOCK -Foundation
BREATH -inhale hold at top, move on exhale
MUSCLE FOCUS- abs, hamstrings
OBJECTIVES- spinal articulation, hamstring control, pevlic lumbar stabilization
CUES- neutral pelvis, maintain lumbar flexion
Spine Twist Supine
,BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES - ✔✔BLOCK- Foundation
BREATH- exhale when legs come back to SP
MUSCLE FOCUS- abdominals
OBJECTIVES- spinal rotation, pelvic lumbar stabilzation, ab control (obliques)
CUES- shoulders relaxed, scapula on mat, avoid hyperlordosis
Chest Lift
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES - ✔✔BLOCK- Foundation
BREATH- hold inhale at top
MUSCLE FOCUS- abdominals
OBJECTIVES- ab strength, pelvic stability
CUES- no tucking pelvis, engage adductors throughout, keep head aligned with spine
Chest Lift with Rotation
BLOCK
, BREATH
MUSCLE FOCUS
OBJECTIVES
CUES - ✔✔BLOCK- Foundation
BREATH- rotate as exhale, inhale return
MUSCLE FOCUS- abdominals (oblique)
OBJECTIVES- ab strength, pevlis stability
CUES- keep pelvis stable, avoid lateral flexion, move head/shoulders/chest together, maintain trunk
height consistent
Leg Lifts/Leg Changes
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES - ✔✔BLOCK- Foundation
BREATH- Exhale leg lift
MUSCLE FOCUS- Abdominals
OBJECTIVES- Pelvic lumbar stabilization, hip disassociation
CUES- no hyperlordosis, keep shoulders relaxed, keep angle of knee 90 degrees
Hundred Prep
BLOCK
and answers already graded A+| Updated
& Verified | 2024
What is shaped breathing? - ✔✔using breathing patterns
What is Muscle Focus? - ✔✔the muscle or group of muscles that is the primary focus of the exercise
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.
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
What are Movers? - ✔✔generating or controlling movement
What are the Antagonists? - ✔✔actions oposite to movers
What are the Synergists? - ✔✔neutralizes undesired actions of movers
What are the Stabilizers? - ✔✔muscles that hold body parts still
,What is BASI's SIM? - ✔✔Stabilizer- stabilize the body
Initiator- initial cue or focus of movement
Mover- move part of the body
What do you engage first before the movement takes place (SIM)? - ✔✔Initiators (it is understood as
the mind part of the movement), the initiator will in fact be either a stabilizer or a mover
What do you think about during an execution of movement (SIM)? - ✔✔stabilizers to promote
efficient movement
Pelvic Curl
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES - ✔✔BLOCK -Foundation
BREATH -inhale hold at top, move on exhale
MUSCLE FOCUS- abs, hamstrings
OBJECTIVES- spinal articulation, hamstring control, pevlic lumbar stabilization
CUES- neutral pelvis, maintain lumbar flexion
Spine Twist Supine
,BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES - ✔✔BLOCK- Foundation
BREATH- exhale when legs come back to SP
MUSCLE FOCUS- abdominals
OBJECTIVES- spinal rotation, pelvic lumbar stabilzation, ab control (obliques)
CUES- shoulders relaxed, scapula on mat, avoid hyperlordosis
Chest Lift
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES - ✔✔BLOCK- Foundation
BREATH- hold inhale at top
MUSCLE FOCUS- abdominals
OBJECTIVES- ab strength, pelvic stability
CUES- no tucking pelvis, engage adductors throughout, keep head aligned with spine
Chest Lift with Rotation
BLOCK
, BREATH
MUSCLE FOCUS
OBJECTIVES
CUES - ✔✔BLOCK- Foundation
BREATH- rotate as exhale, inhale return
MUSCLE FOCUS- abdominals (oblique)
OBJECTIVES- ab strength, pevlis stability
CUES- keep pelvis stable, avoid lateral flexion, move head/shoulders/chest together, maintain trunk
height consistent
Leg Lifts/Leg Changes
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES - ✔✔BLOCK- Foundation
BREATH- Exhale leg lift
MUSCLE FOCUS- Abdominals
OBJECTIVES- Pelvic lumbar stabilization, hip disassociation
CUES- no hyperlordosis, keep shoulders relaxed, keep angle of knee 90 degrees
Hundred Prep
BLOCK
