BASI Pilates Mat Course Exam 2026 Questions and
Answers
1. What is the benefit of working in a neutral spine position?
A. Encourages muscular imbalance
• B) Promotes balanced muscular development and efficient posture
C. Reduces spinal mobility
D. Limits core activation
2. Which principle emphasizes awareness of breath during movement?
A. Precision
B. Concentration
• C) Breathing
D. Control
3. The concept of “Centering” in Pilates refers to:
A. Focusing on the head and neck
• B) Engaging the powerhouse (abdominals, lower back, hips, buttocks)
C. Maintaining balance in the feet
D. Relaxing the shoulders
4. Neutral pelvis is defined as:
A. Pelvis tilted forward
B. Pelvis tilted backward
• C) ASIS and pubic symphysis aligned horizontally
D. Pelvis rotated laterally
5. Which muscle group is primarily responsible for spinal stabilization in Pilates?
A. Quadriceps
B. Hamstrings
• C) Transversus abdominis and multifidus
D. Deltoids
6. In the “Hundred” exercise, the arms should:
A. Rest on the mat
• B) Pump vigorously up and down in rhythm with breath
C. Stay static by the sides
D. Circle overhead
7. The “Roll-Up” primarily strengthens:
A. Gluteal muscles
• B) Abdominal flexors and spinal articulation
C. Neck extensors
D. Hip abductors
,8. Which cue is most effective for teaching spinal articulation?
A. “Lift your chest higher”
• B) “Peel your spine off the mat one vertebra at a time”
C. “Keep your legs rigid”
D. “Hold your breath for stability”
9. Contraindication for advanced roll-over exercise:
A. Tight hamstrings
• B) Cervical spine injury or osteoporosis
C. Weak quadriceps
D. Flat feet
10. Best modification for a client with tight hamstrings during “Roll-Up”:
A. Add ankle weights
• B) Bend knees slightly
C. Increase repetitions
D. Hold breath
11. Contraindication for “Scissors” exercise:
A. Weak abdominals
• B) Lower back injury
C. Tight calves
D. Flat feet
12. Effective cue for “Hundred” breathing pattern:
A. “Hold your breath”
• B) “Inhale for five pumps, exhale for five pumps”
C. “Breathe randomly”
D. “Exhale only”
13. Which exercise is considered a progression from “Roll-Up”?
A. Pelvic Curl
• B) Teaser
C. Spine Stretch Forward
D. Saw
14. Pilates mat sequence traditionally begins with:
A. Teaser
B. Saw
• C) Hundred
D. Roll-Over
15. Which principle is most critical when advancing clients to intermediate/advanced
exercises?
, A. Flow
• B) Control
C. Breathing
D. Relaxation
16. Which exercise is considered a progression from “Spine Stretch Forward”?
A. Pelvic Curl
B. Roll-Up
• C) Saw
D. Hundred
17. The “Teaser” challenges primarily:
A. Shoulder stability
• B) Core strength and balance
C. Hip mobility
D. Neck flexion
18. Which exercise is often used to transition from beginner to intermediate level?
A. Hundred
B. Pelvic Curl
• C) Roll-Over
D. Saw
19. Contraindication for “Roll-Over” exercise:
A. Tight hamstrings
• B) Osteoporosis or cervical spine injury
C. Weak quadriceps
D. Flat feet
20. Which muscle group stabilizes the pelvis during “Single Leg Circles”?
A. Quadriceps
• B) Abdominals and hip stabilizers
C. Deltoids
D. Hamstrings
21. In Pilates, the “powerhouse” refers to:
A. Upper body strength
• B) Abdominals, lower back, hips, buttocks
C. Shoulder girdle
D. Neck flexors
22. The “Open Leg Rocker” develops:
A. Shoulder mobility
• B) Balance and spinal articulation
C. Hip extension
D. Neck rotation
Answers
1. What is the benefit of working in a neutral spine position?
A. Encourages muscular imbalance
• B) Promotes balanced muscular development and efficient posture
C. Reduces spinal mobility
D. Limits core activation
2. Which principle emphasizes awareness of breath during movement?
A. Precision
B. Concentration
• C) Breathing
D. Control
3. The concept of “Centering” in Pilates refers to:
A. Focusing on the head and neck
• B) Engaging the powerhouse (abdominals, lower back, hips, buttocks)
C. Maintaining balance in the feet
D. Relaxing the shoulders
4. Neutral pelvis is defined as:
A. Pelvis tilted forward
B. Pelvis tilted backward
• C) ASIS and pubic symphysis aligned horizontally
D. Pelvis rotated laterally
5. Which muscle group is primarily responsible for spinal stabilization in Pilates?
A. Quadriceps
B. Hamstrings
• C) Transversus abdominis and multifidus
D. Deltoids
6. In the “Hundred” exercise, the arms should:
A. Rest on the mat
• B) Pump vigorously up and down in rhythm with breath
C. Stay static by the sides
D. Circle overhead
7. The “Roll-Up” primarily strengthens:
A. Gluteal muscles
• B) Abdominal flexors and spinal articulation
C. Neck extensors
D. Hip abductors
,8. Which cue is most effective for teaching spinal articulation?
A. “Lift your chest higher”
• B) “Peel your spine off the mat one vertebra at a time”
C. “Keep your legs rigid”
D. “Hold your breath for stability”
9. Contraindication for advanced roll-over exercise:
A. Tight hamstrings
• B) Cervical spine injury or osteoporosis
C. Weak quadriceps
D. Flat feet
10. Best modification for a client with tight hamstrings during “Roll-Up”:
A. Add ankle weights
• B) Bend knees slightly
C. Increase repetitions
D. Hold breath
11. Contraindication for “Scissors” exercise:
A. Weak abdominals
• B) Lower back injury
C. Tight calves
D. Flat feet
12. Effective cue for “Hundred” breathing pattern:
A. “Hold your breath”
• B) “Inhale for five pumps, exhale for five pumps”
C. “Breathe randomly”
D. “Exhale only”
13. Which exercise is considered a progression from “Roll-Up”?
A. Pelvic Curl
• B) Teaser
C. Spine Stretch Forward
D. Saw
14. Pilates mat sequence traditionally begins with:
A. Teaser
B. Saw
• C) Hundred
D. Roll-Over
15. Which principle is most critical when advancing clients to intermediate/advanced
exercises?
, A. Flow
• B) Control
C. Breathing
D. Relaxation
16. Which exercise is considered a progression from “Spine Stretch Forward”?
A. Pelvic Curl
B. Roll-Up
• C) Saw
D. Hundred
17. The “Teaser” challenges primarily:
A. Shoulder stability
• B) Core strength and balance
C. Hip mobility
D. Neck flexion
18. Which exercise is often used to transition from beginner to intermediate level?
A. Hundred
B. Pelvic Curl
• C) Roll-Over
D. Saw
19. Contraindication for “Roll-Over” exercise:
A. Tight hamstrings
• B) Osteoporosis or cervical spine injury
C. Weak quadriceps
D. Flat feet
20. Which muscle group stabilizes the pelvis during “Single Leg Circles”?
A. Quadriceps
• B) Abdominals and hip stabilizers
C. Deltoids
D. Hamstrings
21. In Pilates, the “powerhouse” refers to:
A. Upper body strength
• B) Abdominals, lower back, hips, buttocks
C. Shoulder girdle
D. Neck flexors
22. The “Open Leg Rocker” develops:
A. Shoulder mobility
• B) Balance and spinal articulation
C. Hip extension
D. Neck rotation
