PILATES BASI WRITTEN EXAM
QUESTIONS AND ANSWERS
When-and-where-was-Joseph-Pilates-born?---ans-✔✔Dusseldorf,-Germany,-1883
What-did-Pilates-do-in-England?---ans-✔✔Worked-was-a-war-camp-with-rehab-for-sick-
and-disabled
When-did-he-come-to-America?---ans-✔✔Came-to-NYC-in-1926
What-is-controlology?---ans-✔✔When-stabilizing-muscle-groups-are-encouraged-to-work-
isometrically-to-maintain-correct-positioning-and-alignment.
What-are-the-10-principles-of-Pilates?---ans-✔✔Awareness
Balance
Breath
Concentration
Center
Control
Efficiency
Flow
Precision
Harmony-
(all-bad-bitches-can-call-Christy-especially-for-precision-and-harmony)
When-are-you-in-neutral-pelvis?---ans-✔✔When-the-ASIS-and-pubic-symphysis-is-on-the-
same-horizontal-plane-and-two-ASIS-are-on-the-same-transverse-plane
Can-the-spine-be-neutral-when-the-pelvis-is-not?---ans-✔✔When-the-spine-is-in-neutral-
the-pelvis-must-be-neutral,-however,-the-pelvis-may-be-neutral-when-the-spine-is-not
What-are-the-pros-of-using-a-neutral-pelvis?---ans-✔✔encourages-muscular-development-
and-correct-muscle-recruitment-
teaches-efficient-posture-and-ideal-alignment
pelvis-alignment-influences-body-segments-above-and-below-it
,What-are-the-benefits-of-breathing-in-Pilates?---ans-✔✔-oxygenates-blood
-improve-circulation
-calm-the-mind-and-body
-encourage-concentration
-recruit-the-appropriate-muscles-for-the-movements
-provide-an-'inner'-rhythm-for-the-movements
What-happens-during-the-breathing-cycle?---ans-✔✔inhale--diaphragm-lowers-and-
enlarges-cavity.-pressure-inside-the-lungs-is-lower-than-the-pressure-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)
How-much-of-the-respiratory-effort-is-the-diaphragm-responsible-for?---ans-✔✔75%
What-kind-of-breathing-does-Pilates-use?-and-why?---ans-✔✔lateral-breathing-
of-"intercostal-breathing".-it-maintains-ab-contraction-while-performing-exercises-during-
inhalation.
What-is-shaped-breathing?---ans-✔✔using-breathing-patterns
What-is-Muscle-Focus?---ans-✔✔the-muscle-or-group-of-muscles-that-is-the-primary-
focus-of-the-exercise
What-are-Objectives?---ans-✔✔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?---ans-✔✔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?---ans-✔✔generating-or-controlling-movement
What-are-the-Antagonists?---ans-✔✔actions-oposite-to-movers
What-are-the-Synergists?---ans-✔✔neutralizes-undesired-actions-of-movers
What-are-the-Stabilizers?---ans-✔✔muscles-that-hold-body-parts-still
What-is-BASI's-SIM?---ans-✔✔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)?---ans-✔✔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)?---ans-✔✔stabilizers-to-
promote-efficient-movement
Pelvic-Curl-
BLOCK
BREATH
MUSCLE-FOCUS
OBJECTIVES-
CUES---ans-✔✔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---ans-✔✔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---ans-✔✔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---ans-✔✔BLOCK--Foundation
BREATH--rotate-as-exhale,-inhale-return
MUSCLE-FOCUS--abdominals-(oblique)
OBJECTIVES--ab-strength,-pevlis-stability
QUESTIONS AND ANSWERS
When-and-where-was-Joseph-Pilates-born?---ans-✔✔Dusseldorf,-Germany,-1883
What-did-Pilates-do-in-England?---ans-✔✔Worked-was-a-war-camp-with-rehab-for-sick-
and-disabled
When-did-he-come-to-America?---ans-✔✔Came-to-NYC-in-1926
What-is-controlology?---ans-✔✔When-stabilizing-muscle-groups-are-encouraged-to-work-
isometrically-to-maintain-correct-positioning-and-alignment.
What-are-the-10-principles-of-Pilates?---ans-✔✔Awareness
Balance
Breath
Concentration
Center
Control
Efficiency
Flow
Precision
Harmony-
(all-bad-bitches-can-call-Christy-especially-for-precision-and-harmony)
When-are-you-in-neutral-pelvis?---ans-✔✔When-the-ASIS-and-pubic-symphysis-is-on-the-
same-horizontal-plane-and-two-ASIS-are-on-the-same-transverse-plane
Can-the-spine-be-neutral-when-the-pelvis-is-not?---ans-✔✔When-the-spine-is-in-neutral-
the-pelvis-must-be-neutral,-however,-the-pelvis-may-be-neutral-when-the-spine-is-not
What-are-the-pros-of-using-a-neutral-pelvis?---ans-✔✔encourages-muscular-development-
and-correct-muscle-recruitment-
teaches-efficient-posture-and-ideal-alignment
pelvis-alignment-influences-body-segments-above-and-below-it
,What-are-the-benefits-of-breathing-in-Pilates?---ans-✔✔-oxygenates-blood
-improve-circulation
-calm-the-mind-and-body
-encourage-concentration
-recruit-the-appropriate-muscles-for-the-movements
-provide-an-'inner'-rhythm-for-the-movements
What-happens-during-the-breathing-cycle?---ans-✔✔inhale--diaphragm-lowers-and-
enlarges-cavity.-pressure-inside-the-lungs-is-lower-than-the-pressure-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)
How-much-of-the-respiratory-effort-is-the-diaphragm-responsible-for?---ans-✔✔75%
What-kind-of-breathing-does-Pilates-use?-and-why?---ans-✔✔lateral-breathing-
of-"intercostal-breathing".-it-maintains-ab-contraction-while-performing-exercises-during-
inhalation.
What-is-shaped-breathing?---ans-✔✔using-breathing-patterns
What-is-Muscle-Focus?---ans-✔✔the-muscle-or-group-of-muscles-that-is-the-primary-
focus-of-the-exercise
What-are-Objectives?---ans-✔✔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?---ans-✔✔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?---ans-✔✔generating-or-controlling-movement
What-are-the-Antagonists?---ans-✔✔actions-oposite-to-movers
What-are-the-Synergists?---ans-✔✔neutralizes-undesired-actions-of-movers
What-are-the-Stabilizers?---ans-✔✔muscles-that-hold-body-parts-still
What-is-BASI's-SIM?---ans-✔✔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)?---ans-✔✔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)?---ans-✔✔stabilizers-to-
promote-efficient-movement
Pelvic-Curl-
BLOCK
BREATH
MUSCLE-FOCUS
OBJECTIVES-
CUES---ans-✔✔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---ans-✔✔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---ans-✔✔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---ans-✔✔BLOCK--Foundation
BREATH--rotate-as-exhale,-inhale-return
MUSCLE-FOCUS--abdominals-(oblique)
OBJECTIVES--ab-strength,-pevlis-stability
