Pilates BASI Written Exam 2023 with complete solution
When and where was Joseph Pilates born?
Dusseldorf, Germany, 1883
What did Pilates do in England?
Worked was a war camp with rehab for sick and disabled
When did he come to America?
Came to NYC in 1926
What is controlology?
When stabilizing muscle groups are encouraged to work isometrically to maintain
correct positioning and alignment.
What are the 10 principles of Pilates?
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?
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?
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?
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?
-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?
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?
,75%
What kind of breathing does Pilates use? and why?
lateral breathing of "intercostal breathing". it maintains ab contraction while performing
exercises during inhalation.
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
BREATH
MUSCLE FOCUS
When and where was Joseph Pilates born?
Dusseldorf, Germany, 1883
What did Pilates do in England?
Worked was a war camp with rehab for sick and disabled
When did he come to America?
Came to NYC in 1926
What is controlology?
When stabilizing muscle groups are encouraged to work isometrically to maintain
correct positioning and alignment.
What are the 10 principles of Pilates?
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?
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?
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?
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?
-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?
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?
,75%
What kind of breathing does Pilates use? and why?
lateral breathing of "intercostal breathing". it maintains ab contraction while performing
exercises during inhalation.
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
BREATH
MUSCLE FOCUS
