Basi Pilates Mat Course Exam
2023 – 2024 /165 Questions and
Answers/ 100% Correct!!!
Ten principles - >>Awareness, Balance, Control, Efficiency,
Precision, Breath, Concentration, Center, Flow, Harmony
-Benefits of working in neutral position - >>Encourages
balanced muscular development of pelvic complex, and correct
muscle recruitment.
Using neutral spine position teaches efficient posture and lateral
alignment.
-Neutral Pelvis - >>The position of the pelvis when the anterior
superior iliac spine (ASIS) on each side of the pelvis and pubic
symphysis (PS), are in the same horizontal plane (coronal plane
when erect) and the two ASIS are in the same transverse plane.
-Finding Neutral Pelvis - >>When lying supine, the triangle
formed by ASIS and PS landmarks should be in same horizontal
plane.
-Posterior Pelvic Tilt - >>If PS is higher than ASIS (tuck)
-Anterior Tilt - >>If ASIS is higher than PS (arch)
, -Muscle Groups that act on Pelvic complex - >>Spinal Flexors,
Pelvic Floor, Spinal extensors, Spinal lateral flexors and rotators,
Hip Flexors, Hip Extensors, Hip Adductors, Hip Abductors, Hip
external rotators, Hip internal rotators
-Benefits of Breathing - >>Oxygenate blood and nourish body on
cellular level
Improve circulation
Calm body and mind
Encourage concentration
Recruit appropriate muscles for the movements
Provide rhythm for movements
-Breath Cycle - >>Process of Inhalation and Exhalation
-Inhalation - >>Contraction of the diaphragm to enlarge chest
cavity and draw air INTO the lungs
-Exhalation - >>Relaxation of the diaphragm which causes
decrease in volume of chest cavity and increase of pressure
inside the lungs. To equalize pressure to outside, air is forced out
of the lungs
-Pilates Breathing - >>Lateral breathing or intercostal breathing
, -Muscle Focus - >>The muscle or group of muscles that is the
primary focus of the exercise.
-Objectives - >>Describes action of muscle
-Cues - >>Actual execution of exercise (precision)
-Stabilizers - >>Stabilize the movement
-Movers - >>Muscles that produce the movement
-Synergists - >>Members of a group of muscles working
together to produce a movement
-Initiators - >>A link between stabilizers and movers when
transitioning from stable, static state to mobile state
-When and where was Joseph Pilates Born - >>Germany 1880
-When was first Pilates studio opened and where - >>1926, New
York
-General protocols of safety - >>Warm up
Prepare body
Monitor heart rate and body temperature
Cool Down
2023 – 2024 /165 Questions and
Answers/ 100% Correct!!!
Ten principles - >>Awareness, Balance, Control, Efficiency,
Precision, Breath, Concentration, Center, Flow, Harmony
-Benefits of working in neutral position - >>Encourages
balanced muscular development of pelvic complex, and correct
muscle recruitment.
Using neutral spine position teaches efficient posture and lateral
alignment.
-Neutral Pelvis - >>The position of the pelvis when the anterior
superior iliac spine (ASIS) on each side of the pelvis and pubic
symphysis (PS), are in the same horizontal plane (coronal plane
when erect) and the two ASIS are in the same transverse plane.
-Finding Neutral Pelvis - >>When lying supine, the triangle
formed by ASIS and PS landmarks should be in same horizontal
plane.
-Posterior Pelvic Tilt - >>If PS is higher than ASIS (tuck)
-Anterior Tilt - >>If ASIS is higher than PS (arch)
, -Muscle Groups that act on Pelvic complex - >>Spinal Flexors,
Pelvic Floor, Spinal extensors, Spinal lateral flexors and rotators,
Hip Flexors, Hip Extensors, Hip Adductors, Hip Abductors, Hip
external rotators, Hip internal rotators
-Benefits of Breathing - >>Oxygenate blood and nourish body on
cellular level
Improve circulation
Calm body and mind
Encourage concentration
Recruit appropriate muscles for the movements
Provide rhythm for movements
-Breath Cycle - >>Process of Inhalation and Exhalation
-Inhalation - >>Contraction of the diaphragm to enlarge chest
cavity and draw air INTO the lungs
-Exhalation - >>Relaxation of the diaphragm which causes
decrease in volume of chest cavity and increase of pressure
inside the lungs. To equalize pressure to outside, air is forced out
of the lungs
-Pilates Breathing - >>Lateral breathing or intercostal breathing
, -Muscle Focus - >>The muscle or group of muscles that is the
primary focus of the exercise.
-Objectives - >>Describes action of muscle
-Cues - >>Actual execution of exercise (precision)
-Stabilizers - >>Stabilize the movement
-Movers - >>Muscles that produce the movement
-Synergists - >>Members of a group of muscles working
together to produce a movement
-Initiators - >>A link between stabilizers and movers when
transitioning from stable, static state to mobile state
-When and where was Joseph Pilates Born - >>Germany 1880
-When was first Pilates studio opened and where - >>1926, New
York
-General protocols of safety - >>Warm up
Prepare body
Monitor heart rate and body temperature
Cool Down
