4/11/25, 10:34 PM Basi Pilates Mat Course (2025) comprehensive questions and verified detailed solutions ALREADY A+ GRADED HIGHLY RECO…
Basi Pilates Mat Course (2025) comprehensive questions and
verified detailed solutions ALREADY A+ GRADED HIGHLY
RECOMMENDED|100% CORRECT!!
Pelvic Curl
Spine Twist
Supine
Chest Lift
Chest Lift with Rotation
Single leg lifts / Leg
changes Hundred Prep
Fundamental Level Exercises
Roll up
Module 1
Leg Circles
Rolling like
a ball
Spine
stretch
Side lifts
Back
extension
Rest
position
1/19
,4/11/25, 10:34 PM Basi Pilates Mat Course (2025) comprehensive questions and verified detailed solutions ALREADY A+ GRADED HIGHLY RECO…
Awareness, Balance, Control, Efficiency, Precision,
Ten principles
Breath, Concentration, Center, Flow, Harmony
Encourages balanced muscular development of pelvic
Benefits of working in neutral complex, and correct muscle recruitment.
position Using neutral spine position teaches efficient posture and lateral
alignment.
The position of the pelvis when the anterior superior
Neutral Pelvis 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.
When lying supine, the triangle formed by ASIS and PS
Finding Neutral Pelvis
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)
Spinal Flexors, Pelvic Floor, Spinal extensors, Spinal
Muscle Groups that act on lateral flexors and rotators, Hip Flexors, Hip
Pelvic complex
Extensors, Hip Adductors, Hip Abductors, Hip
external rotators, Hip
internal rotators
Oxygenate blood and nourish
body on cellular level Improve
circulation
Benefits of Breathing
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
Relaxation of the diaphragm which causes decrease in
Exhalation 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
2/19
, 4/11/25, 10:34 PM Basi Pilates Mat Course (2025) comprehensive questions and verified detailed solutions ALREADY A+ GRADED HIGHLY RECO…
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
A link between stabilizers and movers when
Initiators
transitioning from stable, static state to mobile state
When and where was Joseph Germany 1880
Pilates Born
When was first Pilates studio 1926, New York
opened and where
Warm up
Prepare body
General protocols of safety
Monitor heart rate and body
temperature Cool Down
3/19
Basi Pilates Mat Course (2025) comprehensive questions and
verified detailed solutions ALREADY A+ GRADED HIGHLY
RECOMMENDED|100% CORRECT!!
Pelvic Curl
Spine Twist
Supine
Chest Lift
Chest Lift with Rotation
Single leg lifts / Leg
changes Hundred Prep
Fundamental Level Exercises
Roll up
Module 1
Leg Circles
Rolling like
a ball
Spine
stretch
Side lifts
Back
extension
Rest
position
1/19
,4/11/25, 10:34 PM Basi Pilates Mat Course (2025) comprehensive questions and verified detailed solutions ALREADY A+ GRADED HIGHLY RECO…
Awareness, Balance, Control, Efficiency, Precision,
Ten principles
Breath, Concentration, Center, Flow, Harmony
Encourages balanced muscular development of pelvic
Benefits of working in neutral complex, and correct muscle recruitment.
position Using neutral spine position teaches efficient posture and lateral
alignment.
The position of the pelvis when the anterior superior
Neutral Pelvis 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.
When lying supine, the triangle formed by ASIS and PS
Finding Neutral Pelvis
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)
Spinal Flexors, Pelvic Floor, Spinal extensors, Spinal
Muscle Groups that act on lateral flexors and rotators, Hip Flexors, Hip
Pelvic complex
Extensors, Hip Adductors, Hip Abductors, Hip
external rotators, Hip
internal rotators
Oxygenate blood and nourish
body on cellular level Improve
circulation
Benefits of Breathing
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
Relaxation of the diaphragm which causes decrease in
Exhalation 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
2/19
, 4/11/25, 10:34 PM Basi Pilates Mat Course (2025) comprehensive questions and verified detailed solutions ALREADY A+ GRADED HIGHLY RECO…
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
A link between stabilizers and movers when
Initiators
transitioning from stable, static state to mobile state
When and where was Joseph Germany 1880
Pilates Born
When was first Pilates studio 1926, New York
opened and where
Warm up
Prepare body
General protocols of safety
Monitor heart rate and body
temperature Cool Down
3/19
