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Pilates BASI Written Exam Questions
and Answers Already Passed
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
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
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
OBJECTIVES
CUES ✔✔BLOCK- Abdominal Work
BREATH- exhale up
MUSCLE FOCUS- abs
OBJECTIVES- ab strength, trunk stabilization
CUES- avoid hyperlordosis, neck tension and bulging abs
CUES ✔✔BLOCK- Foundation
BREATH- exhale down and around
MUSCLE FOCUS- abs
OBJECTIVES- pelvis lumbar stabilzation, hip disassociation and mobilization
CUES- shoulders relaxed, fluid movement, keep circle within range of control
Rolling (Like-A-Ball)
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES ✔✔BLOCK- Spinal Articulation
BREATH- Inhale roll back
MUSCLE FOCUS- Abs
OBJECTIVES- trunk stabilization, shoulder stabilization
CUES- fluid movement, keep ball shape consistent, dont bury head between knees
Spine Stretch
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES ✔✔BLOCK- Spinal Articulation
BREATH- inhale nothing, exhale down, inhale pause, exhale up
MUSCLE FOCUS- abdominals, back extensors
OBJECTIVES- spinal articulation, trunk stabilization, hamstring stretch
CUES- flex toes, maintain scapular stabilization, articulate spine as if rolling up and down a wall
Side Lifts
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES ✔✔BLOCK- Lateral Flexion/Rotation
BREATH- exhale lift legs
MUSCLE FOCUS- abdominals (obliques)
OBJECTIVES
CUES ✔✔BLOCK- Foundation
BREATH- free
MUSCLE FOCUS- relaxation of lower back
OBJECTIVES- relax, stretch lumbar spine
CUES- allow pelvis to sink to heels, visualize lumbar opening out, breathe fully and relax deeper with each breath
Hundred
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES ✔✔BLOCK- Abdominal Work
BREATH- exhale (5 pumps) inhale (5 pumps)
MUSCLE FOCUS- abs
OBJECTIVES- abdominal strength, trunk stabilization
CUES- deep long breaths, arm pumps stay small, avoid hyperlordosis, neck tension, and bulging abs
Double Leg Stretch
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES ✔✔BLOCK- Abdominal Work
BREATH- exhale when arms come around to grab knees
MUSCLE FOCUS- abs
OBJECTIVES- ab strength, trunk stabilization
CUES- head aligned with spine, stable pelvis, reach arms back as far as possible
Single Leg Stretch
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES ✔✔BLOCK- abs
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES ✔✔BLOCK- Lateral flexion, rotation
BREATH- special*
MUSCLE FOCUS- Hamstrings
OBJECTIVES- hamstring stretch, back extensor control, oblique control
CUES- rotate around longitudinal axis, keep head facing leg when reaching forward
Spine Twist
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES ✔✔BLOCK- Lateral flexion, rotation
BREATH- exhale (2 pumps)
MUSCLE FOCUS- obliques
OBJECTIVES- trunk mobility, extensor control, oblique control
CUES- pelvis and legs still, move head and arms as one unit, initiate movement from waist and not shoulders
Corkscrew
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES ✔✔BLOCK- lateral flexion, rotation
BREATH- exhale circle down and up
MUSCLE FOCUS- abs
OBJECTIVES- hip flexor control, ab strength
CUES- feet together and aligned, initiate movementd from waist, bend knees if strain on hip flexors
Single Leg Kick
BLOCK
BREATH
Front support
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES ✔✔BLOCK- Bridging
BREATH- exhale bend on knee
MUSCLE FOCUS- abs, scapular stabilizers
OBJECTIVES- trunk stabilization, scapular stabilization
CUES- no hyperlordosis, scapular stabilization throughout, keep body in straight line from head to toes
Back support
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES ✔✔BLOCK- bridging
BREATH- exhale up
MUSCLE FOCUS- shoulder extensors, hip extensors
OBJECTIVES- trunk stabilization, shoulder extensor strength, hip extensor strength
CUES- no flaring ribs, hinge at hips, face fingers out to the sides or make fist if wrists hurt
Seal Puppy
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES ✔✔BLOCK- Spinal Articulation
BREATH- inhale back
MUSCLE FOCUS- abs
OBJECTIVES- trunk stabilization and control, hip joint stretch
CUES- focus eyes forward, keep shoulders relaxed, maintain consistent curve of spine
Hamstring Pull 1
