Pilates BASI Written Exam Questions With 100% Correct Answers 2024, Exams of Advanced Education

Download Pilates BASI Written Exam Questions With 100% Correct Answers 2024 and more Exams Advanced Education in PDF only on Docsity! Pilates BASI Written Exam Questions With 100% Correct Answers 2024 When and where was Joseph Pilates born? - Correct Answer-Dusseldorf, Germany, 1883 What did Pilates do in England? - Correct Answer-Worked was a war camp with rehab for sick and disabled When did he come to America? - Correct Answer-Came to NYC in 1926 What is controlology? - Correct Answer-When stabilizing muscle groups are encouraged to work isometrically to maintain correct positioning and alignment. What are the 10 principles of Pilates? - Correct Answer-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? - Correct Answer-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? - Correct Answer-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? - Correct Answer-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? - Correct Answer--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? - Correct Answer-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? - Correct Answer- 75% What kind of breathing does Pilates use? and why? - Correct Answer-lateral breathing of "intercostal breathing". it maintains ab contraction while performing exercises during inhalation. What is shaped breathing? - Correct Answer-using breathing patterns What is Muscle Focus? - Correct Answer-the muscle or group of muscles that is the primary focus of the exercise What are Objectives? - Correct Answer-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? - Correct Answer-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? - Correct Answer-generating or controlling movement What are the Antagonists? - Correct Answer-actions oposite to movers What are the Synergists? - Correct Answer-neutralizes undesired actions of movers What are the Stabilizers? - Correct Answer-muscles that hold body parts still What is BASI's SIM? - Correct Answer-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)? - Correct Answer- 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)? - Correct Answer- stabilizers to promote efficient movement Pelvic Curl MUSCLE FOCUS OBJECTIVES CUES - Correct Answer-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 - Correct Answer-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 - Correct Answer-BLOCK- Lateral Flexion/Rotation BREATH- exhale lift legs MUSCLE FOCUS- abdominals (obliques) OBJECTIVES- lateral flexor strength, trunk stabilization CUES- bias toward abs, keep legs slightly forward, no lower back extensors Back Extension BLOCK BREATH MUSCLE FOCUS OBJECTIVES CUES - Correct Answer-BLOCK- Back extension BREATH- inhale lift back MUSCLE FOCUS- back extensors OBJECTIVES- back extensor strength CUES- keep head aligned with spine, legs together and relaxed, maintain ab support throughout Rest Position BLOCK BREATH MUSCLE FOCUS OBJECTIVES CUES - Correct Answer-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 - Correct Answer-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 - Correct Answer-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 - Correct Answer-BLOCK- abs BREATH- inhale switch legs MUSCLE FOCUS- abs OBJECTIVES- ab strength, trunk stabilization CUES- stable position of body, feet same height throughout, shin of bent leg parallel to mat Criss Cross BLOCK BREATH MUSCLE FOCUS OBJECTIVES CUES - Correct Answer-BLOCK- Abs BREATH- exhale rotate MUSCLE FOCUS- ab strength OBJECTIVES- ab strength, trunk stabilization CUES- keep elbows wide, rotate through waist no lateral flexion, same leg placement as single leg stretch Saw BLOCK BREATH MUSCLE FOCUS OBJECTIVES CUES - Correct Answer-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 - Correct Answer-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 - Correct Answer-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 CUES- keep arms straight, roll down comes from flexion of lumbar spine, utilize back extension to complete movement Shoulder Bridge Prep BLOCK BREATH MUSCLE FOCUS OBJECTIVES CUES - Correct Answer-BLOCK- Bridging BREATH- exhale lift leg MUSCLE FOCUS- abs, hamstrings OBJECTIVES- hamstring strength, pevlic lumbar stabilization, hip disassociation CUES- avoid splaying legs, 90 degree of leg, maintain hip extension of supporting leg Side Kick BLOCK BREATH MUSCLE FOCUS OBJECTIVES CUES - Correct Answer-BLOCK- Latera flexion/roation BREATH- exhale front (2 pulses), inhale back (2) MUSCLE FOCUS- abs, back extensors OBJECTIVES- trunk stabilization, hip flexor and extensor control and strength CUES- neutral pelvis, no sinking in shoulder Double Leg Kick BLOCK BREATH MUSCLE FOCUS OBJECTIVES CUES - Correct Answer-BLOCK- Back Extension BREATH- exhale (3 pulses), inhale back extension MUSCLE FOCUS- back extensors OBJECTIVES- hamstring control, scapular stabilization, back extensor strength CUES- turn head to different sides, elbows to mat during down phase, knees lifted slightly throughout Swimming BLOCK BREATH MUSCLE FOCUS OBJECTIVES CUES - Correct Answer-BLOCK- back extension BREATH- inhale first MUSCLE FOCUS- back extensors OBJECTIVES- trunk stabilization, shoulder flexor strength, hip extensor strength CUES- avoid shoulder elevation, maintain trunk stabilization, focus on cross-pattern coordination Rocking Prep BLOCK BREATH MUSCLE FOCUS OBJECTIVES CUES - Correct Answer-BLOCK- back extension BREATH- inhale lift MUSCLE FOCUS- back extensors OBJECTIVES- hip flexor strength, hip extensor control, back extensor strength CUES- reach feet toward ceiling, keep head aligned with spine, extend back and stretch chest and same time Leg Pull Front BLOCK BREATH MUSCLE FOCUS OBJECTIVES CUES - Correct Answer-BLOCK- bridging BREATH- exhale lift leg MUSCLE FOCUS- hip extensors OBJECTIVES- hip extensor control, upper body strength, scapular stabilization CUES- maintain pointed foot, scapular stabilization, keep plank position, neutral pelvis Leg Pull Back BLOCK BREATH MUSCLE FOCUS OBJECTIVES CUES - Correct Answer-BLOCK- Bridging BREATH- exhale lift MUSCLE FOCUS- hip extensors, shoulder extensors OBJECTIVES- trunk stabilization, hip extensor strength, shoulder extensor strength CUES- back extensors engaged, head aligned with spine, hinge at hip joint Teaser Prep BLOCK BREATH MUSCLE FOCUS OBJECTIVES CUES - Correct Answer-BLOCK- Ab work BREATH- inhale roll up** MUSCLE FOCUS- abs, back extensors OBJECTIVES- ab strength, back extensor strength, prep for teasers CUES- utalize back extensors, articulate spine during roll up and down, initiate roll up and down with lumbar flexion Hamstring Pull 2 BLOCK BREATH MUSCLE FOCUS OBJECTIVES CUES - Correct Answer-BLOCK- ab work BREATH- ehale (2 pulses) MUSCLE FOCUS- abs OBJECTIVES- trunk stabilization, ab strength, pelvic lumbar stabilization CUES- shoulders relaxed, anchor bottom leg to mat, stable trunk during leg change Hamstring Pull 3 BLOCK BREATH MUSCLE FOCUS OBJECTIVES CUES - Correct Answer-BLOCK- abs BREATH- exhale rotate (2 pulses) MUSCLE FOCUS- abs (oblique) OBJECTIVES- pelvic stabilization, ab strength CUES- elbows wide, anchor bottom leg to mat, stability of trunk Shoulder Bridge BLOCK BREATH MUSCLE FOCUS OBJECTIVES CUES - Correct Answer-BLOCK- bridging BREATH- exhale leg lowers MUSCLE FOCUS- abs, hamstrings OBJECTIVES- lumbar stabilization, hamstring and back strength, hip flexor control and strength CUES- stretch back of straight leg, consistent height of pelvis Control Balance BLOCK BREATH MUSCLE FOCUS OBJECTIVES CUES - Correct Answer-BLOCK- spinal articulation BREATH- exhale pulse inhale switch MUSCLE FOCUS- hip extensors OBJECTIVES- hip flexor stretch, trunk stabilization, hip extensor control shear reduction lumbolordosal fascia tensioning (pulling abs around the front) What are important factors to consider when determining the effectiveness of ab and back exercises? - Correct Answer-varies of ranges of motion sufficent intensity sufficient overload correct mechanics correct muscle recruitment utilizing intra-abdominal pressure What is an example of an exercise that puts pressure on the cervical spine? - Correct Answer-control balance What is an exercise that involved flexion from an erect position, particularly with legs straight? - Correct Answer-Roll down What is an exercise that involves flexion with rotation? - Correct Answer-Saw What is an exercise that involves extension of the torso with excessive load on the lumbar spine? - Correct Answer-rocking What are the 3 steps that you should do if a clients movement is assential to the clients lifestyle but still might be contraindicated? - Correct Answer-initial limitation correct movement pattern in the studio medical consultation What is disc protrusion? - Correct Answer-focal bulge of disc What is disc extrusion? - Correct Answer-center of disc extrudes out the disc into the neural canal What is spinal stenosis? - Correct Answer-narrowing of spinal canal What is arthritis? - Correct Answer-inflamation if a joint what is osteoporosis? - Correct Answer-reduction in bone density and strength what is lumbosacral strain? - Correct Answer-injury to muscle/ligaments of spine What vertebral conditions are aggravated by extension (aided by flexion)? - Correct Answer-sponylolysis, spinal stenosis, lumbosacral strain What vertebral conditions are aggravated by flexion (aided by extension)? - Correct Answer-disc injuries osteoporosis What is a modification of the hundred prep? - Correct Answer-bed knees What is a modification of the hundred? - Correct Answer-height of legs (closer to 90) What is a modification of the teaser prep? - Correct Answer-knees bent What is a modification of the single leg footwork on the chair? - Correct Answer-bent knees What is a modificiation of any long sitting series (arms sitting series, spine twist) - Correct Answer-bend knees for hamstring tightness What is a modification of the basic swan? - Correct Answer-legs down What is a modification of rocking prep? - Correct Answer-smaller ROM and not holding on as long What is an assist of the roll up? - Correct Answer-use Roll Up Bar What is an assist of the side up? - Correct Answer-use Push through bar What is an assist of the footwork on reformer? - Correct Answer-ball between knees What is an assist of the single leg footwork on chair? - Correct Answer-leg on ball what is an assist of the long sitting positions (arm sitting series) - Correct Answer-wedge under SITS bones What is an assist for basic swan? - Correct Answer-leg support by ball What is the block for the Saw? - Correct Answer-lateral flexion/rotation What is the muscle focus for the Saw? - Correct Answer-hamstrings What is the block for Corkscrew? - Correct Answer-lateral flexion/rotation What is the muscle focus for front support? - Correct Answer-abs and scapular stabilizers What is the muscle focus for back support? - Correct Answer-shoulder extensors, hip extensors What is the muscle focus for Side Kick? - Correct Answer-abs and back extensors What is the muscle focus for Leg Pull Back? - Correct Answer-hip extensors and shoulder extensors What is the muscle focus for teaser prep? - Correct Answer-abs, back extensors What is the muscle focus for control balance? - Correct Answer-hip extensors What is the block for control balance? - Correct Answer-spinal articulation What is the block for jack knife? - Correct Answer-bridging What is the muscle focus for jack knife? - Correct Answer-abs and hip extensors What is the muscle focus for Hip Circles Prep? - Correct Answer-abs and back extensors What is the muscle focus for Side Kick Kneeling? - Correct Answer-Hip abductors and shoulder stabilizers What is the block for Scissors? - Correct Answer-Bridging? What is the muscle focus for Scissors? - Correct Answer-hip flexors, hip extensors What is the muscle focus for Rocking? - Correct Answer-back extensors and hip extensiors What is the muscle focus for teaser 2? - Correct Answer-abs, back extensors, and hip flexors What is the muscle focus of the Foot Work on the reformer? - Correct Answer- Hamstrings and quads what is the muscle focus of the foot work on the cadillac? - Correct Answer-Hamstrings What is the muscle focus of the foot work on the chair? - Correct Answer-Hamstrings and Quads What is the muscle focus of the the Flat back exercise in the Short Box Series? - Correct Answer-Abs and back extensors What is the muscle focus of the remaining Short Box Series exercises? - Correct Answer-Abs WHat is the muscle focus of standing pike and standing pike reverse? - Correct Answer- abs