AFPA Pilates Instructor Mat Final
Exam questions with answers
Describe the concept of "center" - CORRECT ANSWERS
✔✔The concept of center can have very different
meanings in accordance with various disciplines. In
Pilates, the center is generally viewed as the core of the
body, for some practitioners it also has an esoteric
connotation and is referred to as the powerhouse.
Explain the 2 phases of breathing - CORRECT ANSWERS
✔✔Inhalation (inspiration): activation of the respiratory
muscles, particularly the diaphragm. When the dome-
shaped diaphragm contracts, it flattens out, allowing
more height in the thoracic cavity.
Exhalation (expiration): As the diaphragm relaxes, it
moves upward into the thorax. The ribs lower as the inter-
costal muscles relax. The thoracic cavity volume
decreases.
What is lateral breathing? - CORRECT ANSWERS
✔✔Breathing that emphasizes the lateral expansion of
the rib cage while maintaining a consistent inward pull of
the deep abdominal muscles during both inhalation and
exhalation.
,Name and define the primary movements of the spine -
CORRECT ANSWERS ✔✔Spinal Flexion: refers to the
forward bending of the spine.
Extension: a straightening of the spine from a flexed
position or movement backward beyond straight.
Spinal Hypertension: also the backward movement
beyond straight.
Right Lateral Flexion: bending of the spine sideways to
the right.
Left Lateral Flexion: bending it back up toward a straight
or to the opposite side (left side).
Right Rotation: rotating of the head or the upper trunk so
that the face or chest faces the right.
Left Rotation: rotating the head or upper trunk back to
center or toward the other side (left side).
What is the Powerhouse, and why is it so crucial to the
practice of Pilates? - CORRECT ANSWERS ✔✔It's the core
of the body or the area from the bottom of the rib cage to
a line across the hip joints in the front and to the base of
the buttocks in the back.
Joseph Pilates placed great emphasis on the powerhouse,
considering it a physical center of the body from which all
Pilates movements should proceed. If the powerhouse is
,being used appropriately, the limbs should be able to
move in a coordinated and connected manner.
Name two common deviation of spinal alignment -
CORRECT ANSWERS ✔✔Cervical Lordosis: an
exaggeration of the cervical curve.
Lumbar Lordosis/ Lumbar Hyper-Lordosis: an increased
curve in the lower back region, commonly accompanied
by an anterior pelvic tilt.
Describe three cues used to encourage a neutral spine -
CORRECT ANSWERS ✔✔Maintaining a neutral pelvis and
lower back (bracing): This cue generally involves a
coordinated co-contraction of many muscles. When lying
on your back, pulling up the front of the pelvis with the
abdominals while simultaneously pulling up the back of
the pelvis with the spinal extensors, pressing the sacrum
into the mat, or reaching the sits bones away from the
back of the ribcage can help you achieve this desired
bracing.
Pull up your lower back: Sometimes, pulling the lower
attachment of the spinal extensors upward is used to
encourage extension of the lumbar spine in exercises that
require a full arching of the spine. This cue is more
commonly used to prevent or limit a posterior pelvic tilt
and excessive flexion of the lumbar spine in sitting
, exercises or to help achieve a neutral position of the
pelvis with bracing.
Sit Tall: Think of lifting the upper back and the area of the
head just behind the ears toward the ceiling, with the
weight of the trunk right over the site bone. Anatomically,
slight use of the upper back extensors balanced with the
abdominals can produce the desired lift in the thoracic
cavity without rib-leading. This co-contraction provides
deep segmental support to the lower spine and
encourages the maintenance of some of the natural
lumbar curve.
What are the primary muscles movers for spinal
extension? - CORRECT ANSWERS ✔✔Erector Spinae:
spinal, longissimus, and iliocostalis
Name the primary muscles for hip extension - CORRECT
ANSWERS ✔✔Gluteus Maximus
Hamstrings: semitendinous, semimembranosus, and
biceps femoris
Describe the difference between an agonist and an
antagonist muscle - CORRECT ANSWERS ✔✔Agonist
(Mover): is a muscle that produces the desired movement
at any given joint. Movers can be subdivided further into
primary and secondary muscles. The primary (prime
Exam questions with answers
Describe the concept of "center" - CORRECT ANSWERS
✔✔The concept of center can have very different
meanings in accordance with various disciplines. In
Pilates, the center is generally viewed as the core of the
body, for some practitioners it also has an esoteric
connotation and is referred to as the powerhouse.
Explain the 2 phases of breathing - CORRECT ANSWERS
✔✔Inhalation (inspiration): activation of the respiratory
muscles, particularly the diaphragm. When the dome-
shaped diaphragm contracts, it flattens out, allowing
more height in the thoracic cavity.
Exhalation (expiration): As the diaphragm relaxes, it
moves upward into the thorax. The ribs lower as the inter-
costal muscles relax. The thoracic cavity volume
decreases.
What is lateral breathing? - CORRECT ANSWERS
✔✔Breathing that emphasizes the lateral expansion of
the rib cage while maintaining a consistent inward pull of
the deep abdominal muscles during both inhalation and
exhalation.
,Name and define the primary movements of the spine -
CORRECT ANSWERS ✔✔Spinal Flexion: refers to the
forward bending of the spine.
Extension: a straightening of the spine from a flexed
position or movement backward beyond straight.
Spinal Hypertension: also the backward movement
beyond straight.
Right Lateral Flexion: bending of the spine sideways to
the right.
Left Lateral Flexion: bending it back up toward a straight
or to the opposite side (left side).
Right Rotation: rotating of the head or the upper trunk so
that the face or chest faces the right.
Left Rotation: rotating the head or upper trunk back to
center or toward the other side (left side).
What is the Powerhouse, and why is it so crucial to the
practice of Pilates? - CORRECT ANSWERS ✔✔It's the core
of the body or the area from the bottom of the rib cage to
a line across the hip joints in the front and to the base of
the buttocks in the back.
Joseph Pilates placed great emphasis on the powerhouse,
considering it a physical center of the body from which all
Pilates movements should proceed. If the powerhouse is
,being used appropriately, the limbs should be able to
move in a coordinated and connected manner.
Name two common deviation of spinal alignment -
CORRECT ANSWERS ✔✔Cervical Lordosis: an
exaggeration of the cervical curve.
Lumbar Lordosis/ Lumbar Hyper-Lordosis: an increased
curve in the lower back region, commonly accompanied
by an anterior pelvic tilt.
Describe three cues used to encourage a neutral spine -
CORRECT ANSWERS ✔✔Maintaining a neutral pelvis and
lower back (bracing): This cue generally involves a
coordinated co-contraction of many muscles. When lying
on your back, pulling up the front of the pelvis with the
abdominals while simultaneously pulling up the back of
the pelvis with the spinal extensors, pressing the sacrum
into the mat, or reaching the sits bones away from the
back of the ribcage can help you achieve this desired
bracing.
Pull up your lower back: Sometimes, pulling the lower
attachment of the spinal extensors upward is used to
encourage extension of the lumbar spine in exercises that
require a full arching of the spine. This cue is more
commonly used to prevent or limit a posterior pelvic tilt
and excessive flexion of the lumbar spine in sitting
, exercises or to help achieve a neutral position of the
pelvis with bracing.
Sit Tall: Think of lifting the upper back and the area of the
head just behind the ears toward the ceiling, with the
weight of the trunk right over the site bone. Anatomically,
slight use of the upper back extensors balanced with the
abdominals can produce the desired lift in the thoracic
cavity without rib-leading. This co-contraction provides
deep segmental support to the lower spine and
encourages the maintenance of some of the natural
lumbar curve.
What are the primary muscles movers for spinal
extension? - CORRECT ANSWERS ✔✔Erector Spinae:
spinal, longissimus, and iliocostalis
Name the primary muscles for hip extension - CORRECT
ANSWERS ✔✔Gluteus Maximus
Hamstrings: semitendinous, semimembranosus, and
biceps femoris
Describe the difference between an agonist and an
antagonist muscle - CORRECT ANSWERS ✔✔Agonist
(Mover): is a muscle that produces the desired movement
at any given joint. Movers can be subdivided further into
primary and secondary muscles. The primary (prime
