AFPA Pilates Instructor Mat
Final Exam 2026/2027 Exam
Questions and Correct
Answers | New Update
Describe the concept of "center" - ANSWER ✔✔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 - ANSWER ✔✔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? - ANSWER ✔✔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 - ANSWER
✔✔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? - ANSWER ✔✔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 - ANSWER
✔✔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 - ANSWER
✔✔Maintaining a neutral pelvis and lower back (bracing): This cue
generally involves a coordinated co-contraction of many muscles. When
3
COPYRIGHT©JOSHCLAY 2026/2027. YEAR PUBLISHED 2026. COMPANY REGISTRATION NUMBER: 619652435. TERMS OF USE. PRIVACY
STATEMENT. ALL RIGHTS RESERVED
, 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.
Final Exam 2026/2027 Exam
Questions and Correct
Answers | New Update
Describe the concept of "center" - ANSWER ✔✔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 - ANSWER ✔✔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? - ANSWER ✔✔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 - ANSWER
✔✔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? - ANSWER ✔✔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 - ANSWER
✔✔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 - ANSWER
✔✔Maintaining a neutral pelvis and lower back (bracing): This cue
generally involves a coordinated co-contraction of many muscles. When
3
COPYRIGHT©JOSHCLAY 2026/2027. YEAR PUBLISHED 2026. COMPANY REGISTRATION NUMBER: 619652435. TERMS OF USE. PRIVACY
STATEMENT. ALL RIGHTS RESERVED
, 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.
