AFPA Pilates Instructor Mat Final Exam
with complete solutions 2024/2025
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 intercostal 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 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? - ANSWER-Erector
Spinae: spinal, longissimus, and iliocostalis
, Name the primary muscles for hip extension - ANSWER-Gluteus Maximus
Hamstrings: semitendinous, semimembranosus, and biceps femoris
Describe the difference between an agonist and an antagonist muscle - ANSWER-
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 muscle) is particularly important when producing any desired
movement. The secondary muscle is the assistant of the prime muscle in doing a
desired movement, as it's less effective on its own.
Antagonist: is a muscle whose action is opposite of the agonist desired
movement. This muscle in many exercises, doesn't work, but relaxes. In some
movements the lack of effort from the antagonist is a sign of higher skill level
What is torque, and why is it essential to Pilates mat work? - ANSWER-Torque:
the amount of force multiplied by the movement of force, defined as the
perpendicular distance from the line of force to the axis rotation.
In Pilates mat work, this principle is important for both exercise effectiveness and
farther safety. In essence, the weight of the limbs is the same, but moving them
closer or farther away from the trunk markedly affects the torque they exert and
the amount of muscle force that must be generated.
What cues would you provide to a student while performing the Pelvic Curl? -
ANSWER-In step 4, use the abdominals to control the lowering of the trunk one
vertebrae at a time, starting from the upper back and proceeding consecutively to
the sacrum.
Imagine. To help achieve the desired motion of the pelvis and the spine in early
step 2, imagine pulling on a string attached to the pubic symphysis to bring the
pelvis closer to the sternum while sequentially pressing the back of the lumbar
vertebra into the mat starting from the sacrum upward.
What muscles play a particularly important role in trunk stabilization? - ANSWER-
The abdominals. Some research suggests that the transversus abdominis plays a
particularly important role in stabilization when the limbs move.
What are the prime muscle movers for the Leg Lift Side? - ANSWER-This
movement requires finely coordinated simultaneous contraction of muscle
located in the front, primarily the obliques and iliopsoas; muscle located on the
side, primarily the quadratus lumborum; and the muscles located in the back,
with complete solutions 2024/2025
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 intercostal 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 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? - ANSWER-Erector
Spinae: spinal, longissimus, and iliocostalis
, Name the primary muscles for hip extension - ANSWER-Gluteus Maximus
Hamstrings: semitendinous, semimembranosus, and biceps femoris
Describe the difference between an agonist and an antagonist muscle - ANSWER-
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 muscle) is particularly important when producing any desired
movement. The secondary muscle is the assistant of the prime muscle in doing a
desired movement, as it's less effective on its own.
Antagonist: is a muscle whose action is opposite of the agonist desired
movement. This muscle in many exercises, doesn't work, but relaxes. In some
movements the lack of effort from the antagonist is a sign of higher skill level
What is torque, and why is it essential to Pilates mat work? - ANSWER-Torque:
the amount of force multiplied by the movement of force, defined as the
perpendicular distance from the line of force to the axis rotation.
In Pilates mat work, this principle is important for both exercise effectiveness and
farther safety. In essence, the weight of the limbs is the same, but moving them
closer or farther away from the trunk markedly affects the torque they exert and
the amount of muscle force that must be generated.
What cues would you provide to a student while performing the Pelvic Curl? -
ANSWER-In step 4, use the abdominals to control the lowering of the trunk one
vertebrae at a time, starting from the upper back and proceeding consecutively to
the sacrum.
Imagine. To help achieve the desired motion of the pelvis and the spine in early
step 2, imagine pulling on a string attached to the pubic symphysis to bring the
pelvis closer to the sternum while sequentially pressing the back of the lumbar
vertebra into the mat starting from the sacrum upward.
What muscles play a particularly important role in trunk stabilization? - ANSWER-
The abdominals. Some research suggests that the transversus abdominis plays a
particularly important role in stabilization when the limbs move.
What are the prime muscle movers for the Leg Lift Side? - ANSWER-This
movement requires finely coordinated simultaneous contraction of muscle
located in the front, primarily the obliques and iliopsoas; muscle located on the
side, primarily the quadratus lumborum; and the muscles located in the back,
