AFPA Pilates Instructor Mat Final Exam/ Questions with
Correct Verified Answers/ Updated 2024 – Rated A+
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.
Explain why spinal extension exercises are so important in Pilates. - ANSWER - Use of spinal extension is
vital for maintaining muscle balance because so many Pilates exercises emphasize spinal flexion.
What are the targeted muscles for spinal extension and hip extension? - ANSWER - Spinal Extensors:
erector spinae (spinalis, longissimus, iliocostalis), semispinallis, deep posterior spinal group
Hip Extensors: gluteus maximus, hamstrings (semimembranosus, semitendinosus, biceps femoris).
Why is Rocking not appropriate for all students? - ANSWER - Even when using proper technique, the high
level of spinal hyper-extension in this exercise makes it inappropriate for many people.
Why is the structure of your Pilates class important? - ANSWER - A well structured program is key to
maximizing gains from each session.
T\F Joseph Pilates called his system "Contrology" the study of control, as he believed the exercise
required complete control of the mind, body, and spirit. - ANSWER - True
pg. 1
,T\F Joseph Pilates was inspired by ancient Greek and Roman philosophies of both physical and mental
well-being. - ANSWER - True
T\F The Pilates system is based on using a balance of strength and flexibility to correct bad habits and
restore the body to its natural, upright carriage by targeting deeper muscles and larger muscles, leading
to increased total body strength. - ANSWER - False. Because although Pilates does target deeper muscles
and larger muscles, the actual muscles being targeted are small, deeper muscles and larger, superficial
muscles.
T\F Practicing Pilates can increase strength, increase flexibility, improve posture, and increase the
freedom of mobility of the spine and joints. - ANSWER - True
T\F The term "centering" has only physical applications by focusing on the core and powerhouse in every
exercise to enhance movement. - ANSWER - False. Centering has both physical and mental application.
T/F Deep breathing increases the body's oxygen intake and stimulates circulation with specific breathing
patterns assigned to each exercise while performing Pilates movements. - ANSWER - True
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.
pg. 2
, 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
pg. 3
Correct Verified Answers/ Updated 2024 – Rated A+
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.
Explain why spinal extension exercises are so important in Pilates. - ANSWER - Use of spinal extension is
vital for maintaining muscle balance because so many Pilates exercises emphasize spinal flexion.
What are the targeted muscles for spinal extension and hip extension? - ANSWER - Spinal Extensors:
erector spinae (spinalis, longissimus, iliocostalis), semispinallis, deep posterior spinal group
Hip Extensors: gluteus maximus, hamstrings (semimembranosus, semitendinosus, biceps femoris).
Why is Rocking not appropriate for all students? - ANSWER - Even when using proper technique, the high
level of spinal hyper-extension in this exercise makes it inappropriate for many people.
Why is the structure of your Pilates class important? - ANSWER - A well structured program is key to
maximizing gains from each session.
T\F Joseph Pilates called his system "Contrology" the study of control, as he believed the exercise
required complete control of the mind, body, and spirit. - ANSWER - True
pg. 1
,T\F Joseph Pilates was inspired by ancient Greek and Roman philosophies of both physical and mental
well-being. - ANSWER - True
T\F The Pilates system is based on using a balance of strength and flexibility to correct bad habits and
restore the body to its natural, upright carriage by targeting deeper muscles and larger muscles, leading
to increased total body strength. - ANSWER - False. Because although Pilates does target deeper muscles
and larger muscles, the actual muscles being targeted are small, deeper muscles and larger, superficial
muscles.
T\F Practicing Pilates can increase strength, increase flexibility, improve posture, and increase the
freedom of mobility of the spine and joints. - ANSWER - True
T\F The term "centering" has only physical applications by focusing on the core and powerhouse in every
exercise to enhance movement. - ANSWER - False. Centering has both physical and mental application.
T/F Deep breathing increases the body's oxygen intake and stimulates circulation with specific breathing
patterns assigned to each exercise while performing Pilates movements. - ANSWER - True
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.
pg. 2
, 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
pg. 3
