©BRAINBARTER 2024/2025
AFPA Pilates Instructor Mat Final Exam
Questions With 100% Verified Answers.
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.
, ©BRAINBARTER 2024/2025
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.
, ©BRAINBARTER 2024/2025
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, including the Erector Spinae, semispinalis, and components of the deep
posterior spinal group.
Name the prime movers for hip adduction. - answer✔The adductor longus, adductor brevis,
adductor magnus, and the gracilis.
Name a fundamental strengthening movement for the hip adductors. - answer✔Leg Pull Side.
Identify the difference between internal and external oblique muscle. - answer✔Internal Oblique:
runs diagonally up to attach to the central tendon and the undersurface of the rib cage.
External Oblique: runs from the outside of the ribcage diagonally down toward the central
tendon, called the linea albae.
Why is the use of the abdominals important to properly executing the Back Extension Prone? -
answer✔Learning to use the abdominals to help stabilize the lower back in Back Extension
AFPA Pilates Instructor Mat Final Exam
Questions With 100% Verified Answers.
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.
, ©BRAINBARTER 2024/2025
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.
, ©BRAINBARTER 2024/2025
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, including the Erector Spinae, semispinalis, and components of the deep
posterior spinal group.
Name the prime movers for hip adduction. - answer✔The adductor longus, adductor brevis,
adductor magnus, and the gracilis.
Name a fundamental strengthening movement for the hip adductors. - answer✔Leg Pull Side.
Identify the difference between internal and external oblique muscle. - answer✔Internal Oblique:
runs diagonally up to attach to the central tendon and the undersurface of the rib cage.
External Oblique: runs from the outside of the ribcage diagonally down toward the central
tendon, called the linea albae.
Why is the use of the abdominals important to properly executing the Back Extension Prone? -
answer✔Learning to use the abdominals to help stabilize the lower back in Back Extension
