1 | P a g e | © copyright 2024/2025 | Grade A+
AFPA Pilates Instructor Mat Final Exam
Questions and Correct Answers | Latest
Update
Describe the concept of "center"
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
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?
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
Spinal Flexion: refers to the forward bending of the spine.
Master01 | September, 2024/2025 | Latest update
, 1 | P a g e | © copyright 2024/2025 | Grade A+
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?
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
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
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 abdominal s while
Master01 | September, 2024/2025 | Latest update
, 1 | P a g e | © copyright 2024/2025 | Grade A+
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?
Erector Spinae: spinal, longissimus, and iliocostalis
Name the primary muscles for hip extension
Gluteus Maximus
Hamstrings: semitendinous, semimembranosus, and biceps femoris
Describe the difference between an agonist and an antagonist muscle
Agonist (Mover): is a muscle that produces the desired movement at any
given joint. Movers can be subdivided further into prim ary and secondary
Master01 | September, 2024/2025 | Latest update
AFPA Pilates Instructor Mat Final Exam
Questions and Correct Answers | Latest
Update
Describe the concept of "center"
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
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?
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
Spinal Flexion: refers to the forward bending of the spine.
Master01 | September, 2024/2025 | Latest update
, 1 | P a g e | © copyright 2024/2025 | Grade A+
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?
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
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
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 abdominal s while
Master01 | September, 2024/2025 | Latest update
, 1 | P a g e | © copyright 2024/2025 | Grade A+
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?
Erector Spinae: spinal, longissimus, and iliocostalis
Name the primary muscles for hip extension
Gluteus Maximus
Hamstrings: semitendinous, semimembranosus, and biceps femoris
Describe the difference between an agonist and an antagonist muscle
Agonist (Mover): is a muscle that produces the desired movement at any
given joint. Movers can be subdivided further into prim ary and secondary
Master01 | September, 2024/2025 | Latest update
