AFPA PILATES INSTRUCTOR MAT FINAL EXAM ATEST EXAM WITH ACTUAL
QUESTIONS AND CORRECT VERIFIED ANSWERS|ALREADY GRADED A+
According to the author, what is the main reason that pronounced
effect result from so few repetitions? - <<ANSWER>>One reason
profound effects are achieved from so few repetition is the
precision with which Pilates movements are executed and the
resulting recruitment of the appropriate muscles.
What are some of the pros and cons of modifying the original
body of work of Pilates? - <<ANSWER>>Pro: You can modify or
change the choreography of an exercise to meet certain goals.
Con: The essence of the exercise is often lost in a mass of
choreography, at times ceasing to have any resemblance to the
original exercise or its intention.
How does the "chest lift" differ from the "crunch"? -
<<ANSWER>>Most notably, the pace is much slower, which
eliminates momentum and allows the abdominal muscles to drive
the movement.
The positioning of the spine and pelvis are also different in that
the crunch is typically done with the pelvis in posterior tilt and the
spine pressing into the mat, while the chest lift begins in a neutral
spine and neutral pelvic position and the neutral pelvis is
maintained throughout.
How and why has the author modified the roll-up? -
<<ANSWER>>The first change the author made is advocating
pausing in the position, with the shoulders above the hips, rather
than reaching all the way forward with the trunk over the legs.
,The reason for this change is to avoid stretching the hamstrings
excessively too early in the session, when they may not yet be
ready to be stretched.
Discuss some of the precautions when performing the "criss-
cross." - <<ANSWER>>There is a tendency to laterally flex the
trunk and flare the ribs on the side of the bent leg during the
rotation, resulting in a swivel-type motion as opposed to a true
rotation.
In addition, as fatigue sets n due to the intensity of the exercise
and the load on the abdominal muscles, the height of the trunk in
forward flexion sometimes progressively decreases and the lower
back starts to lift off the mat into hyper-lordosis.
How can you enhance the stretch of the hamstrings while
performing the "roll-over"? - <<ANSWER>>You can enhance the
stretch of the hamstrings and the lower back by drawing the
thighs close to the chest, creating a tight pike position.
List the mat exercises that are contraindicated for anyone with
neck problems. - <<ANSWER>>Control Balance
Roll-Over
Jackknife
What is the purpose of the rest position, and is it performed? -
<<ANSWER>>The rest position serves as necessary pause, as
well as a good transition into the exercises that follow in the mat
work sequence.
This position is usually offered after back extension work.
Describe the proper position of the body for the "front support." -
<<ANSWER>>Imagine the body as a strong, solid bridge or ramp
that will not budge under immense weight.
Keep the body in a straight line from head to toe.
, Maintain pelvic-lumbar and scapular stabilization throughout the
exercise.
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).
QUESTIONS AND CORRECT VERIFIED ANSWERS|ALREADY GRADED A+
According to the author, what is the main reason that pronounced
effect result from so few repetitions? - <<ANSWER>>One reason
profound effects are achieved from so few repetition is the
precision with which Pilates movements are executed and the
resulting recruitment of the appropriate muscles.
What are some of the pros and cons of modifying the original
body of work of Pilates? - <<ANSWER>>Pro: You can modify or
change the choreography of an exercise to meet certain goals.
Con: The essence of the exercise is often lost in a mass of
choreography, at times ceasing to have any resemblance to the
original exercise or its intention.
How does the "chest lift" differ from the "crunch"? -
<<ANSWER>>Most notably, the pace is much slower, which
eliminates momentum and allows the abdominal muscles to drive
the movement.
The positioning of the spine and pelvis are also different in that
the crunch is typically done with the pelvis in posterior tilt and the
spine pressing into the mat, while the chest lift begins in a neutral
spine and neutral pelvic position and the neutral pelvis is
maintained throughout.
How and why has the author modified the roll-up? -
<<ANSWER>>The first change the author made is advocating
pausing in the position, with the shoulders above the hips, rather
than reaching all the way forward with the trunk over the legs.
,The reason for this change is to avoid stretching the hamstrings
excessively too early in the session, when they may not yet be
ready to be stretched.
Discuss some of the precautions when performing the "criss-
cross." - <<ANSWER>>There is a tendency to laterally flex the
trunk and flare the ribs on the side of the bent leg during the
rotation, resulting in a swivel-type motion as opposed to a true
rotation.
In addition, as fatigue sets n due to the intensity of the exercise
and the load on the abdominal muscles, the height of the trunk in
forward flexion sometimes progressively decreases and the lower
back starts to lift off the mat into hyper-lordosis.
How can you enhance the stretch of the hamstrings while
performing the "roll-over"? - <<ANSWER>>You can enhance the
stretch of the hamstrings and the lower back by drawing the
thighs close to the chest, creating a tight pike position.
List the mat exercises that are contraindicated for anyone with
neck problems. - <<ANSWER>>Control Balance
Roll-Over
Jackknife
What is the purpose of the rest position, and is it performed? -
<<ANSWER>>The rest position serves as necessary pause, as
well as a good transition into the exercises that follow in the mat
work sequence.
This position is usually offered after back extension work.
Describe the proper position of the body for the "front support." -
<<ANSWER>>Imagine the body as a strong, solid bridge or ramp
that will not budge under immense weight.
Keep the body in a straight line from head to toe.
, Maintain pelvic-lumbar and scapular stabilization throughout the
exercise.
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).
