AFPA Pilates Instructor Mat Final Exam
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 - answerSpinal 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? - answerIt'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 - answerCervical 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 - answerMaintaining 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? - answerErector Spinae:
spinal, longissimus, and iliocostalis
Name the primary muscles for hip extension - answerGluteus Maximus
Hamstrings: semitendinous, semimembranosus, and biceps femoris
Describe the difference between an agonist and an antagonist muscle - answerAgonist
(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? - answerTorque: 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? - answerIn
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? - answerThe
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? - answerThis 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. - answerThe adductor longus, adductor
brevis, adductor magnus, and the gracilis.
Name a fundamental strengthening movement for the hip adductors. - answerLeg Pull
Side.
Identify the difference between internal and external oblique muscle. - answerInternal
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? - answerLearning to use the abdominals to help stabilize the lower back in Back
Extension Prone is essential for optimal execution of more challenging exercises
involving spinal extension.
What are some of the benefits of the One-Leg Circle movement? - answerthis exercise
offers the benefits of hip mobility, including a dynamic stretch for the hamstrings.
Why is the Hundred considered to be potentially a high-risk exercise? - answerbecause
it's considered inappropriate and potentially high risk for people with inadequate
strength or skill.
How would you modify the Double-Leg Stretch if you observe a student arching their
back? - answerI would instruct the student to try and straighten their legs to an angle as
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 - answerSpinal 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? - answerIt'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 - answerCervical 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 - answerMaintaining 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? - answerErector Spinae:
spinal, longissimus, and iliocostalis
Name the primary muscles for hip extension - answerGluteus Maximus
Hamstrings: semitendinous, semimembranosus, and biceps femoris
Describe the difference between an agonist and an antagonist muscle - answerAgonist
(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? - answerTorque: 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? - answerIn
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? - answerThe
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? - answerThis 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. - answerThe adductor longus, adductor
brevis, adductor magnus, and the gracilis.
Name a fundamental strengthening movement for the hip adductors. - answerLeg Pull
Side.
Identify the difference between internal and external oblique muscle. - answerInternal
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? - answerLearning to use the abdominals to help stabilize the lower back in Back
Extension Prone is essential for optimal execution of more challenging exercises
involving spinal extension.
What are some of the benefits of the One-Leg Circle movement? - answerthis exercise
offers the benefits of hip mobility, including a dynamic stretch for the hamstrings.
Why is the Hundred considered to be potentially a high-risk exercise? - answerbecause
it's considered inappropriate and potentially high risk for people with inadequate
strength or skill.
How would you modify the Double-Leg Stretch if you observe a student arching their
back? - answerI would instruct the student to try and straighten their legs to an angle as
