AFPA Pilates Instructor Mat Final Exam Questions And Answers (A+ graded 100% verified latest update)

AFPA Pilates Instructor Mat Final Exam Questions And Answers (A+ graded 100% verified latest update)Describe the concept of "center" correct 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 correct 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? correct 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 correct 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? correct 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. 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 correct 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 correct 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? correct answer: Erector Spinae: spinal, longissimus, and iliocostalis Name the primary muscles for hip extension correct answer: Gluteus Maximus Hamstrings: semitendinous, semimembranosus, and biceps femoris Describe the difference between an agonist and an antagonist muscle correct 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. 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? correct 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? correct 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? correct 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? correct 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. correct answer: The adductor longus, adductor brevis, adductor magnus, and the gracilis. Name a fundamental strengthening movement for the hip adductors. correct answer: Leg Pull Side. Identify the difference between internal and external oblique muscle. correct 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? correct answer: Learning 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? correct answer: this 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? correct answer: because 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? correct answer: I would instruct the student to try and straighten their legs to an angle as close to vertical as is necessary to allow the pelvis to remain stable and to avoid arching their lower back. Describe two variations of the teaser and the reasoning and benefits of each. correct answer: focus on lifting the back all the way from the upper sacrum, while lifting with the abdominals on the front of the pelvis to achieve a flat-back position, with a neutral pelvis balanced on the sit bones. This is an advanced but valuable way to practice bracing while the hip flexors are working rigorously to maintain the height of both legs. this variation may incorporate bringing the arms to an overhead position while in the V position and when the trunk is in its low position at the end of step 3. Adding the arms overhead in a V position can help achieve the desired lifted position instead of the rounded position of the back in this variation. Define spinal articulation as it relates to Pilates. correct answer: HSC Dance defines it as "the manner in which the movement of the body is clearly coordinated and differentiated", are more akin to its use in Pilates. Explain a modification for Seal. correct answer: Begin with your knees farther from your shoulders, arms outside the upper thighs, and hands grasping the backs of the thighs just above the knees. Focus on trying to maintain the same angle of elbow flexion and distance of the thighs from the chest as you roll back and forward in steps 2 and 3. As proficiency develops, gradually bring the knees closer to the chest by first moving the hands to the shins, and later toward the ankles, with the upper arms still outside the upper thighs. Describe the precautions and benefits of Crab. correct answer: Precautions: This exercise shouldn't be performed by people with knee problems, neck problems , and other conditions that could increase the potential risk of injury. Benefits: A dynamic stretch for the spinal extensors, coordinated use of the abdominals and other muscles to maintain the body in a ball shape as it rolls, skilled use of momentum, and sophisticated balance on a small bade of support. Why is the Boomerang considered