AFPA Pilates Instructor Mat Final Exam
Correct 100%
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.
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.
,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 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? - 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? - 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? - 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. -
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. - 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. - 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. - 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 to be a complex exercise? - ANSWER boomerang
dynamically challenges core stability and balance as the whole body moves through
space. It involves a large array of muscles but in a manner that promotes whole-body
coordination and core control rather than focusing on building strength. It also provides
a dynamic stretch for the hamstrings, spinal extensors, and shoulder flexors.
What movements in this chapter (chapter 5) should you avoid if you have neck issues? -
ANSWER 1) Crab
2) Rollover with Legs Spread
3) Control Balance
Why is it so important to incorporate dynamic stretch exercises to prevent tightness in
the hip flexors? - ANSWER Tight hip flexors are associated with postural problems such
as arched lower back (lumbar lordosis). Therefore, exercises that incorporate a dynamic
stretch are valuable for helping prevent tightness of these key postural muscles.
Describe the technique cues to perform the bicycle. - ANSWER 1) As with scissors, in
step 1 think of pulling up the front and back of the pelvis simultaneously so that the
abdominals and posterior spinal stabilizers work together to create a slight arch of the
lower back. Maintain this position on the spine and a stable pelvis throughout the
exercise.
Correct 100%
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.
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.
,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 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? - 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? - 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? - 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. -
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. - 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. - 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. - 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 to be a complex exercise? - ANSWER boomerang
dynamically challenges core stability and balance as the whole body moves through
space. It involves a large array of muscles but in a manner that promotes whole-body
coordination and core control rather than focusing on building strength. It also provides
a dynamic stretch for the hamstrings, spinal extensors, and shoulder flexors.
What movements in this chapter (chapter 5) should you avoid if you have neck issues? -
ANSWER 1) Crab
2) Rollover with Legs Spread
3) Control Balance
Why is it so important to incorporate dynamic stretch exercises to prevent tightness in
the hip flexors? - ANSWER Tight hip flexors are associated with postural problems such
as arched lower back (lumbar lordosis). Therefore, exercises that incorporate a dynamic
stretch are valuable for helping prevent tightness of these key postural muscles.
Describe the technique cues to perform the bicycle. - ANSWER 1) As with scissors, in
step 1 think of pulling up the front and back of the pelvis simultaneously so that the
abdominals and posterior spinal stabilizers work together to create a slight arch of the
lower back. Maintain this position on the spine and a stable pelvis throughout the
exercise.
