AFPA Pilates Instructor Mat Final Exam
Questions and Verified Answers Latest
2026 Update | Graded A+ | 100%
Success
How and why has the author modified the roll-up? - Correct 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." - Correct
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"? - Correct 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. -
Correct Answer -Control Balance
Roll-Over
Jackknife
What is the purpose of the rest position, and is it performed? - Correct 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." - Correct 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.
How is the Pilates push-up differ from the typical push-up? - Correct Answer -
Unlike a typical push-up, the Pilates push-up is a movement sequence that
involves the entire body, shifting from the front support position, through a roll-
up, to standing upright, and back again.
,Why would men find the "back support" a challenging exercise? - Correct Answer -
The flexibility of the hips.
What are the primary objectives of the "teaser"? - Correct Answer -To strengthen
the abdominals and back
extensors.
To develop hip flexor control
Although this full-body exercise places great emphasis on the abdominal muscles,
the strength of the back extensors and hip flexors plays a large part in the success
of the movement and shouldn't be over looked
Why is the open v-position of the toes considered to be a more complicated
position? - Correct Answer -It requires tremendous control of the hip and knee
joints and the feet.
How does the "hundred" differ from the "coordination"? - Correct Answer -The
Hundred: hundred emphasizes the use or integration of the abdominals and
shoulder extensors.
The Coordination: coordination tries to strengthen the coordination between
breath and movement.
, Why is it advised to use low resistance versus higher resistance when performing
the "frog"? - Correct Answer -The resistance is light, orienting the work toward the
stabilization as opposed to strengthen and requiring the weaker muscle groups of
the hip joint to do more of the work.
When the resistance is higher, the larger and stronger quadriceps tend to be
dominant and the pelvis-lumbar-stabilizers are not required to work as hard.
When stretching the hamstrings and hip flexors, what is the correct position of the
pelvis? - Correct Answer -Balanced
What are exercise would be valuable for those with shoulder impingment
syndrome - Correct Answer -Shoulder Extension--Supine
What is one of the common mistakes made when performing the "kneeling arm
circles"? - Correct Answer -There's a tendency to overuse the quadriceps and
often the legs fatigue more than the arms.
Describe the three distinct images that relate to extension exercise. - Correct
Answer -The first is used when the goal is to emphasize the mid- and upper back,
with the height of the extension being moderate.
Questions and Verified Answers Latest
2026 Update | Graded A+ | 100%
Success
How and why has the author modified the roll-up? - Correct 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." - Correct
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"? - Correct 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. -
Correct Answer -Control Balance
Roll-Over
Jackknife
What is the purpose of the rest position, and is it performed? - Correct 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." - Correct 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.
How is the Pilates push-up differ from the typical push-up? - Correct Answer -
Unlike a typical push-up, the Pilates push-up is a movement sequence that
involves the entire body, shifting from the front support position, through a roll-
up, to standing upright, and back again.
,Why would men find the "back support" a challenging exercise? - Correct Answer -
The flexibility of the hips.
What are the primary objectives of the "teaser"? - Correct Answer -To strengthen
the abdominals and back
extensors.
To develop hip flexor control
Although this full-body exercise places great emphasis on the abdominal muscles,
the strength of the back extensors and hip flexors plays a large part in the success
of the movement and shouldn't be over looked
Why is the open v-position of the toes considered to be a more complicated
position? - Correct Answer -It requires tremendous control of the hip and knee
joints and the feet.
How does the "hundred" differ from the "coordination"? - Correct Answer -The
Hundred: hundred emphasizes the use or integration of the abdominals and
shoulder extensors.
The Coordination: coordination tries to strengthen the coordination between
breath and movement.
, Why is it advised to use low resistance versus higher resistance when performing
the "frog"? - Correct Answer -The resistance is light, orienting the work toward the
stabilization as opposed to strengthen and requiring the weaker muscle groups of
the hip joint to do more of the work.
When the resistance is higher, the larger and stronger quadriceps tend to be
dominant and the pelvis-lumbar-stabilizers are not required to work as hard.
When stretching the hamstrings and hip flexors, what is the correct position of the
pelvis? - Correct Answer -Balanced
What are exercise would be valuable for those with shoulder impingment
syndrome - Correct Answer -Shoulder Extension--Supine
What is one of the common mistakes made when performing the "kneeling arm
circles"? - Correct Answer -There's a tendency to overuse the quadriceps and
often the legs fatigue more than the arms.
Describe the three distinct images that relate to extension exercise. - Correct
Answer -The first is used when the goal is to emphasize the mid- and upper back,
with the height of the extension being moderate.
