AFPA PILATES CORE EXAMS 2025/2026 QUESTIONS WITH
ANSWERS TAGGED A+
✔✔What is the importance of the " ten movement principles"? - ✔✔They are the
foundation of this mind-body system, serving to guide teachers and students toward
understanding mastery, and well-being.
✔✔Name the ten movement principles. - ✔✔1) Become Aware
2) Achieve Balance
3) Breathe Correctly
4) Concentrate Deeply
5) Center Yourself
6) Gain Control
7) Be Efficient
8) Create Flow
9) Be Precise
10) Seek Harmony
✔✔Why is "flow" so important when practicing Pilates? - ✔✔Flow can be described as
the unobstructed channeling and translation of energy. It's also the seamless
connection of one movement to the next, creating what appears to be a continuous
stream of motion.
✔✔Describe the importance of the "pelvic floor" to the practice of Pilates. - ✔✔Much
recent literature and research indicate that the pelvic floor is fundamental to healthy
functioning of the core, in terms of strength, support, and stabilization, primarily due to
its role in enhancing intra-abdominal pressure. Correct pelvic alignment is of paramount
importance, whether you are performing daily activities, doing Pilates, or sitting at a
desk. Balanced development of the muscles around the pelvis is fundamental in
achieving a well-aligned pelvis and ideal posture.
✔✔What muscle groups are vital to providing form and function to the trunk? - ✔✔The
back extensors and abdominal muscles are key in providing the form and function of the
trunk.
✔✔Define the ISS (Internal Support System) and explain its importance. - ✔✔The
abdominals and back muscles, together with the diaphragm and the pelvic floor, create
a cylinder of the muscular support center in the body the author calls it the internal
support system (ISS).
Movement is possible without activating the ISS; however, the internal support,
protection of the spine, and efficient function are likely to be diminished. The muscle of
the ISS are what the author calls mind muscles; activating them requires mental focus
and a high degree of body awareness and concentration.
, ✔✔What is it called when the PS is higher than the ASIS? - ✔✔If the PS is higher than
the ASIS, the pelvis is in a posterior tilt.
✔✔What suggestions does the author provide on the process of "assessing posture and
alignment"? - ✔✔The author recommends the Mat Work: Roll-Down as a simple but
useful tool for assessing posture and alignment. Teachers who are assessing a
student's alignment should observe the roll-down from the back, front, and side, since
certain postural deviations are more apparent from a front/back view and others from a
side view. When using this exercise as a self-assessment tool, stand on a firm, level
surface in front of a mirror if possible.
✔✔What is the "block system," and how is it used? - ✔✔The block system is a system
used in Pilates practice that organizes the vast Pilates repertoire in such a way that
each exercise has a home, a block that it belongs to.
Teacher compile their sessions with the blocks, which are like chapters in a book;
together, they create the whole story. Each movement takes on more meaning when it's
placed within a well-conceived structure and sequence of movements-- like poetry in
motion.
✔✔What must occur to achieve trunk stabilization? - ✔✔In order to achieve trunk
stabilization, the ISS must be recruited. Depending on the position of the trunk, certain
muscles are activated more than others.
✔✔Explain the importance of effective imagery. - ✔✔Imagery should be used with
insight to avoid misunderstandings and breakdowns in communication. The image
should be suited to the client's life experience and image vocabulary. so that he or she
can relate to the image and inferred meaning. Teaching the recruitment of the ISS (and
use of the powerhouse) is challenging because of the high level of awareness,
concentration, and control required. Appropriate imagery is often key.
✔✔According to the author, what is the main reason that pronounced effect result from
so few repetitions? - ✔✔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? - ✔✔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"? - ✔✔Most notably, the pace is
much slower, which eliminates momentum and allows the abdominal muscles to drive
the movement.
ANSWERS TAGGED A+
✔✔What is the importance of the " ten movement principles"? - ✔✔They are the
foundation of this mind-body system, serving to guide teachers and students toward
understanding mastery, and well-being.
✔✔Name the ten movement principles. - ✔✔1) Become Aware
2) Achieve Balance
3) Breathe Correctly
4) Concentrate Deeply
5) Center Yourself
6) Gain Control
7) Be Efficient
8) Create Flow
9) Be Precise
10) Seek Harmony
✔✔Why is "flow" so important when practicing Pilates? - ✔✔Flow can be described as
the unobstructed channeling and translation of energy. It's also the seamless
connection of one movement to the next, creating what appears to be a continuous
stream of motion.
✔✔Describe the importance of the "pelvic floor" to the practice of Pilates. - ✔✔Much
recent literature and research indicate that the pelvic floor is fundamental to healthy
functioning of the core, in terms of strength, support, and stabilization, primarily due to
its role in enhancing intra-abdominal pressure. Correct pelvic alignment is of paramount
importance, whether you are performing daily activities, doing Pilates, or sitting at a
desk. Balanced development of the muscles around the pelvis is fundamental in
achieving a well-aligned pelvis and ideal posture.
✔✔What muscle groups are vital to providing form and function to the trunk? - ✔✔The
back extensors and abdominal muscles are key in providing the form and function of the
trunk.
✔✔Define the ISS (Internal Support System) and explain its importance. - ✔✔The
abdominals and back muscles, together with the diaphragm and the pelvic floor, create
a cylinder of the muscular support center in the body the author calls it the internal
support system (ISS).
Movement is possible without activating the ISS; however, the internal support,
protection of the spine, and efficient function are likely to be diminished. The muscle of
the ISS are what the author calls mind muscles; activating them requires mental focus
and a high degree of body awareness and concentration.
, ✔✔What is it called when the PS is higher than the ASIS? - ✔✔If the PS is higher than
the ASIS, the pelvis is in a posterior tilt.
✔✔What suggestions does the author provide on the process of "assessing posture and
alignment"? - ✔✔The author recommends the Mat Work: Roll-Down as a simple but
useful tool for assessing posture and alignment. Teachers who are assessing a
student's alignment should observe the roll-down from the back, front, and side, since
certain postural deviations are more apparent from a front/back view and others from a
side view. When using this exercise as a self-assessment tool, stand on a firm, level
surface in front of a mirror if possible.
✔✔What is the "block system," and how is it used? - ✔✔The block system is a system
used in Pilates practice that organizes the vast Pilates repertoire in such a way that
each exercise has a home, a block that it belongs to.
Teacher compile their sessions with the blocks, which are like chapters in a book;
together, they create the whole story. Each movement takes on more meaning when it's
placed within a well-conceived structure and sequence of movements-- like poetry in
motion.
✔✔What must occur to achieve trunk stabilization? - ✔✔In order to achieve trunk
stabilization, the ISS must be recruited. Depending on the position of the trunk, certain
muscles are activated more than others.
✔✔Explain the importance of effective imagery. - ✔✔Imagery should be used with
insight to avoid misunderstandings and breakdowns in communication. The image
should be suited to the client's life experience and image vocabulary. so that he or she
can relate to the image and inferred meaning. Teaching the recruitment of the ISS (and
use of the powerhouse) is challenging because of the high level of awareness,
concentration, and control required. Appropriate imagery is often key.
✔✔According to the author, what is the main reason that pronounced effect result from
so few repetitions? - ✔✔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? - ✔✔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"? - ✔✔Most notably, the pace is
much slower, which eliminates momentum and allows the abdominal muscles to drive
the movement.
