AFPA PILATES EXAMS SCRIPT 2025/2026 QUESTIONS
WITH ANSWERS TAGGED A+
✔✔What is torque, and why is it essential to Pilates mat work? - ✔✔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? - ✔✔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? - ✔✔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? - ✔✔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. - ✔✔The adductor longus, adductor
brevis, adductor magnus, and the gracilis.
✔✔Name a fundamental strengthening movement for the hip adductors. - ✔✔Leg Pull
Side.
✔✔Identify the difference between internal and external oblique muscle. - ✔✔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? - ✔✔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? - ✔✔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? - ✔✔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? - ✔✔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. -
✔✔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. - ✔✔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. - ✔✔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. - ✔✔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? - ✔✔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? - ✔✔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? - ✔✔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. - ✔✔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.
2) Concentrate on using the scapular adductors to pull the scapulae slightly together
rather than letting the shoulders round forward. Also focus on pressing the elbows down
into the mat to encourage use of the shoulder extensors to keep the upper. trunk lifted
off the mat.
3) While maintaining a stable trunk, reach both legs out in opposite directions in the split
position. Use the knee extensors to straighten the knees and the ankle-foot plantar
flexors to point the feet to help achieve the desired long leg line.
4) In steps 2 and 4, the hip extensors keep the bottom leg close to the mat while the
hamstrings also function as knee flexors to bend the knee. Simultaneously, think of
continuing to reach the top leg above. the head to encourage adequate use of the hip
flexors, similar to. Scissors. This also helps prevent the movements of the bottom leg
from pulling down the top leg.
5) In steps 3 and 5, think of drawing the bottom knee up toward the chest, initially using
the hip flexors. At the same time, reach the top leg over and down, initially using the hip
extensors. As the legs cross vertical, the opposite muscles are used to control the legs
as they work against gravity. Use the knee extensors to straighten the top leg. At the
end of this phase, the muscles that initiated the movement are used again to achieve a
maximum split position and apply the desired stretch to the hamstrings of the top leg
and hip flexors of the bottom leg.
6) Imagine. As the name of the exercise suggests, the movement of the legs should be
smooth, rhy
✔✔What would be the technique cue(s) for the shoulders with the Leg Pull? - ✔✔While
the arms press down to emphasize continuous use of the shoulder extensors, also
WITH ANSWERS TAGGED A+
✔✔What is torque, and why is it essential to Pilates mat work? - ✔✔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? - ✔✔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? - ✔✔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? - ✔✔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. - ✔✔The adductor longus, adductor
brevis, adductor magnus, and the gracilis.
✔✔Name a fundamental strengthening movement for the hip adductors. - ✔✔Leg Pull
Side.
✔✔Identify the difference between internal and external oblique muscle. - ✔✔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? - ✔✔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? - ✔✔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? - ✔✔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? - ✔✔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. -
✔✔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. - ✔✔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. - ✔✔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. - ✔✔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? - ✔✔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? - ✔✔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? - ✔✔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. - ✔✔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.
2) Concentrate on using the scapular adductors to pull the scapulae slightly together
rather than letting the shoulders round forward. Also focus on pressing the elbows down
into the mat to encourage use of the shoulder extensors to keep the upper. trunk lifted
off the mat.
3) While maintaining a stable trunk, reach both legs out in opposite directions in the split
position. Use the knee extensors to straighten the knees and the ankle-foot plantar
flexors to point the feet to help achieve the desired long leg line.
4) In steps 2 and 4, the hip extensors keep the bottom leg close to the mat while the
hamstrings also function as knee flexors to bend the knee. Simultaneously, think of
continuing to reach the top leg above. the head to encourage adequate use of the hip
flexors, similar to. Scissors. This also helps prevent the movements of the bottom leg
from pulling down the top leg.
5) In steps 3 and 5, think of drawing the bottom knee up toward the chest, initially using
the hip flexors. At the same time, reach the top leg over and down, initially using the hip
extensors. As the legs cross vertical, the opposite muscles are used to control the legs
as they work against gravity. Use the knee extensors to straighten the top leg. At the
end of this phase, the muscles that initiated the movement are used again to achieve a
maximum split position and apply the desired stretch to the hamstrings of the top leg
and hip flexors of the bottom leg.
6) Imagine. As the name of the exercise suggests, the movement of the legs should be
smooth, rhy
✔✔What would be the technique cue(s) for the shoulders with the Leg Pull? - ✔✔While
the arms press down to emphasize continuous use of the shoulder extensors, also
