AFPA PILATES FINAL PAPER 2025/2026 QUESTIONS WITH
ANSWERS TAGGED A+
✔✔Although similar, explain the difference(s) between the Leg Pull Front and Push Up.
- ✔✔Push-Up involves movement of the arms rather than the legs in Front Support.
✔✔Which muscles produce lateral spinal flexion? - ✔✔The obliques are key lateral
spinal flexors. The quadratus lumborum and spinal extensors can also produce lateral
spinal flexion.
✔✔How could you make the Side Kick a more challenging exercise? - ✔✔This side
support position has been shown to be effective at challenging core stability. However,
this is a significant increase in difficulty from the first progression, so begin by just lifting
into the side plank and holding the position for 5 seconds.
✔✔How is the Saw beneficial for the hamstrings? - ✔✔The position with the spine
flexed forward provides a dynamic stretch for the lower back and hamstrings from an
off-center position.
✔✔Describe a more challenging variation of the Twist. - ✔✔To add challenge to the
already demanding variation, keep the knees straight throughout, including during the
lifting and lowering phases (steps 2 and 5). This necessitates keeping the pelvis off the
ground when lowering the body so there is no chance for a brief break. Beyond the load
on the supporting shoulder, a significant stretch is felt in the obliques of the underside of
the trunk.
✔✔Explain the breathing pattern (inhale\exhale) while performing the Corkscrew. -
✔✔1) Exhale
2) Inhale
3) Exhale
4) Inhale
✔✔Explain why spinal extension exercises are so important in Pilates. - ✔✔Use of
spinal extension is vital for maintaining muscle balance because so many Pilates
exercises emphasize spinal flexion.
✔✔What are the targeted muscles for spinal extension and hip extension? - ✔✔Spinal
Extensors: erector spinae (spinalis, longissimus, iliocostalis), semispinallis, deep
posterior spinal group
Hip Extensors: gluteus maximus, hamstrings (semimembranosus, semitendinosus,
biceps femoris).
✔✔Why is Rocking not appropriate for all students? - ✔✔Even when using proper
technique, the high level of spinal hyper-extension in this exercise makes it
inappropriate for many people.
,✔✔Why is the structure of your Pilates class important? - ✔✔A well structured program
is key to maximizing gains from each session.
✔✔T\F Joseph Pilates called his system "Contrology" the study of control, as he
believed the exercise required complete control of the mind, body, and spirit. - ✔✔True
✔✔T\F Joseph Pilates was inspired by ancient Greek and Roman philosophies of both
physical and mental well-being. - ✔✔True
✔✔T\F The Pilates system is based on using a balance of strength and flexibility to
correct bad habits and restore the body to its natural, upright carriage by targeting
deeper muscles and larger muscles, leading to increased total body strength. -
✔✔False. Because although Pilates does target deeper muscles and larger muscles,
the actual muscles being targeted are small, deeper muscles and larger, superficial
muscles.
✔✔T\F Practicing Pilates can increase strength, increase flexibility, improve posture,
and increase the freedom of mobility of the spine and joints. - ✔✔True
✔✔T\F The term "centering" has only physical applications by focusing on the core and
powerhouse in every exercise to enhance movement. - ✔✔False. Centering has both
physical and mental application.
✔✔T/F Deep breathing increases the body's oxygen intake and stimulates circulation
with specific breathing patterns assigned to each exercise while performing Pilates
movements. - ✔✔True
✔✔T/F Pilates mats are typically 6 feet long, 2 feet wide and from a 1/4 to a 1/2 inch
thick, and are designed to bee thicker than yoga mats to provide greater comfort when
performing specific Pilates exercises. - ✔✔True
✔✔T/F Lateral breathing refers to allowing the chest to elevate and the belly to inflate,
as is common in yoga. Lateral breathing is the preferred breathing technique for Pilates.
- ✔✔False. Lateral breathing refers. to breathing into the sides and back of the lungs as
opposed to allowing the chest to elevate and the belly to inflate. Although it is the
preferred breathing technique for Pilates.
✔✔T/F The ability to stabilize your joints effectively allows the student to isolate and
target specific muscle groups for functional training and injury prevention. - ✔✔True
, ✔✔T/F Hip discomfort in seated exercises is usually the result of tightness in the hip
flexors. Hip discomfort can be relieved by a cushion or pillow underneath the sits bones
to alleviate the pain. - ✔✔True
✔✔T/F The cat stretch warm-up mobilizes the spine and allows the student to mind-fully
coordinate the breath with curling and arching the spine, while also allowing awareness
of the spinal positions in space. - ✔✔True
✔✔T/F the half swan mobilizes the lower back into flexion while stabilizing the upper
back and shoulders. - ✔✔False. The half swan mobilizes the upper back into extension
while stabilizing the lower back and pelvis.
✔✔T/F The introductory program sequence teaches the fundamentals of Pilates
principles with careful attention to the body's placement in all exercises. - ✔✔True
✔✔T/F The spine twist modified teaches pure rotation of the spine by the abdominal
muscles' controlled action while training the deep muscles of the abdomen and spine to
support the body in proper posture and alignment. - ✔✔True
✔✔T/F Planks are a staple of any core-strengthening routine, and the modified shoulder
bridge is an excellent way to start planking to build strength in the glutes, in the
hamstrings, and to lift the hips. - ✔✔True
✔✔T/F The "Hundred" in level 1 is preformed with bent legs to make them lighter and
reduce some of the work on the abdominal muscles, which helps stabilize the core
muscles. - ✔✔False. In level 1, the Hundred is performed with straight legs instead of
bent legs. Straightening the legs makes them heavier, creating more work for the
abdominal muscles-- which means they'll get stronger.
✔✔T/F The rolling like a ball exercise increases spinal flexibility, abdominal strength,
and core control, with the abdominal muscles acting as both the accelerator and brake
in this exercise. - ✔✔True
✔✔T/F The breaststroke movement improves posture by strengthening the lower back
muscles and increasing the flexibility of the lower spine. - ✔✔False. The breast stroke
dose improve posture, but dose so by strengthening the muscles of the upper back
increasing flexibility of the upper spine.
✔✔T/F The single straight-leg stretch or scissors builds on the single-leg stretch by
challenging the abdominal muscles with a more extended straight legs level. - ✔✔True
✔✔T/F An Elbow plank builds core strength powerfully and effectively by targeting the
abdominal muscles and most of the muscles that compose your powerhouse. - ✔✔True
ANSWERS TAGGED A+
✔✔Although similar, explain the difference(s) between the Leg Pull Front and Push Up.
- ✔✔Push-Up involves movement of the arms rather than the legs in Front Support.
✔✔Which muscles produce lateral spinal flexion? - ✔✔The obliques are key lateral
spinal flexors. The quadratus lumborum and spinal extensors can also produce lateral
spinal flexion.
✔✔How could you make the Side Kick a more challenging exercise? - ✔✔This side
support position has been shown to be effective at challenging core stability. However,
this is a significant increase in difficulty from the first progression, so begin by just lifting
into the side plank and holding the position for 5 seconds.
✔✔How is the Saw beneficial for the hamstrings? - ✔✔The position with the spine
flexed forward provides a dynamic stretch for the lower back and hamstrings from an
off-center position.
✔✔Describe a more challenging variation of the Twist. - ✔✔To add challenge to the
already demanding variation, keep the knees straight throughout, including during the
lifting and lowering phases (steps 2 and 5). This necessitates keeping the pelvis off the
ground when lowering the body so there is no chance for a brief break. Beyond the load
on the supporting shoulder, a significant stretch is felt in the obliques of the underside of
the trunk.
✔✔Explain the breathing pattern (inhale\exhale) while performing the Corkscrew. -
✔✔1) Exhale
2) Inhale
3) Exhale
4) Inhale
✔✔Explain why spinal extension exercises are so important in Pilates. - ✔✔Use of
spinal extension is vital for maintaining muscle balance because so many Pilates
exercises emphasize spinal flexion.
✔✔What are the targeted muscles for spinal extension and hip extension? - ✔✔Spinal
Extensors: erector spinae (spinalis, longissimus, iliocostalis), semispinallis, deep
posterior spinal group
Hip Extensors: gluteus maximus, hamstrings (semimembranosus, semitendinosus,
biceps femoris).
✔✔Why is Rocking not appropriate for all students? - ✔✔Even when using proper
technique, the high level of spinal hyper-extension in this exercise makes it
inappropriate for many people.
,✔✔Why is the structure of your Pilates class important? - ✔✔A well structured program
is key to maximizing gains from each session.
✔✔T\F Joseph Pilates called his system "Contrology" the study of control, as he
believed the exercise required complete control of the mind, body, and spirit. - ✔✔True
✔✔T\F Joseph Pilates was inspired by ancient Greek and Roman philosophies of both
physical and mental well-being. - ✔✔True
✔✔T\F The Pilates system is based on using a balance of strength and flexibility to
correct bad habits and restore the body to its natural, upright carriage by targeting
deeper muscles and larger muscles, leading to increased total body strength. -
✔✔False. Because although Pilates does target deeper muscles and larger muscles,
the actual muscles being targeted are small, deeper muscles and larger, superficial
muscles.
✔✔T\F Practicing Pilates can increase strength, increase flexibility, improve posture,
and increase the freedom of mobility of the spine and joints. - ✔✔True
✔✔T\F The term "centering" has only physical applications by focusing on the core and
powerhouse in every exercise to enhance movement. - ✔✔False. Centering has both
physical and mental application.
✔✔T/F Deep breathing increases the body's oxygen intake and stimulates circulation
with specific breathing patterns assigned to each exercise while performing Pilates
movements. - ✔✔True
✔✔T/F Pilates mats are typically 6 feet long, 2 feet wide and from a 1/4 to a 1/2 inch
thick, and are designed to bee thicker than yoga mats to provide greater comfort when
performing specific Pilates exercises. - ✔✔True
✔✔T/F Lateral breathing refers to allowing the chest to elevate and the belly to inflate,
as is common in yoga. Lateral breathing is the preferred breathing technique for Pilates.
- ✔✔False. Lateral breathing refers. to breathing into the sides and back of the lungs as
opposed to allowing the chest to elevate and the belly to inflate. Although it is the
preferred breathing technique for Pilates.
✔✔T/F The ability to stabilize your joints effectively allows the student to isolate and
target specific muscle groups for functional training and injury prevention. - ✔✔True
, ✔✔T/F Hip discomfort in seated exercises is usually the result of tightness in the hip
flexors. Hip discomfort can be relieved by a cushion or pillow underneath the sits bones
to alleviate the pain. - ✔✔True
✔✔T/F The cat stretch warm-up mobilizes the spine and allows the student to mind-fully
coordinate the breath with curling and arching the spine, while also allowing awareness
of the spinal positions in space. - ✔✔True
✔✔T/F the half swan mobilizes the lower back into flexion while stabilizing the upper
back and shoulders. - ✔✔False. The half swan mobilizes the upper back into extension
while stabilizing the lower back and pelvis.
✔✔T/F The introductory program sequence teaches the fundamentals of Pilates
principles with careful attention to the body's placement in all exercises. - ✔✔True
✔✔T/F The spine twist modified teaches pure rotation of the spine by the abdominal
muscles' controlled action while training the deep muscles of the abdomen and spine to
support the body in proper posture and alignment. - ✔✔True
✔✔T/F Planks are a staple of any core-strengthening routine, and the modified shoulder
bridge is an excellent way to start planking to build strength in the glutes, in the
hamstrings, and to lift the hips. - ✔✔True
✔✔T/F The "Hundred" in level 1 is preformed with bent legs to make them lighter and
reduce some of the work on the abdominal muscles, which helps stabilize the core
muscles. - ✔✔False. In level 1, the Hundred is performed with straight legs instead of
bent legs. Straightening the legs makes them heavier, creating more work for the
abdominal muscles-- which means they'll get stronger.
✔✔T/F The rolling like a ball exercise increases spinal flexibility, abdominal strength,
and core control, with the abdominal muscles acting as both the accelerator and brake
in this exercise. - ✔✔True
✔✔T/F The breaststroke movement improves posture by strengthening the lower back
muscles and increasing the flexibility of the lower spine. - ✔✔False. The breast stroke
dose improve posture, but dose so by strengthening the muscles of the upper back
increasing flexibility of the upper spine.
✔✔T/F The single straight-leg stretch or scissors builds on the single-leg stretch by
challenging the abdominal muscles with a more extended straight legs level. - ✔✔True
✔✔T/F An Elbow plank builds core strength powerfully and effectively by targeting the
abdominal muscles and most of the muscles that compose your powerhouse. - ✔✔True
