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AFPA PILATES INSTRUCTOR MAT FINAL EXAM
QUESTIONS AND ANSWERS 2025
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
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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.
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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.
Describe three cues used to encourage a neutral spine -
....ANSWER ....✔✔ Maintaining a neutral pelvis and
lower back (bracing): This cue generally involves a
coordinated co-contraction of many muscles. When lying
on your back, pulling up the front of the pelvis with the
abdominals while simultaneously pulling up the back of
the pelvis with the spinal extensors, pressing the sacrum
into the mat, or reaching the sits bones away from the
back of the ribcage can help you achieve this desired
bracing.
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Pull up your lower back: Sometimes, pulling the lower
attachment of the spinal extensors upward is used to
encourage extension of the lumbar spine in exercises
that require a full arching of the spine. This cue is more
commonly used to prevent or limit a posterior pelvic tilt
and excessive flexion of the lumbar spine in sitting
exercises or to help achieve a neutral position of the
pelvis with bracing.
Sit Tall: Think of lifting the upper back and the area of
the head just behind the ears toward the ceiling, with the
weight of the trunk right over the site bone.
Anatomically, slight use of the upper back extensors
balanced with the abdominals can produce the desired
lift in the thoracic cavity without rib-leading. This co-
contraction provides deep segmental support to the
lower spine and encourages the maintenance of some of
the natural lumbar curve.
What are the primary muscles movers for spinal
extension? - ....ANSWER ....✔✔ Erector Spinae: spinal,
longissimus, and iliocostalis
Name the primary muscles for hip extension -
....ANSWER ....✔✔ Gluteus Maximus
AFPA PILATES INSTRUCTOR MAT FINAL EXAM
QUESTIONS AND ANSWERS 2025
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
,2|Page
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.
,3|Page
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.
Describe three cues used to encourage a neutral spine -
....ANSWER ....✔✔ Maintaining a neutral pelvis and
lower back (bracing): This cue generally involves a
coordinated co-contraction of many muscles. When lying
on your back, pulling up the front of the pelvis with the
abdominals while simultaneously pulling up the back of
the pelvis with the spinal extensors, pressing the sacrum
into the mat, or reaching the sits bones away from the
back of the ribcage can help you achieve this desired
bracing.
, 4|Page
Pull up your lower back: Sometimes, pulling the lower
attachment of the spinal extensors upward is used to
encourage extension of the lumbar spine in exercises
that require a full arching of the spine. This cue is more
commonly used to prevent or limit a posterior pelvic tilt
and excessive flexion of the lumbar spine in sitting
exercises or to help achieve a neutral position of the
pelvis with bracing.
Sit Tall: Think of lifting the upper back and the area of
the head just behind the ears toward the ceiling, with the
weight of the trunk right over the site bone.
Anatomically, slight use of the upper back extensors
balanced with the abdominals can produce the desired
lift in the thoracic cavity without rib-leading. This co-
contraction provides deep segmental support to the
lower spine and encourages the maintenance of some of
the natural lumbar curve.
What are the primary muscles movers for spinal
extension? - ....ANSWER ....✔✔ Erector Spinae: spinal,
longissimus, and iliocostalis
Name the primary muscles for hip extension -
....ANSWER ....✔✔ Gluteus Maximus
