AFPA Pilates Instructor Mat Final EXAM QUESTIONS AND VERIFIED ANSWERS
2025(GRADED A+) DETAILED ANSWERS!!
Terms in this set (117)
The concept of center can have very different
meanings in accordance with various disciplines.
Describe the concept of
"center" 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.
Inhalation (inspiration): activation of the respiratory
muscles, particularly the
diaphragm. When the dome-shaped diaphragm
contracts, it flattens out, allowing more height
Explain the 2 phases of
breathing 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.
Breathing that emphasizes the lateral expansion
What is lateral of the rib cage while maintaining a consistent
breathing?
inward pull of the deep abdominal muscles
during both inhalation and exhalation.
, 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.
Name and define the Spinal Hypertension: also the
primary movements of backward movement beyond
the spine 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).
It's the core of the body or the area from the
bottom of the rib cage to a line across the hip
What is the joints in the front and to the base of the
Powerhouse, and why buttocks in the back.
is it so crucial to the Joseph Pilates placed great emphasis on the
practice of Pilates? 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.
Cervical Lordosis: an exaggeration of the cervical
Name two common
curve.
deviation of spinal
Lumbar Lordosis/ Lumbar Hyper-Lordosis:
alignment
an increased curve in the lower back
region, commonly accompanied by an
anterior pelvic tilt.
, 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
Describe three cues used
help you achieve this desired bracing.
to encourage a neutral
spine
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 Erector Spinae: spinal, longissimus, and iliocostalis
muscles movers for
spinal extension?
Name the primary Gluteus Maximus
muscles for hip Hamstrings: semitendinous, semimembranosus, and
biceps femoris
2025(GRADED A+) DETAILED ANSWERS!!
Terms in this set (117)
The concept of center can have very different
meanings in accordance with various disciplines.
Describe the concept of
"center" 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.
Inhalation (inspiration): activation of the respiratory
muscles, particularly the
diaphragm. When the dome-shaped diaphragm
contracts, it flattens out, allowing more height
Explain the 2 phases of
breathing 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.
Breathing that emphasizes the lateral expansion
What is lateral of the rib cage while maintaining a consistent
breathing?
inward pull of the deep abdominal muscles
during both inhalation and exhalation.
, 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.
Name and define the Spinal Hypertension: also the
primary movements of backward movement beyond
the spine 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).
It's the core of the body or the area from the
bottom of the rib cage to a line across the hip
What is the joints in the front and to the base of the
Powerhouse, and why buttocks in the back.
is it so crucial to the Joseph Pilates placed great emphasis on the
practice of Pilates? 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.
Cervical Lordosis: an exaggeration of the cervical
Name two common
curve.
deviation of spinal
Lumbar Lordosis/ Lumbar Hyper-Lordosis:
alignment
an increased curve in the lower back
region, commonly accompanied by an
anterior pelvic tilt.
, 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
Describe three cues used
help you achieve this desired bracing.
to encourage a neutral
spine
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 Erector Spinae: spinal, longissimus, and iliocostalis
muscles movers for
spinal extension?
Name the primary Gluteus Maximus
muscles for hip Hamstrings: semitendinous, semimembranosus, and
biceps femoris
