AFPA PILATES INSTRUCTOR MAT FINAL 2026
FINAL REVIEW PACK COMPLETE QUESTION
SET AND CORE CONCEPT SUMMARY
◉ 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 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.
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.
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
, Hamstrings: semitendinous, semimembranosus, and biceps femoris
◉ Describe the difference between an agonist and an antagonist
muscle. Answer: Agonist (Mover): is a muscle that produces the
desired movement at any given joint. Movers can be subdivided
further into primary and secondary muscles. The primary (prime
muscle) is particularly important when producing any desired
movement. The secondary muscle is the assistant of the prime
muscle in doing a desired movement, as it's less effective on its own.
Antagonist: is a muscle whose action is opposite of the agonist
desired movement. This muscle in many exercises, doesn't work, but
relaxes. In some movements the lack of effort from the antagonist is
a sign of higher skill level
◉ What is torque, and why is it essential to Pilates mat work?.
Answer: 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.
FINAL REVIEW PACK COMPLETE QUESTION
SET AND CORE CONCEPT SUMMARY
◉ 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 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.
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.
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
, Hamstrings: semitendinous, semimembranosus, and biceps femoris
◉ Describe the difference between an agonist and an antagonist
muscle. Answer: Agonist (Mover): is a muscle that produces the
desired movement at any given joint. Movers can be subdivided
further into primary and secondary muscles. The primary (prime
muscle) is particularly important when producing any desired
movement. The secondary muscle is the assistant of the prime
muscle in doing a desired movement, as it's less effective on its own.
Antagonist: is a muscle whose action is opposite of the agonist
desired movement. This muscle in many exercises, doesn't work, but
relaxes. In some movements the lack of effort from the antagonist is
a sign of higher skill level
◉ What is torque, and why is it essential to Pilates mat work?.
Answer: 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.
