AFPA Pilates Instructor Mat Final Exam questions with correct answers
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Course
NU1426
Institution
NU1426
AFPA Pilates Instructor Mat Final Exam questions with correct answers
Describe the concept of "center"
Explain the 2 phases of breathing
What is lateral breathing?
Name and define the primary movements of the spine
What is the Powerhouse, and why is it so crucial to the practice of Pilates?
N...
AFPA Pilates Instructor Mat Final Exam
questions with correct answers
1). Describe the concept of "center"
Ans: 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.
2). Explain the 2 phases of breathing
Ans: 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.
3). What is lateral breathing?
Ans: 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.
4). Name and define the primary movements of the spine
Ans: 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).
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, 5). What is the powerhouse, and why is it so crucial to the practice of pilates?
Ans: 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.
6). Name two common deviation of spinal alignment
Ans: 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.
7). Describe three cues used to encourage a neutral spine
Ans: 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.
8). What are the primary muscles movers for spinal extension?
Ans: Erector Spinae: spinal, longissimus, and iliocostalis
9). Name the primary muscles for hip extension
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, Ans: Gluteus Maximus
Hamstrings: semitendinous, semimembranosus, and biceps femoris
10). Describe the difference between an agonist and an antagonist muscle
Ans: 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
11). What is torque, and why is it essential to pilates mat work?
Ans: 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.
12). What cues would you provide to a student while performing the pelvic curl?
Ans: 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.
13). What muscles play a particularly important role in trunk stabilization?
Ans: The abdominals. Some research suggests that the transversus abdominis plays
a particularly important role in stabilization when the limbs move.
14). What are the prime muscle movers for the leg lift side?
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