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AFPA Pilates Instructor Mat Final Exam| Questions and Answers
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AFPA Pilates Instructor Mat Final Exam|Questions and Answers
Describe the concept of "center" - -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 - -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? - -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 - -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? -
-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 - -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 - -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? - -Erector
Spinae: spinal, longissimus, and iliocostalis
-Name the primary muscles for hip extension - -Gluteus Maximus
Hamstrings: semitendinous, semimembranosus, and biceps femoris
-Describe the difference between an agonist and an antagonist muscle - -
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? - -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.
-What cues would you provide to a student while performing the Pelvic Curl?
- -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.
-What muscles play a particularly important role in trunk stabilization? - -
The abdominals. Some research suggests that the transversus abdominis
plays a particularly important role in stabilization when the limbs move.
-What are the prime muscle movers for the Leg Lift Side? - -This movement
requires finely coordinated simultaneous contraction of muscle located in the
front, primarily the obliques and iliopsoas; muscle located on the side,
primarily the quadratus lumborum; and the muscles located in the back,
including the Erector Spinae, semispinalis, and components of the deep
posterior spinal group.
-Name the prime movers for hip adduction. - -The adductor longus,
adductor brevis, adductor magnus, and the gracilis.
-Name a fundamental strengthening movement for the hip adductors. - -Leg
Pull Side.
-Identify the difference between internal and external oblique muscle. - -
Internal Oblique: runs diagonally up to attach to the central tendon and the
undersurface of the rib cage.
External Oblique: runs from the outside of the ribcage diagonally down
toward the central tendon, called the linea albae.
-Why is the use of the abdominals important to properly executing the Back
Extension Prone? - -Learning to use the abdominals to help stabilize the
lower back in Back Extension Prone is essential for optimal execution of more
challenging exercises involving spinal extension.
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