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AFPA Pilates Instructor Mat Final Exam Questions And Accurate Answers
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AFPA Pilates Instructor Mat Final Exam QuestionsAnd Accurate Answers
Explain the concept "center" - An extension One can interpret the concept of center in
vastly different ways, depending on which discipline is chosen. In Pilates, it can be
loosely defined as the core of the body; for some, its esoteric connotation; and it is
further referred to as the powerhouse.
Describe the 2 phases of breathing - Answer Inhalation (inspiration): stimulation of
respiratory muscles-primarily the diaphragm. When the dome-shaped diaphragm
contracts it becomes flatter allowing more height in the thoracic cavity.
Exhalation (expiration): The diaphragm relaxes and moves upward into the thorax. The
ribs drop as the inter-costal muscles relax. Volume of thoracic cavity decreases.
What is lateral breathing? - Answer Breathing that focuses on the lateral expansion of
the rib cage while there is a consistent inward pull of the deep abdominal muscles on
both inhale and exhale.
Name and define the major movements of the spine - Answer Spinal Flexion: describes
the forward bending of the spine.
Extension: 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: rotation of head or
of the upper trunk so that the face or chest faces to the right. Left Rotation: rotating
head or upper trunk back to center or toward the other side, left side.
What is the powerhouse, and why is it so important in the practice of Pilates? -Answer
The powerhouse is the center of the body or the region of the body from the bottom of
the rib cage to a line across the hip joints in front and to the base of the buttocks in the
,back.
Joseph Pilates based the entire method on the powerhouse, describing it as a physical
center of the body from which all Pilates movements should originate. If the powerhouse
is engaged properly, the limbs should be able to move in a smooth and fluid manner.
Name two common deviation of spinal alignment - Answer Cervical Lordosis: an
exaggeration of the cervical curve.
Low Back Arch/ Lumbar Hyper-Lordosis: an exaggerated curve in the lumbar region,
which often occurs in conjunction with an anterior pelvic tilt.
Name three cues that are commonly used to encourage a neutral spine -Answer Neutral
pelvis and lower back (bracing): this is typically a co-ordinated cocontraction of many
muscles. This desired bracing can be achieved by lying on your back and 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.
Draw your lower back up: Sometimes this cue to draw the lowest attachment of the
spinal extensors up is given as a way to facilitate lengthening of the lumbar spine when a
full arch of the spine is desired on an exercise. More often, however, this cue is given
when performing sitting exercises as a means to prevent or limit a posterior pelvic tilt
and/or excessive flexion of the lumbar spine, or in an effort to neutralize the pelvis via
bracing.
Sit Tall: Imagine lengthening of the thoracic spine and the region of the head just back of
the ears up towards the ceiling while maintaining the weight of the trunk directly over
the sacrum. Anatomically, this slight activation of the thoracic extensors balanced with
the abdominal muscles can produce the intended elevation of the thoracic cavity
without leading from the ribs. This co-contraction provides deep segmental support for
the lower spine and encourages the maintenance of some of the natural lumbar curve.
What are the primary muscle movers for spinal extension? - Answer Erector Spinae:
spinal, longissimus, and iliocostalis
Name the main muscles for hip extension - Answer Gluteus Maximus
, Hamstrings: semitendinous, semimembranosus, and biceps femoris
Describe the difference between an agonist and an antagonist muscle. Agonist (Mover):
this is a muscle, which produces the desired movement at any given joint. Movers can
be subdivided into primary and secondary muscles. Primary: especially important prime
muscle when producing any desired movement. Secondary muscle is the assistant of
the prime muscle in doing a desired movement as this is less effective independently.
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 integral to Pilates matwork? - Answer Torque: the
magnitude of force times the motion of force, measured as the perpendicular distance
from the line of force to the axis of rotation.
This is a key principle in effective exercise but also in safety within Pilates mat work.
Essentially, the weight of the limbs is not changed; however, bringing them closer or
farther away from the trunk markedly changes the torque they exert and, consequently,
the amount of generated muscle force.
What cues would you provide a student during the execution of the Pelvic Curl? -
Answer During step 4, lower the trunk one vertebrae at a time by drawing upon the
abdominals as control starting from the upper back consecutively down through to the
sacrum.
Imagine To help achieve the goal-directed movement of the pelvis and the spine in early
step 2, envision a string secured to the pubic symphysis that you pull on to draw your
pelvis toward your sternum as you press the back of the lumbar vertebra into the mat
from the sacrum upward.
Which muscles are especially important for the stabilization of the trunk? -Answer The
abdominals. Some studies have suggested the transversus abdominis is especially
important during stabilization when the limbs move.
What are the prime muscle movers for the Leg Lift Side? - Answer This movement
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