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AFPA Pilates Instructor Mat Final Exam
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AFPA Pilates Instructor Mat Final Exam
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AFPA Pilates Instructor Mat Final ExamAccording to the author, what is the advantage(s) of using the block system? -
ANSWER-Using the block system offers a structure that promotes a positive outcome
and opens the door to myriad of choices.
1) When deciding which exercises to do for arm work, you chan choose upper body
exercises from a large pool of exercises that best suit your purpose at the time.
2) You can choose from a selection of arm series, complications of arm exercises which
together form a complementary, integrated exercise unit.
3) The same goes for abdominal work, lateral flexion, back extension, and the other
blocks-- you can choose individual exercises or series of exercises for each block.
4) Practicing set routines (those offered here and others that you devise) so that they
become second nature and imprinting in your muscle memory is advantageous.
The block system helps guide you in drawing the fine line between reinforcing
movement patterns and allowing the work to become mundane and repetitious.
According to the author, what is the main reason that pronounced effect result from so
few repetitions? - ANSWER-One reason profound effects are achieved from so few
repetition is the precision with which Pilates movements are executed and the resulting
recruitment of the appropriate muscles.
Although similar, explain the difference(s) between the Leg Pull Front and Push Up. -
ANSWER-Push-Up involves movement of the arms rather than the legs in Front
Support.
Compare and contrast the two kinds of barrels. - ANSWER-There are two main
categories of barrels:
The height barrel, also known as the ladder barrel, stands several feet off the ground
and is attached to a ladder of the same height.
The step barrel, also known as the spine corrector, sits on the floor.
Lighter and more portable versions of the step barrel, such as the half barrel, also
known as the arc, are also available. There are many applications for the arc, including
placing it on other apparatus like the cadillac and reformer and using it in conjunction
with these apparatus. This opens up a world of opportunity for creative and varied
repertoire.
Define spinal articulation as it relates to Pilates. - ANSWER-HSC Dance defines it as
"the manner in which the movement of the body is clearly coordinated and
differentiated", are more akin to its use in Pilates.
Define the ISS (Internal Support System) and explain its importance. - ANSWER-The
abdominals and back muscles, together with the diaphragm and the pelvic floor, create
a cylinder of the muscular support center in the body the author calls it the internal
support system (ISS).
,Movement is possible without activating the ISS; however, the internal support,
protection of the spine, and efficient function are likely to be diminished. The muscle of
the ISS are what the author calls mind muscles; activating them requires mental focus
and a high degree of body awareness and concentration.
Describe a more challenging variation of the Twist. - ANSWER-To add challenge to the
already demanding variation, keep the knees straight throughout, including during the
lifting and lowering phases (steps 2 and 5). This necessitates keeping the pelvis off the
ground when lowering the body so there is no chance for a brief break. Beyond the load
on the supporting shoulder, a significant stretch is felt in the obliques of the underside of
the trunk.
Describe the concept of "center" - ANSWER-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.
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
Describe the importance of the "pelvic floor" to the practice of Pilates. - ANSWER-Much
recent literature and research indicate that the pelvic floor is fundamental to healthy
functioning of the core, in terms of strength, support, and stabilization, primarily due to
its role in enhancing intra-abdominal pressure. Correct pelvic alignment is of paramount
importance, whether you are performing daily activities, doing Pilates, or sitting at a
desk. Balanced development of the muscles around the pelvis is fundamental in
achieving a well-aligned pelvis and ideal posture.
Describe the precautions and benefits of Crab. - ANSWER-Precautions: This exercise
shouldn't be performed by people with knee problems, neck problems , and other
conditions that could increase the potential risk of injury.
Benefits: A dynamic stretch for the spinal extensors, coordinated use of the abdominals
and other muscles to maintain the body in a ball shape as it rolls, skilled use of
momentum, and sophisticated balance on a small bade of support.
Describe the proper position of the body for the "front support." - ANSWER-Imagine the
body as a strong, solid bridge or ramp that will not budge under immense weight.
Keep the body in a straight line from head to toe.
, Maintain pelvic-lumbar and scapular stabilization throughout the exercise.
Describe the technique cues to perform the bicycle. - ANSWER-1) As with scissors, in
step 1 think of pulling up the front and back of the pelvis simultaneously so that the
abdominals and posterior spinal stabilizers work together to create a slight arch of the
lower back. Maintain this position on the spine and a stable pelvis throughout the
exercise.
2) Concentrate on using the scapular adductors to pull the scapulae slightly together
rather than letting the shoulders round forward. Also focus on pressing the elbows down
into the mat to encourage use of the shoulder extensors to keep the upper. trunk lifted
off the mat.
3) While maintaining a stable trunk, reach both legs out in opposite directions in the split
position. Use the knee extensors to straighten the knees and the ankle-foot plantar
flexors to point the feet to help achieve the desired long leg line.
4) In steps 2 and 4, the hip extensors keep the bottom leg close to the mat while the
hamstrings also function as knee flexors to bend the knee. Simultaneously, think of
continuing to reach the top leg above. the head to encourage adequate use of the hip
flexors, similar to. Scissors. This also helps prevent the movements of the bottom leg
from pulling down the top leg.
5) In steps 3 and 5, think of drawing the bottom knee up toward the chest, initially using
the hip flexors. At the same time, reach the top leg over and down, initially using the hip
extensors. As the legs cross vertical, the opposite muscles are used to control the legs
as they work against gravity. Use the knee extensors to straighten the top leg. At the
end of this phase, the muscles that initiated the movement are used again to achieve a
maximum split position and apply the desired stretch to the hamstrings of the top leg
and hip flexors of the bottom leg.
6) Imagine. As the name of the exercise suggests, the movement of the legs should be
smooth, rhy
Describe the three distinct images that relate to extension exercise. - ANSWER-The first
is used when the goal is to emphasize the mid- and upper back, with the height of the
extension being moderate.
The second image is used when one of the primary goals is height.
The third image requires very intricate execution. the goal is seamless movement that
utilizes the deep inter-vertebral muscles that are crucial to the integrity of movement
and stabilization of the spine. Spinal articulation in reverse direction is used to meet this
goal.
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.
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