Term
| If you are unsure of the spring settnigs for an exercise, what is the safest guess |
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Definition
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Term
| Which exercises are extension exercises |
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Definition
Swimming
Swan
Down Stretch |
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Term
| What year did Joe Pilates open his studio in NYC |
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Definition
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Term
| Write a brief history of Joe Pilates |
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Definition
Born 1883 in Monchengladbach Germany
Moved to England 1912
Interned during WW1where he developed Contrology
Moved to the US in 1925 opened studio in 1926
Died 1967. |
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Term
| What is the cornerstone of the Pilates Method (two words) |
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Definition
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Term
| What are the six pilates principles |
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Definition
Centering
Concentration
Control
Precision
Breath
Flow |
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Term
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Definition
| Physically bringing focus to the center of the body, the powerhouse, Pilates exercises source energy from the center. |
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Term
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Definition
| Bring full attentionto the exercise and do it with full commitment, maximum value will be obtained from each movement. |
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Term
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Definition
| Every exercise is done with complete muscular control, No body part is left to is own devise. |
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Term
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Definition
| Awareness is sustained throughout each movement, The appropriate placement, alignment relative to other body parts and trajectory for each part of the body. |
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Term
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Definition
| Use a full breath, Most exercises coordinate with the breath, using the breath properly is an integral part of Pilates exercise. |
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Term
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Definition
| Fluidity, grace and ease are goals applied to all exercises, The entirety of an exercise connects the body parts and flows through the body in an even way. |
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Term
| What are the six teaching components of Power Pilates |
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Definition
Technique
Cue
Flow
Voice
Touch
Spotting |
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Term
| List three corrections that apply to any exercise |
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Definition
Blades on back/Shoulders plugged in
Hug the midline
Abs pulled in and up |
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Term
| Four exercises you do not give to a beginner with accute low back pain |
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Definition
Stomach Massage
Roll Up
Spine Stretch Forward
Rolling Like a Ball
Avoided seated and forward flexion |
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Term
| Circle exercises not given to a first time client |
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Definition
Coordination
Teaser with Push Through Bar
Swimming |
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Term
| What is the protocol for working with a beginner with tight neck and upper back |
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Definition
Avoid overhead exercises
No rolling
No hyperextension of neck
No twisting of neck |
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Term
| What exercises are contraindicated for a child under 17 |
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Definition
| All overhead exercises with spring resistance, rolling exercises should not be performed by overly flexible children |
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Term
| Pull Ups on the Wunda Chair are a good prep for what exercise on the reformer |
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Definition
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Term
| What is the position of the pelvis in the Hundred |
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Definition
Neutral Pelvis = ASIS in the same coronal plane as the Pubis
ASIS = Anterior Superior Illiac Spinae
Coronal Plane = vertical plane dividing the body into belly and back. |
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Term
| Is Pulling Straps given to a beginner client and why? |
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Definition
| No - Beginner needs to learn to lift chest with the abs and is too weak in abs to lift chest while on a moving base with reistance. |
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Term
| List four spinal flexion exercises |
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Definition
Spine Stretch Forward
Roll Up
Neck Pull
Teaser |
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Term
| List two hip flexion exercises |
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Definition
Single Leg Stretch
Double Leg Stretch |
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Term
| What exercise in the long stretch series is added in first - up stretch or down stretch |
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Definition
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Term
| List exercises in the long stretch series |
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Definition
Long Stretch
Down Stretch
Up Stretch
Elephant
One-Leg Elephant/Arabesque
Long Back Stretch |
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Term
| What does inhaling facilitate |
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Definition
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Term
| How can you make swan more challenging for an advanced student who is a ballet dancer? |
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Definition
| Reverse the breath - exhale lift, inhale lower |
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Term
| List five exercises for a client trainng to run a marathon and why |
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Definition
Stretch - Basic Tree and Ballet Stretches
Strengthen the Core - Pull Ups, Push Down (WW), Tendon Stretch on Chair, Roll Up with Strap, Half Roll Down. |
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Term
| Why is movement important for injured joints |
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Definition
| Movement brings blood flow to the injured area. |
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Term
| What is the primary cause of poor posture |
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Definition
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Term
| Why is exercise flow more important than perfect alignment |
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Definition
| Clients come to Pilates for exercise and to move |
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Term
| What is the first spinal extension exercise that is taught in a private/semi-private session |
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Definition
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Term
| Why are Swan and Single Leg Kick the first extension exercises taught to a new client |
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Definition
| No moving base or resistance from the straps which make exercises more difficult. |
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Term
| What do you look for to see if a client is ready for spinal extension |
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Definition
| Stable pelvis and strong connection to the powerhouse. |
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Term
| List the basic session for a Healthy Elderly client with Osteoprosis |
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Definition
Beginner system with no forward flexion.
Hundred - feet down, head up
One Leg Circle
Single Leg Stretch
Double Leg Stretch
Scissors
Spine Stretch Forward - work extension only
Saw - twist only
Footwork - 3 springs
Hundred - feet on foot bar no straps
Leg Circles and Frog
Stomach Massge - low bar, 3 springs, no round
Short Box - no round
Elephant - round lower back
Knee Stretches - no knees off
Running
Cadillac - Breathing, knees bent feet flat
High Chair - Pumping
Wall Ending - no roll down |
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Term
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Definition
Pain that begins suddenly and is usually sharp in quality, It serves as a warning of disease or a threat to the body, Acute pain might be caused by many events or circumstances.
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Term
| Describe the style of Power Pilates |
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Definition
| Our curriculum is based on a Classical, Systematic and Integrative philosophy. |
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Term
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Definition
All programs honor the original teachings, principles and exercise order as outlined by Joseph Pilates and passed on by Romana Kryzanowska and the elders, We maintain a focus on the original intent of Joseph Pilates work. |
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Term
| What does Systematic mean |
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Definition
| From Beginner to Intermediate and on to Advanced level, each exercise or session has a systematic and meaningful sequence that is organized with a natural yet defined purpose and progression, This ensures a level of consistency among our instructors and provides for constancy of training among clientele. |
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Term
| What does Integrative mean |
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Definition
| Our programs use the original Pilates apparatus and provide the intelligence for understanding how each piece of apparatus works and how to integrate them into a workout at the appropriate time and for the correct purpose, ensuring the best result based on individual client needs. |
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Term
| What does it mean to be classical |
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Definition
| Joseph Pilates' actual exercises executed in the order he created with his intentions using his cues and verbiage. |
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Term
| What does appropriate cuing at the appropriate time mean |
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Definition
| You need to teach to the body in front of you and figure out what cues and types of cues work best for them, Some people will respond well to verbal cues while others may not, You also need to stay one step ahead of your client |
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Term
| Why does Power Pilates follow a system from beginner to intermediate to advanced system? |
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Definition
| Clients learn through movement and their bodies change as a result, This classical system allows the body time to heal, balance, and change naturally through movement. |
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Term
| A client is complaining of chronic lower back pain, how would Pilates help them |
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Definition
Learning neutral alignment of the spine and strengthening deep postural muscles, Asymmetries are improved, decreasing wear and tear from uneven stress on the joints and discs., Strength, flexibiility and suppleness of muscles of the hip and shoulder girdle are improved which helps prevent unncessary torque on the spine, Pilates teaches awareness of movements that may stress the spine and change to movements that preserve neutral alighment. |
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Term
| Why is over analyzing a person's condition counter productive |
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Definition
Reviewing our mistakes over and over, re-experiencing the same negative emotions we felt the first time, tends to keep us stuck in negativity.
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Term
| Why aren't medical assessments required for each client |
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Definition
| We are not doctors or PTs, The method provides a safe way to start with the beginner system and progress clients through the system adding on more difficult exercises as they develop the core strength. |
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Term
| Describe how Pilates would help a client with cervical/upper thoracic condition |
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Definition
| Strengthening the core to correct postural imbalances from weak abdominals, Strength in the core is needed to keep joints in alignment. |
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Term
| What program would you give a client with restricted articulation of the hips |
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Definition
| Client needs core strength to stablize the hip when the leg moves, Beginner system working very proximaly until they develop the core strength for a larger range of motion. |
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Term
| Why does Pilates stress that movement heals |
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Definition
increased blood flow and oxygen
endocrins and endorphins from exercising. |
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Term
| What is rational and importance of Pilates for everyone |
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Definition
| You are only as old as your spine, Pilates helps with flexibility which is paramount to good health, Having the ability to move freely throughout life is important, To keep mobility we must be able to move with control in all directions the spine is meant to move, Learning to do this safely is what the Pilates method is about. |
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Term
| Describe the Pilates Method |
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Definition
Pilates is a method of exercise and physical movement designed to stretch, strengthen, and balance the body, Pilates is a series of precise, controlled movements that fully engage the body and mind, Movements are performed on apparatus that are designd to support and guide the body through its ultimate transformation, Pilates promotes physical harmony and balance for all ages and physical condition while providing a refreshing and energizing workout.
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Term
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Definition
| Chronic pain persists despite the fact that the injury has healed. Pain signals remain active in the nervous system for weeks, months, or years. Physical effects include tense muscles, limited mobility, a lack of energy, and changes in appetite. Emotional effects include depression, anger, anxiety, and fear of re-injury. Such a fear might hinder a person's ability to return to normal work or leisure activities. |
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