PEAK PILATES LEVEL 1 CORRECT COMPREHENSIVE
QUESTIONS AND ANSWERS SURE A+
✔✔What are the 5 Progression Guidelines? - ✔✔1. Adhere to session format
2. Introduce no more that once new variation per apparatus.
3. Teach to the student's ideal and build strength and stamina through successive steps
4. Teach the transition as part of the exercise
5. Challenge the ideal with props, rhythm, flow, and breath - not by adding more
repetitions
✔✔Define Concentration - ✔✔Deep inward focus to help mastery until automatic and
ingrained.
✔✔Define Centering - ✔✔Movement from the center (Powerhouse)
✔✔Define Control - ✔✔Working with command of the entire body. Results in good
posture, focused session, reduced injury.
✔✔Define Precision - ✔✔Performing each exercise how is was instructed.
✔✔Define Breathing - ✔✔Links mind and body, is both voluntary and involuntarily
✔✔Define Flowing Movement - ✔✔Links breath and transitions.
✔✔What are the 3 critical connections - ✔✔1. Rib to scapula/Scapula to rib
2. Heel to seat
3. 3 anchors
✔✔What is the difference between a building block and a modification? - ✔✔A building
block is the same idea of exercise but lower intensity and a modification is given for
health or orthopedic issues (specific condition).
, ✔✔What is a contraindication? - ✔✔Some special populations may have limitations on
their abilities and some exercises may not be. beneficial for them.
✔✔ Name the Introductory Mat Exercise Order - ✔✔1. Hundred
2. The Roll up
3. One leg circle
4. Rolling like a ball
5. Single Leg Stretch
6. Double Leg Stretch
7. Spine Stretch Forward
8. Saw
9. Side Kick: Front and Back
10. Side Kick: Up & Down
11. Side Kick: Inner Thigh Lifts & Circles
12. Tease one leg
13. Seal
✔✔Name the Introductory Reformer Exercise Order - ✔✔1. Toes
2. Arches
3. Heels
4. Tendon Stretch
5. Hundred
6. Reach and Pul;
7. Circles
8. Tricep Press
9. Frog
10. Leg Circles
11. Stomach Massage Series: Round
12. Stomach Massage Series: Hands Back
13. Stomach Massage Series: Reaching
14. Short box: Round
15. Short box: Flat
16. Short box: Side to Side
17. Short box: Twist Only
18. Short box. Tree Front Stretch
19. Long Stretch Series: Elephant
20. Knee Stretch: Round
21. Knee Stretch: Arched or flat
22. Running
23. Pelvic Lift
✔✔Hundred - ✔✔100 pumps/ 10 full breaths
✔✔The roll up - ✔✔5
✔✔One leg circle - ✔✔5 in each direction
QUESTIONS AND ANSWERS SURE A+
✔✔What are the 5 Progression Guidelines? - ✔✔1. Adhere to session format
2. Introduce no more that once new variation per apparatus.
3. Teach to the student's ideal and build strength and stamina through successive steps
4. Teach the transition as part of the exercise
5. Challenge the ideal with props, rhythm, flow, and breath - not by adding more
repetitions
✔✔Define Concentration - ✔✔Deep inward focus to help mastery until automatic and
ingrained.
✔✔Define Centering - ✔✔Movement from the center (Powerhouse)
✔✔Define Control - ✔✔Working with command of the entire body. Results in good
posture, focused session, reduced injury.
✔✔Define Precision - ✔✔Performing each exercise how is was instructed.
✔✔Define Breathing - ✔✔Links mind and body, is both voluntary and involuntarily
✔✔Define Flowing Movement - ✔✔Links breath and transitions.
✔✔What are the 3 critical connections - ✔✔1. Rib to scapula/Scapula to rib
2. Heel to seat
3. 3 anchors
✔✔What is the difference between a building block and a modification? - ✔✔A building
block is the same idea of exercise but lower intensity and a modification is given for
health or orthopedic issues (specific condition).
, ✔✔What is a contraindication? - ✔✔Some special populations may have limitations on
their abilities and some exercises may not be. beneficial for them.
✔✔ Name the Introductory Mat Exercise Order - ✔✔1. Hundred
2. The Roll up
3. One leg circle
4. Rolling like a ball
5. Single Leg Stretch
6. Double Leg Stretch
7. Spine Stretch Forward
8. Saw
9. Side Kick: Front and Back
10. Side Kick: Up & Down
11. Side Kick: Inner Thigh Lifts & Circles
12. Tease one leg
13. Seal
✔✔Name the Introductory Reformer Exercise Order - ✔✔1. Toes
2. Arches
3. Heels
4. Tendon Stretch
5. Hundred
6. Reach and Pul;
7. Circles
8. Tricep Press
9. Frog
10. Leg Circles
11. Stomach Massage Series: Round
12. Stomach Massage Series: Hands Back
13. Stomach Massage Series: Reaching
14. Short box: Round
15. Short box: Flat
16. Short box: Side to Side
17. Short box: Twist Only
18. Short box. Tree Front Stretch
19. Long Stretch Series: Elephant
20. Knee Stretch: Round
21. Knee Stretch: Arched or flat
22. Running
23. Pelvic Lift
✔✔Hundred - ✔✔100 pumps/ 10 full breaths
✔✔The roll up - ✔✔5
✔✔One leg circle - ✔✔5 in each direction
