Peak Pilates Level 1 Exam Study Guide Questions With 100% Correct Answers

Peak Pilates Level 1 Exam Study Guide Questions With 100% Correct Answers What is Pilates exercise? teaches balance and control of the body; stretches, strengthens, and balances the body; "contrology" Joseph Pilates based Pilates exercise on what other forms of movement? yoga, Zen, and ancient Greek and Roman physical regimens and self-study Joseph Pilates called his system of exercise -. contrology The first piece of equipment Joe created was the -; however, the first exercises he created were the - exercises. reformer, mat work Peak Pilates teaches Pilates with a - approach. classical List 3 Peak Pilates "differences": -, -, and -. fitness-based, systematic, integrated Who are the 'Elders'? those who learned directly under Joseph Pilates List 8 benefits of regular Pilates exercise: 1. Whole Body Health 2. Whole Body Commitment and Breath 3. Concentration 4. Centering 5. Control 6. Breathing 7. Precision 8. Flowing Movement Two parts of the Peak Pilates Principles Pilates Principles + 5 Parts of the Mind Pilates Principles: Concentration, Centering, Control, Breathing, Precision, Flowing Movement 5 Parts of the Mind: Intelligence, Memory, Imagination, Intuition, Will/Desire The PPC1 Session Format: a. Mat (15-20 minutes) b. Reformer (20 minutes) c. Individual Needs (10 minutes) d. Ending (5 minutes) Parts - and - of the Session Format are interchangeable. A, B PPC1 Teaching Methodology: Setup, Execution, Flow, Cueing, Rhythm, Voice, Breath Dynamics Presentation Skills: Safety, Exercise Delivery, Teacher's Posture, Touch Techniques, Professionalism, Teacher Mindfulness Guidelines for Progression: Adhere to session format, Introduce no more than one variation or apparatus, Teach to the student's ideal, Build strength and stamina through steps, Teach transitions as part of an exercise, Challenge the ideal with props, variations, rhythms, flow, and breath- not with more reps Pilates believed in beginning the lesson lying down because ---------. gravity assists in the elongation and spinal placement Focus on thoroughly teaching the - exercises before moving a student on to more advanced exercises. basic List 4 indicators of progressing a student too quickly: loss of concentration, loss of coordination, poor technique, pain following the session A concept that describes how each exercise is stabilized by the Powerhouse and supported by critical connections. Anchoring Stacking one vertebrae at a time, lifting bone by bone, or rolling down and releasing the vertebrae onto the mat one vertebra at a time. Articulate/Segment Rectangle formed by 2 imaginary lines running from shoulder to shoulder and from hip to hip and completed by 2 lines running from shoulder to hip. Box Simpler versions of an exercise; "stepping stone" Building Blocks Shape the spine and body assumed during many Pilates exercises. Created by deep pull of the transverse abdominis wrapping around the spine and opening the spinal column in flexion. C Curve The line running downward from the nose, navel, and pubic bone to the heels Centerline A symptom or health condition that makes a particular exercise inadvisable or unsuitable for a student to perform. Contraindications Connections that deepen the work in the Powerhouse and improve execution. 1. Three Anchors 2. Rib to scapula/Scapula to rib 3. Heel and Buttock connection Critical Connections The action of elongating and creating space between the vertebrae Decompression A way to approach and cue rolling the spine segments: tailbone to top off pelvis, top of pelvis to base of sternum/bottom of ribs, and bottom of ribs to skull Dividing the Spine Into Thirds Image of buttons pressing from front to back and back to front through the body. Segments: Lowest- Pubic Bone Second- Sacral Level Third- Navel Fourth- Xiphoid Process Fifth- Breastbone Five Buttons A reference point that describes the limit of healthy movement in Pilates. Outline of the body or apparatus. Body frames movement. Apparatus frames body. Frame An image that invokes the feeling of power, strength, and stability created by the Pilates stance. The Greek Column A term used to distinguish movements starting from the Powerhouse and center and flowing outward. Initiate A movement quality of reaching an extremity without tensing it. Deepens work in powerhouse. Length Adaptations to an exercise that are used for special cases. Accessible for health concerns. Modifications Concept that every exercise has an anchor and a force reaching away from the anchor. Opposition Active engagement of the buttocks muscles "pinch, lift, and grow tall as you sit" Perch Feet softly pointed, rather than being clenched strongly in plantar flexion. Pilates Point Standing with heels together, toes naturally apart, weight distributed in both feet, with body weight carried just in front of heels Pilates Stance The area of the body that powers movement. Includes buttocks and inner thigh muscles- supporting above and below. Powerhouse Starting an exercise from (and into) the Powerhouse before moving outward (and into) the extremities. Proximal to Distal Image- when abdominals are lifted up off the ribs. The synergistic interaction between the transverse abdominis, pelvic floor, and multifidus to initiate Pilates movement, support the spine and stabilize the pelvis. Scoop Links that connect one exercise to another and create flow. They link exercises together. Transitions Minor changes to an exercise that offer variety but do not alter its purpose. Variations The proper alignment of the shoulder and hip joint prior to and during movements. Working in the Joint List 3 uses for Fundamentals: 1. Center the mind and body at the beginning of a session/class 2. Work with individual needs 3. Help to identify and strengthen the weak link in the chain of movement Name 3 Characteristics that all Mindbody Spirit exercises share: 1. process oriented routines that develop, strength, flexibility, stamina, cardiovascular endurance, and skill through awareness 2. "sense-ational" stimulation of as many of the bodily senses as possible 3. focus on breathing Cues are best absorbed when they ----------- and are ------------ have an economy of words, short and repetitive List 4 types of Touch Techniques: 1. Guiding touch 2. stabilizing touch 3. supportive touch 4. activating touch Give 4 guidelines for using touch: 1. applied confidently or not at all 2. should be applied to assist learning and proper execution 3. touch with purpose and intent 4. touch with permission The 4 parts of the circular pathway of learning include: 1. Unconscious Incompetence 2. Conscious Incompetence 3. Conscious Competence 4. Unconscious Competence The 3 stages of learning are: Cognitive Phase, Associative Phase, and Autonomous Phase Give an example of part approach teaching for an exercise: Leg Circles on Reformer What is a Body Scan? 1. Powerhouse 2. Head and Shoulders 3. Periphery Hundred Skill: Introductory Reps: 100 pumps, 10 full breaths Goal: Promotes circulation. Improves coordination of movement with breath. Centers the mind and the body while connecting to the powerhouse. Exercise: Breathing, Progression Imagery: Bounce a super ball under your palms. Get it Moving: Breathe in for 5 out for 5. Get your circulation going! Caution: Be careful with back and/or neck problems. Roll Up Skill: Introductory Reps: 5 Goal: Promotes articulation of the spine and increases flexibility of the posterior muscles of the body. Teaches correct pelvic rhythm while building abdominal strength. Exercise: Progression Imagery: Roll your pelvis like a wheel. Get it Moving: Head up, roll over; reach and stretch. Scoop and roll down, bone by bone, exhaling as you roll. Reach up, then reach back. Caution: For tight lower backs and/or hamstrings, bend knees and hold onto the back of the thighs to prevent flopping flat on the mat. One Leg Circle Skill: Introductory Reps: 5 each direction Goal: Lengthens and tones the thighs. Stretches the legs and stimulates circulation to the lower body. Teaches stabilization of pelvis. Imagery: Cut a circle in the sky. Get it Moving: Circle across, down, around and up. The most important part is the cross over and up. Caution: For tight neck and shoulders, place a pillow under head to provide support. Rolling Like a Ball Skill: Introductory Reps: 6-8 Goal: Promotes a massaging effect of the spine, along with stimulating the pressure points along the spine. Increases circulation. Improves alignment. Promotes relaxation of the body. Imagery: Balls have no heads and no feet. Roll like a ball. Get it Moving: Roll back and come up! Make an imprint with your spine on the way down and on the way up. Caution: Contraindicated for students with disc and eye problems; scoliosis and/or osteoporosis. Abdominal Series: Single Leg Stretch Skill: Introductory Skill: Introductory Reps: 6-10 Goal: Strengthens and builds endurance in abdominals. Promotes alignment and centering of the body. Imagery: Press and pull your legs as if moving through taffy. Get it Moving: Pull in strong, reach long. Caution: For those with weak or problematic necks, use pillow under head. Abdominal Series: Double Leg Stretch Skill: Introductory Reps: 6-10 Goal: Strengthens and builds endurance of the abdominals. Teaches how to work in opposition. Imagery: In with the good air, and out with the bad air. Get it Moving: Out long; Hold. In strong. Out long and thin; pull it in. In with the air to stretch long, out with the air to hug tight. Reach, Sweep, Hug Caution: For those with lower back issues, place hands under the pelvis and omit the upper body portion. For neck weakness, use a pillow under the head. Abdominal Series: Single Straight Leg Stretch or Scissors Skill: Beginner/Intermediate Reps: 6-10 Goal: Strengthens and builds endurance of abdominals. Lengthens the legs and stretches the hamstrings. Improves alignment. Imagery: Legs pass one another like sharp scissors.