Peak Pilates Exam Study Guide Level 1

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 vertebrae 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 assume during many Pilates exercises. Created by deep pull of the transverse abdominus 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 What are the three critical connections? - Three anchors, rib to scapula/scapula to rib, heel and buttock connection The action of elongating and creating space between the vertebrae - Decompression A way to approach and cue rolling the spine segments: tailbone to top of 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 - Five Buttons What are the 5 buttons - 1. Pubic bone 2. Sacral Level 3. Navel 4. Xiphoid Process 5. Breastbone The Peak Pilates Principles include what two things? - Pilates Principles and 5 parts of the mind The five Pilates Principles - Concentration, Centering, Control, Breathing, Precision, Flowing Movement The 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. Endings (5 minutes) Parts ___ and ___ of the Session Format are interchangeable. - A, B This Pilates Principle is useful in rehabbing an injury; - Precision Pilates believed in beginning the lesson lying down because? - gravity assists in the elongation and spinal placement A Pilates Session ends in what position? - standing/vertical to gravity 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 PPC1 Teaching Methodology - 1. Set Up 2. Execution 3. Flow 4. Cueing 5. Rhythm 6. Voice 7. Breath Dynamics Presentation Skills - 1. Safety 2. Exercises Delivery 3. Teacher's Posture 4. Touch Techniques 5. Professionalism 6. Teacher Mindfulness Guidelines for Progression - 1. Adhere to session format 2. Introduce no more that one variation or apparatus 3. teach to the student's ideal 4. Build strength and stamina through steps 5. Teach transitions as part of exercise 6. Challenge the ideal with props, variations, rhythms, flow, and breath- not with more reps When extending the spine: a. Always hold the breath b. First stabilize the lumbo pelvic girdle c. Engage the scapular adductors d. Relax the body totally - b. The primary goal of Rolling Like a Ball is: a. Strengthen the upper back through the holding of the ankles b. Massage the internal organs c. Massage the spine d. Reverse the typical movement pattern - c. The primary abdominal muscle responsible for spinal flexion is: a. Internal Oblique b. External Oblique c. Transverse Abdominis d. Rectus Abdominis - d. Which of the following exercises emphasizes spinal mobility? a. Roll Up b. Short Spine c. Leg Pull Front d. A and B - d. Which is a primary muscle of respiration? a. Scalenes b. Lungs c. Diaphragm d. None of the above - c. To meet a student at their "level" which would you NOT use: a. The Introductory Order/Basic System b. Powerhouse, powerhouse, powerhouse c. Economy of words d. Thorough explanations - d. Which muscle is shown by recent to fire, preceding any body movement? a. Rectus Abdominis b. Levator Ani c. Multifidis d. Internal Obliques - c. The correct order for the Short Box Series is a. Round, Side to Side, Flat, Twist with Reach, Tree, Side Sit Ups b. Round, Flat, Side to Side, Twist with Reach, Tree, Side Sit Ups c. Round, Twist with Reach, Tree, Side to Side, Side Sit Ups d. Round, Flat, Tree, Twist with Reach, Side Sit Ups - b. Which of the following is NOT a major muscle of the Powerhouse? a. Rectus Abdominis b. Iliopsoas c. Vastus Medialis d. Transversus Abdominis - c. The Stages of Learning in order are: a. Cognitive, Autonomous, Associative b. Incompetent, Competent Automatic c. Autonomous, Associative, Cognitive d. Cognitive, Associative, Autonomous - d. The reformer apparatus scan is conducted: a. From the center of the equipment outward b. From the footbar upward c. It does not matter d. It depends on the exercise - d. When the student advances in PPC-1 what exercise moves down in the reformer order? a. Short Spine Massage b. Short Box Round c. Frog and Leg Circles d. Forward Lunge - c. Swayback Posture is associated with: a. Forward shift of the pelvis, hip extension, posterior shift of the thoracic spine, forward shift of the head b. Anterior pelvic lift, tight upper back, tight cervical extensors, posterior shift of the head c. Forward shift of the pelvis, hip flexion, posterior shift of the thoracic spine, forward shift of head d. Severe lordotic curve e. None of the above - a. An individual needs exercise would be which of the following: a. Wall b. Front Lunge on Reformer c. Chest Expansion d. Hundred with Power Circle - c. Which is NOT an exercise from the Introductory Reformer Series? a. Short Box Round b. Pulling Straps I and II c. Frog/Leg Circles d. a and b - b. A technical definition of a movement system includes all of the following EXCEPT: a. Focuses on functional translation b. Has a goal of improving maximal strength c. Improves the ability of the deep muscles to guide and control movement d. Focuses on quality not quantity - b. The following statement is true when performing a roll down in the Wall Series: a. Head and upper trunk initiate flexion b. Pelvis shifts posteriorly c. Posterior eccentric loading occurs d. All of the above - d. People with Osteoporosis: a. Should not do Flexion b. Should only work on the reformer c. Should never do leg springs d. Should not do Pilates - a. A guideline for working with Touch Techniques is: a. Touch by spotting every movement b. Always use a firm touch c. The touch technique applied should match the verbal cue d. Don't use a verbal cue when touching - c. Which Pilates Principle is most important in breaking habitual/faulty movement patterns: a. Flowing Movement b. Breathing c. Precision d. A and B - c. T or F: The psoas is often called the hip hiker muscle - False T or F: Running is done as many times as needed to lengthen the gastrocnemius - False T or F: Joseph Pilates was born in Germany in the early 1900's - False T or F: A goal of the exercise The Tree is to work the powerhouse - True T or F: In the format, Parts C and D are interchangeable. - False T or F: Rhythm and Tempo mean the same thing. - False T or F: Flat Back posture is often accompanied by tight hamstrings and a posterior tilt. - True T or F: The muscles that fix a joint or part while movement occurs are called synergists. - True T or F: The rectus abdominis is shortened in every Pilates Mat exercise. - False T or F: For fit people you might double the recommended repetitions of mat exercises. - False T or F: The accent on the rhythm for Elephant is in. - True T or F: Exhalation facilitates extension of the spine. - False T or F: For Chest Expansion a good cue is "hold your breath." - False T or F: Intra-abdominal pressure is an "up and out" pressure that helps to stabilize the spine, protects the discs along the posterior wall of the abdominal cavity, and support advanced movement. - True T or F: The Powerhouse is defined by the line from shoulder to shoulder and hip to hip. - False T or F: Cueing "navel to spine" is the same as saying "abs in and up" - False T or F: Center of gravity is higher for men than women - True T or F: To make the exercise Rolling Like a Ball easier, bring it in tighter- think proximal to distal. - False T or F: Depression can contribute to poor posture. - True T or F: Both the angle of the hip and spine change when the pelvis moves. - True 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 that 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 to 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. Processoriented 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 List some general dont's for teaching Pilates to special need cases: - Too many corrections at one time, going above their level, being negative, giving the problem instead of the solution Ideally children should focus on the _________ exercises of Pilates. - introductory A student with a hip replacement should not flex their hip past ____ degrees and should never perform _____________. - 90; rest position, seal People with osteoporosis should avoid all ______________ movement. - flexion Pilates is not a replacement for ________________. - rehab or workout With non specific lower back pain initially avoid exercises in the _________ position because they _________. - rotation; compress the spine A person with a high blood pressure should avoid exercises where the ________ are over the _________. - feet, head List a knee action that people with knee pain should avoid: - continuous bending and straightening of knees (flexion and extension of knee joint) Someone with arthritis should not workout during a ___________. - group class (too fast and can hurt them) When working with General Lower Back Pain avoid: - Roll Up, Lower Body Movement (2 legs), Spinal Flexion, Spinal Extension, Twisting Content Focus is different from Performance Focus in that: - Content: teaches content and memorization; NOT effective for education. Performance: student centered approach which includes learning, processing information, and applying information. Makes a connection between the exercise and body. Cues are best absorbed when they _______ and are ________. - have an economy of words; short and repetitive The 6 simple guidelines for Cueing are: - 1. Rhythm and Timing 2. Cue to Student's level/stage of learning 3. Positive Cues 4. Name of Exercise as a Transition 5. Only one Correctional Cue 6. Command Style Cues 7?: Powerhouse How can you tell if your cues are clear and understandable? - effectiveness on student __________ cues provide specific references to action and position. - Directional ________ cues provide descriptions of movement quality or how things should feel. - Descriptive 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 What is Pilates exercise? - "Contrology;" stretches, strengthens and balances the body; teaches balance and control of the body 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 crated were the __________ exercises. - reformer; matwork Peak Pilates teaches Pilates with a __________ approach. - classical List 3 Peak Pilates "differences": - 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 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 an Apparatus Scan? - making sure the apparatus is set up correctlydepends on exercise Give 2 cues that can be used for all exercises to initiate or stabilize movement? - Scoop, Zit it up What is a Body Scan? - 1. Powerhouse 2. Head and Shoulders 3. Periphery What type of cue is used with the Body Scan? - Correctional How many reps of Hundred? - 100 pumps, 10 breaths How many reps of Roll Up? - 5 How many reps of One Leg Circle? - 5 each direction How many reps of Rolling Like a Ball? - 6-8 How many reps of Abdominal Series? - 6-10 How many reps of Spine Stretch Forward? - 5 How many reps of Open Leg Rocker-Prep? - hold for 10 seconds How many reps of Corkscrew I? - 2-4 each direction How many reps of Saw? - 3-5 each direction How many reps of Swan I-Neck Roll? - 1-3 How many reps of Front and Back? - 5-10 How many reps of Shoulder Bridge-Prep? - 3-5 How many reps of Up and Down? - 5 How many reps of Circles? - 5-8 How many reps of Inner Thigh Lifts and Circles? - 5-8 How many reps of Teaser-One Leg? - 3-4 per leg How many reps of Teaser I? - 3-5 How many reps of Swimming Prep? - 2-3 each side How many reps of Leg Pull Front-Support? - hold for 10 seconds How many reps of Mermaid Stretch? - 2-3 each side How many reps of Seal? - 6-8 How many reps of Push Up Series? - 3-5 push ups, repeat 1-3x Springs and Reps: Toes, Arches, Heels, Tendon Stretch - 3-4; 10 Springs and Reps: Hundred - 3-4; 100 pumps, 10 breaths Springs and Reps: Reach and Pull, Circles, Triceps Press - 2; 3-6 Springs and Reps: Short Spine Massage - 2; 5 Springs and Reps: Round and Hands Back - 3-4; 10 Springs and Reps Stomach Massage: Reaching and Twist - 2; 3-5 and 3-5 each side Springs and Reps: Pulling Straps I and II - 1; 3-5 Springs and Reps: Round and Flat - 2; 3-5 Springs and Reps-Short Box: Side to Side, Twist and Reach - 2; 3 each side Springs and Reps: Long Stretch - 2; 5 Springs and Reps: Elephant - 2; 5-10 Springs and Reps: Frog, Leg Circles - 2; 5-8 each Springs and Reps: Round, Flat or Arched Back - 2; 5-10 Springs and Reps: Knees Off - 2; 5-20 Springs and Reps: Running and Pelvic Lift - 3-4; 10 Springs and Reps: Front Splits and Forward Lunge - 2; 3-5 each leg What is the general guideline for determining which gear a student should work in? - Gear bar at 90 degree angle If tight, lower gear bar more than 100 pounds 4 springs less than 100 pounds 2-3 springs Individual Needs: Roll Back - For stiff and poorly aligned spines. To provide a relaxing massage for spine