Stott Pilates: Essential Reformer Questions and Answers 100% Correct

Stott Pilates: Essential Reformer
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1. Order of essen-
.m .m Footwork
tial exercises
.m .m Second
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(Column 1)
.m .m positionSingle
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leg Hundred
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Bend & Stretch .m . m




Lift & Lower
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Adductor stretch
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Short spine
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Midback series
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Back rowing Preps
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2. Order of essen-
.m .m Side arm preps .m .m




tial exercises
.m .m sittingSide twist
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(Column 2)
.m .m . sitting Front rowing
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preps Stomach
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massage
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Arms pulling straps (long .m .m .m




box)Round back (short box)
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Straight back (short box)
.m .m .m .m




Twist (short box)
.m .m .m




Tree (short box) .m .m .m




Elephant
Mermaid
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Leg circles .m




Knee
.m




stretchesRunn
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ing
Hip lift .m




Hip rolls
.m .m




Single thigh .m




stretchSide splits
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3. Footwork 1-5 .m 1. Toes apart heels together
.m .m .m .m




2. Wrap toes on bar .m .m .m




3. Heels on bar .m .m




4. High half toe .m .m




5. Lower & Lift .m .m




4. Second position 1. Parallel
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1-3 2. Laterally rotated .m





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, Stott Pilates: Essential Reformer
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3. Medially rotated
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, Stott Pilates: Essential Reformer .m .m .m




5. Single leg 1-3 .m .m 1. One leg bent
.m .m .m




2. Bicycle
3. Single heel .m




6. What is the .m .m 3-4 Springs.m




spring
.m




tensionfor
.m .m




footwork?
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(1-4) Exhale push carriage
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7. What is the .m .m outInhale return carriage
.m .m .m .m




breathing pattern
.m .m




for essentiallevel (5) Inhale push carriage out
.m .m .m .m .m .m .m




footwork? "hundred"? .m




8. What is the .m .m




foot placement
.m .m




for second posi-
.m .m




tion 1-3
.m .m




9. Breathing pat- .m




tern of single leg
.m .m .m .m




10. The ball of the.m .m .m




foot is on the
.m .m .m .m




footbar for which
.m .m .m .m




single leg exer- .m .m




cise/s?
.m




11. What is the .m .m




spring
.m




tensionfor
.m .m




single leg?
.m .m




12. What is the start- .m .m .m




ing position for
.m .m .m





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