American Barre Technique Certification Level 1
100% Verified New!!
in order to teach ABT you must have strong grasp of these four categories of the human
body - ANSWER - alignment
- posture
- anatomy
- major muscle groups
alignment - ANSWER placement of the body in line with it's counterparts
importance of proper alignment - ANSWER it is essential in order to achieve correct
form and muscle stimulation in every exercise. When out of alignment it can cause pain
and injury all along kinetic chain
proper alignment of body in an upright positon - ANSWER - shoulders pressed back
- abdominals pulled in
- glutes tucked under
- knees bent
- feet set to comfortable, hip width distance apart
posture - ANSWER Position of the body when sitting or standing
upright posture - ANSWER an upper body position where shoulders are pressed down,
sternum is lifted and abdominals are sucked in. Use phrase "lift your sternum" to
indicate to students to stand up straight and avoid slouched position
,anatomy - ANSWER study of the scientific structure of the human body. Knowing this
allows you to make better suggestions to clients regarding exercise or areas bothering
them
Anterior View Muscles - ANSWER upper trapezius, anterior deltoid, medial deltoid,
clavicular & sternal pectoralis major, biceps, rectus abdominis, internal & external
obliques, TFL, gracilis, rectus femoris, vastus medialis & lateralis, tibialis anterior
Posterior View Muscles - ANSWER upper and mid trapezius, posterior deltoid, teres
major, triceps brachii long & short head, latissimus dorsi, gluteus medius, gluteus
maximus, gracilis, semitendinosus, biceps femoris, gastrocnemius, soleus
full range curls WORK - ANSWER transverse and rectus abdominis
crunch curls WORK - ANSWER rectus abdominis and external obliques
one legged oblique curls WORK - ANSWER obliques
bicycle crunches WORK - ANSWER rectus abdominis and obliques
planks WORK - ANSWER transverse abdominis
soldier walks WORK - ANSWER deltoids
bicep curls WORK - ANSWER biceps
car drivers WORK - ANSWER anterior deltoid and trapezius
90 degree angle arm lifts WORK - ANSWER anterior deltoid
,tricep bends and extensions WORK - ANSWER posterior deltoid
tricep pulses WORK - ANSWER triceps brachii and trapezius
push ups WORK - ANSWER pectoralis major
tricep presses WORK - ANSWER triceps brachii medius and lateral and lower
trapezius
parallel leg position WORKS - ANSWER rectus femoris, vastus medialis, and vastus
lateralis
first position WORKS - ANSWER vastus lateralis, vastus medialis, and gluteus medius
second position WORKS - ANSWER vastus lateralis, vastus medialis, and gluteus
medius
fourth position WORKS - ANSWER rectus femoris, vastus medialis, and vastus lateralis
legs and feet together WORKS - ANSWER rectus femoris, vastus medialis, and vastus
lateralis
all 4's WORKS - ANSWER gluteus medius, gluteus maximus, gracilis, semitendinosus
90 degree angle kickbacks WORK - ANSWER gluteus medius, gluteus maximus, TFL,
rectus femoris
seated side leg lifts WORK - ANSWER gluteus medius, gluteus maximus,
, gastrocnemius, obliques, tensor fascia latae
butt lifts WORK - ANSWER gluteus medius, gluteus maximus, gastrocnemius, vastus
medialis
flat back leg lifts WORK - ANSWER gluteus medius and maximus
twisted seat WORKS - ANSWER gluteus medius and maximus
verbal corrections - ANSWER keep short and to the point. Make eye contact, speak
loudly, slowly, and clearly
examples of verbal corrections - ANSWER - Jane, press your shoulders down
- Ally, keep your sternum lifted
- Mark, stand with your feet parallel
- Steve, draw your abdominals in
physical corrections - ANSWER if clients are in an exercise that require small
body/arm/leg movements, choose physical corrections over verbal ones. Also if client
does not understand the verbal correction, carefully go correct them. Hand placement
must be done with care and respect
raised shoulder correction - ANSWER 1. place both hands (light fingertips) on top of
clients shoulders
2. Lightly press clients shoulders down
spinal correction - ANSWER 1. Place one hand (lightly) on clients shoulder. Make an
"alligator" shape with your other hand
2. Place fingertips firmly in center of their upper back (in line with the sternum)
3. Slightly close your fingertips and thumb closer together, like an alligator closing it's
100% Verified New!!
in order to teach ABT you must have strong grasp of these four categories of the human
body - ANSWER - alignment
- posture
- anatomy
- major muscle groups
alignment - ANSWER placement of the body in line with it's counterparts
importance of proper alignment - ANSWER it is essential in order to achieve correct
form and muscle stimulation in every exercise. When out of alignment it can cause pain
and injury all along kinetic chain
proper alignment of body in an upright positon - ANSWER - shoulders pressed back
- abdominals pulled in
- glutes tucked under
- knees bent
- feet set to comfortable, hip width distance apart
posture - ANSWER Position of the body when sitting or standing
upright posture - ANSWER an upper body position where shoulders are pressed down,
sternum is lifted and abdominals are sucked in. Use phrase "lift your sternum" to
indicate to students to stand up straight and avoid slouched position
,anatomy - ANSWER study of the scientific structure of the human body. Knowing this
allows you to make better suggestions to clients regarding exercise or areas bothering
them
Anterior View Muscles - ANSWER upper trapezius, anterior deltoid, medial deltoid,
clavicular & sternal pectoralis major, biceps, rectus abdominis, internal & external
obliques, TFL, gracilis, rectus femoris, vastus medialis & lateralis, tibialis anterior
Posterior View Muscles - ANSWER upper and mid trapezius, posterior deltoid, teres
major, triceps brachii long & short head, latissimus dorsi, gluteus medius, gluteus
maximus, gracilis, semitendinosus, biceps femoris, gastrocnemius, soleus
full range curls WORK - ANSWER transverse and rectus abdominis
crunch curls WORK - ANSWER rectus abdominis and external obliques
one legged oblique curls WORK - ANSWER obliques
bicycle crunches WORK - ANSWER rectus abdominis and obliques
planks WORK - ANSWER transverse abdominis
soldier walks WORK - ANSWER deltoids
bicep curls WORK - ANSWER biceps
car drivers WORK - ANSWER anterior deltoid and trapezius
90 degree angle arm lifts WORK - ANSWER anterior deltoid
,tricep bends and extensions WORK - ANSWER posterior deltoid
tricep pulses WORK - ANSWER triceps brachii and trapezius
push ups WORK - ANSWER pectoralis major
tricep presses WORK - ANSWER triceps brachii medius and lateral and lower
trapezius
parallel leg position WORKS - ANSWER rectus femoris, vastus medialis, and vastus
lateralis
first position WORKS - ANSWER vastus lateralis, vastus medialis, and gluteus medius
second position WORKS - ANSWER vastus lateralis, vastus medialis, and gluteus
medius
fourth position WORKS - ANSWER rectus femoris, vastus medialis, and vastus lateralis
legs and feet together WORKS - ANSWER rectus femoris, vastus medialis, and vastus
lateralis
all 4's WORKS - ANSWER gluteus medius, gluteus maximus, gracilis, semitendinosus
90 degree angle kickbacks WORK - ANSWER gluteus medius, gluteus maximus, TFL,
rectus femoris
seated side leg lifts WORK - ANSWER gluteus medius, gluteus maximus,
, gastrocnemius, obliques, tensor fascia latae
butt lifts WORK - ANSWER gluteus medius, gluteus maximus, gastrocnemius, vastus
medialis
flat back leg lifts WORK - ANSWER gluteus medius and maximus
twisted seat WORKS - ANSWER gluteus medius and maximus
verbal corrections - ANSWER keep short and to the point. Make eye contact, speak
loudly, slowly, and clearly
examples of verbal corrections - ANSWER - Jane, press your shoulders down
- Ally, keep your sternum lifted
- Mark, stand with your feet parallel
- Steve, draw your abdominals in
physical corrections - ANSWER if clients are in an exercise that require small
body/arm/leg movements, choose physical corrections over verbal ones. Also if client
does not understand the verbal correction, carefully go correct them. Hand placement
must be done with care and respect
raised shoulder correction - ANSWER 1. place both hands (light fingertips) on top of
clients shoulders
2. Lightly press clients shoulders down
spinal correction - ANSWER 1. Place one hand (lightly) on clients shoulder. Make an
"alligator" shape with your other hand
2. Place fingertips firmly in center of their upper back (in line with the sternum)
3. Slightly close your fingertips and thumb closer together, like an alligator closing it's
