Peak Pilates Study Guide Correct 100%
What is Pilates exercise? - ANSWER 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? - ANSWER
yoga, Zen, and ancient Greek and Roman physical regimens and self-study
Joseph Pilates called his system of exercise -. - ANSWER contrology
The first piece of equipment Joe created was the -; however, the first exercises he
created were the - exercises. - ANSWER reformer, mat work
Peak Pilates teaches Pilates with a - approach. - ANSWER classical
List 3 Peak Pilates "differences": -, -, and -. - ANSWER fitness-based, systematic,
integrated
Who are the 'Elders'? - ANSWER those who learned directly under Joseph Pilates
List 8 benefits of regular Pilates exercise: - ANSWER 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 - ANSWER Pilates Principles + 5 Parts of the
Mind
Pilates Principles: - ANSWER Concentration, Centering, Control, Breathing, Precision,
Flowing Movement
5 Parts of the Mind: - ANSWER Intelligence, Memory, Imagination, Intuition, Will/Desire
The PPC1 Session Format: - ANSWER 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. - ANSWER A, B
PPC1 Teaching Methodology: - ANSWER Setup, Execution, Flow, Cueing, Rhythm,
Voice, Breath Dynamics
Presentation Skills: - ANSWER Safety, Exercise Delivery, Teacher's Posture, Touch
Techniques, Professionalism, Teacher Mindfulness
Guidelines for Progression: - ANSWER 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
A reference point that describes the limit of healthy movement in Pilates. Outline of the
body or apparatus. Body frames movement. Apparatus frames body. - ANSWER Frame
An image that invokes the feeling of power, strength, and stability created by the Pilates
stance. - ANSWER The Greek Column
A term used to distinguish movements starting from the Powerhouse and center and
flowing outward. - ANSWER Initiate
A movement quality of reaching an extremity without tensing it. Deepens work in
powerhouse. - ANSWER Length
Adaptations to an exercise that are used for special cases. Accessible for health
concerns. - ANSWER Modifications
Concept that every exercise has an anchor and a force reaching away from the anchor.
- ANSWER Opposition
Active engagement of the buttocks muscles "pinch, lift, and grow tall as you sit" -
ANSWER Perch
Feet softly pointed, rather than being clenched strongly in plantar flexion. - ANSWER
Pilates Point
Standing with heels together, toes naturally apart, weight distributed in both feet, with
body weight carried just in front of heels - ANSWER Pilates Stance
The area of the body that powers movement. Includes buttocks and inner thigh
muscles- supporting above and below. - ANSWER Powerhouse
Starting an exercise from (and into) the Powerhouse before moving outward (and into)
the extremities. - ANSWER 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. - ANSWER Scoop
Links that connect one exercise to another and create flow. They link exercises
together. - ANSWER Transitions
Minor changes to an exercise that offer variety but do not alter its purpose. - ANSWER
Variations
, The proper alignment of the shoulder and hip joint prior to and during movements. -
ANSWER Working in the Joint
List 3 uses for Fundamentals: - ANSWER 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: - ANSWER 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 ------------ - ANSWER have an
economy of words, short and repetitive
List 4 types of Touch Techniques: - ANSWER 1. Guiding touch 2. stabilizing touch 3.
supportive touch 4. activating touch
Give 4 guidelines for using touch: - ANSWER 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: - ANSWER 1. Unconscious
Incompetence 2. Conscious Incompetence 3. Conscious Competence 4. Unconscious
Competence
The 3 stages of learning are: - ANSWER Cognitive Phase, Associative Phase, and
Autonomous Phase
Give an example of part approach teaching for an exercise: - ANSWER Leg Circles on
Reformer
What is a Body Scan? - ANSWER 1. Powerhouse 2. Head and Shoulders 3. Periphery
Hundred - ANSWER 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 - ANSWER Skill: Introductory
Reps: 5
What is Pilates exercise? - ANSWER 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? - ANSWER
yoga, Zen, and ancient Greek and Roman physical regimens and self-study
Joseph Pilates called his system of exercise -. - ANSWER contrology
The first piece of equipment Joe created was the -; however, the first exercises he
created were the - exercises. - ANSWER reformer, mat work
Peak Pilates teaches Pilates with a - approach. - ANSWER classical
List 3 Peak Pilates "differences": -, -, and -. - ANSWER fitness-based, systematic,
integrated
Who are the 'Elders'? - ANSWER those who learned directly under Joseph Pilates
List 8 benefits of regular Pilates exercise: - ANSWER 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 - ANSWER Pilates Principles + 5 Parts of the
Mind
Pilates Principles: - ANSWER Concentration, Centering, Control, Breathing, Precision,
Flowing Movement
5 Parts of the Mind: - ANSWER Intelligence, Memory, Imagination, Intuition, Will/Desire
The PPC1 Session Format: - ANSWER 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. - ANSWER A, B
PPC1 Teaching Methodology: - ANSWER Setup, Execution, Flow, Cueing, Rhythm,
Voice, Breath Dynamics
Presentation Skills: - ANSWER Safety, Exercise Delivery, Teacher's Posture, Touch
Techniques, Professionalism, Teacher Mindfulness
Guidelines for Progression: - ANSWER 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
A reference point that describes the limit of healthy movement in Pilates. Outline of the
body or apparatus. Body frames movement. Apparatus frames body. - ANSWER Frame
An image that invokes the feeling of power, strength, and stability created by the Pilates
stance. - ANSWER The Greek Column
A term used to distinguish movements starting from the Powerhouse and center and
flowing outward. - ANSWER Initiate
A movement quality of reaching an extremity without tensing it. Deepens work in
powerhouse. - ANSWER Length
Adaptations to an exercise that are used for special cases. Accessible for health
concerns. - ANSWER Modifications
Concept that every exercise has an anchor and a force reaching away from the anchor.
- ANSWER Opposition
Active engagement of the buttocks muscles "pinch, lift, and grow tall as you sit" -
ANSWER Perch
Feet softly pointed, rather than being clenched strongly in plantar flexion. - ANSWER
Pilates Point
Standing with heels together, toes naturally apart, weight distributed in both feet, with
body weight carried just in front of heels - ANSWER Pilates Stance
The area of the body that powers movement. Includes buttocks and inner thigh
muscles- supporting above and below. - ANSWER Powerhouse
Starting an exercise from (and into) the Powerhouse before moving outward (and into)
the extremities. - ANSWER 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. - ANSWER Scoop
Links that connect one exercise to another and create flow. They link exercises
together. - ANSWER Transitions
Minor changes to an exercise that offer variety but do not alter its purpose. - ANSWER
Variations
, The proper alignment of the shoulder and hip joint prior to and during movements. -
ANSWER Working in the Joint
List 3 uses for Fundamentals: - ANSWER 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: - ANSWER 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 ------------ - ANSWER have an
economy of words, short and repetitive
List 4 types of Touch Techniques: - ANSWER 1. Guiding touch 2. stabilizing touch 3.
supportive touch 4. activating touch
Give 4 guidelines for using touch: - ANSWER 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: - ANSWER 1. Unconscious
Incompetence 2. Conscious Incompetence 3. Conscious Competence 4. Unconscious
Competence
The 3 stages of learning are: - ANSWER Cognitive Phase, Associative Phase, and
Autonomous Phase
Give an example of part approach teaching for an exercise: - ANSWER Leg Circles on
Reformer
What is a Body Scan? - ANSWER 1. Powerhouse 2. Head and Shoulders 3. Periphery
Hundred - ANSWER 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 - ANSWER Skill: Introductory
Reps: 5
