PEAK PILATES STUDY GUIDE LEVEL 1 WITH 100% CORRECT ANSWERS.

Setup Exercise name, exercise setup, adjust reformer from footbar to straps Execution Correct technique, direct cueing Brainpower Read More Previous Play Next Rewind 10 seconds Move forward 10 seconds Unmute 0:00 / 0:00 Full screen Flow Round the corners, cue ahead of the movement, teach through transitions Cueing Powerhouse cues for exercise, late major corrections, cue in the positive, cue to the solution Rhythm Set correct rhythm, work at appropriate tempo Voice Voice modulation were rhythm, volume Breath dynamics Focus on exhalation, emphasis on breathing exercises 5- part formula 1. Peak Pilates principles 2. session format ing methodology 4. Presentation skills 5. Progression guidelines What are the teaching methodology components Setup, execution, flow, cueing, rhythm, Voice, breath dynamics Which mat exercises do we emphasize breathing? Hundred, spine stretch forward, saw, mermaid stretch What reformer exercises do we emphasize breathing? Hundred What Cadillac/tower exercises do we emphasize breathing? Breathing, chest expansion What are the six peak Pilates principles? Concentration, centering, control, breathing, precision and flowing movement Five parts of the mind Intelligence, memory, imagination, intuition and will/desire t What is the proper breakdown in minutes for beginner level pilates class? 20/20/10/5 What are the components of a beginner level class? 20 min- mat, 20 min- Reformer, 10 weaknesses/needs, 10 min-ending What are the components of presentation skills? Safety, exercise delivery, teachers posture, touch techniques, professionalism, teacher mindfulness What exercises require touch techniques? Mat- teaser 1 Reformer- Frog/Leg circles and short spine massage, front splits and lunge What are the 4 S's? 1. Strength 2.Stretch 3. Stability 4. Stamina What if you see back arching during 100? If abs are weak, raise legs higher to work with bent knees. Strengthen with pt C leg and arm springs on Cadillac. If hip flexor are too strong, do leg series on small barrel. If back is Too tight or imbalances try Cadillac arms, roll back, monkey or push down on the chair What is the introductory order for reformer? 1. Footwork series (four part) 2. Hundred 3. Reach & Pull 4. Arm Circles 5. Tricep Press 6. Frog 7. Leg Circle 8. Stomach Massage Series (round, hands back, reaching) 9. Short box series (round, flat, side to side, twist, tree-front) 10. Elephant 11. Knee stretch series ( round, flat, knees off) 12. Running 13.Pelvic lift Level one Reformer exercise plus add ins 1. Footwork series (four part) 2. Hundred 3. Reach & Pull 4. Arm Circles 5. Tricep Press 6. Short Spine Massage 7. Stomach Massage Series ( round, hands back, reaching, TWIST) 9. Long Box Series ( Pulling Straps 1, Pulling Straps 2) 10. Short Box Series (Round, Flat, Side-to-side, Twist, Tree Front, Side Sit ups) 12. Long stretch series: Long stretch, elephant, stork) 13. Frog 14. Leg Circles 15. Knee stretch series (Round, arched, flat) 14. Running 15.Pelvic lift 16. Front Splits 17. Forward lunge Hundred 100 pumps or 10 full breaths, 3-4 springs Reach & Pull 3-6 reps/2 springs Arm Circles 3-6 reps, 2 springs Tricep press 3-6 reps, 2 springs Frog 5-8 each, 2 springs Leg Circles 5-8 each, 2 springs Short spine massage 5 reps, 2 springs Stomach Massage Series: Round 10 reps, 3-4 springs Stomach Massage Series: Hands back 10 reps, 3-4 springs Stomach Massage Series: Reaching 3-5 reps, 2 outside Stomach Massage Series: Twist 3-5 reps each side, 2 outside Long Box Series: Pulling Straps 1 3-5 reps, 1 spring Footwork Series: 10 reps, 3-4 springs Short Box Series: Round 3-5 reps , =2 springs Short Box Series: flat 3-5 reps, 2 springs Short Box Series: flat 3-5 reps, 2 springs Short Box Series: side to side 3 each side, 2 springs Short box Series: Twist 3 each side Short box Series: Tree-Front 3 each leg, 2 springs Long stretch: long series 5 reps, 2 springs Long stretch series: elephant 5-10, 2 springs Long stretch series: stork 3-5 each leg, 2 springs Knee stretch series: round 5-10 reps, 2 springs Knee stretch series: arched or flat back 5-10 reps, 2 springs Knee stretch series: knees off 5-20 reps, 2 springs Running 10 each leg, 3-4 springs Pelvic lift 10 reps, 3-4 springs Front splits 3-5 each legs, 2 springs Forward Lunge 3-5 each leg, 2 springs Footwork series setup: Foot bar up, 3-4 springs 1. Lie down on carriage shoulders against shoulder blocks. 2. Feet in pilates V Balls of feet, arches, heels Rib to hip connection Cues for footwork series:: Press out, pull in. Work the springs in and out, RESIST coming home. Focus on the rib to hip connection Imagery cue for footwork series: Stretch like taffy How many repetitions of hundred? 100 pumps, 10 breaths What are the notes/cues for hundred? In, 2,3,4,5, Out, 2,3,4,5. Breathe in for 5,...breathe out for 5... Roll-up Repetitions 5 Roll-up notes/cues? Head up Roll up and over. Reach and stretch. Perch. Roll down, bone by bone, by bone. Arms reach. Arms return What are the repetitions of one leg circle? 5 in each direction What are the cues for one leg circle? Circle across down and UP. / Circle out, around, cross center and UP! How many repetitions for rolling like a ball? 6-8 repetitions What are the cues for rolling like a ball? Roll back to roll up. Abs roll you back. Abs bring you up. What are the cues for single leg stretch? Pull in strong. reach out long, stretch and pull. How many repetitions for single leg stretch? 6-10 repetitions What are the cues for double leg stretch Out long and thin. Pull back in. How many repetitions for double leg stretch? 6-10 repetitions What are the cues for scissors? Pull, pull switch. Pull, pull switch. How many repetitions for scissors? 6-10 repetitions What are the cues for lower lifts? lower, lower, lower-lift! How many repetitions for lower lifts? 6-10 repetitions What are the cues for criss-cross? Criss and cross. Criss and cross. How many repetitions for criss-cross? 6-10 repetitions What are the cues for spine stretch forward? Chin to chest, nose to navel, crown to mat. Exhale fully Lift up low back, mid back, upper back, head. How many repetitions for spine stretch forward? 5 repetitions What are the cues for open leg rocker prep? lift and lengthen; Exhale, scoop deeper and hold. How long to hold open rocker prep? 10 seconds What are the cues for corkscrew? Long, around and up. Reverse, around and up.. Circle from the legs, keep pelvis still. How many repetitions for corkscrew 1? 2-4 repetitions each direction What are the cues for saw? Lift, twist, and exhale, exhale, exhale. Lift twist and wring out the lungs How many repetitions of saw? 3-5 in each direction What are the cues for Swan 1 neck roll? Inhale, roll a marble with your nose, your chin, lift your chest and stretch. (Look right, down and around left, center. Look left down around to right. Center.) Lower down long and broad. How many repetitions for Swan 1 neck roll? 1-3 repetitions What are the cues for bridge prep? Lift up in one piece. Roll down longer longer longer, press up, hold strong and long. Roll down through your ribs your waist your hips. What are the reps for bridge prep? 3-5 repetitions What are the cues for side kick series: front and back? kick front, reach back. Big kick, little kick. Back Back. What are the reps for front back? 5-10 repetitions What are the cues for up and down? lift up and lower down, down down. / Reach up one mile/ pull down 3. What are the reps for up and down? 5 reps What are the cues for small circles? and circle 1,2,3,4...Reverse/ and brush brush brush..Reverse. What are the reps for small circles? 5-8 reps What are cues for inner thigh lifts and circles? lengthen to lift the thigh. And lengthen to lower/ Big circles, around, and up. What are the reps for inner thigh lifts and circles? 5-8 reps What are the cues for beats on the belly? Beat, beat, beat/ Apart-together, apart... What are the reps for beats on the belly? 8-10/ 1-3 Sets What are the cues for teaser ONE LEG? Roll down to come up!/ Reach for your ankles, knees, toes, ceiling. Roll down with control. How many repetitions for teaser ONE LEG? 3-4 reps What are the cues for TEASER ONE? roll down long. come up. Strong. What are the cues for swimming prep? lift right arm and left leg. Lower and lift left arm and right leg. Lift and lower. Swim smooth and long. What are the reps for swimming prep? 2-3 each side. What are the cues for leg pull front support? Lift like a plank and grow longer, longer, longer. Scoop deeper, deeper, deeper. How many seconds for leg pull front support? 10 second What are the cues for mermaid stretch? 1. Arm to ear, Stretch up and over 2. Out to a T 3. Stretch over and reach arm to ear 4. Pull back through a T come home to the sky. How many reps for mermaid stretch? 2-3 reps What are the cues for seal? Clap, claps, clap. Roll back. Clap, Clap, Clap. Roll up./ Clap 1, 2, 3 roll back. Clap 1,2,3 roll up. What are the reps for seal? 6-8 reps What are the cues for push up series? Lift up tall. Curl up and over bring palms flat to floor. Walk out 1-2-3. Bend elbows. Graze ribs. Lift. Pause (repeat for 3) Curl head in, walk 1, 2, 3. Stretch. Roll up, up, up. What are the parts of stomach massage series? 1. Round 2. Hands back 3. Reaching 4. Twist What are the parts of short box series? 1. Round 2. Flat 3. Side-to-Side 4. Twist 5. Tree-Front 5. Side sit up What are the parts of the knee stretch series? 1. Round 2. Arched or Flat back 3. Knees Off What are the parts of the footwork series? 1. Toes 2. Arches 3. Heels 4. Tendon Stretch What are the three anchors? Inner thigh sitz bones and adominals scooped What is rib to scapula/scapula to rib Supports the body by aligning stabilizing and mobilizing scapulae in relationship to ribs. Heel to butt connection Promotes proper alignment of lower limbs What are the 3 critical connections Three anchors Rib scapula/scapula to rib Heel to buttock connection Fundamental: Imprinting Promotes centering of mind and body. Lie on back, knees bent, feet flat Imprint or melt into the mat Breathe in through your nose and expand your rib cage in all directions. Fundamental: Breathing Stimulates respiratory system Breathe in through your nose and expand your ribcage into the upper back, upper lobes of lungs, and side to side. Exhale completely, emptying your lungs. Allow your ribs and abs to softly funnel into your centerline as you lengthen your tailbone done. Fundamentals:iso abs make a diamond shape with your hands bringing your forefingers and thumbs. Place on abs with fingers towards pubic bone. Exhale, deepen and draw in and up the lowest part of the diamond and highest part of diamond. Keep pelvis still. Inhale breathe into your ribs repeat. Button your buttons from bottom to top Fundamentals: clockwork Imagine your pelvis is a clock Nose is 12 o'clock Pelvic bone is 6 o'clock. Exhale curl your tailbone towards your nose Peel your spine off the mat bone by bone. Reaching tailbone long towards 6 o'clock Let abs move the bones. Rock north and south. Fundamentals: ribcage arms Teaches how to work in the joint Raise arms fingertips toward the ceiling directly over shoulders. Reach arms back, Keep posterior rigs on the mat. Don't allow back to arch or ribs to pop off the mat. Move the arms from the back. Head nods Creates awareness of separation of head and cervical spine. Reach your arms long at your side Reach up through the crown of your head and then tilt your chin upward slightly opening the front of your throat. Draw your chin towards your chest lengthening the back of your neck. Reach up to get a little kiss Fundamentals: Neck curls Creates awareness of connection of neck and PH muscles. Teaches student how to properly lift head off mat. Lengthen your spine, draw your chin to your chest, lift your head and look into your navel and return. Funnel the ribs into the pelvis. Fundamentals: increases pelvic torso stability during leg movement awareness working in the joint. Exhale fully, bring one knee towards your chest as you scoop. Stop when Knee is directly over hip. Inhale and control your leg and bring the foot to the floor. Keeping your abs up and scooped. Change legs. Let the legs float up and sink down. Fundamentals: flight Lie prone, arms long by sides with palms facing the ceiling. Lift shoulders up by your ears to ceiling and glide the shoulder blades down the back. Reach fingers to heels. Barely lift the head and breastbone off the mat. Reach the body long. Shot from a cannon, soar through the air. Fundamentals: tracking Improves alignment awareness from hip to foot. Sit with legs long on mat in Pilates stance. Flex feet and reach through heels. Press through the halls of the feet. Stretch the legs to infinity Fundamentals: knee spreads Create a feeling of freedom for abduction and adduction. Open like a fan, prying knees apart. Hold pelvis still And bring knees back together. Fundamentals: Knee sways Lie on your back. Scoop the abs, as knees move toward the floor on one side. Allow the pelvis to rotate and the spin to naturally come off the mat: inhale and press through the ribs on the opposite side. Soft sway in the wind Fundamentals: goal post arms Lie on your belly (prone) Hip width apart and relaxed. Allow breastbone to be heavy. Bend forearm to right angle. Keep elbows in line with shoulders palms flat and fingers together Press softly downward with the elbows. Float firearms off the mat. Moving into external rotation of the shoulder. Feel the shoulder blades move down the spine. Reach the elbows wide to horizons Which reformer exercises require foot spots? Long stretch, elephant, knee stretch series, front splits and forward lunges