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PEAK PILATES STUDY GUIDE QUESTIONS AND ANSWERS
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PEAK PILATES STUDY GUIDE QUESTIONS AND ANSWERS
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List the Power Circle Arm Series
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Low to the Thighs, Chest Height and Diagonal Overhead, Dynamic Pulsing,
On the Hip, Behind the Back
The spinal column is made up of - vertebrae.
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26
Stomach Massage Series: Twist
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Skill: Intermediate
Reps: 3-5 each side
Goal: Challenges twisting the spine with a stable pelvis while maintaining
axial elongation. Strengthens breath with movement and massages internal
organs.
Footbar: Up or lower if needed
Springs: 2
Headrest: Up
Straps: In the well
Other: Non-slip pad
Imagery: Yearn as you reach. Wring out the lungs when you twist.
Get it Moving: Stay zipped from your heels to your bottom.
Caution: For shoulder injuries. Fold arms in front of chest.
Lower back, hip and knee issues.
PPC1 Teaching Methodology:
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Setup, Execution, Flow, Cueing, Rhythm, Voice, Breath Dynamics
The function of the pelvic floor includes:
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supports the inner organs, contains openings for reproductive and
elimination, works with transverse abdominis and multifidus to stabilize the
torso. Urogenital layer and pelvic layer.
What role to abdominals play in a healthy body?
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stabilize pelvis and torso, initiates movement, a solid base from which arms
and legs can freely move, a dynamic force against gravity
List 3 Peak Pilates "differences": -, -, and -.
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fitness-based, systematic, integrated
Rolling Like a Ball
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Skill: Introductory
Reps: 6-8
Goal: Promotes a massaging effect of the spine, along with stimulating the
pressure points along the spine. Increases circulation. Improves alignment.
Promotes relaxation of the body.
Imagery: Balls have no heads and no feet. Roll like a ball.
Get it Moving: Roll back and come up! Make an imprint with your spine on
, the way down and on the way up.
Caution: Contraindicated for students with disc and eye problems;
scoliosis and/or osteoporosis.
Describe the Powerhouse:
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The starting point for good posture and healthy movement. The center of
the body, the vital area between the bottom of the ribcage and the line
between the hips.
Long Stretch Series: Elephant
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Skill: Introductory
Reps: 5-10
Goal: Teaches isolation of lower body movement initiated from the core.
Strengthens the hips and stretches calves and hamstrings while opening
up the lower back. Strengthens the stabilizers of the shoulder.
Footbar: Up- High level
Springs: 2
Headrest: Up
Straps: In the well
Imagery: Feel as if there is something heavy you need to push away only
with your thigh bones. Exhale from your low Button to return.
Fill you back like a sail in the wind.
Get it Moving: Inhale out; exhale return.
Caution: Shoulder issues.
Not for people with pressure sensitivity in the eyes.
Place foot on the footbar to keep it secure.
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