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Peak Pilates Study Guide with Complete Solutions
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Peak Pilates Study Guide with Complete Solutions
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Peak Pilates Study Guide with CompleteSolutions
5 Parts of the Mind: - ANSWER-Intelligence, Memory, Imagination, Intuition, Will/Desire
A concept that describes how each exercise is stabilized by the Powerhouse and
supported by critical connections. - ANSWER-Anchoring
A movement quality of reaching an extremity without tensing it. Deepens work in
powerhouse. - ANSWER-Length
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
A symptom or health condition that makes a particular exercise inadvisable or
unsuitable for a student to perform. - ANSWER-Contraindications
A term used to distinguish movements starting from the Powerhouse and center and
flowing outward. - ANSWER-Initiate
A way to approach and cue rolling the spine segments: tailbone to top off pelvis, top of
pelvis to base of sternum/bottom of ribs, and bottom of ribs to skull - ANSWER-Dividing
the Spine Into Thirds
Abdominal Series: Criss Cross - ANSWER-Skill: Beginner/Intermediate
Reps: 6-10
Goal: Strengthens and builds endurance of abdominals, specifically the obliques.
Challenges of rotation.
Imagery: Wring out from the waist.
Get it Moving: Criss. Hold it. Cross. Hold it. Criss and hold. Cross and hold.
Caution: Use caution when teaching those with weak necks and/or backs.
Abdominal Series: Double Leg Stretch - ANSWER-Skill: Introductory
Reps: 6-10
Goal: Strengthens and builds endurance of the abdominals. Teaches how to work in
opposition.
Imagery: In with the good air, and out with the bad air.
Get it Moving: Out long; Hold. In strong. Out long and thin; pull it in. In with the air to
stretch long, out with the air to hug tight. Reach, Sweep, Hug
Caution: For those with lower back issues, place hands under the pelvis and omit the
upper body portion. For neck weakness, use a pillow under the head.
Abdominal Series: Double Straight Leg Lower Lift or Lower Lifts - ANSWER-Skill:
Beginner/Intermediate
,Reps: 6-10
Goal: Strengthens and builds endurance of the abdominals. Lengthens the legs out of
the hips.
Imagery: Brush the wall with your toes. Paint a line with your paintbrush on the wall.
Get it Moving: LOWER, LOWER, LOWER...AND LIFT!
Caution: For weak necks and backs, keep the head down and/or place the hands under
the pelvis.
Abdominal Series: Single Leg Stretch - ANSWER-Skill: Introductory
Skill: Introductory
Reps: 6-10
Goal: Strengthens and builds endurance in abdominals. Promotes alignment and
centering of the body.
Imagery: Press and pull your legs as if moving through taffy.
Get it Moving: Pull in strong, reach long.
Caution: For those with weak or problematic necks, use pillow under head.
Abdominal Series: Single Straight Leg Stretch or Scissors - ANSWER-Skill:
Beginner/Intermediate
Reps: 6-10
Goal: Strengthens and builds endurance of abdominals. Lengthens the legs and
stretches the hamstrings. Improves alignment.
Imagery: Legs pass one another like sharp scissors.
Get it Moving: Pull, pull; switch...pull, pull; switch
Caution: For weak necks, place a rolled towel or cushion under the head.
Active engagement of the buttocks muscles "pinch, lift, and grow tall as you sit" -
ANSWER-Perch
Adaptations to an exercise that are used for special cases. Accessible for health
concerns. - ANSWER-Modifications
An image that invokes the feeling of power, strength, and stability created by the Pilates
stance. - ANSWER-The Greek Column
Beats on Belly-Transition - ANSWER-Skill: Transition
Reps: 8-10, 1-3 sets
Goal: Strengthens the posterior muscles of the spine and legs. Challenges the body
during transition from one side to the other.
Imagery: Crack a walnut between your thighs as you beat.
Imagine the weight of your body shifting from your feet to your head, making your legs
weightless.
Get it Moving: Beat your inner thighs together.
Caution: Lower back issues.
Sacroiliac issues.
, Concept that every exercise has an anchor and a force reaching away from the anchor.
- ANSWER-Opposition
Connections that deepen the work in the Powerhouse and improve execution. 1. Three
Anchors 2. Rib to scapula/Scapula to rib 3. Heel and Buttock connection - ANSWER-
Critical Connections
Corkscrew I - ANSWER-Skill: Beginner
Reps: 2-4 each direction
Goal: Strengthens the Powerhouse and lengthens the thighs. Teaches separation of the
legs from the pelvis. Prepares the body for the more advanced Corkscrew.
Imagery: Draw a perfect circle on the ceiling. Legs stay tight together as if you only had
one leg.
Get it Moving: Circle from the Powerhouse, not the hips. Circle around and stop. Long,
around and UP! Around and scoop to stop.
Caution: For tight hamstrings and/or weak backs, use Building Blocks as needed. Make
sure spine stays firmly on the mat.
Cues are best absorbed when they ----------- and are ------------ - ANSWER-have an
economy of words, short and repetitive
Describe the Powerhouse: - ANSWER-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.
Discrepancies in normal lumbo pelvic rhythm can be caused by: - ANSWER-faulty
habits, restricted muscle or fascia length, injury, and/or proprioception
During a Roll Up's first 30 degrees of spinal flexion what muscle is the primary mover? -
ANSWER-rectus abdominis and obliques
During inspiration the diaphragm - ANSWER-drops and stretches- becomes
straightened or even dish-like
Feet softly pointed, rather than being clenched strongly in plantar flexion. - ANSWER-
Pilates Point
Focus on thoroughly teaching the - exercises before moving a student on to more
advanced exercises. - ANSWER-basic
Footwork Series: Tendon Stretch - ANSWER-Skill: Introductory
Reps: 10
Goal: Centers and aligns the body. Strengthens and lengthens the muscles of the lower
leg. Strengthens the propulsion muscles of the feet and lower leg to work synergistically
with the Powerhouse. Stimulates reflexology points of reproductive system.
Footbar: Up- High level; adjust gear bar for a 90-degree hip angle.
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