PEAK PILATES STUDY GUIDE WITH 100% CORRECT ANSWERS

A concept that describes how each exercise is stabilized by the powerhouse and supported by critical connections anchoring stacking one vertebrae at a time, lifting bone by bone, or rolling down and releasing the vertebrae onto the mat one vertebrae at a time Articulate/Segment Brainpower Read More Previous Play Next Rewind 10 seconds Move forward 10 seconds Unmute 0:00 / 0:00 Full screen Rectangle formed by 2 imaginary lines running from shoulder to shoulder and from hip to hip and completed by 2 lines running from shoulder to hip Box simpler versions of an exercise "stepping stone" building blocks shape the spine and body assume during many Pilates exercises. Created by deep pull of the transverse abdominus wrapping around the spine and opening the spinal column in flexion C Curve the line running downward from the nose, navel, and pubic bone to the heels centerline a symptom or health condition that makes a particular exercise inadvisable or unsuitable for a student to perform contraindications 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 Critical Connections What are the three critical connections? Three anchors, rib to scapula/scapula to rib, heel and buttock connection The action of elongating and creating space between the vertebrae Decompression A way to approach and cue rolling the spine segments: tailbone to top of pelvis, top of pelvis to base of sternum, bottom of ribs, and bottom of ribs to skull Dividing the Spine Into Thirds Image of buttons pressing from front to back and back to front through the body Five Buttons What are the 5 buttons 1. Pubic bone 2. Sacral Level 3. Navel 4. Xiphoid Process 5. Breastbone The Peak Pilates Principles include what two things? Pilates Principles and 5 parts of the mind The five Pilates Principles Concentration, Centering, Control, Breathing, Precision, Flowing Movement The 5 parts of the mind Intelligence, Memory, Imagination, Intuition, Will/Desire The PPC1 Session Format a. Mat (15-20 minutes) b. Reformer (20 minutes) c. Individual Needs (10 minutes) d. Endings (5 minutes) Parts ___ and ___ of the Session Format are interchangeable. A, B This Pilates Principle is useful in rehabbing an injury; Precision Pilates believed in beginning the lesson lying down because? gravity assists in the elongation and spinal placement A Pilates Session ends in what position? standing/vertical to gravity Focus on thoroughly teaching the _________ exercises before moving a student on to more advanced exercises. basic List 4 indicators of progressing a student too quickly: Loss of Concentration, loss of coordination, poor technique, pain following the session PPC1 Teaching Methodology 1. Set Up 2. Execution 3. Flow 4. Cueing 5. Rhythm 6. Voice 7. Breath Dynamics Presentation Skills 1. Safety 2. Exercises Delivery 3. Teacher's Posture 4. Touch Techniques 5. Professionalism 6. Teacher Mindfulness Guidelines for Progression 1. Adhere to session format 2. Introduce no more that one variation or apparatus 3. teach to the student's ideal 4. Build strength and stamina through steps 5. Teach transitions as part of exercise 6. Challenge the ideal with props, variations, rhythms, flow, and breath- not with more reps When extending the spine: a. Always hold the breath b. First stabilize the lumbo pelvic girdle c. Engage the scapular adductors d. Relax the body totally b. The primary goal of Rolling Like a Ball is: a. Strengthen the upper back through the holding of the ankles b. Massage the internal organs c. Massage the spine d. Reverse the typical movement pattern c. The primary abdominal muscle responsible for spinal flexion is: a. Internal Oblique b. External Oblique c. Transverse Abdominis d. Rectus Abdominis d. Which of the following exercises emphasizes spinal mobility? a. Roll Up b. Short Spine c. Leg Pull Front d. A and B d. Which is a primary muscle of respiration? a. Scalenes b. Lungs c. Diaphragm d. None of the above c. To meet a student at their "level" which would you NOT use: a. The Introductory Order/Basic System b. Powerhouse, powerhouse, powerhouse c. Economy of words d. Thorough explanations d. Which muscle is shown by recent to fire, preceding any body movement? a. Rectus Abdominis b. Levator Ani c. Multifidis d. Internal Obliques c. The correct order for the Short Box Series is a. Round, Side to Side, Flat, Twist with Reach, Tree, Side Sit Ups b. Round, Flat, Side to Side, Twist with Reach, Tree, Side Sit Ups c. Round, Twist with Reach, Tree, Side to Side, Side Sit Ups d. Round, Flat, Tree, Twist with Reach, Side Sit Ups b. Which of the following is NOT a major muscle of the Powerhouse? a. Rectus Abdominis b. Iliopsoas c. Vastus Medialis d. Transversus Abdominis c. The Stages of Learning in order are: a. Cognitive, Autonomous, Associative b. Incompetent, Competent Automatic c. Autonomous, Associative, Cognitive d. Cognitive, Associative, Autonomous d. The reformer apparatus scan is conducted: a. From the center of the equipment outward b. From the footbar upward c. It does not matter d. It depends on the exercise d. When the student advances in PPC-1 what exercise moves down in the reformer order? a. Short Spine Massage b. Short Box Round c. Frog and Leg Circles d. Forward Lunge c. Swayback Posture is associated with: a. Forward shift of the pelvis, hip extension, posterior shift of the thoracic spine, forward shift of the head b. Anterior pelvic lift, tight upper back, tight cervical extensors, posterior shift of the head c. Forward shift of the pelvis, hip flexion, posterior shift of the thoracic spine, forward shift of head d. Severe lordotic curve e. None of the above a. An individual needs exercise would be which of the following: a. Wall b. Front Lunge on Reformer c. Chest Expansion d. Hundred with Power Circle c. Which is NOT an exercise from the Introductory Reformer Series? a. Short Box Round b. Pulling Straps I and II c. Frog/Leg Circles d. a and b b.