REFORMER HOMEWORK QUESTIONS|2023/24 UPDATE|GRADED A+

What is the gear bar? *setting determines the amount of initial tension on the springs. The position closest to the wooden standing platform is #1, #2 is the next and so on Lower position numbers provide higher spring tension Controls load - The gear bar enables you to change the initial tension on the springs (before the carriage is pressed out). This feature lets you accommodate clients of different strengths and heights. A taller client will begin with the carriage farther away from the foot bar than a shorter client will What is the carriage stopper? determines how close the carriage slides in toward the wooden standing platform and dictates the range of motion required of the body's joints responsible for adjusting height, leg length, and hip flexibility Which position emphasize hamstrings connection in footwork and second position? Heels on the footbar What are the positions of footwork in order? 1. Toes apart heels together, 2. Wrap Toes, 3. Heels on Bar, 4. High half toe, 5. lower and lift What are the positions of Second position in order? 1. Parallel, 2. Laterally rotated, 3. medially rotated What images can you use to help someone stabilize the torso and pelvis in neutral during Footwork? If they are still unable to stabilize, how can you modify the range of motion or the settings of the reformer to help? Expensive martini on pelvis you don't want to spill, hot coffee - adjusting carriage stopper, reducing or adding spring load What is the essence of the hundred? How does executing it on the reformer rather than mat change the muscular challenges? Stability of pelvis, stability of upper body and scapula, endurance of the abdominals - challenge of the load on arms is added What exercise would you prepare someone for Back and Front rowing if there was a lack of stability in the shoulder girdle? mid back series, hundreds If a lot of shifting is happening in the pelvis during Running, how could you help your client to control this? Are there images, changes in dynamics or modification of alignment you would suggest? cue them to engage their abdominals, can lighten the load, or use less range of motion - could possibly go into imprint if they don't have the strength in neutral Describe the alignment of the spine and pelvis in Stomach Massage: Round Back and Straight back... What images could you use to help someone maintain proper form? Round back: C- curve , pelvis - seated back of sit bones, slight anterior tilt of pelvis Straight back: slight lumbar flexion, lengthen through thoracic for straight back - think like lengthened teaser position Describe, using imagery, Long box pulling straps plow - how would you show someone how to get on the box? "The box should be where your bra- line goes", "no wrinkles in the back of the neck", "drag knuckles across the floor", "reach through the toes", "energy shooting out the crown of your head and through your toes" - get on... hand .. hand.. hip... hip.. (one then the other) Why is the single leg bicycle more challenging than single leg bent? W/ single leg bicycle you are stabilizing the pelvis against movement of the legs both gesture and stabilizing .... in one leg bent only one leg is moving single leg bicycle requires more coordination, has a smaller base of support, and the lever becomes longer How can single thigh stretch be modified for a client with limited hip flexibility and/or knee problems? can lower the footbar if clients are really tight in their hip flexors, can offer the modification on the ground, lighten the load, or add a little cushion or pillow under their knee What are the three major indicators of a client's readiness to move on to an Intermediate level, ie what should they have acheived through the essential reformer workout? Proved mastery/ understanding of 5 basic principles, coordination, and endurance How can the long spine be compared to both the roll over and Jack Knife on the mat in terms of overall shape/ movement of the exercise, and the muscular emphasis Roll over - adduction and abduction of legs, hip flexors concentrically to hinge legs toward torso eccentric rectus abdominis and obliques to lengthen and peel spine back down (jack knife and roll down) jack knife- glutes and hamstrings to lengthen toes up to ceiling scapular stabilizers What is the essence of chest expansion? What images could you use to help a client perform the exercise well? "looking both ways to cross the street" "don't let wrist break" - stabilize torso with abdominal connection glutes and hamstrings are working to stabilize pelvis, obliques and erector spinae to stabilize spine, erector spinae is challenged by resistance from the front, lats, teres major and posterior deltoids concentrically to extend shoulder, eccentrically on return, traps and rhomboids challenged by resistance from front