Answers to your Questions (Mar 18-Apr 19) Flashcards
TRUE OR FALSE: You may balance by holding the ball overhead in heel lifts. (Mar/Apr 18)
False; too unstable
What are the spider pushup maxes in Express? (Mar/Apr 18)
The max number of spider pushups on each side is 5 at 2-count tempo, or 10 on-tempo, which is the
equivalent of 40 on-tempo in both cases.
When in Express can you teach spider pushups? (Mar/Apr 18)
Section 1 only
What is the priority in terms of body position in RPU? (Mar/Apr 18)
The priority is the alignment of the shoulders over the
wrists and a bend at the waist.
TRUE OR FALSE: You may may move down and up while swinging/circling/alternating tucks in thigh. (Mar/Apr 18)
True
TRUE OR FALSE: You can teach BEL twists and U-shaped lifts in the same class. (Mar/Apr 18)
True
What are the pushups per section max rules in Bar Move? (Mar/Apr 18)
You can teach a min of 20 to a max of 40 pushups in Section 1 and a max of 30 in section 2 or 3. You can split this many ways staying within the max for each section and the class as a whole
TRUE OR FALSE: In Move when teaching LL facing center, you can stretch once both sides are done. (Mar/Apr 18)
False; You must give the standing thigh quad stretch after EACH SIDE of leg lifts, regardless of the orientation. This follows the same rule as a method class.
TRUE OR FALSE: You can start active foldover from foldover or lunges. (Mar/Apr 18)
False; must start from lunges
TRUE OR FALSE: You can end AFO in different ways on different sides (Mar/Apr 18)
False; must end same way, can end in either FO or lunges (unless in S2 then must end in FO)
TRUE OR FALSE: If you give pushups immediately following tabletop plank, you can give the thread the needle stretch after pushups. (Jun/Jul 18)
True
TRUE OR FALSE: You can do a pushup series that goes tabletop plank-pushups-tabletop plank (Jun/Jul 18)
False; To add, you couldn’t sandwich pushups between sets of tabletop plank as the 3 subsets need to be given all at once. You also could not sandwich tabletop plank between sets of pushups because the minimum pushups you can give at one time is 15 on-tempo.
What is the max number of pushups if you’re going to do pushups adjacent to tabletop plank? (Jun/Jul 18)
20 on tempo
What are the maxes in tabletop plank (subsets and counts)? (Jun/Jul 18)`
3 subsets amx of Bear in mind that you don’t have to teach the max of 10 on-tempo or 5 2-count tempo pelvic tilts in each subset.
TRUE OR FALSE: You may perform all standing seat variations (GMax or GMed) in any direction (Jun/Jul 18)
True. you may perform the same variations of standing seat you do on profile facing into the bar, either all the way against it (with or without a ball) or a soft arm’s distance away.
TRUE OR FALSE: You can use the terms “tuck” and “pelvic tilt” interchangeably in tabletop plank and tilted seat (Jun/Jul 18)
True
TRUE OR FALSE: You should encourage students to sit back towards the center of the room in tilted seat (Jun/Jul 18)
True
TRUE OR FALSE: Students may sit on risers in HC. (Jun/Jul 18)
True; probably recommend 2
What are the best modifications for HC/B for students with sensitive hips (Jun/Jul 18)?
Option 1 - turned out legs
Option 2 - sit on 2 risers
In which directions can you orient curl during an Express class? (Jun/Jul 18)
You may teach it facing the wall, facing the center of the room or in the center of the room depending on your class design.
Does the restriction of only allowing a max of 3 curl exercises per class with one/both legs up apply to the Integrated Ab Format for Bar Move? (Jun/Jul 18)
Yes. If you want to teach 3 sets of curl with one or both legs up during ab integration, you could then choose from low curl legs down, arm dancing, kickstand curl or high curl with the ball behind the waist in section 3.
Which planks can you do after ILLs in which class formats? (Aug 18)
In Mixed, the initial plank has to be a regular plank, but in Express & Move you can do all planks (spider, side, tabletop) right after initial leg lifts.
Can you do 2 count bend stretches in regular plank? (Aug 18)
No; on tempo only
TRUE OR FALSE: You can teach zipped heel drops facing into the bar. (Aug 18)
False; too likely to pull on the bar
TRUE OR FALSE: Petite students may do tilted seat at the stall bar (Aug 18)
True. They may not stand on a riser.
TRUE OR FALSE: A student can put both hands behind their head for neck support on clam. (Aug 18)
Both hands behind the head in clam is a firm no as it will lead to students curling with their necks instead of their abdominals in this position. However, she can try both hands between her shoulder blades with her head resting in her forearms as in straight-leg clam. If that doesn’t work, I suggest having her perform high curl with the ball behind the waist instead.
TRUE OR FALSE: In FBC variations of FC (scissors, heel taps, double leg lifts as well as SLC), you can remove hands from the straps and curl. (Aug 18)
True
TRUE OR FALSE: Butterfly and side-to-side stretches are optional in Express and Move (Aug 18)
False; they are always required
TRUE OR FALSE: The downward dog transition from RPUs to OWLs is optional in Express (Aug 18)
False; required as it replaces the seated hamstring stretches usually following RPUs
TRUE OR FALSE: Pregnant women must modify diagonal seat facing the center of the room (Sept/Oct 18)
False; do what feels best. They may face in but don’t have to.
When students are curling and lifting their leg in LC/BBS, which way should they curl? (Sept/Oct 18)
Towards the leg that’s lifting
In Bar Move, can you split sides of seat with 2 exercises such as pushups and flat-back curl? (Sept/Oct 18)
It’s fine to split with one of those (when placed between thigh section 1 and thigh section 2, or after all sets of thigh-work have been completed)., but both is too long for the heartrate to stay high
How can you help a student with sensitive hips modify HC or HC/B? (Sept/Oct 18)
Try placing two to three risers behind her low back and help her hinge back to a 45-degree angle. 2 -3 risers can also be useful for her in high curl with the ball behind the waist.
What are the best curl options for women with diastasis? (Sept/Oct 18)
Low curl with feet down, flat back curl with the emphasis on the pelvic tilt (no curling), high curl with extra support to engage the TA instead of rectus, and supported arm dancing should be ok.
