Pilates Application Flashcards
How many movements are there in Pilates?
34
Why was an adaptation of traditional Pilates moves necessary for the general population?
Due to contraindications attached to performing the classical movements in their entirety.
What is preparation work called on a reformer machine?
Footwork
What is the name for deep breathing into the ribs?
Lateral Thoracic breathing
What are the 3 main fundamentals of Pilates
Centring, control, breath
What are the 6 principles of Pilates that make the method unique:
concentration, breath, centring, precision flowing movement, control
How can progressive overload be achieved in Pilates?
by an increase in repetitions, working at a higher intensity, adding resistance, or including new exercises.
What is Fartlek training?
(Or speed play) involves alternating between easy, low-intensity efforts and short, high-intensity efforts.
How many reps should be used as standard in Pilates and how many is the max?
12-15, and then 25
What are ‘maintenance stretches’
The purpose of maintenance stretches is to return the muscles to their pre-exercise length, thus maintaining the available ROM and aiding recovery.
How long should stretches be held?
The ACSM guideline is to hold static stretches for 10-30 seconds, with research suggesting 15-30 seconds promotes the greatest change in ROM.
What form should new clients complete as a minimum before beginning training?
PAR-Q
Which parts of the spine have the most movement “?
Cervical and lumbar
How much stronger is a neutral spine than a flexed spine?
30%
What type of breathing is utilised in Pilates? (Describe it)
Lateral thoracic breathing (controlled breathing technique that focuses on expanding the sides of the ribcage (the lateral thoracic region) rather than relying heavily on the diaphragm or upper chest. This technique encourages deep, efficient breaths while maintaining core stability, shoulders remain relaxed down the back)
What deep core muscle is engaged 20-30% in Pilates for stability?
The transversus abdominis (TVA)
How should a Pilates class be started?
Greet attendees and catch up with new clients, Explain housekeeping (including hydration), give a brief overview of the class components e.g increase strength and mobility, verbally screen the group, inform that it will be ‘hands on’ to correct any body positioning and awareness
What are the three phases of a Pilates class?
Preparation phase
Including the ‘set-up’ of the body and mobilisation of the major joints: 8-10 minutes.
Main phases
To include mobility and strengthening mat-based Pilates exercises incorporating release stretches: 40-45 minutes.
Closing phase
Including maintenance, developmental stretching, and dynamic mobility stretches. An optional relaxation phase may be included: 5-10 minutes.
What may take longer in a beginners class?
The set up or preparation phase/ teaching lateral thoracic breathing, engagement of TVA and pelvic floor
Give two examples of visualisation to help clients with positioning and alignment
As you stand tall, imagine a plumb line through the centre of your body
As you roll up, visualise your vertebrae as building blocks and imagine you are placing them on top of each other, one block at a time
