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The Real Pilates Standards of Training are distinguished by our focus on 4 key elements. Your weekly assignments are designed to develop your skill in each of these areas as well as your Anatomy, History and more.

WEEK 4 ANSWER KEY

ALIGNMENT ASSIGNMENT

  • Observe from behind, side and front while teaching the Side Kick Series on the Mat this week.

  • Look from birds eye (overhead), Front and Side view while teaching the Elephant on the Reformer.

Q: What did you notice or see in clients this week by changing your viewpoint?

THIS IS A GOOD WEEK TO TEACH THROUGH THE MIRROR. SIDE KICKS FROM THE SIDE CAN BE SEEN VERY WELL THROUGH THE MIRROR AND ALLOWS YOU TO SEE WHETHER THE KICKING LEG IS LIFTING TO HIGH UP TO THE CEILING IN THE FRONT/ BACK KICKS.  WATCH FROM THE BACK TO SPOT THE TORSO MOVING BACK AND FORTH AS WELL.

ELEPHANT FROM THE FRONT OR BACK OF THE REFORMER ALLOWS YOU SEE ASYMMETRIES IN THE HIPS, SHOULDERS AND SPINE.   FROM THE SIDE YOU’LL GET TO SEE IF THEY ARE REALLY WORKING THEIR POWERHOUSE AND SCOOP.  DIRECTLY FROM THE FRONT YOU CAN SEE THE ARM AND LEG PLACEMENT AND PROMOTE SYMMETRY OF THE LIMB PLACEMENT. THIS IS ALSO A GOOD VANTAGE POINT TO LOOK AT THE “NEGATIVE” SPACE AROUND THE FOOTBAR, BLOCKS AND CARRIAGE TO SEE IF THE CLIENT IS CENTERED ON THE APPARATUS.

HANDS ON ASSIGNMENT

  • Practice your hand placement for different clients during the Short Box - Twist and the Stomach Massage - Twist. Practice giving the feeling of opposition or two-way stretch in these exercises.

  • Assisting a client's  Tree with your hands on.  Make sure you are guarding for safety.

  • Facilitating a client’s coordination during Rolling Like a Ball. How can you help them with your hands?

Q: Demonstrate quickly getting into Kneeling Knee Stretches this week with all or most of your clients. Does it help? What did you learn while demonstrating? What did you learn from your Hands On Practice?

OPPOSITION IS A KEY PART OF PILATES. IN STOMACH MASSAGE TWIST - SHIFT YOUR BODY WEIGHT BACK TO COUNTER THEIR TWIST. GRAB THE WRIST AND NOT THE HAND FOR FIRM SUPPORT.

IN TREE, SUPPORT THE LEG IN THE STRAP TO SECURE THE CLIENT BY PRESSING A FIRM FLAT PALM IN A DOWNWARD MOTION ON THE THIGH.

ROLLING LIKE A BALL CAN BE AWKWARD. FACILITATE THE  BEGINNING SHAPE WITH ONE HAND GUIDING THE ANKLES INTO THE SEAT AND THE OTHER HAND AT THE UPPER BACK TO PROMOTE THE ROUND BALL-LIKE POSTURE. GENTLY TIP THEM BACK TO INITIATE THE FIRST ROLL. THIS WILL HELP THEM AVOID BAD HABITS LIKE LURCHING THE HEAD BACK TO ROLL.  

COMMUNICATION ASSIGNMENT

Q1: Imagine yourself with a new client who tells you they had a baby 6 months ago and can’t really feel their Abs any more.

-What would you say to them? (Hint: Keep it simple)

-How will this influence your plan for the next hour you are scheduled to work with them?

ASSUAGE YOUR CLIENTS CONCERNS BY TELLING THEM THIS IS PERFECTLY NORMAL AND YOU WILL WORK HARD TO GET THEM BACK TO THEIR PRE-BABY ABDOMINAL STATE. THIS IS WHAT PILATES DOES BEST.

AWARENESS IS THE FIRST STEP. NAME THE AREA - THE POWERHOUSE. REFER TO IT REPEATEDLY AND FOCUS ON MOVES THAT ALSO CALL UPON VISUAL CUEING.  THE ROLL DOWN FOR EXAMPLE WHERE THE GAZE IS INTO THE ABDOMINALS IS KEY TO SEEING & FEELING AT THE SAME TIME.  

WHEN YOU HEAR SOMEONE HAS LOST TOUCH WITH THEIR ABS - YOU WANT TO CALL UPON ALL CUEING - VISUAL, VERBAL, TACTILE IN EACH AND EVERY EXERCISE. YOU WILL ALSO WANT TO ASSESS THIS CLIENT. CAN THEY EXECUTE THE 100 AND AB SERIES BUT JUST CAN’T “FEEL” IT - OR ARE THEY EXCEPTIONALLY WEEK. IF IT’S THE FORMER, GO AHEAD AND “LOAD” THE MUSCLES WITH RESISTANCE. SLOWER HOLD TIMES AND LONGER REPS TO HELP COERCE THE ABS BACK INTO BUSINESS.

Q2: Your brand new client wants to know how Pilates is different from regular resistance training? How do you answer them?

  1. PILATES IS A SYSTEM. THIS IS NOT A LIST OF RANDOM EXERCISES. EACH EXERCISE MAKES YOU BETTER AT ALL THE REST. THE CONCEPTS WE TRAIN YOU IN, WILL AFFECT EVERY OTHER ACTIVITY IN YOUR REAL LIFE.

  2. PILATES USES SPRINGS. SPRINGS HAVE UNIQUE PROPERTIES THAT HELP YOU DEVELOP MUSCLE STRENGTH AND CONTROL WITH EACH REPETITION. SPRINGS RESIST IN BOTH DIRECTIONS HELPING YOU TONE AND SCULPT MORE EFFECTIVELY AND EFFICIENTLY.

SYSTEMS ASSIGNMENT(S)

Pilates is a system!  

Q. Can you think of one exercise on the Mat that might help a completely different exercise on the Reformer?  Describe how you think working this move would help improve the other. Try not to repeat any one else’s choices.

CONSIDER THE FOLLOWING:

  • 100 = Knee Stretch Series (both build stamina)

  • Roll Back = Tree (both work on the scoop and curl in a backward motion)

  • Spine Stretch Forward = Knee Stretches Round (both develop the C-curve via high hollow Abs.

  • Side Kicks = Leg Circles (both work stability of the torso with moving lower limbs)

  • Criss Cross = Stomach Massage Twist (both develop rotation and oblique strength and range)

2. Pilates History - Video FUN! Go to YouTube and watch this video. Link. Hold onto your hats!

NO SUBMISSION REQUIRED - SHARE YOUR REACTIONS WITH EACH OTHER IN DISCUSSIONS.

PROGRAM DESIGN ASSIGNMENT

Q: Create a Beginner session for a new student who just walked in and wants to Tone her Lower Body. List all the exercises you would do, in order from beginning to the end in a 55 minute session with any special focus on your cueing included.  What kinds of phrases or explanations would you include?

HAVE A GREAT WEEK!