"Time Under Tension" (3 Hours)

With Alycea Ungaro

OBJECTIVES

  • Participants will understand how Time Under Tension (TUT) affects muscular activation and recruitment during Pilates exercises.

  • Participants will understand how to manipulate external load (springs, props, resistance) to increase or decrease TUT within the Pilates system.

  • Students will experience the difference between traditional Pilates execution and TUT-enhanced variations through guided contrast drills.

  • Attendees will practice modifying classical Pilates exercises to increase TUT based on client goals and skill levels.

A. INTRODUCTIONS AND FOUNDATIONS

  1. Welcome & Intro 

  2. Objectives 

  3. Overview 

    1. Time under Tension

    2. Principles

      1. Strength

      2. Hypertrophy

      3. Endurance

  4. Warm up

  5. Check Your Work - The Science

  6. With and Without Time Under Tension

B. APPLICATION & EXPERIMENTATION (HANDS-ON)

  1. Guided Practice

  2. Partner Teaching

  3. Props


C. MASTERY AND TAKEAWAYS

  1. Group Contributions



DEFINITIONS


TIME UNDER TENSION

The total time your muscles are working during exercise and this is dictated by the number of repetitions you complete in each set as well as the speed at which you complete them. 


FITT PRINCIPLE

Frequency, Intensity, Time, Type


STRENGTH

The ability of a muscle to overcome force (internal or external)


HYPERTROPHY

The ability of a Muscle to increase in size


CONCENTRIC/ ECCENTRIC

Concentric contraction is when the muscle length shortens, while eccentric contraction is when the muscle length increases.


ENDURANCE

The ability of your body to sustain an activity for a prolonged period. It encompasses both cardiovascular endurance (the heart's ability to pump oxygen and nutrients) and muscular endurance (the muscles' ability to work continuously).