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Question

What is the typical spring setting for Footwork?
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Which part of the foot is on the bar in Footwork?
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Pilates

QuestionAnswer
What is the typical spring setting for Footwork? 3 Reds & 1 Blue
Which part of the foot is on the bar in Footwork? Heels, Heel Pockets, Arches, Toes with neutral ankle, Toes with high heels
Foot positions on the bar for Footwork? Parallel (hip distance or bolted together), Turned out (Pilates 1st or Pilates 2nd), Turned in
Give a cue for Footwork Neutral spine Resist the return Feel the glute/hamstring connection on the return Draw/Lace ribs together Fluid motion Hips extend before knees straighten Pull up with knees vs pushing back with knees Spiral the leg muscles
Benefit of single leg work Great for correcting imbalances, atrophy, and pelvic stability
What do you typically do with the springs when going from double leg work to single? Lower the spring tension
How do you palpate the VMO during footwork? With pulses, have client push out and in, 20% resistance, 2 finger touch while maintaining alignment
How would you cue someone who is shrugging their shoulders during single leg footwork? Push away from the shoulder blocks
Should you have the headrest up or down during side lying footwork? Up
Where can the strap go for side lying booty work? Around the knee (easier) or ankle (harder)
Where is the soleus and how do you fire it? Deep to the Gastrocnemuis, fires when knee is bent and you move ankle joint
Should the headrest be up or down for pelvic bridge/curl? DOWN
For pelvic bridge/curl, the lighter the springs, the easier or harder the exercise? Harder
If working on mobility/flexibility, would you do pelvic bridge or pelvic curl? Curl
If working on stability, would you do pelvic bridge or pelvic curl? Bridge
In a bridge position, where should the knee be tracking? Over the second toes
What are two exercises that are good for low back care? Pelvic Bridge, Pelvic Curl
What are the contraindications for Semi Circle? Knee/Shoulder injuries, Osteoporosis, or Spondylolisthesis
In Semi Circle, does the carriage move or stay still during the roll up/down? Stays still
Spring settings for Supine Ab Series Typically, 1 Red & 1 Blue, 1 Red & 1 Yellow or 2 Reds for male clients
Where does the movement of the arms come from on supine ab series? Between the shoulder blades and armpits
Would making the straps longer on supine ab series make the work harder or easier? Easier
What are the contraindications for Jackknife? Neck/Disc issues, Osteoporosis
Is the headrest up or down for Jackknife? DOWN
What is the intention of foot strap series? Drawing synovial fluid to the hip joint and challenging neutral spine
What matters most for foot strap series--how low the legs go or keeping neutral spine? Neutral spine
Spring settings for Leg Circles? 1 Red and 1 Blue
Which variation of Leg Circles would you do to challenge someone's stability? Boxes
Which variation of Leg Circles would you do to challenge someone's mobility? Circles
When does the carriage move during Boxes (Leg Circles)? When the legs go up and down, but not when they open and close
Frog is what kind of exercise? A core exercise
Where should knees track in Frog? Over hip joint, not hip crease
Frog is about the ____ & the ____, NOT the legs Core & Multifidi
Single leg foot in straps on reformer is all about ____ Pelvic Stability
What is a reformer exercise that is great for working the core without having to curl the head and shoulders in a supine position? Light spring leg series
Is the headrest up or down for short spine? DOWN
What is contraindicated for short spine? Osteoporosis, disc issues *Monitor neck or low back pain
When the legs go overhead in short spine, where does the weight of the body go? Shoulders
Is the headrest up or down during long spine? DOWN
For rowing front series, which spring setting is harder--1 Red or 1 Blue? 1 Red
What are the progressions for rowing front arms series? Short box Moon box Cross-Legged on Mat Legs extended long in Pilates 1st Kneeling on mat
What is one way to make the tension less during rowing front arm series, without changing the length of the straps? Going from short loops to big loops Lighten the springs
Do arms come together or stay parallel during Serving Bread/Brownies? Stay parallel
If someone has shoulder issues, how could you modify Tin Soldier? Take out the overhead lift--keep arms at eye height
Where is the foot bar for Stomach Massage? Low
What is contraindicated for Stomach Massage? Disc Injuries, Spondylolisthesis, Osteoporosis
Stomach Massage is a ______ exercise Core
What is contraindicated for rowing back series? Disc injuries, spondylolisthesis, Osteoporosis
Rear facing work is a lot more pulling, posterior work--True or False True
On the allegro reformers, where does the box go? Over the shoulder blocks
On the private side reformers, where does the box go? In front of the shoulder blocks
Spring settings for rear facing arm work? 1 Blue or 1 Red
How could you target all three triceps on rear facing arm work? Flip the palms to face forward, sides, back
How could you increase tension in rear facing arm work without changing the springs? Grab further up on the straps
When doing Oblique work on Reverse Abs, taking a hand behind the head makes the exercise easier or harder? Harder because weight is going behind head
Spring settings for long box series? 1 Blue or 1 Red
Where do palms face during long box series/pulling straps? sides
What is an important whole body cue for laying prone on long box? Booty up, belly under, legs apart
Where is a client's gaze during long box/pulling straps? Out/down, NOT up
What are two exercises that you should do before Backstroke? Baby Backstroke 1 and Baby Backstroke 2
What is the progression for Side Facing Arms? Long box Moon box Cross legged Kneeling
When doing single strap work, which strap do you choose? The one closest to the joint line!
Created by: lindsey061711
 

 



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