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