Peak Pilates Study Guide Level 1 EXAM 2024-2025, Exams of Performance Evaluation

Download Peak Pilates Study Guide Level 1 EXAM 2024-2025 and more Exams Performance Evaluation in PDF only on Docsity! Peak Pilates Study Guide Level 1 EXAM 2024- 2025 A concept that describes how each exercise is stabilized by the powerhouse and supported by critical connections - ANSWER>>anchoring stacking one vertebrae at a time, lifting bone by bone, or rolling down and releasing the vertebrae onto the mat one vertebrae at a time - ANSWER>>Articulate/Segment Rectangle formed by 2 imaginary lines running from shoulder to shoulder and from hip to hip and completed by 2 lines running from shoulder to hip - ANSWER>>Box simpler versions of an exercise "stepping stone" - ANSWER>>building blocks shape the spine and body assume during many Pilates exercises. Created by deep pull of the transverse abdominus wrapping around the spine and opening the spinal column in flexion - ANSWER>>C Curve the line running downward from the nose, navel, and pubic bone to the heels - ANSWER>>centerline a symptom or health condition that makes a particular exercise inadvisable or unsuitable for a student to perform - ANSWER>>contraindications connections that deepen the work in the powerhouse and improve execution. 1. Three Anchors 2. Rib to scapula/scapula to rib 3. heel and buttock connection - ANSWER>>Critical Connections What are the three critical connections? - ANSWER>>Three anchors, rib to scapula/scapula to rib, heel and buttock connection The action of elongating and creating space between the vertebrae - ANSWER>>Decompression A way to approach and cue rolling the spine segments: tailbone to top of pelvis, top of pelvis to base of sternum, bottom of ribs, and bottom of ribs to skull - ANSWER>>Dividing the Spine Into Thirds Image of buttons pressing from front to back and back to front through the body - ANSWER>>Five Buttons What are the 5 buttons - ANSWER>>1. Pubic bone 2. Sacral Level 3. Navel 4. Xiphoid Process 5. Breastbone The Peak Pilates Principles include what two things? - ANSWER>>Pilates Principles and 5 parts of the mind The five Pilates Principles - ANSWER>>Concentration, Centering, Control, Breathing, Precision, Flowing Movement The 5 parts of the mind - ANSWER>>Intelligence, Memory, Imagination, Intuition, Will/Desire The PPC1 Session Format - ANSWER>>a. Mat (15-20 minutes) b. Reformer (20 minutes) c. Individual Needs (10 minutes) d. Endings (5 minutes) Parts ___ and ___ of the Session Format are interchangeable. - ANSWER>>A, B This Pilates Principle is useful in rehabbing an injury; - ANSWER>>Precision b. Powerhouse, powerhouse, powerhouse c. Economy of words d. Thorough explanations - ANSWER>>d. Which muscle is shown by recent to fire, preceding any body movement? a. Rectus Abdominis b. Levator Ani c. Multifidis d. Internal Obliques - ANSWER>>c. The correct order for the Short Box Series is a. Round, Side to Side, Flat, Twist with Reach, Tree, Side Sit Ups b. Round, Flat, Side to Side, Twist with Reach, Tree, Side Sit Ups c. Round, Twist with Reach, Tree, Side to Side, Side Sit Ups d. Round, Flat, Tree, Twist with Reach, Side Sit Ups - ANSWER>>b. Which of the following is NOT a major muscle of the Powerhouse? a. Rectus Abdominis b. Iliopsoas c. Vastus Medialis d. Transversus Abdominis - ANSWER>>c. The Stages of Learning in order are: a. Cognitive, Autonomous, Associative b. Incompetent, Competent Automatic c. Autonomous, Associative, Cognitive d. Cognitive, Associative, Autonomous - ANSWER>>d. The reformer apparatus scan is conducted: a. From the center of the equipment outward b. From the footbar upward c. It does not matter d. It depends on the exercise - ANSWER>>d. When the student advances in PPC-1 what exercise moves down in the reformer order? a. Short Spine Massage b. Short Box Round c. Frog and Leg Circles d. Forward Lunge - ANSWER>>c. Swayback Posture is associated with: a. Forward shift of the pelvis, hip extension, posterior shift of the thoracic spine, forward shift of the head b. Anterior pelvic lift, tight upper back, tight cervical extensors, posterior shift of the head c. Forward shift of the pelvis, hip flexion, posterior shift of the thoracic spine, forward shift of head d. Severe lordotic curve e. None of the above - ANSWER>>a. An individual needs exercise would be which of the following: a. Wall b. Front Lunge on Reformer c. Chest Expansion d. Hundred with Power Circle - ANSWER>>c. Which is NOT an exercise from the Introductory Reformer Series? a. Short Box Round b. Pulling Straps I and II c. Frog/Leg Circles d. a and b - ANSWER>>b. A technical definition of a movement system includes all of the following EXCEPT: a. Focuses on functional translation b. Has a goal of improving maximal strength c. Improves the ability of the deep muscles to guide and control movement d. Focuses on quality not quantity - ANSWER>>b. The following statement is true when performing a roll down in the Wall Series: a. Head and upper trunk initiate flexion b. Pelvis shifts posteriorly c. Posterior eccentric loading occurs d. All of the above - ANSWER>>d. People with Osteoporosis: a. Should not do Flexion b. Should only work on the reformer c. Should never do leg springs d. Should not do Pilates - ANSWER>>a. A guideline for working with Touch Techniques is: a. Touch by spotting every movement b. Always use a firm touch c. The touch technique applied should match the verbal cue d. Don't use a verbal cue when touching - ANSWER>>c. Which Pilates Principle is most important in breaking habitual/faulty movement patterns: a. Flowing Movement b. Breathing c. Precision d. A and B - ANSWER>>c. T or F: The psoas is often called the hip hiker muscle - ANSWER>>False T or F: Running is done as many times as needed to lengthen the gastrocnemius - ANSWER>>False Active engagement of the buttocks muscles "pinch, lift, and grow tall as you sit" - ANSWER>>Perch Feet softly pointed rather than being clenched strongly in plantar flexion - ANSWER>>Pilates Point Standing with heels together, toes naturally apart, weight distributed in both feet, with body weight carried just in front of heels - ANSWER>>Pilates Stance The area of the body that powers movement- Includes buttocks and inner thigh muscles- supporting above and below - ANSWER>>Powerhouse Starting an exercise from (and into) the Powerhouse before moving outward (and into) the extremities - ANSWER>>Proximal to Distal Image- when abdominals are lifted up off the ribs. The synergistic interaction between the transverse abdominis, pelvic floor, and multifidus to initiate Pilates movement, support the spine, and stabilize the pelvis. - ANSWER>>Scoop Links that connect one exercise to another to create flow. They link exercises together. - ANSWER>>Transitions Minor changes to an exercise that offer variety but do not alter its purpose. - ANSWER>>Variations The proper alignment of the shoulder and hip joint prior to and during movements. - ANSWER>>Working in the Joint List 3 uses for Fundamentals - ANSWER>>1. Center the mind and body at the beginning of a session/class 2. Work with individual needs 3. Help to identify and strengthen the weak link in the chain of movement Name 3 characteristics that all Mindbody Spirit exercises share: - ANSWER>>1. Process-oriented routines that develop strength, flexibility, stamina, cardiovascular endurance, and skill through awareness 2. "Sense-ational" stimulation of as many of the bodily senses as possible 3. Focus on breathing List some general dont's for teaching Pilates to special need cases: - ANSWER>>Too many corrections at one time, going above their level, being negative, giving the problem instead of the solution Ideally children should focus on the _________ exercises of Pilates. - ANSWER>>introductory A student with a hip replacement should not flex their hip past ____ degrees and should never perform _____________. - ANSWER>>90; rest position, seal People with osteoporosis should avoid all ______________ movement. - ANSWER>>flexion Pilates is not a replacement for ________________. - ANSWER>>rehab or workout With non specific lower back pain initially avoid exercises in the _________ position because they _________. - ANSWER>>rotation; compress the spine A person with a high blood pressure should avoid exercises where the ________ are over the _________. - ANSWER>>feet, head List a knee action that people with knee pain should avoid: - ANSWER>>continuous bending and straightening of knees (flexion and extension of knee joint) Someone with arthritis should not workout during a ___________. - ANSWER>>group class (too fast and can hurt them) When working with General Lower Back Pain avoid: - ANSWER>>Roll Up, Lower Body Movement (2 legs), Spinal Flexion, Spinal Extension, Twisting Content Focus is different from Performance Focus in that: - ANSWER>>Content: teaches content and memorization; NOT effective for education. Performance: student centered approach which includes learning, processing information, and applying information. Makes a connection between the exercise and body. Cues are best absorbed when they _______ and are ________. - ANSWER>>have an economy of words; short and repetitive The 6 simple guidelines for Cueing are: - ANSWER>>1. Rhythm and Timing 2. Cue to Student's level/stage of learning 3. Positive Cues 4. Name of Exercise as a Transition 5. Only one Correctional Cue 6. Command Style Cues 7?: Powerhouse How can you tell if your cues are clear and understandable? - ANSWER>>effectiveness on student __________ cues provide specific references to action and position. - ANSWER>>Directional ________ cues provide descriptions of movement quality or how things should feel. - ANSWER>>Descriptive List 4 types of Touch Techniques: - ANSWER>>1. Guiding Touch How many reps of One Leg Circle? - ANSWER>>5 each direction How many reps of Rolling Like a Ball? - ANSWER>>6-8 How many reps of Abdominal Series? - ANSWER>>6-10 How many reps of Spine Stretch Forward? - ANSWER>>5 How many reps of Open Leg Rocker-Prep? - ANSWER>>hold for 10 seconds How many reps of Corkscrew I? - ANSWER>>2-4 each direction How many reps of Saw? - ANSWER>>3-5 each direction How many reps of Swan I-Neck Roll? - ANSWER>>1-3 How many reps of Front and Back? - ANSWER>>5-10 How many reps of Shoulder Bridge-Prep? - ANSWER>>3-5 How many reps of Up and Down? - ANSWER>>5 How many reps of Circles? - ANSWER>>5-8 How many reps of Inner Thigh Lifts and Circles? - ANSWER>>5-8 How many reps of Teaser-One Leg? - ANSWER>>3-4 per leg How many reps of Teaser I? - ANSWER>>3-5 How many reps of Swimming Prep? - ANSWER>>2-3 each side How many reps of Leg Pull Front-Support? - ANSWER>>hold for 10 seconds How many reps of Mermaid Stretch? - ANSWER>>2-3 each side How many reps of Seal? - ANSWER>>6-8 How many reps of Push Up Series? - ANSWER>>3-5 push ups, repeat 1-3x Springs and Reps: Toes, Arches, Heels, Tendon Stretch - ANSWER>>3-4; 10 Springs and Reps: Hundred - ANSWER>>3-4; 100 pumps, 10 breaths Springs and Reps: Reach and Pull, Circles, Triceps Press - ANSWER>>2; 3-6 Springs and Reps: Short Spine Massage - ANSWER>>2; 5 Springs and Reps: Round and Hands Back - ANSWER>>3-4; 10 Springs and Reps Stomach Massage: Reaching and Twist - ANSWER>>2; 3-5 and 3-5 each side Springs and Reps: Pulling Straps I and II - ANSWER>>1; 3-5 Springs and Reps: Round and Flat - ANSWER>>2; 3-5 Springs and Reps-Short Box: Side to Side, Twist and Reach - ANSWER>>2; 3 each side Springs and Reps: Long Stretch - ANSWER>>2; 5 Springs and Reps: Elephant - ANSWER>>2; 5-10 Springs and Reps: Frog, Leg Circles - ANSWER>>2; 5-8 each Springs and Reps: Round, Flat or Arched Back - ANSWER>>2; 5-10 Springs and Reps: Knees Off - ANSWER>>2; 5-20 Springs and Reps: Running and Pelvic Lift - ANSWER>>3-4; 10 Springs and Reps: Front Splits and Forward Lunge - ANSWER>>2; 3-5 each leg What is the general guideline for determining which gear a student should work in? - ANSWER>>Gear bar at 90 degree angle If tight, lower gear bar more than 100 pounds 4 springs less than 100 pounds 2-3 springs Individual Needs: Roll Back - ANSWER>>For stiff and poorly aligned spines. To provide a relaxing massage for spine Individual Needs: Breathing - ANSWER>>For stiff and misaligned spines; weak hip extensors; weak respiratory muscles Individual Needs: Leg Springs - Frog - ANSWER>>Weak lower back; scoliosis; weak leg and hip muscles; overdeveloped and powerful quads Individual Needs: Arm Springs - Reach and Pull, Circles, Tricep Press - ANSWER>>Weak connection of shoulder girdle to powerhouse; shoulder stabilization; weak upper body Individual Needs: Chest Expansion - ANSWER>>Tight chest and neck; weak respiratory muscles stabilize and protect the spinal column, support the internal organs and provide grace and control in all movement List the 6 movements of the spine - ANSWER>>Flexion, Extension, Lateral Flexion, Rotation, Axial Elongation, Circumduction Where are the paraspinal muscles and what is their function? - ANSWER>>directly parallel to the spine, control the otion of individual bones and assist with larger motion of the trunk or core area, support the spine and help keep alignment What muscle group acts as a counterpart to the Transverse Abdominis to provide stability? - ANSWER>>Internal Oblique What role do abdominals play in a healthy body? - ANSWER>>Stabilize pelvis and torso, initiates movement, a solid base from which arms and legs can freely move, a dynamic force against gravity How do you work the Transverse Abdominis in Pilates? - ANSWER>>scooping in all exercises; working on stabilizing the powerhouse The function of the pelvic floor includes: - ANSWER>>supports the inner organs, contains openings for reproductive and elimination, works with TA and Multifidus to stabilize the torso, Urogenital layer and pelvic layer Joseph Pilates compared the nervous system to a - ANSWER>>telephone system Sensory nerves control? - ANSWER>>flow of sensation from PNS to CNS Motor nerves control? - ANSWER>>flow of sensation from CNS to PNS How does Pilates exercise impact the body's neuromuscular system? - ANSWER>>guides and controls movement, like plugging wires in What are 3 benefits of nasal breathing? - ANSWER>>1. Cleaner air reaches the body due to the filtration process of the nose, known as turbulent precipitation 2. Air reaches the body at the optimal temperature for respiration 3. The autonomic nervous system experiences improved functioning It is important to release tension in the -- and --- when breathing. - ANSWER>>jaw muscles, tongue During inspiration the diaphragm ? - ANSWER>>drops and stretches; becomes straightened or even dish-like List 2 Pilates exercises which demonstrate the coordinated movement of the lumbar spine and pelvis known as lumbo pelvic rhythm: - ANSWER>>Roll Up and Roll Down in Wall Series Discrepancies in normal lumbo pelvic rhythm can be caused by: - ANSWER>>faulty habits, restricted muscle or fascia length, injury, and/or proprioception List 2 factors which contribute to tightening of the iliopsoas - ANSWER>>extended periods of sitting and lack of activity What movements does the iliopsoas contribute to - ANSWER>>hip flexion, external rotation and abduction What 3 muscle groups influence the lumbo pelvic girdle and can in essence increase or decrease the lumbar curve? - ANSWER>>hamstrings, abdominals, and hip flexors during a Roll Up's first 30 degrees of spinal flexion what muscle is the primary mover? - ANSWER>>rectus abdominis and obliques Specialized nerve endings in the muscles, tendons, and joints that are sensitive to changes in tension during activity. They provide a body part a sense of where it is in space. - ANSWER>>Proprioceptors Innervates skeletal muscle; receives sensory information from the somatic senses, including pain, touch, sight and hearing. - ANSWER>>Somatic Nervous systems (SNS) Complete or partial fusion of a joint that previously was a movable synovial joint. - ANSWER>>Ankylosis The bones of the upper and lower extremities / limbs. - ANSWER>>Appendicular Skeleton Pertaining to the ribs. - ANSWER>>Costal A grating sensation felt or heard when bones abnormally articulate. - ANSWER>>Crepitation A hole in a bone. - ANSWER>>Foramen The spherical shape found at the end of some bones. - ANSWER>>Head A small extension of bone. In size, not as long and prominent as the ramus, and not as thick as a trochanter. - ANSWER>>Process A bone contained within tendon. The patella is the body's largest one. - ANSWER>>Sesamoid Bone The bony protuberance on either side of a vertebra that extends laterally from the vertebral arch. - ANSWER>>Transverse Process The automatic relaxation of an antagonist muscle through nerve inhibition, in response to the contraction of an agonist muscle. This allows easy, efficient movement because the working muscle does not have to overcome any opposing tension. - ANSWER>>Reciprocal Inhibition Coordinated movement that occurs between the head of the humerus and the scapula during abduction, creating a more stable shoulder joint and allowing the art to reach 180 degrees of elevation. e.g. Arm Circles - ANSWER>>Scapulohumeral Rhythm The effect on muscles from remaining in an elongated position for an extended period of time. - ANSWER>>Stretch Weakness A muscle that assists another muscle in its function. Usually a small muscle working to control and stabilize an overall movement. - ANSWER>>Synergist Muscles whose primary function is to provide stability and support posture. Work in concert to apply an equal and opposite force across the body, opposing the downward force of gravity. - ANSWER>>Tonic Muscles A condition characterized by a rapid onset with a relatively short and severe course. - ANSWER>>Acute The connective tissue that forms a circular sheath that makes up the intervertebral disk. - ANSWER>>Annulus Fibrosus The ability to provide correctional cues to a group. First, general cues are given to the group, followed by specific cueing to an individual . - ANSWER>>Broad to Narrow Sack like structures, located around the joints that secrete a lubricating fluid that reduces friction between the tissues. - ANSWER>>Bursa A smooth, semi-opaque material that provides a frictionless surface in a joint. - ANSWER>>Cartilage A condition that persists over a long period of time. - ANSWER>>Chronic The main component of connective tissue. - ANSWER>>Collagen Ligaments, tendons, and muscles that bind and support various structures of the body. - ANSWER>>Connective Tissue A measure of blood pressure for the time between ventricular contractions when the right and left ventricles are filling with blood. - ANSWER>>Diastolic External; not situated within or pertaining exclusively to a part. - ANSWER>>Extrinsic Sheets of connective tissue that support and give form to organs and muscles throughout the body. - ANSWER>>Fascia The distal muscle attachment that is more movable and attaches farthest from the midline. - ANSWER>>Insertion Situated entirely within, or pertaining exclusively to, a part. - ANSWER>>Intrinsic Tissue that connects bone to bone - ANSWER>>Ligaments The gel-like core of the intervertebral disks; displacement occurs posteriorly during spinal flexion and anteriorly during spinal extension; to the opposite side during lateral flexion. - ANSWER>>Nucleus Pulposus The proximal muscle attachment, generally considered the least movable part of the muscle, which attaches closest to the midline. - ANSWER>>Origin A diamond-shaped region at the bottom of the pelvic basin; contains the pelvic diaphragm and urogenital structures located within the boundaries; the region between the anus and the genitals. - ANSWER>>Perineum A cartilaginous joint such as the pubic symphysis or the intervertebral disks. - ANSWER>>Symphysis Refers to the body as a whole - ANSWER>>Systemic A blood pressure measurement of the time during which the ventricles are contracting. The first number given in a blood pressure reading. - ANSWER>>Systolic Tissue that connects bone and muscle - ANSWER>>Tendons Having to do with the internal organs and other related structures such as smooth muscles, cardiac muscle, and glands. - ANSWER>>Visceral Hereditary influences Gravitational force Hours of Sitting/Static Injuries/Muscle imbalances Insufficient exercise Lack of awareness Psychosocial factors Ingraining of habitual bad patterns - ANSWER>>Contributors to Poor Posture Strained neck muscles Poor blood and oxygen supply to the head restricted breathing Poor vocal quality Chronic lower back pain Greater likelihood of injury