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STOTT PILATE COMPILATION BUNDLE
STOTT PILATE COMPILATION BUNDLE
[Show more]STOTT PILATE COMPILATION BUNDLE
[Show more]Which of the following does not represent how STOTT Pilates has evolved from Joseph Pilates original method? 
Focus on more flat spine than original method 
 
 
 
What is another term used to describe mid-sagittal plane? 
 
A) Transverse 
B) Circuduction 
C) Frontal 
D) Medial Plan 
D 
 
 
 
Rotatio...
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Add to cartWhich of the following does not represent how STOTT Pilates has evolved from Joseph Pilates original method? 
Focus on more flat spine than original method 
 
 
 
What is another term used to describe mid-sagittal plane? 
 
A) Transverse 
B) Circuduction 
C) Frontal 
D) Medial Plan 
D 
 
 
 
Rotatio...
Which of the following does not represent how STOTT Pilates has evolved from Joseph Pilates original method? 
Focus on more flat spine than original method 
 
 
 
What is another term used to describe mid-sagittal plane? 
 
A) Transverse 
B) Circuduction 
C) Frontal 
D) Medial Plan 
D 
 
 
 
Rotatio...
Preview 3 out of 22 pages
Add to cartWhich of the following does not represent how STOTT Pilates has evolved from Joseph Pilates original method? 
Focus on more flat spine than original method 
 
 
 
What is another term used to describe mid-sagittal plane? 
 
A) Transverse 
B) Circuduction 
C) Frontal 
D) Medial Plan 
D 
 
 
 
Rotatio...
Footwork 
Second Position 
Single Leg 
100 
Bend & Stretch 
Lift & Lower 
Adductor Stretch 
Short Spine 
Midback Series 
Back Rowing Preps 
Side Arm Preps Sitting 
Side Twist Sitting 
Front Rowing Preps 
Stomach Massage 
Arms Pulling Straps 
Round Back 
Straight Back 
Twist 
Tree 
Elephant 
Mermaid ...
Preview 2 out of 6 pages
Add to cartFootwork 
Second Position 
Single Leg 
100 
Bend & Stretch 
Lift & Lower 
Adductor Stretch 
Short Spine 
Midback Series 
Back Rowing Preps 
Side Arm Preps Sitting 
Side Twist Sitting 
Front Rowing Preps 
Stomach Massage 
Arms Pulling Straps 
Round Back 
Straight Back 
Twist 
Tree 
Elephant 
Mermaid ...
Which muscles oppose each other on the anteriorposterior sides of the foot? 
Anterior: Dorsiflexors 
Posterior: Plantar Flexors 
 
 
 
Which muscles oppose each other on the later and rotary sides of the foot? 
Lateral: Tibialis 
Peroneals 
 
 
 
What is the function of Tibialis anterior? 
dorsiflex...
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Add to cartWhich muscles oppose each other on the anteriorposterior sides of the foot? 
Anterior: Dorsiflexors 
Posterior: Plantar Flexors 
 
 
 
Which muscles oppose each other on the later and rotary sides of the foot? 
Lateral: Tibialis 
Peroneals 
 
 
 
What is the function of Tibialis anterior? 
dorsiflex...
Breathing Principle Exercises 
1. Natural Breath Pattern 
2. Breathing Flexed Forward 
3. Lateral Cage Breathing While Supine 
4. Pelvic Floor Engagement Sitting 
5. Transversus Engagement Sitting 
6. Breath Pattern Supine Incorporating Abdominals 
 
 
 
Pelvic Placement Exercises 
1. Rocking Pelvis...
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Add to cartBreathing Principle Exercises 
1. Natural Breath Pattern 
2. Breathing Flexed Forward 
3. Lateral Cage Breathing While Supine 
4. Pelvic Floor Engagement Sitting 
5. Transversus Engagement Sitting 
6. Breath Pattern Supine Incorporating Abdominals 
 
 
 
Pelvic Placement Exercises 
1. Rocking Pelvis...
Gastrocnemius 
A: plantarflexes and inverts foot at ankle, O:femoral condyles 
I: Calcaneus via achilles tendon 
 
 
Soleus 
A: plantarflexes and inverts foot at ankle 
O: Upper 1/3 of fibia 
I: Calcaneus via achilles tendon 
 
 
Tibialis Anterior 
A: Dorsiflexes and inverts foot at ankle 
O: Latera...
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Add to cartGastrocnemius 
A: plantarflexes and inverts foot at ankle, O:femoral condyles 
I: Calcaneus via achilles tendon 
 
 
Soleus 
A: plantarflexes and inverts foot at ankle 
O: Upper 1/3 of fibia 
I: Calcaneus via achilles tendon 
 
 
Tibialis Anterior 
A: Dorsiflexes and inverts foot at ankle 
O: Latera...
Ab prep 
Brest stroke prep 1,2,3 
shell stretch 
hundred 
half roll back 
roll up 
one leg circle 
spine twist 
rolling like a ball 
single leg stretch 
order the exercises group: 
one leg circle 
Brest stroke prep 1,2,3 
single leg stretch 
shell stretch 
hundred 
roll up 
spine twist 
Ab prep 
rol...
Preview 2 out of 6 pages
Add to cartAb prep 
Brest stroke prep 1,2,3 
shell stretch 
hundred 
half roll back 
roll up 
one leg circle 
spine twist 
rolling like a ball 
single leg stretch 
order the exercises group: 
one leg circle 
Brest stroke prep 1,2,3 
single leg stretch 
shell stretch 
hundred 
roll up 
spine twist 
Ab prep 
rol...
3 or 4 springs 
Spring tension for Footwork 
 
 
 
3 or 4 springs 
Spring tension for Second position 
 
 
 
2-3 springs 
Spring tension for single leg 
 
 
 
2 springs 
Spring tension for Hundred 
 
 
 
Spring tension for bend & stretch 
2 springs 
 
 
 
Spring tension for Short spine 
2 springs 
 ...
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Add to cart3 or 4 springs 
Spring tension for Footwork 
 
 
 
3 or 4 springs 
Spring tension for Second position 
 
 
 
2-3 springs 
Spring tension for single leg 
 
 
 
2 springs 
Spring tension for Hundred 
 
 
 
Spring tension for bend & stretch 
2 springs 
 
 
 
Spring tension for Short spine 
2 springs 
 ...
Ab prep 
Brest stroke prep 1,2,3 
shell stretch 
hundred 
half roll back 
roll up 
one leg circle 
spine twist 
rolling like a ball 
single leg stretch 
order the exercises group: 
one leg circle 
Brest stroke prep 1,2,3 
single leg stretch 
shell stretch 
hundred 
roll up 
spine twist 
Ab prep 
rol...
Preview 1 out of 3 pages
Add to cartAb prep 
Brest stroke prep 1,2,3 
shell stretch 
hundred 
half roll back 
roll up 
one leg circle 
spine twist 
rolling like a ball 
single leg stretch 
order the exercises group: 
one leg circle 
Brest stroke prep 1,2,3 
single leg stretch 
shell stretch 
hundred 
roll up 
spine twist 
Ab prep 
rol...
Iliocostalis Cervicis 
 
 
Iliocostalis Thoracis 
 
 
Iliocostalis Lumborum 
 
 
Semispinalis Capitis 
 
 
Semispinalis Cervicis 
 
 
Semispinalis Thoracis 
 
 
Multifidus 
 
 
Rotatores Brevis 
 
 
Rotatores Longus 
 
 
Interspinales 
 
 
Intertransversarii 
 
 
Obliquus Capitis Inferior 
 
 
Obliq...
Preview 3 out of 20 pages
Add to cartIliocostalis Cervicis 
 
 
Iliocostalis Thoracis 
 
 
Iliocostalis Lumborum 
 
 
Semispinalis Capitis 
 
 
Semispinalis Cervicis 
 
 
Semispinalis Thoracis 
 
 
Multifidus 
 
 
Rotatores Brevis 
 
 
Rotatores Longus 
 
 
Interspinales 
 
 
Intertransversarii 
 
 
Obliquus Capitis Inferior 
 
 
Obliq...
Elevated Shoulders 
Strengthen Traps & Lats, do mid back & coordination 
 
 
 
Depressed Shoulders 
do arm circles, salute 
 
 
 
knock knee 
Work abductors 
 
 
 
Rotations 
strengthen obliques, Q.L. do mermaid with rotation on reformer, round back - work lateral fexion 
 
 
 
Shoulders 1 higher th...
Preview 1 out of 4 pages
Add to cartElevated Shoulders 
Strengthen Traps & Lats, do mid back & coordination 
 
 
 
Depressed Shoulders 
do arm circles, salute 
 
 
 
knock knee 
Work abductors 
 
 
 
Rotations 
strengthen obliques, Q.L. do mermaid with rotation on reformer, round back - work lateral fexion 
 
 
 
Shoulders 1 higher th...
Order of essential exercises 
(Column 1) 
Footwork 
Second position 
Single leg 
Hundred 
Bend & Stretch 
Lift & Lower 
Adductor stretch 
Short spine 
Midback series 
Back rowing Preps 
 
 
 
Order of essential exercises 
(Column 2) 
Side arm preps sitting 
Side twist sitting 
Front rowing preps 
St...
Preview 2 out of 13 pages
Add to cartOrder of essential exercises 
(Column 1) 
Footwork 
Second position 
Single leg 
Hundred 
Bend & Stretch 
Lift & Lower 
Adductor stretch 
Short spine 
Midback series 
Back rowing Preps 
 
 
 
Order of essential exercises 
(Column 2) 
Side arm preps sitting 
Side twist sitting 
Front rowing preps 
St...
Ab Prep Breath Pattern 
This exercise is a four breath pattern. 
 
 
 
Ab Prep Starting Position 
Lying supine, pelvis & spine neutral, knees flexed, feet on Mat. Legs abducted, hip-distance apart. Arms long by your sides, palms facing down. Scapula stabilised. 
 
 
 
Ab Prep Movements 
Inhale & hea...
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Add to cartAb Prep Breath Pattern 
This exercise is a four breath pattern. 
 
 
 
Ab Prep Starting Position 
Lying supine, pelvis & spine neutral, knees flexed, feet on Mat. Legs abducted, hip-distance apart. Arms long by your sides, palms facing down. Scapula stabilised. 
 
 
 
Ab Prep Movements 
Inhale & hea...
What are the four types of postural alignment? 
Ideal, kyphosis-lordosis, flat-back, sway-back postures 
 
 
 
What should the cervical spine look like in neutral alignment? 
Normal curve, slightly convex anteriorly 
 
 
 
What should the thoracic spine look like in ideal alignment? 
Normal curve, s...
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Add to cartWhat are the four types of postural alignment? 
Ideal, kyphosis-lordosis, flat-back, sway-back postures 
 
 
 
What should the cervical spine look like in neutral alignment? 
Normal curve, slightly convex anteriorly 
 
 
 
What should the thoracic spine look like in ideal alignment? 
Normal curve, s...
Scissors Breath Pattern 
This exercise is a four breath pattern. 
 
 
 
Scissors Objective 
The objective of this exercise is abs endurance. 
 
 
 
Scissors Starting 
Supine with upper body flexed off mat. Imprinted position. Legs extended towards the ceiling. Adducted & parallel. Ankles plantar fle...
Preview 2 out of 7 pages
Add to cartScissors Breath Pattern 
This exercise is a four breath pattern. 
 
 
 
Scissors Objective 
The objective of this exercise is abs endurance. 
 
 
 
Scissors Starting 
Supine with upper body flexed off mat. Imprinted position. Legs extended towards the ceiling. Adducted & parallel. Ankles plantar fle...
Medial 
Closer to the median plane 
 
 
 
Lateral 
Further from the median plane 
 
 
 
Anterior 
Facing forward or located at the front 
 
 
 
Posterior 
Facing toward or located at the back 
 
 
 
Superior 
Facing toward or located at the top 
(Closer to the head) 
 
 
 
Inferior 
Facing toward or...
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Add to cartMedial 
Closer to the median plane 
 
 
 
Lateral 
Further from the median plane 
 
 
 
Anterior 
Facing forward or located at the front 
 
 
 
Posterior 
Facing toward or located at the back 
 
 
 
Superior 
Facing toward or located at the top 
(Closer to the head) 
 
 
 
Inferior 
Facing toward or...
Iliocostalis Cervicis 
Extension of spine 
Laterally flexes vertebral column 
 
 
Iliocostalis Thoracis 
Extension of spine 
Laterally flexes spine 
 
 
Iliocostalis Lumborum 
Extension of spine 
Lateral flexion of spine 
 
 
Semispinalis Capitis 
Extension of neck and head 
Lateral flexion of neck ...
Preview 3 out of 25 pages
Add to cartIliocostalis Cervicis 
Extension of spine 
Laterally flexes vertebral column 
 
 
Iliocostalis Thoracis 
Extension of spine 
Laterally flexes spine 
 
 
Iliocostalis Lumborum 
Extension of spine 
Lateral flexion of spine 
 
 
Semispinalis Capitis 
Extension of neck and head 
Lateral flexion of neck ...
What should you include when designing a balanced workout? 
Flexion, rotation, extension and lateral flexion (all spinal movements should be incorporated) 
 
 
 
What is the max amount of people for a group pilates class? 
At the STOTT studio there is a max of 8-10. 6 is ideal. 
 
 
 
What type of w...
Preview 1 out of 2 pages
Add to cartWhat should you include when designing a balanced workout? 
Flexion, rotation, extension and lateral flexion (all spinal movements should be incorporated) 
 
 
 
What is the max amount of people for a group pilates class? 
At the STOTT studio there is a max of 8-10. 6 is ideal. 
 
 
 
What type of w...
What is the gear bar? 
*setting determines the amount of initial tension on the springs. The position closest to the wooden standing platform is #1, #2 is the next and so on 
 
Lower position numbers provide higher spring tension 
 
Controls load - 
 
The gear bar enables you to change the initial t...
Preview 2 out of 5 pages
Add to cartWhat is the gear bar? 
*setting determines the amount of initial tension on the springs. The position closest to the wooden standing platform is #1, #2 is the next and so on 
 
Lower position numbers provide higher spring tension 
 
Controls load - 
 
The gear bar enables you to change the initial t...
2x sold
What is the gear bar? 
*setting determines the amount of initial tension on the springs. The position closest to the wooden standing platform is #1, #2 is the next and so on 
 
Lower position numbers provide higher spring tension 
 
Controls load - 
 
The gear bar enables you to change the initial t...
Preview 1 out of 4 pages
Add to cartWhat is the gear bar? 
*setting determines the amount of initial tension on the springs. The position closest to the wooden standing platform is #1, #2 is the next and so on 
 
Lower position numbers provide higher spring tension 
 
Controls load - 
 
The gear bar enables you to change the initial t...
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