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Basi Pilates Mat Course (Module 1 - Module 6)
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Basi Pilates Mat Course (Module 1 - Module 6)
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Basi Pilates Mat Course (Module 1 - Module6)
Ten principles - -Awareness, Balance, Control, Efficiency, Precision, Breath,
Concentration, Center, Flow, Harmony
-Benefits of working in neutral position - -Encourages balanced muscular
development of pelvic complex, and correct muscle recruitment.
Using neutral spine position teaches efficient posture and lateral alignment.
-Neutral Pelvis - -The position of the pelvis when the anterior superior iliac
spine (ASIS) on each side of the pelvis and pubic symphysis (PS), are in the
same horizontal plane (coronal plane when erect) and the two ASIS are in the
same transverse plane.
-Finding Neutral Pelvis - -When lying supine, the triangle formed by ASIS
and PS landmarks should be in same horizontal plane.
-Posterior Pelvic Tilt - -If PS is higher than ASIS (tuck)
-Anterior Tilt - -If ASIS is higher than PS (arch)
-Muscle Groups that act on Pelvic complex - -Spinal Flexors, Pelvic Floor,
Spinal extensors, Spinal lateral flexors and rotators, Hip Flexors, Hip
Extensors, Hip Adductors, Hip Abductors, Hip external rotators, Hip internal
rotators
-Benefits of Breathing - -Oxygenate blood and nourish body on cellular level
Improve circulation
Calm body and mind
Encourage concentration
Recruit appropriate muscles for the movements
Provide rhythm for movements
-Breath Cycle - -Process of Inhalation and Exhalation
-Inhalation - -Contraction of the diaphragm to enlarge chest cavity and draw
air INTO the lungs
-Exhalation - -Relaxation of the diaphragm which causes decrease in
volume of chest cavity and increase of pressure inside the lungs. To equalize
pressure to outside, air is forced out of the lungs
-Pilates Breathing - -Lateral breathing or intercostal breathing
, -Muscle Focus - -The muscle or group of muscles that is the primary focus of
the exercise.
-Objectives - -Describes action of muscle
-Cues - -Actual execution of exercise (precision)
-Stabilizers - -Stabilize the movement
-Movers - -Muscles that produce the movement
-Synergists - -Members of a group of muscles working together to produce a
movement
-Initiators - -A link between stabilizers and movers when transitioning from
stable, static state to mobile state
-When and where was Joseph Pilates Born - -Germany 1880
-When was first Pilates studio opened and where - -1926, New York
-General protocols of safety - -Warm up
Prepare body
Monitor heart rate and body temperature
Cool Down
-Fundamental Level Exercises Module 1 - -Pelvic Curl
Spine Twist Supine
Chest Lift
Chest Lift with Rotation
Single leg lifts / Leg changes
Hundred Prep
Roll up
Leg Circles
Rolling like a ball
Spine stretch
Side lifts
Back extension
Rest position
-Anatomical position - -Body facing forward, feet are parallel to each other,
arms are at he sides with the palms facing forward
-Planes of motion - -Sagittal, Frontal, Transverse
-Sagittal Plane - -Divides body into unequal left and right portion
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