A B C. Breathing Concentration Control Centring Precision Flow

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Irene Rodgers
5 years ago
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1 Session Two

2 A B C Breathing Concentration Control Centring Precision Flow

3 Will be based on your group of participants. Ensure that your lesson plan content links to objectives What is the reason for prep? Preparation 10 mins Standing posture to teach alignment and finding neutral Imagery cues could be tipping a bucket of water for pelvic rocks Align from the feet up- weight even ASIS level pelvic rocks to find neutral ribs anchored scapulae slightly retracted chin slightly in stand tall Focus on Fundamentals of Alignment, Breathing and Centring releasing tension and bringing the mind inwards using breath as a focus. Keep movements smooth and controlled Can be done lying if clients need feedback from the floor Postural set up still required but less coaching and more focus on the specifics of the fundamentals. Refining the set up and introducing precision Postural set up still required but less coaching and more focus on the specifics of the fundamentals. Could revisit initial posture assessment to check for changes. Add in some dynamic movement Arm floats for shoulder mobility into chicken wings to assist scapular awareness and control PLUS ability to stay spinally aligned More traditional TPs here along with H&S points Include breath patterns here and focus on relevant Principles

4 Purpose and value of the preparation phase, to include: Breathing Concentration Postural alignment Mobilisation Activation of the core

5 At least three exercises for Preparation that focus on: Breathing Concentration Postural alignment Mobilisation Activation of the core

6 Purpose and value of the main phase, comprising of whole body movements in anatomical planes Flexion Extension Rotation (Spinal movements) Lateral flexion

7 Sagittal Frontal Transverse Frontal/coronal Plane

8 At least six exercises for Main that focus on : Flexion Extension Rotation Lateral flexion

9 Purpose and value of the closing phase, to include: Pilates Stretching (static / active) Mobilisation Balance Relaxation (active or passive) Consolidation

10 At least three exercises for Close that focus on : Stretching Mobilisation Balance Relaxation Consolidation

11 Detailed class plan appropriate for the group profiled and which includes: Overall objectives for the session e.g. Mobilisation (e.g. for the spine, shoulder, hips) Stabilisation (e.g. for the spine, pelvis, scapula) Strength Improve posture (e.g. hyperkyphosis, hyperlordosis, flat back, winged scapula etc.) Objectives for each phase Approximate timings for each phase

12 The plan needs to include the following for each exercise: Name of the exercise Purpose of the exercise Instructions / teaching points Pilates principles / fundamentals Adaptation or modification Medium term progression (after six weeks) Longer term progression (after twenty weeks) What week will you plan for?

13 Will be based on your group of participants. Ensure that your lesson plan content links to objectives What is the reason for prep? Preparation 10 mins Standing posture to teach alignment and finding neutral Imagery cues could be tipping a bucket of water for pelvic rocks Align from the feet up- weight even ASIS level pelvic rocks to find neutral ribs anchored scapulae slightly retracted chin slightly in stand tall Focus on Fundamentals of Alignment, Breathing and Centring releasing tension and bringing the mind inwards using breath as a focus. Keep movements smooth and controlled Can be done lying if clients need feedback from the floor Postural set up still required but less coaching and more focus on the specifics of the fundamentals. Refining the set up and introducing precision Postural set up still required but less coaching and more focus on the specifics of the fundamentals. Could revisit initial posture assessment to check for changes. Add in some dynamic movement Arm floats for shoulder mobility into chicken wings to assist scapular awareness and control PLUS ability to stay spinally aligned More traditional TPs here along with H&S points Include breath patterns here and

14 The assessor will observe a minimum of 45 minutes Preparation phase - 10 minutes Main phase - 25 minutes minimum to include: at least six of the planned exercises at least three different start positions three anatomical planes Closing phase 10 minutes minimum The assessor will observe a minimum of twelve exercises across all class phases (six in main). Exam class will must be a minimum of 5 and a maximum of 12 participants.

15 Instruction of principles Breathing Concentration Postural alignment Mobilisation Activation of the core Breathing - specifics Concentration Control Centring specifics Precision Flow

16 Choose 3 from the following start positions: Standing (both feet or single foot) Seated (crook, staff, cross legged, straddle) Kneeling (high or low) Prone (flat, cobra, or press up) Side lying or kneeling Quadruped (all fours) Supine (table top, crook [semi supine], corpse) Supine plank

17 Ensure your exercises work in all planes: Sagittal Frontal Transverse Consider the following (to achieve a balanced, whole body holistic approach): 1. Scapular stability 2. Trunk stability 3. Pelvic stability 4. Spine mobility 5. Shoulder and hip mobility 6. Strength

18 tactile cueing changing teaching positions asking questions verbal communication non verbal communication imagery mirroring

19 Lever length Base of support Complexity Choice of exercise

20 Provide as many adaptations/ progressions/ regressions as possible for: Teaser Saw The Hundred Shoulder Bridge One of your choice

21 List exercises that would not be appropriate for: 1. Hyperkyphosis 2. Hyperlordosis

24 HEAD THORAX PELVIS LEGS/FEET

25 Ear Lobe Cervical vertebrae Tip of the shoulder Divide the thorax in half Lumbar vertebrae Slightly posterior to the hip joint Slightly anterior to the knee joint Slightly anterior to the lateral malleolus (ankle bone) Hard for client to visualise side standing plumb-line?

26 ASIS = Anterior Superior Iliac Spine PSIS = Posterior Superior Iliac Spine Pubic bone

28 Anterior Tilt ASIS is tipped forward of the Pubic Bone Creates lordosis Obvious in pregnant women Beer belly

29 Posterior Tilt ASIS is tipped backward relative to the Pubic Bone (tucked pelvis) Flat back No bum!

33 Copyright acknowledged

34 The ability to maintain neutral pelvis may not be possible for beginners Modify crook knee one leg down legs at a high angle Remember the pubis mons DO NOT try to find a client s pubic bone! Get them to find the magic triangle Always seek a client s permission to touch them FULL STOP. And permission does not mean you can go to private places!

Mobility sequencing!

Mobility sequencing! Mobility sequencing When practicing joint mobility drills we have the opportunity to improve our movement. The muscles associated with the joint being mobilised as well as the joint itself will improve