Teacher Training

Which method of journaling do we suggest using through the course?

Rapid Fire Journaling

What is the best order of movement to start with if your client had an old injury, works all the time, and is "just getting back to moving?"

Roll down, Footwork, Bridge variation, hands in straps/ supine abs variation

What is the best way to evaluate the ROM (Range of Motion) of your client's ankles?

 Heels Lower and Lift

For a client with valgus knees, what is the most effective positioning and prop to use during Footwork?

Feet parallel with the Magic Circle being held at the outside of the upper knee area

Footwork on the Reformer is most closely related to which real-life activity?

Sitting down and standing up

Footwork on the Jumpboard and the foot bar are exactly the same.

False

Clients who can do footwork on the Reformer are ready for jumping on the Jumpboard.

False

When is a client ready to jump?

When they have a stable pelvis and they are able to maintain a basic level of proprioceptive awareness

How is footwork on the Jumpboard different than Footwork on the Reformer Footbar?

When using the Jumpboard, there is more surface area under the foot which elicits a reaction closer to real life than the Footbar on the Reformer

Which client has the most level appropriate sequence below to START a class?

Advanced

What are the elements of good flow programming when teaching group Pilates classes?

Progressions, Transitions, Creative Sequencing

Which is the "best" way to transition?

Instructor changes the springs while clients do a different move to distract them.

What are the 4 main muscles are emphasized during Footwork on the Reformer? 

Transverse Abdominis, Contralateral Obliques, Glutes, Hamstrings

Bridge variations on the Reformer strengthen the back muscles and posterior chain overall.

True

After finding out that a client has a healthy back, you should always start their spinal flexion in a hinge NOT articulation.

False

Pick the correct group of contraindications for bridging exercises.

Pregnancy, Hip replacements, slipped disc, osteoperosis

Bridge with knee extensions is a beginner move because it introduces a longer lever angle on the low back.

False

Single Leg Bridge variations are a good introduction to lateral strength and flexion of the spine.

True

 What is the most advanced variation of Bridge and why?

Semi Circle - it incorporates multiple variations of spinal articulations and requires clients to have impeccable proprioceptive awareness

For "Supine Arms in Straps" series, the safest client progression would be in what order?

Start with head down & legs in table top then progress to thoracic flexion with arm movement, followed by maintaining thoracic flexion the entire time and legs in extension.

What are the major muscles emphasized in Supine Arms in Straps series?

Transverse Abdominis for stabilization, Hip Flexors to hold legs in place and Latissimus Dorsi & the Long head of the tricep for arm movement

Pick the correct list of possible matwork variations that are taught on the reformer with Arms in Straps.

Single Leg Stretch, Double Leg Stretch, Lower and Lift, Scissors, Helicopters, Criss-Cross, Frogs

What moves must a client successfully complete before trying Coordination?

Arms in straps & Tricep Press with thoracic flexion

The postural muscles are stabilizers during Presentation.

True

Why is Shave the head more advanced than Hug a Tree?

Keeping the torso neutral while hinging forward involved which requires more upper body strength and control

How many springs should be on during Short Box Series?

ALL

The correct starting position for Backstroke on the long box is supine on the box with the head near the Footbar and the torso flexed and supported on the box, legs in table top with the arms straight up facing the ceiling.

False

Full Teaser on the reformer is performed on the Short Box.

False, Long Box

Pulling Straps Series develops posterior chain strength which beneficial for better posture.

True

What is the best list of contraindications for Swan on the Reformer?

Pregnancy, Hip replacements, slipped disc, osteoperosis

Why would you place the leg straps above your client's knees during Feet in Straps series?

If your client needed a smaller ROM in the hip joint

During Side Lying Legs in Straps series, the spine should be in a neutral position.

True

During Side-Lying Leg in Strap series,  when the leg sweeps forward, it should only sweep to the point that the hip and leg do not rotate or shift.

True

What is the safest way to complete the Arms Facing Side series?

 Having the client sit on the carriage or long box

Supine Arms in Straps Lower and Lift is done in which plane of motion? 

Sagittal

The Mermaid cannot be modified and should not be done unless the client is ready.

False

To make a move more difficult on the reformer you should add more resistance.

False

Explain the difference between yellow and purple springs on the Springboard

 Yellow springs are shorter and used for upper body like Hands in Straps, Purple springs are longer and used for lower body like Legs in Straps

Which of the following invented the Springboard?

Ellie Herman

When performing supine leg series at the Springboard, what number should the leg springs be hooked on to?

4 or 5

Which is not an anatomical piece of Springboard? 

Trapeze Bar

What piece of apparatus does the Springboard mirror? 

The tower end of the Cadillac

For Chest Expansion standing facing the Springboard, the springs should be at which height?

Shoulder height

What exercise cannot be performed at the Springboard?

Push-Thru on Back

What is unique about the Springboard that sets it apart from the Reformer?

A student has more opportunities to work unilaterally

If a student has a herniated disc, what exercise can the student safely perform at the Springboard?

Thigh Stretch

What exercise is helpful for a client with kyphotic shoulders?

Swan

What two pieces of apparatus does the Cadillac merge? 

Reformer and Trapeze Table

How should the Cadillac be set up when performing Scapula Isolations? 

Push Thru Bar with springs from above

What's the easiest variation of the Teaser at the Cadillac?

With knees bent and feet grounded

What is imperative when using the Push Thru Bar with springs hooked on from below? 

The instructor must attach the Safety Strap

When a client is completing Footwork on The Cadillac using the Push-Thru Bar with springs from below, what should you consider when determining if the exercise/apparatus combination is appropriate for the client?

Tightness of their hamstrings

Height of the client

Height of the Push-Thru Bar

Would Guillotine be a safe exercise to perform with someone with arthritis in their cervical spine?

 No

Is Cat Walkover approachable to the average, general population of students? 

No

For a student with very tight shoulders, which of the following exercises could the student perform with the most success?  

Kneeling Cat

What is a unique feature of the Cadillac versus the Reformer? 

More exercises can be done on the Cadillac

What piece of apparatus came first: the Springboard or the Cadillac? 

Cadillac

What is the name of the metal appliance where you hook the springs onto? (chair)

Cactus

How many spring settings are available on the EXO Chair?

Eight

Which "special population" can use the Chair for footwork?

Pregnant, Knee Replacement, Hip Replacement

On the Chair, a student would be able to perform:

Mermaid, Roll Over, Swan

When performing any standing work on the Chair, where should the Chair be placed?

 Near the instructor and something stable and supportive

What exercise would be safest for a beginning student to attempt on the Chair?

Seated footwork

If a student is supinating their feet while performing seated footwork on the Chair, what suggestion might you offer?

Offer them a prop like a ball to help their foot and ankle alignment

Check all that apply: Which exercises can be performed on or utilizing the Chair?

Teaser, Cat, Side Bends, Bridge, Plank

If a student is 6 feet tall and has a hip replacement, what adjustments might you make so the student could attempt seated footwork on the Chair?

Lower the pedal and edit the springs

Check all that apply: Which of the following students would not be permitted to attempt Pikes on the Chair?

Osteoporosis, Vertigo, Prenatal, First-Time

What are postural changes that can occur in pregnancy?

Lumbar spine lordosis, anterior pelvic tilt and slight kyphosis

Patello-Femoral Pain Sydnrome (PFPS) is often referred to as “Runner’s Knee.”  PFPS is associated with abnormal forces or prolonged repetitive compressive or shearing forces on the knees.  These forces cause:

An imbalance of the VMO, weak VMO with improper timing of the muscle firing and improper patella tracking

True or False:  Students with older/traditional hip replacement will eventually be able to move their knee and hip beyond 90 degrees.

False

For a student with a spinal fusion, what exercises would be appropriate to attempt? 

Quadruped Balance challenge and a modified and safe plank

Are neutral based movements with slight amounts of extension appropriate for students with Degenerative Disc Disease (DDD)?

Yes

True or False: A student with sciatic nerve entrapment should avoid sitting for extended periods of time.  

True

What is the best and safest spinal movement for a student with Spinal Stenosis to perform exercises?

Neutral or flexion based movements

The following description describes which posture listed below:  “Extended upper cervical spine and a flexed lower cervical spine and upper thoracic spine with protracted scapulae."

Forward head posture

If a student has Hyperlordosis, what programming would be most appropriate?

Strengthening the abdominals and hamstrings

What is an example of a local stabilizer for the spine?

The multifidus and diaphragm