JETSET Modern Pilates Instructor Training Academy

Comprehensive flashcards covering the JETSET Modern Pilates Instructor Training Academy manual, including history, equipment specifics, movement mechanics, exercise libraries, cueing techniques, routine writing rules, and pregnancy modifications.

Who is the Founder and Brand President of JETSET Pilates, and what led to the creation of the workout?

Tamara Galinsky founded JETSET Pilates. After transforming her body in London within $9$ months through Pilates following the birth of her first child, she moved to Miami in $2010$. Finding only traditional Pilates methods, she created JETSET in order to combine controlled traditional movements with intentional choreography and seamless transitions in a challenging $50$-minute workout.

What is the signature class format duration and the maximum allowable transition or rest time between sets at JETSET?

Classes follow a signature $50$-minute format with rest and transition times limited to $5$ seconds or less between sets.

What are the three core Product & Talent Values of JETSET Pilates?

Take Extreme Ownership, People as Our Core, and Embrace the Advanced Beginner Mindset.

What are the approximate full-extension resistance weight loads for each color-coordinated spring on the JETSET reformer?

White: $5/6\,lbs$, Yellow: $10/11\,lbs$, Grey: $60+\,lbs$, and Blue: $80+\,lbs$.

What are the locations and features of the Black Straps and Sand Straps on the custom reformer?

Black Straps are tucked on the sides of the carriage and feature both a hard handle and a soft foot strap. Sand Straps hang on the back handlebars and are primarily used for arm and leg exercises.

What are the Six Components of a JETSET Pilates class?

Cardiorespiratory Endurance, Body Composition, Muscular Strength, Mental Health, Muscular Endurance, and Flexibility & Mobility.

What muscle group is illustrated in this diagram, which balances the posterior pelvic muscles and tends to shorten from daily activities?

The hip flexors, specifically depicting the psoas major, iliacus, tensor fasciae latae, and rectus femoris.

How is second stage muscle failure defined, and what physiological compensation occurs during it?

Second stage muscle failure is the point during exercise where the primary mover (agonist) muscles are fatigued and unable to continue the movement, causing the body to recruit secondary mover (synergist) muscles to complete the repetition.

What is the standard full range of motion rep tempo at JETSET Pilates?

An $8$-count tempo consisting of $4$ counts for the concentric contraction (shortening against resistance) and $4$ counts for the eccentric contraction (lengthening while controlling resistance return).

What are the Five Kinetic Chain Checkpoints assessed from the ground up to ensure proper alignment?

1. Ankle, 2. Knee, 3. Hips + Lumbar Spine, 4. Shoulders, and 5. Head + Cervical Spine.

What are the three anatomical planes of movement and the directional actions associated with each?

Sagittal plane: divides body into left and right halves; forward and backward movements (flexion and extension). Frontal plane: divides body into front and back halves; side-to-side movements (lateral flexion, abduction, adduction). Transverse plane: divides body into top and bottom halves; rotational and twisting movements.

How should breathing be coordinated with movement in a JETSET class, and what is the rule regarding instructor breathing on the mic?

Clients inhale on the eccentric movement (lengthening) and exhale on the concentric contraction (shortening) with full ribcage expansion. Instructors must never audibly breathe into the microphone, but should instead count the breath out clearly over the mic.

What number must an instructor NEVER say when counting down into a transition at JETSET?

The number $1$ (countdowns always conclude: 'in $4$, $3$, $2$… [Move Name]').

What are the required elements of a standard JETSET foreshadow cue?

Timestamp, Move Name, Spring/Strap/Handlebar change (if applicable), Body Position on Reformer, Brief Action (kept minimal), and a Countdown ending at $2$ into the Move Name.

What are the definitions and delivery windows of the three cueing layers used at JETSET?

1st Layer (Movement): Point A to Point B setup delivered in $30$ seconds or less and $\\le 3$ sentences to get the room moving. 2nd Layer (Form & Sensation): Delivered once clients are moving; covers form corrections, 'the do, why, and how', modifications, amplifications, and engagement cues. 3rd Layer (Connection): Creative visual, motivational, and tactile cues to deepen the mind-body connection.

What three elements must an instructor provide when delivering a verbal form correction?

1. The Do: State the correct form positively rather than what not to do. 2. The Why: Explain the safety or muscle engagement reason. 3. The How: Explain the exact physical cue or body adjustment needed to achieve it.

What setup cueing direction sequence is used for core exercises versus lower body exercises?

Core exercises are cued from Head to Toes. Lower body exercises are cued from Toes to Head (starting at the stability point).

What core exercise is shown in this image, where forearms rest on the front platform and knees rest on the carriage as the spine lifts and rounds?

Kneeling Crunch.

What are the six instructor personas outlined in the JETSET manual?

The Commander, The Connector, The Cheerleader, The Educator, The Zen Master, and The Vibester.

What core exercise is shown in this image, where the client sits on the carriage facing front, holds short black handles, and balances on the tailbone with legs extended at a 45^\\circ angle?

Tailbone Angel.

What lower body exercise is shown in this image, performed facing the back with the working foot on the carriage and the non-working toes on the front platform?

Carriage Lunge.

What are the required block timing ranges when writing a JETSET routine?

Bilateral Core: $8-12$ minutes; Lower Body: $12-30$ minutes (unilateral: $6-12$ minutes); Upper Body: $4-12$ minutes; Obliques: $6-12$ minutes (unilateral: $3-6$ minutes); Fireworks: $90$ seconds to $4$ minutes.

When is Active Recovery mandatory within a JETSET class routine?

Active recovery is mandatory if a bilateral core block exceeds $6$ minutes, when transitioning directly from bilateral core into obliques, or when moving from one oblique side to the other.

What are the directional and placement transition rules for exercise choreography on the reformer?

Clients must stay in a similar placement or facing for at least $2$ exercises (preference being $3$), use props or straps for at least $2$ consecutive exercises, and spend no more than $2$ minutes or $2$ back-to-back exercises on wrists or forearms in plank positions.

What categories of exercises are strictly permitted in the 'Fireworks' segment, and which are prohibited?

Only bilateral core and upper body exercises are permitted. Bilateral lower body exercises are prohibited because they take too long to fatigue.

What percentage and time limitations govern accessories and transition exercises in a $50$-minute class?

Accessories can be used for no more than $50\%$ of class ($\le 25$ minutes). Transition exercises must comprise less than $10\%$ of class ($< 5$ minutes). At least $90\%$ of class ($\ge 45$ minutes) must use the reformer.

What modifications and general rules must be applied for pregnant clients at JETSET?

Clients must introduce their pregnancy (never assume); always adhere to doctor's orders; keep the client at the front of the reformer; never drop to $0$ springs; eliminate all twisting and prone exercises; place a balance pole nearby; and avoid feet-based core planks (like tabletop crunch or plank to pike) in the late $2\text{nd}$ and $3\text{rd}$ trimesters to avoid diastasis recti.

Which lower body lunges and exercises are contraindicated for pregnant clients?

Curtsy lunges, carriage lunges, and crossover lunges are contraindicated (stick to platform or side lunges). Standing inner thighs should be performed kneeling or on $2$ yellow springs, and avoided entirely in the $3\text{rd}$ trimester.

What are the five categories and the scoring criteria of the JETSET instructor evaluation rubric?

The five categories are Pre/Post Class Success, Cueing & Transitions, Safety & Form, Routine Writing & Execution, and Engagement & Energy. Each category is ranked $1$ to $4$ ($1$: Not Yet, $2$: Approaches Expectations, $3$: Meets Expectations, $4$: Exceeds Expectations). Instructors must achieve Meets Expectations ($3$ or higher) in $4$ or more segments to pass certification.