Module 1 Flashcards
(15 cards)
What is the Pilates method
a series of exercises performed on a Mat or Pilates equipment to improve posture, strength and flexibility
Six principles
centering
Each movement comes from your center and work out toward your extremities.
Pilates also requires centering of the mind through mental focus.
6 concentration
bringing full attention and commitment to each exercise for greater results
6 control
complete muscular control and no body part should be left to its own devices
6 precision
Form and alignment are everything. Work for quality instead of quantity
6 breath
Breathing deeply helps to activate your deep abdominal muscles, release unwanted tension, and keep you focused.
all movements are coordinated with breath.
6 Flow
Transitions should be integrated into the work so that movement is continuous.
Classical Pilates order
The exercises build upon each other, progressing with and then against gravity: lying down,
sitting up,
kneeling,
standing.
This original order, strengthens and stretches the body in all planes of movement.
What are the 4’s of romana
Strength,
Stretch,
Stability
Stamina.
4s strength
Strengthening the core muscles is most important. Stretching first may leave you weaker and less coordinated
4s stability
Focus on stability in the muscles closest to the center of the body, to help to support free movement in the parts further away from the center
4s stretch
functional and active range of motion in your joints
4s stamina
Can you keep the same quality of movement from the first repetition to the last?
Six principles
They include
centering, concentration, control, precision, breathing, and flow.
When foundation exercises
People that are too weak or too tight to jump directly into the Essential Mat order
