Technique Notes + Videos (Mar 17-Feb 18) Flashcards Preview

2018 Bar Method Annual Teacher Certification Exam > Technique Notes + Videos (Mar 17-Feb 18) > Flashcards

Flashcards in Technique Notes + Videos (Mar 17-Feb 18) Deck (146):

What is the max number of reps allows in RPU? (May/June 17)

40 reps


In what cases should you adjust students' feet in RPUs if their feet are too close to their knees? (May/June 17)

First adjust their torso back, but if that's not the issue then adjust feet. Flexed feet and feet closer than hip width don't matter.


What's the order of adjustments in RPUs? (May/June 17)

Verbally move hands from the front, then move to profile to see torsos that are too far forward of upper arms


What's the ideal range of motion for RPUs? (May/June 17)

1 inch; do not cue students to make it larger


Why might a student not be able to lift seat off of the floor in RPUs and what should you do about it? (May/June 17)

She may have a long torso; give her a riser to place her hands on.


Who might need a riser in RPUs? (May/June 17)

Shoulder injuries, wrist discomfort, long torso, short arms, lack of strength, etc.


Why is the bend at the waist important in RPUs? (May/June 17)

Rounding the ribcage between upper arms helps keep torso in good alignment and protect shoulders


What are the two most effective HOA for RPUs? (May/June 17)

When ribcage is too far forward: place fingers on front of ribcage and thumbs on back and pull them back until ribcage starts to round between arms
When hips too high (and ribcage forward as a result): place one hand on hip and other on back of their shoulders and pull seat down then shift it back. Use back hand to bend forward at waist as needed.


Where should you stand to scan during pushups and plank and what should you be looking for first? (May/June 17)

Go to the profile view and lift hips


Where should you stand to scan during OWLs and what should you be looking for first? (May/June 17)

Profile view to look for tucked seats and rounded upper backs. Tucked seats often indicate stance is too long.


What four things should you look for first in adjusting foldover and in what order? (May/June 17)

Distance from the bar, shift weight over ankle, find torso/leg height for their body, and widen arms


What should you look for first in adjusting standing seat? (May/June 17)

Make sure standing knee is soft and working knee is forward before giving basic tuck; if basic isn't working, do bear hug


What stretches are required for water ski seat? (May/June 17)

Pull away stretch after EACH SIDE of waterski seat (which means if you want to do double seat you should pair with a seat first that doesn't have a required stretch)


TRUE OR FALSE: You can tap arms below the knees in low curl with both feet down (May/June 17)

False; too stressful on the neck. All arm motions should be above knee height


What's the best mat support to provide to students with back issues (S curve, scoliosis, extra weight, etc.) in HC? (July/August 17)

2-3 risers stair stacked instead of small mats.


What's the best mat support for a student with an S-curve during LC/FD/FU and KSC? (July/August 17)

For students with a gap in their low back from the curve of their spine, place the short end of one small mat directly under it so they have some cushion to press their low back down into. Stack a second one a little further back by the lowest part of the ribcage. If a riser is needed, place it under the ribcage like you normally would.


What's the best mat support for a student with scoliosis during LC/FD and KSC? (July/August 17)

Rearrange the small mats to fill the gap on the side that is not pressing down into the mat. If the spine curves to the right, try placing more support on the left to help her feel more even.


What's the best mat support for a student with an S-curve during clam? (July/August 17)

Place small mat horizontally underneath them; position it so that it fills the empty space created by the curve of their spine and the long mat beneath them.


What are the most common causes of hip discomfort in curl? (July/August 17)

Sitting too high, being over propper, or being overtucked


What should you do for a student with hip discomfort during clam? (July/August 17)

Help her into a figure four position to eliminate it; if it doesn't help, have her cross one ankle over the other and angle her shins upwards on a diagonal. She can still take either arm position.


What should you do for a student with hip discomfort during SLC? (July/August 17)

Cue them to bend their knees more, and draw them closer towards their torso. If that doesn't work, readjust the mini mat so students can press their low back down and relax their hip flexors. Those with hip flexor issues may need to place it near to their low back at the top of their glutes, others may be fine with it slightly lower.


What's the proper direction for mini mats in HC? (July/August 17)

Either direction is fine


What's the proper direction for students' elbows to point in clam? (July/August 17)

Diagonally outward instead of straight out to keep shoulders safe (similar to flatback)


What's the "why-to" for overtucking? (July/August 17)

Protect your hip flexors and low back


What's a cue that students have lifted their leg too high in plank? (July/August 17)

Their back arches


TRUE OR FALSE: You can give alternating tucks, grips, and circles in second position thigh. (July/August 17)

False; too much on hips


TRUE OR FALSE: You can give bend-stretches in OWLs with palm facing down. (July/August 17)

False; too much for shoulders


When can you teach floor zinger after standing seat? (July/August 17)

Following standing seat facing the center of the room with a gluteus medius focus. Have students come down to the floor and remain facing the center of the room for floor zinger.


When can you give large range zipped up thigh? (July/August 17)

Strong mixed and advanced classes only; less balance with feet together so students need more control


What is the first thing you should check before adjusting a students' mats in LC/FD? (March/April 17)

Test your students' backs before adding support. Place one hand under their shoulder blades and the other behind one thigh. See if you can bend them more forward at their waists.

If they can bend more forward, they are flexible enough to do low curl without mats, however, they may lack the strength to do so. Have them stay holding on. If they still can't maintain it, provide them with support.

If you are unable to bend them forward at their waists, they have a tight back or they have more weight in their upper bodies than they do in their legs. Both will need support to maintain this position and protect their upper bodies.


Where should supportive mats go in LC/FD, and what will it look like for different body proportions? (March/April 17)

Keep in mind that shorter waisted students will look like the props are very close to their low back, but this is where their natural waist is. Longer waisted students may look like the mats are too far back. Look for the bend at the waist to determine if the support is in a good place to further their efforts.


What is the impact of having too much support in LC and how do you fix it? (March/April 17)

When students have too much support, or have it placed too close to their low backs, this will shift the emphasis of the exercise to their hip flexors instead of their abdominals. This is particularly true in low curl with one or both legs up, where students need to be lower than they are in low curl both legs down to protect their hip flexors. In the case of heavier students, it may be more obvious that they are propped very high while having their legs up (looks like it's pinching). To resolve, have students move into LC/FD.


During which sections of class can you teach a spider plank? (Mar/Apr 17)

-In addition to teaching spider plank during the pushup section of warm-up and after curl, you may now teach it between curl sets.


After which curl sets can you NOT teach spider plank? (Mar/Apr 17)

-Do not teach spider plank immediately before or after clam, straight leg clam, L-shape leg walks or leg dancing to avoid overusing the hip flexors in two exercises consecutively. Because of these restrictions, spider plank does not suffice as a rest for the neck.


TRUE OR FALSE: You can teach spider plank and spider push ups in the same class. (Mar/Apr 17)

-Remember that spider plank counts as one of your two allowed planks during mixed classes. Do not combine it with spider pushups.


TRUE OR FALSE: Floor zinger can be taught in parallel. (Mar/Apr 17)

False; Floor zinger can only be taught in a turned-out position. The reason is that it takes longer to feel the gluteus maximus when done in a parallel position, and this exercise needs to be kept short. The zing to the gluteus medius is almost immediate, especially after working it in a turned-out position prior to floor zinger.


TRUE OR FALSE: You should offer the option for students to extend their bottom leg for the glutes stretch after pretzel. (Mar/Apr 17)

False; When teaching the glutes stretch following pretzel, remember that the modification of extending the bottom leg forward is an individually given modification for those with knee restraints. Do not announce this as an option to the whole class as we want to encourage everyone to do the glutes stretch as designed.


TRUE OR FALSE: Students can flex their feet in RPUs. (Mar/Apr 17)

True; As a reminder, students may flex their feet in reverse pushups. It does not impact the exercise. Spend your time on more important issues like hands and torso positions.


Why does hand positioning matter in flatback? (Sept/Oct 17)

Students must have their hands at least slightly wider than their shoulders to protect their joints. With a wider grip, they will also be better able to drop their shoulders. Student may press their forearms against the bar if they find that's more comfortable, but adjust them to keep their arms slightly wider than their shoulders. If students maintain good posture, they'll get an extra workout for their back muscles!


What is the most important element of flatback? (Sept/Oct 17)

Bending forward at the waist; if they anchor their shoulders they miss the opportunity to press their midback against the mat and target their TA (they'll likely feel it in their hips). If they can't bend forward, it's probably because their head is too close to the bar and they need to move.


When are risers useful in flatback? (Sept/Oct 17)

Risers help students feel successful by allowing them to lift their feet with less effort or discomfort in their hips. Risers are useful for students with tight hamstrings )because they have tight hamstrings so bending their legs at that angle is pulling on their back), limited flexibility, tight hip flexors, shoulder discomfort, etc.


TRUE OR FALSE: You should take a riser away from a student whose head is too close to the bar (Sept/Oct 17)

False; There's no need to take a riser away from a student just because her head is too close to the bar. Take the extra time to set her up at the tall bar or stall bar so that her head can clear the bar. This will allow her to bend forward at the waist and make the most of the exercise. Out of tall bar and stall bar spots? The secret is out! In a pinch, use two straps looped over the bar so that students can hold onto the straps and shift their head forward of the bar.


How should you support a student with an S-curve in flatback? (Sept/Oct 17)

Place a small mat horizontally across the part of their spine that is arching away from the mat.


The required turned out position for flatback only consists of two options. What are they? (Sept/Oct 17)

A comfortably wide diamond shape or one ankle crossed on top of the other.


What's the ideal number of subsets for flatback? (Sept/Oct 17)?



Why is flatback placed where it is in class? (Sept/Oct 17)

Flat-back builds the intensity in the curl exercises that follow. With the abdominals warmed up, curl-work becomes more effective and students are more likely to feel the burn sooner rather than later.


TRUE OR FALSE: You may press on a students' back during stretches. (Sept/Oct 17)

False; Pressing on a student's back in any of the stretches is not part of our method. Instead, press shoulders down away from the ears in the back and shoulder stretch, or cue students to prioritize straightening their legs in the hamstring stretch after reverse pushups and the straddle stretch rather than pressing their torso lower.


How should you adjust a student in calf stretch? (Sept/Oct 17)

If a student is bent too far forward, use one hand on the hip and the other on the mid back to shift her back towards you. From there, give her a gentle basic tuck and bend her forward at the waist if needed. Remember, two handed tucks are too powerful in a situation where the torso is not fixed away from the bar. Use a basic tuck in this stretch.


How should you adjust a student in SATB? (Sept/Oct 17)

-Exercise caution when squaring students' hips. Assess what the real cause is for their hips being uneven. Chances are they have limited flexibility. Work with them on holding up higher on their thigh and whisper as you ask them if they can straighten their leg. If not, move them to the stall bar.
-In the side stretch, help students straighten their top arm, but hold back from extending this into a deeper stretch. There are many opportunities to help students improve their posture during this interval by gently pressing their shoulders down away from their ears.


How should you adjust a student in standing quad stretch? (Sept/Oct 17)

If you have time for a hands-on adjustment, get in a basic tuck to someone with an arched back.


How should you adjust a student in the kneeling thigh stretch? (Sept/Oct 17)

-In lunge (?), press shoulders down as they extend their arms up, but avoid testing their back flexibility by guiding their arms back more.
-Instead of squaring their hips in the hamstring stretch, focus instead on placing one hand on their ankle and the other on their low back for support. Use your front hand to shift their ankle more forward or back to better align their thighs (for students who are sitting back on their heel)
-Help those that can't reach the floor comfortably to hold back onto the bar. Supportively remind those students with limited flexibility that this will be a more stable stretch for them.


How should you adjust a student in the Curl-Side to Side Stretch? (Sept/Oct 17)

Do guide students that have their knees below their hips to draw them higher. If you are physically doing this to a student, first draw their knees back to center and up into their chest before lifting them higher in order to protect their hips. Guide their knees to the floor without using force. Allow their shoulders to come up if needed. Many students lack the flexibility to keep their shoulder down as they do this stretch.


How should you adjust a student in the Butterfly Stretch and Strap Stretch? (Sept/Oct 17)

-When teaching the butterfly stretch, help students with the wrong leg position understand how to align their shins and thighs, however, avoid pressing down on a student's legs. If a student simply can't cross at the knees, allow her to do the figure four stretch.
-During the strap stretch, help students understand that to straighten their legs, they may need to hold on lower to their straps.


In what positions can you teach teaching heel lifts with one foot behind the other calf? (Sept/Oct 17)

Facing into the bar from a wide turned out position. To preserve the safety of the joints, this may not be taught in a parallel position or leaning into the bar at an angle.


TRUE OR FALSE: You can do pushups on one leg (Sept/Oct 17)

False; spider push ups is the closest compromise and you need to have one foot down.


When can you teach extended thigh positions in a mixed level class and what are they? (Sept/Oct 17)

Extended thigh positions can only be taught as the last of thigh-work in Mixed (waterski, knee dancing)


Where should students with limited flexibility hold on during roundback? (Sept/Oct 17)

Let students know that they can hold on lower than their calves in the resets. They can hold onto their thighs if needed for limited flexibility. Holding on lower will allow those with limited flexibility to bend their elbows and drop their shoulders, important form points that protect the joints.


When in OWLs choreography can you teach reverse fly lifts? (Sept/Oct 17)

Reverse fly lifts must always be the first choreographic move when teaching one-weight lifts. Teaching reverse fly lifts following other choreography is too much for the shoulder to perform effectively and safely.


Why are low back pain and hamstring tightness related? (Nov/Dec 17)

The hamstrings are attached to the lower part of the pelvis, and the bottom of the hamstrings are attached to the lower leg bone just below the knee joint. Tight hamstrings tend to pull on the pelvis, as the top of the long hamstring (biceps femoris) is attached to the pelvis, which causes the lower back to round. Over time, this postural imbalance will lead to back pain/injury.


How should a student with tight hamstrings modify OWLs? (Nov/Dec 17)

-A student who appears to be tucking in this position (tailbone rolled underneath spine) is often doing so protectively to ease that strain by not lengthening her low back. It is critical that this student work with a shorter, wider stance (1-1½ feet is not much distance!).
-It may also be necessary for her to work with her torso a little higher than the norm (in more severe circumstances, she may face the bar and hold on to it for better stability).
-It's of course also possible for a student to feel discomfort in her working side hamstring, which is a sure sign that she simply needs to step her back foot forward and wider.


TRUE OR FALSE: Students can round their backs in the hamstring stretch at SATB (Nov/Dec 17)



Why is second position thigh uncomfortable for the hamstrings for some people and how can you fix it? (Nov/Dec 17)

Since the biceps femoris pulls on the lower pelvis of students with tight hamstrings, lowering into this position with a grip in the glutes can create a lot of low back discomfort. These students can work much higher to feel more successful, or modify with another exercise as appropriate.


TRUE OR FALSE: Students with tight hamstrings will have trouble with 90 degree bend seat work (Nov/Dec 17)

True. They will also likely have trouble holding the ball behind their knee so allow them to do it without the ball


How can you modify kneeling seat for someone with tight hamstrings? (Nov/Dec 17)

Give them 1-2 risers under their mini mat


Where should you look for hip alignment in foldover? (Nov/Dec 17)

Ribcage rather than hips. If they can't maintain a square position in parallel foldover, let them work in turned out foldover


TRUE OR FALSE: Circles can be taught either direction in seat work. (Nov/Dec 17)

True; Circles in seat-work may be taught in either direction.


TRUE OR FALSE: Circles can be taught either direction in OWLs (Nov/Dec 17)

False; Continue to teach circles by pulling in towards the body first during one-weight lifts to attain better back engagement.


TRUE OR FALSE: in BEL twists, your hips should move as you twist. (BEL Twists Video)

False; only turn at your waist.


What is the maximum number of times you turn with your elbows up in BEL twists? (BEL Twists Video)

2x per side before a reset


What should you triage for in BEL twists? (BEL Twists Video)

Students making it too large, twisting at their hips, elbows drawing behind waist, posture issues, foundation


What's the max number of BEL twists? (BEL Twists Video)

As many as you like!


TRUE OR FALSE: You can finish BEL twists with BEL lifts (BEL Twists Video)



What mats do you need for FBC double leg lifts (FBC Choreographic Variation: Double Leg Lifts Video)?

Same mat setup as SLC: one large one mini


What are the arm options you have for double leg lifts in FBC? (FBC Choreographic Variation: Double Leg Lifts Video)

Extend arms forward slightly out and press into carpet or large mat; extend arms forward and pull down on large mat, or make fists and press side of fists into the floor


Where should your gaze be in double leg lifts in FBC? (FBC Choreographic Variation: Double Leg Lifts Video)

Up to the ceiling


TRUE OR FALSE: Your legs must be all the way straight in double leg lifts in FBC. (FBC Choreographic Variation: Double Leg Lifts Video)

False; only straighten as much as your hamstring flexibility will allow


What do you need to do in double leg lifts in FBC before starting movement? (FBC Choreographic Variation: Double Leg Lifts Video)

Ensure you have a pelvic tilt!


As your legs come in double leg lifts/heel taps in FBC, what should your hands do? (FBC Choreographic Variation: Double Leg Lifts Video)

Either press down into the mat or interlace hands behind head with elbows at a diagonal or a curl ("shift torso forward")


How do you reset in FBC? (FBC Choreographic Variation: Double Leg Lifts Video)

Knees into chest


At what tempo do you lower legs in double leg lifts in FBC? (FBC Choreographic Variation: Double Leg Lifts Video)

2 counts down, 2 counts up; on tempo; 3 counts down and 1 up


How many counts should circles take up in FBC? (FBC Choreographic Variation: Double Leg Lifts Video)

2 counts down, 2 counts to circle back up.


TRUE OR FALSE: You must change directions in FBC circles (FBC Choreographic Variation: Double Leg Lifts Video)



What are the tempo guidelines in heel taps in FBC? (FBC Heel Taps video)

2 counts down 2 counts up; on tempo


TRUE OR FALSE: Your feet must be flexed in heel taps

False; they can be pointed


TRUE OR FALSE: Scissors should be done in parallel (FBC Scissors Video)

False; turned out with pointed feet


When in scissors shoudl you press down into the carpet/curl? (FBC scissors video)

As you're in the hold after your cross


At what tempos can you do scissors? (FBC scissors video)

On tempo or pulse tempo


TRUE OR FALSE: You can lower your legs at more of a diagonal in scissors for more challenge (FBC scissors video)



TRUE OR FALSE: Pregnant women may do BEL twists. (Nov/Dec 17 additional notes)

True; twist is very small


What is the maximum number of allowed different exercises in FC or FBC? (Nov/Dec 17 additional notes)

You may only teach a maximum of 3 different exercises in floor core or flat-back curl series.


What's the maximum number of sets of FBC you can give before giving a reset for the neck? (Nov/Dec 17 additional notes)

Give either plank or high curl to reset the neck after two sets in a row when teaching flat-back curl series (you may give pushups to reset the neck if teaching either Bar Express or Bar Move).


TRUE OR FALSE: You can combine FBC and either of the clam exercises. (Nov/Dec 17 additional notes)

False; Do not combine any flat-back curl variations with clam or straight leg clam.


How should pre-natal students modify FBC? (Nov/Dec 17 additional notes)

Pre-natal students should modify with any of the other approved curl exercises as they normally would.


In FBC double leg lifts, what's the maximum time you can do a hold at a lowered position? (Nov/Dec 17 additional notes)

Hold at a lower position for a maximum of 8 on-tempo counts.


What's the maximum number of reps you can give in FBC double leg lifts/circles? (Nov/Dec 17 additional notes)

Give a max of 20 on-tempo reps and 10 2-count reps.
Give a max of 5 circles in each direction.


How should students with hip/low back issues modify FBC ? (Nov/Dec 17 additional notes)

Students with sensitive hips and lower backs should work with their legs bent or closer to them just like in straight leg clam. They may also find an additional small mat more supportive.


How should students with an S-curve/prominent glutes modify FBC ? (Nov/Dec 17 additional notes)

Students with an S curve or more predominant gluteus maximus can slide forward off the large mat so the lower back pushes into the large mat to fill the gap in their spine.


How should students who are post-natal or have diastasis recti (or other trouble anchoring low back) modify FBC ? (Nov/Dec 17 additional notes)

Students who are post-natal, have diastasis recti or have difficulty anchoring their lower backs can use two small mats for support and keep their heads down.


How should students with neck issues modify FBC ? (Nov/Dec 17 additional notes)

Students with neck issues should keep their heads down on the mat with their palms pressing downwards.


TRUE OR FALSE: Students can do ILLs lower than hip height if they have hip flexor issues. (Jan/Feb 18)



TRUE OR FALSE: Students with an S-curve should flatten out their backs during standing arm work. (Jan/Feb 18)

False; if they do this they are overtucking. They should still have an S-curve.


Why should you look for rounded upper backs during arm work? (Jan/Feb 18)

When the upper back is overly rounded, this is often an indicator that the lower half is tucked.


TRUE OR FALSE: Students can work TOO low in second position thigh. (Jan/Feb 18)

True; they should be at a position where their shins are vertical but they aren't crunching their hip flexors


What is the ideal position for students' backs to be in in OWLs? (Jan/Feb 18)

Students should work at an almost horizontal position. Anything lower allows the joints (and hip flexors) to do the work instead of the postural muscles. Allow students to work even higher than normal if it helps to alleviate their hip flexor discomfort. Students may also do this exercise facing the bar in order to hold on to something stable and keep their torso higher for hip discomfort in extreme cases.


TRUE OR FALSE: Square hips are important in OWLs. (Jan/Feb 18)

False; What is important is that the shoulders are side by side. Students can often achieve this by stepping their back foot out wider, using a smaller weight and squaring their ribcages.


How should a student with hip discomfort modify turned out thigh positions? (Jan/Feb 18)

Allow students to modify turned out positions with parallel positions.


In diamond thigh and second position, do students GRIP their glutes or TUCK their seats? (Jan/Feb 18)



In waterski thigh and knee dancing, what should the ribcage, hips, and back look like? (Jan/Feb 18)

-Those with very flexible backs will be able to overtuck in waterski thigh and knee dancing; the lower back will look slightly rounded These students need a basic untuck.
-Bend students more forward at their waists to avoid overstretching their hips and straining their backs. The ribcage should look more forward than the hips in these positions.


How can students with hip discomfort modify leg lifts? (Jan/Feb 18)

-Students with discomfort can take a turned-out position if that feels better.
-Often a small bend stretching motion will feel better than lifting.
-They can always modify with another low-heeled set if they still feel uncomfortable.


How should you modify foldover for a student with hip discomfort? (Jan/Feb 18)

-Put them at a stall bar as it gives them a little more leverage to keep their torso slightly higher than horizontal.
-Allow them to work with their working side hip slightly higher than the other. If their working foot and knee naturally turns out when in a parallel position, this is fine as they are still working all of the right muscles (by turning their leg downward to angle their knee towards the floor, you will inadvertently pull on their hips flexors and possibly pull on tight hamstrings).
-If none of this works, put your student into the modification and raise her/his torso a little higher and align her/his working leg diagonally following the same line. Tucking may further exacerbate hip issues, so diagonal seat (while an option) may not feel better but the modification should.


For students with hip flexor discomfort, where should their knees be during Standing Seat, Waterski Seat, Kneeling Seat? (Jan/Feb 18)

Slightly forward of their supportive leg


How should a student who is sinking into their supporting hip modify standing seat on profile? (Jan/Feb 18)

Allow them to work slightly away from the bar in order for them to pull out of their standing hip. If this continues to bother them, have them modify by facing the bar 2/3rds of an arm's length away.


How should a student with hip flexor discomfort modify arabesque? (Jan/Feb 18)

Work with their torso slightly higher and their leg slightly lower to alleviate hip discomfort. As long as the torso and leg follow the same diagonal line, they will still be working the right muscles and protecting their backs.


How should a student with hip flexor discomfort modify diagonal seat? (Jan/Feb 18)

-Try raising their working hip slightly higher.
-Lessen their tuck
-Move to standing seat if all else fails


How should students with hip flexor discomfort modify roundback? (Jan/Feb 18)

They should sit lower down (navel almost horizontal) or hold on the whole time; they should NOT lie down


TRUE OR FALSE: Tell students to keep their shoulders at the same height in KSC when they lift their elbows (Jan/Feb 18)

False; telling them to keep their shoulders at the same height if they lift their elbows as this will often have them curling too high.


How should students with hip discomfort modify HC? (Jan/Feb 18)

In high curl, help students find a true 45-degree angle. If they can't sustain it, give them a riser. If they still have issues sustaining it and/or tell you that their hips are bothering them, add another riser.


How should you HOA in FBC to address the pelvic tilt? (Jan/Feb 18)

Give a basic tuck to press hips down


What may be at the root of a student who is unable to maintain a pelvic tilt in FBC? (Jan/Feb 18)

Incorrect mat placement


How many sets of FBC can you do before a reset for students' neck? (Jan/Feb 18)

Keep in mind that you may only give two exercises in a row before you have to reset your students' necks with a plank or high curl


When in FBC round-back and low curl L-shape choreography should you give the L option? (Jan/Feb 18)

Before students are moving


TRUE OR FALSE: You can teach bend-stretches with OWLs palm facing down. (Jan/Feb 18)

False; bend-stretching choreography may not be taught in conjunction with the palm facing down during one-weight lifts. This can impact the shoulder joint.


In which exercises can you use very fast tempos? (Jan/Feb 18)

Very fast tempos may only be taught when squeezing a small mat or ball between the thighs, flat-back small open-closes in a parallel position, low curl legs up as quick Pilates-style arm pulses, and back dancing.


In which curl exercises do students need to grip their glutes? (Jan/Feb 18)



What's the fastest you can teach presses back in knee dancing? (Jan/Feb 18)

Presses back in knee-dancing may never be taught faster than on-tempo.


TRUE OR FALSE: You can give reverse fly lifts on tempo. (RFL video)

False; 2-count only


TRUE OR FALSE: You can ONLY teach reverse fly lifts in OWLs. (RFL video)

False; you should end in a traditional OWL position.


What are the 3 required modifications for ANY stage of pregnancy? (Prenatal Videos)

Splits, cobra, hanging on stall bar


What are the 3 required modifications for 20+ weeks of pregnancy? (Prenatal Videos)

No twisting, foldover, arabesque, or pretzel on profile, and take 3/4 mats during RB


What are the optional modifications during pregnancy? (Prenatal videos)

Plank/push-ups at the bar
SATB can be done under the bar
Low-heeled set instead of chair
Back dancing kneeling
Final stretch sitting up


TRUE OR FALSE: P+ students must modify push-ups or plank. (Prenatal videos)

False; they can modify if they want to.


TRUE OR FALSE: Arms can be straight in plank modified at the bar. (Prenatal videos)

True; they can be straight or bent.


How should a person modifying plank at the bar do the puppy stretch? (Prenatal videos)

Kneel down and hold onto the bar with knees beneath them; let chest fall through arms


How can P+ women modify SATB? (Prenatal videos)

Come down just like SUTB, rotate on knee and open up chest for waist stretch, then rotate back and let chest fall again


How can P+ women modify standing seat on profile? (Prenatal videos)

Standing seat facing in


TRUE OR FALSE: Pregnant students may do zinger. (Prenatal videos)

True; they should work higher with their front foot flat on the floor.


TRUE OR FALSE: Students with sciatic may do pretzel. (Prenatal videos)

False; have them modify with standing seat gluteus medius or diagonal seat in turnout


TRUE OR FALSE: Pregnant women can do pretzel on profile (Prenatal videos)

False; they won't have enough space to be in good form and protect their back. They should slide over and do regular pretzel just faced on profile


How should a pregnant woman with low back pain modify pretzel? (Prenatal videos)

She can sit on two risers; she can place her hand on the floor. If she needs to lean more at a diagonal she can come to her elbow but her elbow should be on top of two risers.


TRUE OR FALSE: Pregnant students must remove the ball between thighs during flatback. (Prenatal videos)

False; they may want to take it out if it's not comfortable but they don't have to.


How should a P+ student adjust mats for high curl? (Prenatal videos)

They should keep their 3 stairstacked risers the same but should sit up higher.


TRUE OR FALSE: P+ students can do HCB. (Prenatal videos)

True; keep their 3 mats and put the ball behind them.


How should a P+ woman modify clam or SLC? (Prenatal videos)



TRUE OR FALSE: You can NEVER remove a pregnant woman's supportive mats in curl (Prenatal videos)

False; in KSC, if three/four mats is causing them to shrug, reduce mats to two and use minis if they need extra support.


TRUE OR FALSE: Students should arch their backs during cat stretch. (Prenatal videos)

False; they should just go from a rounded spine to a flat spine.


How should P+ students modify upside down butterfly stretch? (Prenatal videos)

Half lotus sitting up for figure 4 laying down