Podcast
Questions and Answers
Match the exercise with its primary purpose:
Match the exercise with its primary purpose:
Breast Stroke = Thoracic mobility in extension Swimming = Co-ordination
Match the exercise with its setup position:
Match the exercise with its setup position:
Breast Stroke = Lying on back Swimming = Sitting up with legs extended
Match the exercise with its associated cues:
Match the exercise with its associated cues:
Breast Stroke = Inhale to take the arms round to the sides Swimming = Visualize stabilizing drinks on the lower back
Match the exercise with a modification technique:
Match the exercise with a modification technique:
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Match the exercise with its progressions:
Match the exercise with its progressions:
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Match the exercise with its visualizations:
Match the exercise with its visualizations:
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Match the exercise with its watch points:
Match the exercise with its watch points:
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Match the small equipment with the exercise:
Match the small equipment with the exercise:
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Match the exercise names with their purposes:
Match the exercise names with their purposes:
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Match the cueing techniques with their descriptions:
Match the cueing techniques with their descriptions:
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Match the teaching aspects with their importance:
Match the teaching aspects with their importance:
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Match the comments on instructor behavior with their implications:
Match the comments on instructor behavior with their implications:
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Match the elements of a good exercise demonstration with their purposes:
Match the elements of a good exercise demonstration with their purposes:
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Match the feedback mechanisms with their benefits:
Match the feedback mechanisms with their benefits:
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Match the recommended practices for instructors with the outcomes:
Match the recommended practices for instructors with the outcomes:
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Match the cueing principles with their applications:
Match the cueing principles with their applications:
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Match the following Pilates exercises with their primary purpose:
Match the following Pilates exercises with their primary purpose:
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Match the following Pilates exercises with the correct family they belong to:
Match the following Pilates exercises with the correct family they belong to:
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Match the following Pilates exercises with their benefit:
Match the following Pilates exercises with their benefit:
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Match the following Pilates exercises with their primary focus:
Match the following Pilates exercises with their primary focus:
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Match the following exercises to their descriptions:
Match the following exercises to their descriptions:
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Match the following Pilates exercises with their appropriate preparatory form:
Match the following Pilates exercises with their appropriate preparatory form:
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Match the following Pilates movements with their key focus areas:
Match the following Pilates movements with their key focus areas:
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Match the following exercises with their primary target muscle groups:
Match the following exercises with their primary target muscle groups:
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Match the following exercises with their main purpose in a session:
Match the following exercises with their main purpose in a session:
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Match the following Pilates exercises with their corresponding effects:
Match the following Pilates exercises with their corresponding effects:
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Match the following Pilates exercises with their execution style:
Match the following Pilates exercises with their execution style:
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Match the following Pilates exercises with their advanced variations:
Match the following Pilates exercises with their advanced variations:
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Study Notes
The Breast Stroke
- Purpose: Strengthen and activate back extensors, improve thoracic mobility in extension.
- Setup: Lie prone, arms bent by side, spine extended.
- Cues: Inhale to prepare, exhale to reach arms forward by ears, inhale to take arms round to sides lifting chest, exhale to return.
- Watch points: Ensure back of neck remains long, legs remain on the floor, focus on lengthening forward rather than height.
- Visualizations: Imagine swimming breaststroke in a pool, visualize lengthening crown of head away from sacrum.
- Modifications: Reduce coordination and just reach arms by ears and back.
- Progressions: Add leg beats, add swimming legs.
- Small equipment: Foam roller under hands while legs kick.
Swimming
- Purpose: Build lumbar stability, develop coordination.
- Setup: Lie prone with arms lengthened overhead, legs lengthened, neutral pelvis, focus on breathing.
- Cues: Inhale to prepare, exhale to extend thoracic spine and legs, inhale to reach opposite arm and leg higher, exhale continue with 5 reaches on exhale, repeat for 30-50 counts, then inhale hold reach exhale return.
- Watch points: Ensure pelvis remains stable, maintain alignment through cervical spine, avoid shoulder tension in upper and mid traps, watch for swaying.
- Visualizations: Visualize crown of head reaching away from toes, imagine stabilizing a drink on lower back
- Modifications: Prone legs only, Prone arms only, prone hover arms and legs without contralateral reaches, decrease speed.
- Progressions: Increase speed (10 counts for each breath), balance over BOSU, arc barrel or bolster.
- Small equipment: Balance over BOSU, arc barrel or bolster, hands on foam roller or soft ball during legs only with ASIS over bolster.
Training Rules
- Never move into pain.
- If experiencing pain, reduce range of motion or slow down.
- Maintain axial lengthening (long spine) in all exercises.
- Concentrate on the exercise.
- Balance tension and relaxation.
Pilates Family Groups
- The Supine Core-work Family: Pelvic tilts, Toe taps, The Curl up, The Hundred, The One Leg Circle, The One Leg Stretch, Criss Cross, Double Leg Stretch, Scissors, The Bicycle, Shoulder Bridge.
- The Back Extension Family: The Swan Prep, The Swan, The Dart, The Breast Stroke, Swimming, Single Leg Kick, Double Leg Kick, Rocking.
- The Roll Up Family: The Roll Up Prep, The Roll Up, The Neck Pull Prep, The Neck Pull, The Teaser.
- The Rolling Back Family: Rolling like a ball, Open Leg Rocker, The Seal, The Crab.
- The Seated Family: Spine Stretch Forward, The Spine Twist, The Saw, The Hip Twist.
- The Side Lying Family: Side Lying leg lifts, The Side Kick, The Clam, Develope, Hip Opener Circles, Side Kick Kneeling.
- The Roll Over Family: The Roll Over Prep, The Roll Over, The Jackknife, The Corkscrew, The Boomerang, Control Balance.
- The Plank Family: The Leg Pull Front, The Leg Pull Back, The Side Bend, The Push Up.
Use of Small Equipment
- Small equipment adds variety and difficulty to exercises.
- Equipment can serve as a modification to provide proprioceptive feedback during movement.
Teaching the Movements
- Name the exercise.
- Explain its purpose.
- Demonstrate the movement.
- Outline main teaching points (maximum 3).
Cueing the Movements
- Use clear and concise cues.
- Cue the first two repetitions simply.
- Add more teaching and focus points after the initial repetitions.
- Cue good movement rather than muscle activation.
Instructor Presence
- Be present and attentive during the class.
- Provide a service to the participants.
- Avoid simply counting repetitions.
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Description
Explore the fundamental techniques for the Breast Stroke and Swimming exercises in Pilates. This quiz focuses on strengthening the back, enhancing thoracic mobility, and improving lumbar stability. Test your knowledge on the setups, cues, visualizations, and modifications for both exercises.