Pilates Swimming and Breast Stroke Techniques

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Questions and Answers

Match the exercise with its primary purpose:

Breast Stroke = Thoracic mobility in extension Swimming = Co-ordination

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:

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:

Breast Stroke = Add leg beats Swimming = Arms only in prone position Signup and view all the answers

Match the exercise with its progressions:

Breast Stroke = Add leg beats Swimming = Decrease speed Signup and view all the answers

Match the exercise with its visualizations:

Breast Stroke = Lengthening the crown of head from sacrum Swimming = Thinking about lifting the chest higher Signup and view all the answers

Match the exercise with its watch points:

Breast Stroke = Focus on lengthening forward Swimming = Keep alignment through the cervical spine Signup and view all the answers

Match the small equipment with the exercise:

Breast Stroke = Use of yoga block Swimming = Hands on soft ball Signup and view all the answers

Match the exercise names with their purposes:

Pelvic clocks = Isolate the pelvis Soft ball under sacrum = Provide proprioceptive feedback NeuroPilates cues = Emphasize good movement Confidence in instructor's tone = Enhance participant trust Signup and view all the answers

Match the cueing techniques with their descriptions:

Simple cues for first repetitions = Focus on the movement only Adding teaching points later = Enhance understanding after practice Muscle contraction cues = Can create tension if overused Personalized cueing = Reflect instructor's individual style Signup and view all the answers

Match the teaching aspects with their importance:

Clarity of cues = Crucial for effective instruction Experience in teaching = Builds confidence over time SAID principle = You improve in what you practice Be present in class = Ensure participant engagement Signup and view all the answers

Match the comments on instructor behavior with their implications:

Instructor counting minutes = Lack of engagement Providing a service = Not a training partner Focusing on repetitions only = Missing instructional value Encouraging self-expression = Promotes instructor authenticity Signup and view all the answers

Match the elements of a good exercise demonstration with their purposes:

Naming the exercise = Sets context for participants Demonstrating movements = Provides visual learning Main teaching points = Clarifies key focus areas Purpose of the exercise = Informs participants' goals Signup and view all the answers

Match the feedback mechanisms with their benefits:

Proprioceptive feedback = Enhances body awareness Clarity in cueing = Facilitates correct execution Gradual progression in cues = Improves understanding over time Instructor confidence = Elevates class aura Signup and view all the answers

Match the recommended practices for instructors with the outcomes:

Practice teaching regularly = Boosts confidence Personalize movements descriptions = Engages participants Focus on good movement = Supports muscle activation naturally Maintain presence in class = Fosters participant connection Signup and view all the answers

Match the cueing principles with their applications:

Cues emphasizing good movement = Promote natural muscle activation Initial cues as simple as possible = Ensures clarity in communication Adding complexity after repetitions = Encourages deeper understanding Avoid excessive muscle cues = Reduces tension in movement Signup and view all the answers

Match the following Pilates exercises with their primary purpose:

Pelvic Tilts = Mobilizing and stabilizing the pelvis The Hundred = Warm-up and breathing exercise The Curl Up = Strengthening the abdominal muscles Shoulder Bridge = Activating the glutes and hamstrings Signup and view all the answers

Match the following Pilates exercises with the correct family they belong to:

The Swan = Back Extension Family The Roll Up = Roll Up Family Rolling like a ball = Rolling Back Family Side Lying leg lifts = Side Lying Family Signup and view all the answers

Match the following Pilates exercises with their benefit:

Toe Taps = Improving coordination and core strength The Dart = Strengthening the back muscles The Teaser = Building core strength and control The Side Kick = Strengthening the hip abductors Signup and view all the answers

Match the following Pilates exercises with their primary focus:

The Roll Over = Creating pelvic mobility Double Leg Kick = Strengthening the glutes and back The Saw = Improving spinal rotation Criss Cross = Targeting the obliques Signup and view all the answers

Match the following exercises to their descriptions:

The One Leg Circle = Circular leg motion to enhance hip stability The Clam = Strengthening the outer thighs The Neck Pull = Challenging core control with resistance Swimming = Enhancing back extension and coordination Signup and view all the answers

Match the following Pilates exercises with their appropriate preparatory form:

The Roll Up Prep = Preparation for the Roll Up The Swan Prep = Preparation for the Swan The Jackknife = A more advanced variation of rolling exercises The One Leg Stretch = Reinforcing core engagement Signup and view all the answers

Match the following Pilates movements with their key focus areas:

The Side Bend = Lateral strength and flexibility Scissors = Improving leg coordination and flexibility The Breast Stroke = Back extension and breath control Rocking = Increasing spinal flexibility and strength Signup and view all the answers

Match the following exercises with their primary target muscle groups:

Hip Opener Circles = Hip flexors and abductors The Bicycle = Abdominal muscles and obliques The Leg Pull Front = Core stability and shoulder strength The Crab = Core strength and stability Signup and view all the answers

Match the following exercises with their main purpose in a session:

The Roll Over = Enhancing spinal articulation The Teaser = Strengthening core and improving balance The Swan = Expanding chest and strengthening the back The Push Up = Building upper body strength Signup and view all the answers

Match the following Pilates exercises with their corresponding effects:

The Leg Pull Back = Stabilizing and strengthening the posterior The Curl Up = Isolating abdominal muscles for strength Double Leg Stretch = Simultaneously engaging core and limbs The Seal = Developing control and rhythm Signup and view all the answers

Match the following Pilates exercises with their execution style:

The Neck Pull = Controlled movement involving core The One Leg Circle = Flowing and circular leg motion The Hip Twist = Rotational movement focusing on the spine The Scissors = Alternating leg action for core engagement Signup and view all the answers

Match the following Pilates exercises with their advanced variations:

The Corkscrew = Developing rotation with control The Teaser = Challenging balance and strength The Boomerang = Combining rolling and balance The Side Kick Kneeling = Enhanced strength in a kneeling position Signup and view all the answers

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.