FRA Presents: Pilates Based Exercise & Philosophy

1. FRA Presents:Pilates Based Exercise & Philosophy By Judi Powers, MS

2. History and Background • Who is Joseph Pilates? • He is the founder of the Pilates Method of “Contrology”.

3. What is Pilates? • It is the last name of Joseph H. Pilates, the developer of the popular and beneficial discipline of physical fitness exercises. • It consists of the original set of 34 exercises that has been expanded and modified by trainers and certification organizations world wide. • It is the registered trademark of Pilates, Inc.

4. What is the Pilates Method? “The Pilates Method is an exercise system focused on improving the total body without building bulk.”

5. What are the Benefits of Pilates Based Exercises? • Strengthens Muscles • Improves Posture • Increases Flexibility • Enhances Balance • Unites Mind-Body Connection

6. What is the Philosophy of J.H. Pilates? Healthy Body Healthy Mind Healthy Life More Balanced World

7. The Philosophy of J. Pilates . . . Joseph Pilates stated: “Physical Fitness is the first requisite of happiness.”

8. Born 1880 in Germany Difficult childhood, suffered from asthma, rickets and rheumatic fever. To strengthen himself he studied: body building, gymnastics, skiing and diving. 1912 he went to England World War I he was detained as an “enemy alien” Trained other Germans with his fitness regime. Where did Joseph Pilates come from?

9. J. H. Pilates Biography • Returned to Germany after war and served as hospital orderly • Trained non-ambulatory patients whom doctors reported improved faster • German government requested he train the German Army • 1926 he decided to go to America • Met Clara, his wife on the boat to America • They started NY studio

10. J. H. Pilates Biography • His teaching attracted many famous dancers • Martha Graham and George Ballenchine sent him many clients • 1945 he wrote the book Return to Life • He lived a full life to the age of 87

11. What is “Contrology”? Pilates stated: “Contrology is the complete coordination of body, mind, and spirit.”

12. “Physical fitness can neither be achieved by wishful thinking nor outright purchase” --Joseph Pilates Physical Fitness

13. What are the Certification Organizations? Certification

14. The Pilates Studio Certification • Must complete program in one year • Total cost is $3,200 • Two Phases of training • Academic Study • Seminar Series: Weekends/weekdays 12 days • Apprenticeship • Certification requires 600 hours of training Trademarked

15. The Pilates Studio • Thought to be the original Pilates certification • Has training centers all over the world • 400 members in Pilates Guild • Web site lists all Certified Instructors

16. Stott Conditioning CertificationsTHE CONTEMPORARY APPROACH TO J. H. PILATES • Must complete each program in one year • Total cost per program $700 plus materials • Two phases of training • Academic Study • Observation and Practice Teaching

17. Stott Conditioning • Multiple Levels of Study • Mat Intensive • Reformer Intensive • Cadillac, Chair & Barrel Intensive • Injury & Special Populations • Weekend Anatomy

18. The Physicalmind Institute Certifications: • A revision of the original program (1991) to meet growing demand. Modern fitness professional needs for mind-body skills. • Three programs formats: • Weekend: Initiation 101 $295 + 110 • 10 weeks: Concentration 101 $1,900. + 685 • 8 day: Concentration 201 $1,000

19. Anatomy and Movement Scapula Sternum Ribs Xiphoid Notch Anterior Superior Iliac Spine (ASIS) Linea Alba Pubic Bone

20. Which muscles are working? • Need to know muscles • Need to know the joint actions they cause • Common Terms: • Concentric • Eccentric • Isometic • Agonist • Antagonist • Stabilizer

21. What is Core Stabilization? Stabilization is the strengthening of the key, core muscle groups which support the body. Pilates, referred to this area as your “Powerhouse”. He referred to the torso as this location. All movement initiates from this area.

22. Rectus abdominis Internal obliques External obliques Transverse abdominis Muscle Insertion Muscle Origin Joint Function “Powerhouse” Muscles:

23. Back Bones & Muscles • Erector Spinae Group • Sacrospinalis • Joint action: • Extension of Spine • Unilateral contraction causes side bending & rotation Cervical (C1-C7) Thoracic (T1-T12) Lumbar (L1-L5) Sacrum Coccyx (tailbone)

24. Shoulder Muscles & Stabilizers • Rotator Cuff Muscles: Supraspinatus, Infraspinatus, Teres minor and Subscapularis • Trapezius Upper, Middle, Lower • Deltoid Anterior, Medial, Posterior • Rhomboids, Serratus Anterior • Pectoralis Major & Minor • Latissimus dorsi

25. Hip Muscles • Iliopsoas • External Hip Rotators • Piriformis

26. Hip Flexor – Iliopsoas • Origin: T12 and L5 – L1 from the bodies of these vertebrae • Insertion: on the Lesser and Greater Trochanter of Femur • Function: Primary Hip Flexor

27. Posterior portion Levator Scapulae Splenius capitis Upper trapezius Anterior portion Sternocleidomastoid Cervical Spinal extension in prone position Cervical Spinal flexion in supine position Cervical Spinal Muscles

28. Concentration Control Center Fluidity Precision Breath Imagination Intuition Integration -Pilates Method The Mat Work Principles

29. Principles to Review • Breathing Patterns • Pelvic Girdle Movement “Neutral Spine” “Imprinted Spine” • Scapular Placement • Head and Cervical Spine Movement • Rib Cage Movement -Stott Conditioning