Tutor: Sue Ward

Tutor: Sue Ward

Level 3 MATWORK Pilates UnitUnitUnitUnit1:2:3:4:Level 3 A&PSupport Clients worksheetH&S worksheetPrinciples of EFHThose who are already L2/L3 will beaccredited for Units recognised by AIQ.

5. Principles of Pilates Matwork6. Programming Pilates Matwork7. Instructing Pilates MatworkYou must be successful in all 7 Units in orderto gain the L3 Pilates qualification.

Learning OutcomesBy the end of this session you will be able to Summarise the history of Joseph Pilates Explain the original principles and fundamentals of JosephPilates, to include: breathing concentration control centring precision flow alignment Show an awareness of the repertoire of the 34 original Pilatesmatwork exercises

Joseph Pilates wasborn nearDüsseldorf,Germany onDecember 9th1880**Some biog dates differJoseph Pilates, age 59

Skinny & sickly child. He suffered from asthma,rickets and rheumatic fever. Bullied Studied from anatomy books and watchedanimals to see how they moved. Studied both Eastern and Western forms ofexercise, including yoga By 14 he was modelling for anatomy charts

1912 - Englandtrained as a boxer and found employment as acircus performerIn 1914 after WWI broke out he was interned inLancaster. There he taught wrestling and selfdefenceIt was here that he began refining and teaching hisminimal equipment system of mat exercises thatlater became "Contrology".

Pilates was later transferred to The Isle of ManHe asked to be allowed to help the patients in theinfirmary with exercise.“You can do anything you like with them, as long asthey stay in bed".Pilates took apart the hospital beds.This was the first version of “The Cadillac”

1919 Pilates returned to GermanyBegan training the Hamburg Military Police as wellas taking on personal clients.Discovers dance and his method gained favour inthe dance community, primarily through Rudolf vonLaban, (one of the founders of European ModernDance)In 1923 Pilates was invited to train the New GermanArmy but he was not happy with the politicaldirection of GermanyLeaves for the USA

On his way to America Joe (now 45) met Clara They took over a boxing gym on Eighth Ave,New York Dancers everywhere! Joe’s system of "Contrology" was used in therehabilitation and training of many dancers “Contrology” comprises Pilates’ original 34exercises

Pilates trained many‘apprentices’ (known as “TheElders”) who went on to opentheir own studiosFirst studioRon FletcherKathy GrantEve GentryBruce KingCarol TrierMary PilatesBob Fitzgerald Jay GrimesBob SeedRomana Krysanowski

Pilates died in 1967Cause is thought to be advanced emphysema– the result of smoking cigars for too manyyears. Other biogs say he died in a fire.Clara Pilates, regarded by many asthe more superior teacher, continuedto teach and run the studio until theend of her life in 1977.Pilates in his 80s

Alan HerdmanVisits NY in the late 1960sWorks with Carol Trier and Bob FitzgeraldBrings ‘Pilates’ back to London in the early70sApprentices of Herdman develop their ownschools:Michael KingGordon ThompsonDreas Reyneke

Cherry Baker – Modern Pilates (UK)Michael King – Pilates InstituteLyn Robinson and Gordon Thompson – BodyControl PilatesLindsay & Moira Merrithew - Stott PilatesMari Winsor – Winsor PilatesPenny Latey – dancer who studied with DreasReyneke.

The Development of Pilates in The UKThe first UK studio was established in London in 1970 at The Place atLondon Contemporary Dance by Alan Herdman, a London-baseddancer and teacher who had studied Pilates in New York in the late1960’sPilates remained London and studio based for many years, only reallyreaching a wider audience following the publication of the first everPilates book written for the general public‘Body Control The Pilates Way’ by Lynne Robinson and GordonThomson. (1997)In the UK there are now many different schools and approaches toThe Pilates Method.

Pure Modern Core Stability Functional Mat based Equipment Small equipment

The development of Pilates can be seen as atree:Joseph Pilates is the Trunk of the TreeThe main branches are The EldersThe smaller branches are the subsequentteachers who developed their own schoolsand genres of Pilates(we are probably best likened tothe leaves of the tree!)

Schools tend to adhere to basic key Pilatesprinciples – but may modify around the edges.‘Modern’ schools offer approaches influenced bycurrent day thinking e.g. bracing versus flat back,hollowing or imprint; removal of contraindicatedelements.Exercises performed without the application orintegration of Pilates principles ARE NOT PILATESEXERCISES.

For some years, the Pilates name was atrademark.Only people who went through a very specificprogram could use the name Pilates.Everyone else used “Pilates based” or "PilatesInspired”.In 2000, after a four-year legal battle thecourts declared that the name Pilates stoodfor an exercise system and could not betrademarked.

THE BARREL

This course will qualify you to teach matbased PilatesThe use of large Pilates equipment requiresseparate certificationYou will be able to use small pieces of studioequipmentSuch as

Return to Life Through Contrology and YourHealth Presentation DynamicsThe Anatomy of Pilates [Paul Massey] Lotus PublishingPilates Method [Debbie Lawrence] A&C Black

3 phasesBeginning – middle – end preparation phase (warm up) main phase closing phase (cool down)

Standing (both feet, single foot)Seated (crook, staff, cross-legged, straddle)Kneeling (low kneel and high kneel)Prone lying (flat and elevated on elbows)Prone plank (press up position)Side lying and side kneelingQuadruped (all fours)Supine (crook knee, corpse, table-top)Supine plank (knees bent/legs long)

to ‘prepare’ the client mentally and physically forthe main content.establish/refresh the principles andfundamentals of Pilates techniqueExercises should focus on: Releasing of tensionConcentration/focus – mind-bodyAwareness of postural alignment – finding ‘neutral’Breathing technique‘Switching on’ the core musclesMobilisation (limbering up)

Can be performed standing or lyingEnsure body is aligned from head to feetEnsure body is warmed and mobilised fromhead to feetSpecial attention to spineA-B-C FUNDAMENTALS tion)FUNDAMENTALS

breathing concentration control centring precision flow

Inhale to prepareExhale on the effort – switching on stabilisersInhale on the “return”The exhale phase may be concentric or eccentricAvoid breath holdingExhaling assists with TA engagementThoracic breathing (middle)Lower ribcage will moveThoracic breathing (upper)Little or no movement – shallow breathing.

Breathing Correct techniques are central to PilatesMaking maximum use of the expansion of theribcage and therefore the lower lungs.Utilising the timing of the breath to maximise theeffectiveness of the movements.Each exercise has its own breathing pattern. You linkmovement and breathBreathing patterns for each exercise should belearnt and followed to achieve maximum benefitfrom the exercises.

Concentration Exercises which help focus are an essentialpart of the Preparation phase –withoutappropriate focus, correct alignment may belost or faulty movements performed.be mindful of all movement focus shouldbe on the present, not the end resultUnlike other fitness training, the number ofrepetitions, sets or the amount of resistance isnot as important as the quality of themovements.

Control ‘Contrology’ requires clients to concentrate fullyand maintain control of their bodies throughoutthe whole session.Co-ordination is the ability to perform smoothand accurate movements.Balance is the ability to maintain equilibrium orcentre of mass over the base of support.Pilates aims to fine tune co-ordination andbalance skills so that the mind and body worktogether as you perform all the exercisesInitially, this is a conscious learning process but,with sufficient practice, the movements become“automatic”.

Centring The ability to control your movements fromthe centre or core lies at the heart of PilatesThe term ‘core stability’ is sometimes referredto in Pilates as “The Powerhouse”To encourage use of the deep abdominals tohelp protect the spine Joseph Pilates used thecue ‘navel to spine’ when he was teachingToday, different schools of Pilates haveadopted a wide variety of cues to help clientsengage their ‘centre’.“Brace” versus “hollow”

Precision Precision of movement requires: Total concentration Control of the breath Alignment of the body The use of centringNo part of the body should be uncontrolledThe precise angle of the head neck, shoulders,elbows, hips, knees, ankles, feet are allimportant

Flowing Movements This should naturally result if all the Pilatesprinciples are implemented and integratedThe Full mat sequence is choreographed toflow naturally and be performed with precisionand control.Movements should feel dynamic, with a focuson grace and ease of movement.Although often difficult for a new client, evenwhen teaching the Pilates fundamentalexercises, flowing movement should beencouraged

Refer to the handout

Learning OutcomesCan you now? Summarise the history of Joseph Pilates Explain the original principles andfundamentals of Joseph Pilates Show an awareness of the repertoire of the 34original Pilates matwork exercises Understand the structure and basic content ofa class

Pilates remained London and studio based for many years, only really reaching a wider audience following the publication of the first ever Pilates book written for the general public ‘ Body Control The Pilates Way ’ by Lynne Robinson and Gordon Thomson. (1997) In the UK there are now many different schoo