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Fitness Topics (Posture considerations for Mat Pilates (Posture (Neutral…
Fitness Topics
Posture considerations for Mat Pilates
Postural assessment
- extension of health screen process by Pilates teacher (see Tool)
Lateral assessment
-
LOG side ASIS (ant sup iliac spine) &
PSIS (post sup iliac spine) parallel
Anterior pelvic tilt
most common
Posterior assessment
-
LOG central vertical. Feet 10cm apart
Ideal posture
= neutral body position even distribute gravity
Promote mechanical, neurological & chemical (hormone) efficiency
LOG Line of gravity centre plumb line centre
Kyphosis
abnormal curve upper thoracic & lower cervical spine
Hump or upper crossed syndrome
Weak
neck flexors & mid/lower trapezius, hip flexors
Tight
upper trapezius & neck extensor
Corrective
Strengthen
neck flexors, ext obliques, rhomboids, posterior deltoids
Stretch
neck extensors, hip flexors, lower erector spinae, pecs, deltoids
Lordosis
Corrective
Massage & stretch
hip flexors and spinal erectors
Strengthen
abdominal (rectus abdom & external obliques) and hamstrings if weak
Weak
rectus abdominals, gluteals, hamstrings
Tight
thoracic-lumbar extensors, hamstrings,
Flat back
Lean forward when stand/walk
Lumbar flattens as hip joint anterior
Usual ectomorph shape, risk >>Ankle dysfunction
Weak
Hip flexors,
Tight
hamstrings, abdominals
Knees hyper extension
Corrective
Lengthen
- hamstrings and lower rectus abdom, obliques, tibialis anterior
Strengthen
lumbar back extensors, hip flexors, gastroncnemius
Swayback
High heels posture displace thorax pelvic anterior tilt
Weak
external obliques & hip flexors
Tight
internal obliques
Corrective
Strengthen
hip flexor, ext obliques, upper back, rectus abdom
Flexibility
internal obliques, pects, hamstring
Scoliosis
Hereditary Lateral & transverse planar spine deviation
Spine cannot lateral flex without rotation/ common femail
common females during puberty
Corrective
Refer to orthopaedic med prof
Strengthen
weak elongated muscles vs lengthen
Posture
Neutral spine
- optimum spinal position maintain 4 natural curves in spine
Triangle ASIS (front hip bones), symphysis pubis parallel to ground lying down
Slight convex of lumbar spine - greatest prevention spine damage / best movement
Head, scapular, sacrum, feet contact mat
Dynamic Posture -
Not possible optimal posture like static
but basic principles like pelvis increasing lumbar curve tight hamstrings/hip flexors
Optimal Spinal Alignment
- fundamental pilates foundation for movements
Imprinted Spine
Neutral vs Imprint
Components of health and fitness
Healthy lifestyle - WHO Health is complete physical, mental & social wellbeing and not just disease free
Regular programme exercise/phsyical activity
balanced healthy diet
avoid harmful substance
Physical activity - body movement contraction increase energy expenditure
Exercise - ACSM - planned structured repetitive movement improve or maintain fitness
Inactivity 4th leading risk death. Shown physical activity more important than regular exercise
Guidelines
150min mod intensity each week
Add to 2.5hr in 10 min bouts / 30min at least 5 days pw /
75min vigorous spread pw
Improve strength min 2 days pw
Components of Physical fitness
Muscular strength
Muscular endurance
Cardio
Flexibility
Motor skills
Require brain, nervous system, muscles work together
Fine or gross - both in sports
Fine - small intricate action
Gross - large explosive
Fitness training balance, reaction time, coord, agility, speed, power, kinetic awareness
Body composition
Body Fat mass - % fat overall weight
Pinch test, MRI, bio elec
Healthy range M/F by age
(16-29)22-25/
(30-49)25-29/
(50+)29-32%
Total fitness
Medical -
Nutritional - balance diet
Physical
Emotional - positive self image, self aware and confidence
Social - healthy relationship engage positively people
Spiritual - recognise multiple dimensions life and person
Nutrition
Digestive system
3 stages
Digestion - Food break down smaller nutrients
Absorption - uptake & how body use nutrients for function
Excretion - remove unwanted harmful substance
3 diff mechanism breakdown food
Mechanical
Mastication/chewing - primer for chemical
Relies teeth & tongue make 'bolus' ball to swallow
Peristalsis - smooth muscle digestive organs involuntary waves push food
Chemical
Enzymes - protein by body make reactions faster
Digestive tract
aka Gastrointestinal tract/ Alimentary canal
average adult
transit time food pass through 24-72hrs
9metre length of hollow organs
Mouth
mastication makes salivary glands release saliva
Saliva - 3 functions
moisten food into ball 'bolus'
dig enzyme amylase breakdown carbs to glucose
mix antibodies kill bacteria in food
30-60 seconds chew & swallow each mouthful food (ave)
Pharynx (throat)
both respiratory & digestive function
connects mouth, nose to oesophagus
swallowing lasts 1-3 seconds
Oesophagus
10 inches length connect throat to stomach
runs parallel to trachea (windpipe) has flap (epiglottis)
epiglottis flap protect and close trachea during swallow
5-8 seconds deliver food (medium bolus) to stomach
Stomach
J shaped organ just below sternum - expand 8 times of empty
Chyme - think liquid from peristaltic action mix churn with gastric juice
3 diff layers arranged into muscle folds - churn food (peristaltic action)
Hydrochloric acid - kill bacteria potent, stomach lining mucus protection
Pepsin enzyme - breakdown protein only work within acidic
Alcohol - absorbed directly in stomach - quick in bloodstream
3-4hrs empty stomach depend hydration, physical
Pancreas
long flat gland deep in abdomen next to stomach
essential functions
produce digestion enzymes - trypsin (protein), amylas (carbs), lipase (fats)
create blood regulating hormones - insulin (lower blood gluc) & glucagon (raise blood gluc)
produce bicarbonate neutralise acid
vital support but not involved digestion
Galls bladder and Bile duct
Bladder - 4 inch pear shaped organ
stores bile made by liver and sends to small intestine via bile ducts
Bile - acid, salts, cholesterol and H20 emulsify fats from stomach to small intestine enable absorbtion
Liver
Largest gland in body weighs 3lbs and below diaphragm
Range functions
store carbs as glycogen, vitamins and iron
hormone production
blend emulsify fats
excrete old blood cells
make bile and cholesterol
filter toxins
Small intestine
longest intestine 5-6 mtres in average adult
Duodenum - 10inch 1st section food from stomach
Jejunum - 2nd and longest where absorption
Ileum - final 3-4 cm long remaining absorption
Cilia - internal hair like help absorb via blood supply
Nutrients absorbed to Liver - 1st organ given nutrients but also toxins like alcohol need detox. Excess can damage liver
3-4 hours food pass through (stomach & small intest 6-8hrs)
Large intestine (Colon)
primary site for excretion
functions
re absorb water from waste
make Vit B & K
excrete waste
1.5mtr long - ascending, transverse, descending to rectum
build up stretch sensation for toilet
4-72hours store waste ave 36hrs before excretion
Metabolism (metabolic rate)
Energy as calories (pref) or joules
1 Calorie = energy raise 1gm H20 1 degree
BMR - basal metab rate - # calories burnt sleeping essential bio
RMR - resting metab rate - amt energy essential bio in conscious rest
BMR = 25 x BW (kg)
Declines with age - less muscle tissue
Influenced by gender testosterone higher muscle tissue in men
Men 2500KCal pd / Women 2000 KCal pd
Macronutrients
Carbs
Preferred source energy - Each gram = 4 Kcal
Complex - provide slow release energy key for exercise
rice, potato, pasta, porride
Simple - quick absorb not sustain ideally minimise
best source fruits incl vitamins. Free sugars in honey, juice
Glucose - digested carbs into blood as immed energy
Glycogen - stored reserves of glucose in liver or muscle
Function
Prevent body using muscle protein as energy
Best source energy for nervous sys and brain
Needed for water store fn - 1gram glycogen 3gram H20
Should be 55-60% daily intake
Fibre
Plant based carbs
not
digest small intestine
Essential optimal digestive health transport gastrointestinal tract
Soluble fibre - absorb water slow down digestion eg oats, lentils, beans
Insoluble fibre - bulk foods help pass food eg bran, vege
Protein
Primary growth maintain repair cells & energy if no carbs
Muscles mostly protein also blood, hair, skin etc
Amino acids - building block form protein tissues
Meat, fish, dairy all 20 amino acids, Veg also but less
Function
Grow repair body tissue,
Make hormones and enzymes
transport 02 regulate clotting
Energy source when insuff carbs
Should be 10-12% daily intake
Fats
Rich source energy 1gram = 9 KCal
Saturated - increase pressure, soft low density stick walls blood vessels solid at room temp eg animal/dairy
Unsaturated - most benefit reduce blood pressure liquid room temp eg avoc, nuts, seeds. Poly and mono
Should 25-30% daily intake (15-20% unsaturated)
Function
Source energy cardio when 02
Transport vitamin A,D,E & K
Protect organs and insulate
Key for hormone manufacture
Cholesterol
Soft waxy in fats in blood and cells
important forn of cell, hormones and function
Atherosclerosis - heart disease - stick blood vessel clog narrow
Water
Largest component of body - 45-70% body
Recommend 2-2.5ltres daily
Functions
regulate temp
reduce train cardio pressure
deliver nutrients in blood
elim waste & prevent constipation
lubricate joints & tissues
Euhydration - optimal hydration improve exercise and sport
Urine analysis - monitor hydration dark = dehydration
Micronutrients
Vitamins
compounds need to function and growth
Organic compounds - no energy but facilitate release broken down by heat, acid, air via metabolism
cannot make only ingest food rich supply
Minerals
Inorganic compound - regulatory & structure role not broken down
No energy but essential energy process
Healthy eating guideline
Weight management
Positive energy balance - consume energy > required
Negative energy balance - consume less than required recommend 500KCal pd max stable metabolism
3500 KCal pw loss = 2 pounds/ .9kg loss
Energy equilibrium - consume = required
Eatwell guide
5 portion F&V pd
Whole grain where poss
Min 2 portion fish pw oily
unsaturated oils
Reduce high fat, salt sugar
drink 6-8 glass/ 2-2.5L water pd
eat wide variety pd
always eat breakfast
Health condition poor diet
Lethargy, cancer, osteo, fat, depressed, colds, constipation
Teaching Mat Pilates
Observation
- critical component for precision
Position to see group clearly
Must develop this skill with time and experience
Correcting technique
- not try single out individuals
Must walk around correct individ technique where nec
Reinforce 1or2 teaching points or hands on necessary
Carefully, sensitively ask if acceptable use method correction new clients
Never push, force into position. Gentle touch correct position
Just move towards group gets corrective action
Prioritise correction those risk injury
Cueing
- sometimes need cue/guide through exercises
Music for background can set pace exercises & encourage pace breath with movement
Demonstration -
Ensure visible everyone demo technique
All exercise accompanied with demo
Silent repetition of demo for beginners
Too many can be boring
Verbal only instruction if experienced class
Teaching Framework -
NAMET
balance visual and verbal info
Name -
name of exercise
Areas
affected - list areas body affected
Muscles
used - list muscles worked in what capacity eg strength, endurance
Explain
- how perform exercise describe or instruct technique while demo. Deliver lots of teaching points allow observe diff positions
Teach
exercise - allow client practice, praise, reinforce points, encourage, motivate
Reflecting & evaluating -
reflection
- compare goals & objectives vs outcomes delivered
identify reasons why differences
important for teaching and learning
Participant feedback -
identify what clients liked most/least for future design
Use open questions for qualitative, descriptive responses eg enjoy/struggle most, least.
Also give class feedback on performance reinforce principles Pilates encourage practice esp posture. Home care/workplace advice / hints
Personal reflection
- teacher assess own actions, decisions, techniques, conduct for effectiveness and appropriate for improvement
Regular ideally
after session
taught for own
CPD strategy** goal improve
quality future instruction
Wider teaching skills must possess
Knowledge
- should have sound understanding method and exercises teaching. Current industry standards & recognised good practice aligned with values/principles of the school/interpretation
Accuracy
- verbal and visual info technically accurate. Verbal info eg muscles, target body area, posture,. Visual info eg demonstration posture, movement and breathing including body language congruent w atmosphere
Patience -
how students feel about new exercises, techniques if challenging may require demonstration a few times
Versatility
- some exercises inappropriate/contraindicated. Need flexible delivery range of alternatives & modifications
Enthusiasm
- Should be passionate/enthusiastic and desire share knowledge/experience with goal improve quality of client practice, health, fitness
Confidence
- confident in themselves & subject able impact effectively eg tall posture, eye contact, genuine smile, energetic friendly tone, clear concise pattern speech
Good teacher must posses excellent communication ensure info received and understood.
NLP comms is only as effective as response it elicits
If client not understand your comms not effective
Communication -
Vocabulary
is fundamental to articulate concepts, philosophies & techniques differently
Flexibility - Diff styles of learning & Level of language and complexity - may be hinderance for beginners
Key comms elements - Words 7%, Tone 38%, Body Language 55%
Posture, facial express, gestures more important than words
Effective Comms needs to be clear & verified client
received & understood
Appropriate language
- teachers should be sensitive & perceptive gauge level participants knowledge, understanding and experience.
Too complex, too visual, meditation clients may disengage.
Balance content with needs, ability and expectations
Stages of Teaching - framework guide delivery
Stage 1 Delivering info -.
must be conscious of words, tone and body language
Non verbal -
prof appearance, tech correct demo, open body lang, eye contact, friendly words
Cater diff ways people
learn/ process
info - visual, verbal, kinaesthetic
Stage 2 Check understanding
2 way process
- asking student/ class or ask demo new technique with little effort check understood
Ask open question instead of closed y/n
Stage 3 Remedial action
Need re-deliver info with refinement & visual demo
Else practice freely without exertion
Teacher check if too advanced offer modif/altern
Stage 4 Encourage & Motivate
Client demo understanding then encourage practice
Positive reinforcement, praise and encouragement
Professionalism
Info gathering
Written health screen -
PAR Q doc
(Physical Activity Readiness Questionnaire) - Should be used screen participants fit & healthy participate
Medical referral/temporary deferral
- process get written consent from med professional if client answers Yes any ques
Some circumstance answer Yes ParQ not restrict participation
Joint agree client risk not increase or harm themself
Verbal screen
Must give opportunity disclose med condition, injuries or health status restrict participation. Ask advance of class
'
If anybody has questions, med issues, injuries, conditions they think instructor should be aware of?
allow informal disclosure and maybe twice.
Medical referral
Some cases necessary refer medical prof for guidance &
not work with cases
eg CHD, pre/post natal, diabetes, cancer, older, obesity, muscular injuries
Temporary referral
- Refer client to GP, Physio, Osteo, Nutritionist, Healthcare consultant, Snr qual colleague
Forms
Informed Consent
- Client consent participate with supervision qualified person and accept risks and may withdraw
PAR Q
- Client Self assess - 7 questions check if HD, chest pain, dizziness, bone/joint issue, drugs HBP, other reasons. Yes any requires check with GP
Cardiovascular Risk profiles
- Primary (smokers, hereditary, obese, HiBP) or Secondary (diabetes, sedentary, cholesterol) risk questions
Medical Clearance
- By Doctor and Patient post PARQ request recommendations for participation
Informed consent
- Procedure Teachers should follow make clients aware activities in Pilates, expected benefits and risks. Advise informed consent to participate with right to withdraw if unhappy/uncomfortable.
Cardiovascular Disease screening
- silent killer ask lifestyle and family ques predict risk of CVD. If doubt suitability refer GP
Readiness to Change Model
LT goal rather than single event needs change
attitude & behaviour model
by
Prochaska and DiClemente (1983)
Pre-contemplation
- client lack interest requires subtlety, education, motivation, persuasion. Pilates teacher should provide information only
Contemplation
- Client considers becoming active, can be influenced by risks & benefits of making/ not making the change
Instructor can use motivational interviewing techniques
Preparation
- client performs some exercises but not meeting guidelines of frequency, duration, intensity. Client may book appt with fitness prof for advice.
Action - Client meets recommended guidelines for exercise & activity consistent bases but not maintained for 3mths
Maintenance
- Client repeats behaviour for 6mths. Pilates instructor provide support, encouragement and guidance latter 3 stages
Termination
- client behaviour become habitual in lifestyle. Goal of new behaviour positive benefit health
Relapse/Lapse
- At any stage normal relapse to previous stage
Instructors provide perspective prevent client catastrophising
Goal setting
ST
- able achieve within weeks like mini process goals like exercise daily
MT
- 1-2mths - process goals/ key milestone of LT goal solely behaviour change not target/outcome eg attend class 3 times pw and better awareness posture longer period of workday
LT
- 6+mths related to specific outcome eg weight loss, reduce pain. Present motives for exercise for LT motivation.
Outcome goals
Classification goals
- dreams with deadlines need understand how use effectively motivate group or individual. Physical (eg fitness), Psychological (wellbeing), Lifestyle (mobility, medical), Social (friends), Adherence (behaviour/habits) Functional (performance)
SMART
goals - Specific, Measurable, Agreed, Realistic, Timed
eg Reduce pain lumbar, Pain diary, Yes committed,Pain could be posture related, 10-12wks
Confidentiality
- Pilates legally, morally, ethically bound ensure sensitive info stored safely and confidential. Not shared without written consent except client safety/welfare.
FOI Act 2000 entitle anyone info stored on them to view it and Pilates teacher needs systems/process provide. Breach result in civil, criminal proceeding offender
GDPR/DPA professionals due care & attention