STOTT - Program Matwork exam Already Passed!!

What should you include when designing a balanced workout? - Flexion, rotation, extension and lateral flexion (all spinal movements should be incorporated) What is the max amount of people for a group pilates class? - At the STOTT studio there is a max of 8-10. 6 is ideal. What type of workout would you design for someone with a kyphosis/ lordosis posture? - Pads under head for all supine exercises. A cushion may be placed under the feet to counteract lordosis in supine position. Work in imprint as much as possible. Tabletop legs over arc barrel if hip flexors are gripping. Emphasize thoracic extension, lumbar flexion, upper back extensors and scapular stabilization. Strengthen the hamstrings, glutes, obliques and abdominals. Stretch hip flexors, rectus femoris, pecs and possibly low back. Give examples of exercises that would be helpful for kyphosis- lordosis posture - Hip release (for tight hip flexors), Supine spinal rotation (for pec stretch) Cat stretch (for scapular stabilization) ab prep (strenthen abs) half-roll back (to work on c-curve) Spine stretch forward against the wall to work on articulation of the spine. How many layers of exercise programming should you have? - Three layers so that the client can progress through your programming. What type of workout would you design for someone with a flat-back posture? - Pads possibly needed under head for supine exercises (cervical spine is likely slightly extended and head is forward). Work in neutral as much as possible. Work in thoracic flexion. Emphasis is on increasing mobility in spine and restoring normal spinal curves, strengthening one-joint hip flexors, lengthening and stretching hamstrings. Give examples of exercises that would be helpful for a flat-back posture - Hip release, cat stretch (to work on thoracic flexion and stabilization of scapula), Ab-prep, half-roll back (to work on lumbar spine), rolling like a ball for restoring normal spine curves, single leg extension (to lengthen and stretch out hamstrings)What type of workout would you design for someone with a sway-back posture? - Pads possibly needed under head in supine position (cervical spine slightly extended and head forward). Work in imprint first and thoracic flexion to strengthen the obliques. Progress to working in neutral as much as possible. Ensure the rib cage is aligned over the pelvis in sitting position. Probably need a cushion to sit on. Emphasize strengthening of one-joint hip flexors, external obliques, upper back extensors and neck flexors, lengthen hamstrings, internal obliques and pecs. Give some examples of exercises that would be helpful for someone with a sway-back posture - Head nods (to strengthen neck flexors) Ab prep (strengthen abs) work on lumbar curve. Breast stroke preps (back extension) Rolling like a ball (spinal flexion) Spine stretch forward (on cushion to lengthen hamstrings) Describe typical sway-back posture - Head forward, cervical spine slightly extended, increased flexion of the thoracic spine (long kyphosis) with posterior displacement of the upper trunk, flexion (flattening) of the lumbar spine, pelvis posteriorly tilted, hip joints hyperextended with anterior displacement of pelvic, knee joints hyperextended, ankle joints neutral