STOTT - Program Matwork
What should you include when designing a balanced workout? correct
answersFlexion, rotation, extension and lateral flexion (all spinal movements
should be incorporated)
What is the max amount of people for a group pilates class? correct
answersAt 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? correct answersPads 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 correct answersHip 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? correct
answersThree layers so that the client can progress through your
programming.
What type of workout would you design for someone with a flat-back
posture? correct answersPads 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
correct answersHip 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? correct answersPads 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
What should you include when designing a balanced workout? correct
answersFlexion, rotation, extension and lateral flexion (all spinal movements
should be incorporated)
What is the max amount of people for a group pilates class? correct
answersAt 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? correct answersPads 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 correct answersHip 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? correct
answersThree layers so that the client can progress through your
programming.
What type of workout would you design for someone with a flat-back
posture? correct answersPads 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
correct answersHip 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? correct answersPads 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
