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A selection of newsletters from over the years that gives you some background and information of questions that you may ask.

 

Newsletter - Term 3, June 2013

We are fast approaching the end of term 2 by the you read this we will only have 3 or 4 weeks left of the term. So ready to start looking at booking in for term 3.

Last class for this term is Friday June 28. NO Saturday classes will be held on June 29th as I am flying out to Venice that day and I don't want to miss the plane.

If you have missed any classes and you wish to make them up, you will need to do it over the next few weeks as missed classes are not carried over to term.
There will be a longer break than normal as I will away for the month of July, cruising around the Mediterranean and touring Italy. (Somebody has to do it)

Apologies to all my regulars for this but there is a whole big world out there for me to see and it's no good waiting until I retire, as I can't see that happening for a long time yet. As many of you told me I have to keep working.

Please Note: First class for term 3 will be Saturday August 3rd. (instead of the normal Monday start) That way all classes for the term will be 8 weeks.

I would like to get Term 3 organised before I go. Therefore, I am offering a SPECIAL EARLYBIRD PRICE to those who book and pay prior to June 28.

After June 28th & up to July 27th a 10% discount applies, payment received after July 27th no discount will apply and will revert to the normal price. So get in early and save yourself some $$$$'s.

 

The Pyramid of Performance represents a simple exercise model which establishes the importance of exercise and movement progression to maximize physical performance and minimize musculoskeletal pain and injury.

Level 1 - The foundation level covers posture, alignment & efficient movement patterns, healthy muscles & joints, a healthy nervous system. Healthy eating, stress management, relaxation, hobbies, regular maintenance such as chiro, podiatrist, dentist, health checks, massage etc, are some of the ways you can look after your foundation.

Level 2 - Flexibility, refers to having adequate range of motion at a joint to carry out the task at hand. Without adequate flexibility of muscles & mobility in the joints you are increasing the risk of injury.

Level 3 Stability is not just just restricted to the "Core". It is also includes the shoulder girdle & hip. Plus joint stability of the knees, ankles, elbows, wrists, hands and feet. Stability is commonly sacrificed for strength.

Level 4 Strength: The body always recruits strength. This is where most people begin their exercise program using the type of training that predminately recruits the global muscles, usually at the sacrifice of the stabilizer muscles. Leading to the faulty recruitment - resulting in further risk of injury.

Level 5 Power: power incorporates strength at speed. Power, is not just for the high performance athlete. Any activity executed at "realtime"speeds can be considered as a power activity. For instance it is of little help , to train someone to improve their golf swing, which is a high speed movement by only executing exercise atr slow speeds. (Train Slow - Be Slow)

Level 6 Performance: Performance = Any Physical task we undertake. Any day to day activity - it can be as mundane as hanging out the washing, righting yourself after slipping on a spilled drink or running 100m at the Olympics. Most musculoskeletal injury occur at this level.
What are your current daily activities - at work, home, leisure are they varied? Are you spending most of your time in the top 3 - or is your workload balanced?

How do you rate on the Pyramid of Performance - Where do you need to improve?

 

 

Newsletter - Term 3, June 2012

A question I am asked regularly: when am I ready to go to the next level?

This is a hard question to answer as it is different for everyone; but I will try and hopefully it makes sense. Some of the things to be considered are:

• How much body awareness you have? How quickly you learn? Do you have any problem areas?
• Why you are doing Pilates in the first place? Are you in pain, do you have a stable pelvis?
• Do you already have a good strong core. (Deep abdominal muscles, Pelvic Floor,Transverse Abdominis)


So when are you ready to move from the Essential Class to the Basic Class or from Basic to the move advanced Floor Class or Power Paced Class. All these issues need to be considered and I generally suggest that each participant does at least 2 terms at the essential level. So as they have a good understanding of the Pilates Principles before moving on.

There are 3 distinct phases when learning a new movement pattern or motor skill.

A beginner will be in the Cognitive phase. This is the stage where movement is first learnt. Movement is broken into parts and performed slowly and deliberately. For example, when learning the ‘hundred’ the participant needs to first learn ‘neutral’ & ‘imprint.’ After this is mastered a single bent knee lift is added, after this is mastered it is progressed further.

In the next phase the Associative phase, the learner has started to get a “feel” for the movement. And the movement can be performed at a quicker pace. There will be less errors & the learner can sometimes identify & correct their own mistakes.

Breathing is probably the most important principle to master, before moving to the next level. As it is essential to both the oxygenation as well as the stabilisation of the entire neuromusculoskeletal system. In the presence of poor respiratory patterns, every movement becomes altered and inefficient with increased compensatory patterns. The greatest challenge for the majority of clients is being able to coordinate respiration with core activation. Improving function begins by coordinating respiration with core activation as it is this ability that will ultimately determine your success or failure in functional movement.

(My suggestion before going up to the basic class— have the breathing mastered; know the difference between imprint & neutral—and be prepared to take the lower option given if you are unable to maintain your breathing.)

An Experienced participant that has learned the principles of Pilates but new to intermediate exercise will most likely be in the associative phase.

In the last stage the Autonomous stage, there will be a level of mastery of the skill. The error rate will be significantly less. The muscles will respond automatically and the skill can be performed quickly and efficiently taking into account all the Principles of Pilates.