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Pilates Course

Pilates

Practitioner level 3

By successfully completing this course, you will:

Gain skills and knowledge to practice Pilates
Be awarded the professional BSY Diploma
Become a Registered BSY Pilates Teacher
Be awarded the Level 3 ABC externally validated Certificate*

You can study this course from the comfort of your own home; in your own time and at your own pace; with helpful support and encouragement from our friendly tutors. There is also an essential 1 day of practical training for this course for students with no prior experience.

Pilates is not simply an exercise programme. It conditions both the mind and the body using well designed, quality movements which are carried out mindfully, slowly and carefully. Every single muscle receives attention, and the mind is focused yet settled. Pilates is great for young and old, and can be safely used during pregnancy. It can even help injuries to heal. Because of its quiet, gentle and holistic approach, Pilates can easily be used alongside Yoga, creating the ultimate in exercise. In this course you will learn a wide range of movements, about posture, how your mind and body connect, how exercises can be adapted for the individual, and much more.

Syllabus

Lesson One

The History of Pilates/ Exercises 1 – 12

Joseph Pilates
Attaining Balance
Exercise 1 – Ankle Circles
Exercise 2 – Arm Circles
Exercise 3 – Boomerang
Exercise 4 – Breast Stroke
Exercise 5 – Bridge
Exercise 6 – Brushing
Exercise 7 – Calf Stretch
Exercise 8 – Cat
Exercise 9 – Chest and Abdominal Stretch
Exercise 10 – Clam
Exercise 11 – Cobra
Exercise 12 – Corkscrew

Lesson Two

How Does Pilates Work?/ Exercises 13 – 24

Using Mind, Body and Spirit
The Eight Principles of Pilates
Exercise 13 – Cossack
Exercise 14 – Criss Cross
Exercise 15 – Curl Up’s
Exercise 16 – Dog
Exercise 17 – Doming
Exercise 18 – Double Leg Kicks
Exercise 19 – Double Leg Stretch
Exercise 20 – Floating Arms
Exercise 21 – Heel Beats
Exercise 22 – Hip and Lumbar Stretch
Exercise 23 – Hip Lengthening
Exercise 24 – Hip Roll, Legs Crossed

Lesson Three

A Sedentary Lifestyle/ Exercises 24 – 33

Posture
Core Musculature
Anatomy – The Spine
Lumbar Problems
Basal Metabolic Rate
Exercise 24 – Half Press-Up
Exercise 25 – Hamstring Stretch
Exercise 26 – Jack Knife
Exercise 27 – Knee Lift
Exercise 28 – Lean Forward Bending
Exercise 29 – Leg Extension
Exercise 30 – Leg Pull Back
Exercise 31 – Leg Pull Down
Exercise 32 – Lunge
Exercise 33 – Mermaid

Lesson Four

Alignment/ Exercises 34 – 45

The Perfect Posture
Alignment Sequence
Finding Neutral
Finding Your Abdominals
Correct Control
Weight Issues
Correct Breathing
Exercise 34 – Neck Pull
Exercise 35 – Oblique Curl Up
Exercise 36 – Oblique Twist
Exercise 37 – One Hundred for Beginners
Exercise 38 – One Hundred Advanced
Exercise 39 – Open Leg Rocker
Exercise 40 – Pelvic Stabiliser
Exercise 41 – Pelvic Tilt
Exercise 42 – Pilates Push Up
Exercise 43 – Piriformis Stretch
Exercise 44 – Plié
Exercise 45 – Psoas Stretch
Exercise 46 – Quadriceps Stretch

Lesson Five

Injury/ Exercises 47 – 55

Using Pilates Effectively
Prevention of Injury
Simple Warm-Up Exercises
Exercise 47 – Rocking
Exercise 48 – Roll Over
Exercise 49 – Rolling Like a Ball
Exercise 50 – Rowing
Exercise 51 – Scissors (Advanced Only)
Exercise 52 – Seated Gluteal Stretch
Exercise 53 – Seated Hamstring Stretch
Exercise 54 – Shoulder and Upper Torso Stretch
Exercise 55 – Shoulder Bridge

Lesson Six

Exercise during Pregnancy/ Exercise for the Older Adult/ Exercises 56 – 67

Introduction
Musculoskeletal Changes
Temperature Changes
Blood Flow
Oxygen Demands
Energy Demands
Labour
Contraindications to Exercise during Pregnancy
Recommendations
Exercise for the Older Adult
Resistance and Strength Exercises
Contra-indications
Levels of Activity
Barriers to Exercise
Exercise 56 – Shoulder Stretch
Exercise 57 – Side Bend
Exercise 58 – Side Kick
Exercise 59 – Side Kick Kneeling
Exercise 60 – Side Leg Lift
Exercise 61 – Side Reach
Exercise 62 – Side Rolls
Exercise 63 – Single Leg Circles
Exercise 64 – Single Leg Kicks
Exercise 65 – Single Leg Stretch
Exercise 66 – Slicing
Exercise 67 – Spine and Pectoral Stretch

Lesson Seven

Pilates on the Ball/ Ball Exercises 1 – 10/ Pilates Magic Circle

Introduction
Why Use a Ball?
Finding Neutral on the Ball
The Four Principal Positions
Warm-Up Exercises on the Ball
Ball Exercise 1 – One Hundred on the Ball
Ball Exercise 2 – Pike on the Ball
Ball Exercise 3 – Push Up on the Ball
Ball Exercise 4 – Rolling Like a Ball
Ball Exercise 5 – Seated Roll Up on the Ball
Ball Exercise 6 – Shoulder Bridge on the Ball
Ball Exercise 7 – Side Bend on the Ball
Ball Exercise 8 – Side Circle on the Ball
Ball Exercise 9 – Side Lift on the Ball
Ball Exercise 10 – Swimming on the Ball
Pilates Magic Circle
Introduction
Magic Circle Exercise 1 – Bridge on the Magic Circle
Magic Circle Exercise 2 – Charlie Chaplin on the Magic Circle
Magic Circle Exercise 3 – Chin Squeeze on the Magic Circle
Magic Circle Exercise 4 – Deep Abdominal Cue on the Magic Circle
Magic Circle Exercise 5 – Double Leg Lowers on the Magic Circle
Magic Circle Exercise 6 – Lateral Press on the Magic Circle
Magic Circle Exercise 7 – One Hundred on the Magic Circle
Magic Circle Exercise 8 – Rolling Like a Ball on the Magic Circle
Magic Circle Exercise 9 – Single Leg Pulses on the Magic Circle
Magic Circle Exercise 10 – Teaser on the Magic Circle
Other Pilates Props

Lesson Eight
- Mind and Body/ Exercises 68 – 80
  - Introduction
  - What our Posture Reveals
  - Postural Habit
  - How Imagery Develops
  - Body Image
  - Language and Imagery
  - Concentration
  - The Yoga Resting Position
  - Teaching Imagery
  - Exercise 68 – Spine Stretch Forwards
  - Exercise 69 – Straight Double Leg Raises
  - Exercise 70 – Swan Dive
  - Exercise 71 – Swimming
  - Exercise 72 – Seal
  - Exercise 73 – Teaser
  - Exercise 74 – Thigh Toner
  - Exercise 75 – Torpedo
  - Exercise 76 – Torso and Spine Stretch
  - Exercise 77 – Triceps Lift
  - Exercise 78 – Up a Tree
  - Exercise 79 – The ‘V’
  - Exercise 80 – Waist Twists Standing

1 day of Practical Training is essential for this course for students with no prior experience. Practical workshops can be held in various locations around the UK and are available for an additional fee of £75 per day. Your practical training is a valuable opportunity to learn directly from an experienced practical training tutor with specialist skills.

Enrol on this course from £70 £50

There are two ways you can enrol on this course. You can:

Pay with a deposit of ~~£70~~ £50, followed by 11 monthly instalments of £25
or
Pay the total course fee of ~~£345~~ £325 in one sum and also receive a special gift from our selection – free

To enrol by phone, please call our friendly course advisors on Freephone 0800 731 9271 – Monday to Friday, 9am to 5pm.

*ABC registration is essential with this course at any time during the studies. Registration fee of £20 applies. Full details on request.

It's excellent, and fits in with my busy lifestyle an I have enjoyed learning academically as well as physically. The assignments are returned promptly so that I can start on another. The staff have been very helpful. I just wish I had enrolled years ago.

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* Quotes taken from our 2009 student survey of 538 randomly selected current students

** This offer has limited availability and may be withdrawn at any time and without notice. 2 course must be undertaken by the one enrolled student. This offer cannot be used against any CPD single module, or in conjunction with any other offer. Other terms and conditions apply. Please call us for details. The deposit and monthly instalments example are for two courses worth ~~£270~~ £250 each. The deposit and monthly instalments you pay may differ from the example and will depend upon the courses you select. For this enrolment option, BSY Limited acts as a credit broker and only offers finance through the Deko platform, which is provided by Omni Capital Retail Finance Ltd. Omni Capital Retail Finance Limited is authorised and regulated by the Financial Conduct Authority. Reference number 720279. Credit is provided to UK residents with a UK bank account, subject to age and status. When you enrol on two courses at the same time, you will receive £20 discount per course (please see our website for fees). You will then receive an extra 25% discount off your total course fees.

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BSY is not qualified to provide advice about health problems and nothing in the content of this website constitutes any form of medical advice. Any natural holistic
health care information provided should be regarded as complementary to, not a substitute for, conventional health care.

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