Pilates
Level: Practitioner QLS level 3
By successfully completing this course, you will:
- Gain skills and knowledge to practice Pilates – graduates of this course can also obtain professional liability insurance
- Receive the Certificate of Achievement at QLS Level 3*
- Become a Registered BSY Pilates Teacher
- Be awarded the professional BSY Diploma
- Be eligible to become a member of AHCP (Association of Complementary Practitioners)
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.
Course overview
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
- Mind and Body/ Exercises 68 – 80
Practical training
1 day of Practical Training is essential for this course for students with no prior experience. For further information please call us on Freephone 0800 731 9271 or 01409 220 400. Your practical training is a valuable opportunity to learn directly from an experienced practical training tutor with specialist skills.
*Registration fee included.
Freephone 0800 731 9271
or 01409 220 400
