AMERICAN MUSCLE & FITNESS
PILATES TRAINER CERTIFICATION PROGRAM
by Gregory Ladd
1988 AAU MR. INTERNATIONAL 1987 AAU MR. NORTH
AMERICA
Copyright
2001-2009
Legal Disclaimer
The Author accepts no liability for actions influenced or taken by anyone
that reads this manual or receives a certificate of satisfactory completion of
the American Muscle & Fitness Pilates Trainer Certification Program
(AMFPT). This manual is meant to inform, entertain and educate the
reader. The reader should independently verify any errors or omissions. The
reader accepts sole responsibility for any use or misuse of the information
contained herein. This text may not be reproduced except where noted within, or
by written permission of the Author.
INTRODUCTION
Welcome to the American Muscle and
Fitness Pilates Training Certification Program. Since you are pursuing a career
as a Pilates trainer, you will have to decide whether you are going into
business for yourself, or if you will work for someone else at a public or
private health club. Either way, the pay is as much as $100 per hour and the
work is rewarding.
Pilates is the latest in a series of popular
fitness trends. Most clients and many gym owners will have only a vague notion
of what Pilates is. You will educate them about what your service is
what you can do for them, letting them know you have the ability
to get clients their desired results quickly, comfortably and safely. Many
health clubs and aerobics studios now require you to obtain certification and
insurance before they allow you to train anyone on the premises. The Pilates
certification lets club managers and owners know that you have completed a
classroom (or virtual) course about how to train their members properly so that
you don’t injure anyone. Liability and insurance costs are their main
concerns. This manual will give you all you need to know to become a safe,
successful and prosperous Pilates trainer.
As a Pilates trainer you will wear
many hats. Always a coach first, clients come to rely on you as a friend,
confidant, psychologist, technician, problem solver, time manager, and
businessperson. Keep in mind that you are in business to make money so that once
you get started, your current customers must become a constant source of
referrals. Their excellent results will speak volumes about your expertise. When
a client’s friends start to notice the improvements they’re making in their
physique, naturally he or she will brag about their Pilates instructor (you) and
the wonderful job that you are doing for them. They will also tell friends about
any negative experiences. That can kill your business in a hurry if word gets
out that you’re overbearing or miss appointments. Always do the right thing, and
be aware of your language (never swear or curse) and statements that can be
perceived as sexual harassment, especially in today’s litigation crazy
world.
In order to determine their readiness
for any physical exercise, each client or customer must fill out a health
questionnaire and waver before you train them (see following page). You can make
copies of this one and have clients fill it out. Just add their name and/or gym
name. The completed form should be kept in your files. Always protect yourself
from any potential legal suit by purchasing a good insurance policy in case
something does go wrong. The cost is only $170-$220 annually for a $1,000,000
policy. Contact the “National Health Club Association,” at 1-800-765-6422, or
www.sportfitness.com for more information
and a policy. Let your insurance agent know that each customer fills out a
waiver form. Tell them that you are a Certified Pilates Trainer and that
“Pilates” simply means “standard floor exercises,” so that the clerk on the
other end of the phone is not afraid of what you might do to
people. They’ve insured many Pilates Trainers.
Read the waiver to each client or
customer and go over it with him, or it may not be considered valid in court if
you ever have to go. Use common sense in every situation, and if you think
someone is going to cause a problem in the long run, decline to take that person
as a customer. There are plenty of people who will want to be trained by you,
and you won’t have to explain to a potential new client about a negative rumor
they heard. That would start your relationship off on the wrong foot. Remember
that your customers will quickly become your friends.
Sometime in the future, states may
require everyone to be licensed and certified to practice personal training or
Pilates. When they do, trainers who are already certified and running their
businesses will be “grandfathered” in and will be considered licensed. You may
have to pay a small annual state fee, of course. It actually makes good sense
for the government to ask someone to be certified in exercise fundamentals since
they will be elevating someone’s heart rate to potentially dangerous levels.
Cosmetologists must obtain a license before they can give a haircut. How much
more important is education for the individual who can potentially injure
someone? You could even be charged with battery because of questionable or
dangerous training techniques that hurt someone. After completing this
certification course, you will be able to train anyone in the Pilates system
with confidence and safety.
Another aspect of any trainer’s
responsibility is to take a CPR course and know basic first aid. If someone does
have a cardio-vascular accident, you want to be able to help him or her, not
just watch helplessly while dialing 911. You may consider enrolling in a CPR
class for your client’s benefit.
PHYSICAL ACTIVITY QUESTIONNAIRE
FOR:__________________________________________
READ CAREFULLY AND CIRCLE YES OR NO IF IT APPLIES TO YOU.
YES
NO 1. HAS YOUR DOCTOR EVER TOLD YOU HAVE HEART TROUBLE?
YES
NO 2. DO YOU FREQUENTLY HAVE PAINS IN YOUR HEART OR CHEST?
YES
NO 3. DO YOU OFTEN FEEL FAINT OR HAVE SPELLS OF DIZZINESS?
YES
NO 4. HAS A DR. EVER SAID YOUR BLOOD PRESSURE WAS TOO HIGH?
YES
NO 5. HAS YOUR DR. EVER TOLD YOU THAT YOU HAVE A JOINT OR BONE PROBLEM,
LIKE ARTHRITIS, THAT CAN BE AGGRAVATED BY EXERCISE?
YES NO 6. DO
YOU HAVE BACK OR NECK PROBLEMS?
YES NO 7. IS THERE A GOOD
PHYSICAL OR PSYCHOLOGICAL REASON NOT
MENTIONED HERE WHY YOU
SHOULD NOT FOLLOW AN ACTIVITY PROGRAM IF YOU WANTED TO?
YES NO 8.
ARE YOU OVER AGE 65 AND NOT ACCUSTOMED TO PHYSICAL EXERCISE?
IF YOU ANSWERED :
YES TO ONE OR MORE QUESTIONS:
IF YOU HAVEN’T RECENTLY DONE SO, CONSULT
WITH YOUR DR. BY PHONE OR IN PERSON, BEFORE INCREASING YOUR ACTIVITY
LEVEL! TELL HIM WHAT QUESTIONS YOU ANSWERED YES TO ON SURVEY. AFTER
MEDICAL EVALUATION, SEEK ADVICE FROM YOUR DR. AS TO YOUR SUITABILITY FOR:
UNRESTRICTED PHYSICAL ACTIVITY, PROBABLY ON A GRADUALLY INCREASING BASIS;
RESTRICTED OR SUPERVISED ACTIVITY TO SUIT YOUR NEEDS, AT LEAST INITIALLY. IF
YOUR DOCTOR IS AWARE OF THE PROBLEM, PUT YOUR INITIALS AND A NOTE NEXT TO THE
QUESTION(S) YOU ANSWERED “YES” TO, EXPLAINING WHY IT IS O.K. TO PROCEED WITH
CAUTION.
NO TO
ALL QUESTIONS:
IF YOU ANSWERED ACCURATELY, YOU HAVE REASONABLE ASSURANCE OF YOUR
PRESENT SUITABILITY FOR: A GRADUATED EXERCISE PROGRAM. IF YOU HAVE A TEMPORARY
MINOR ILLNESS, LIKE A COLD, POSTPONE INCREASED
ACTIVITY.
WAIVER/RELEASE FORM
YOU AGREE TO THE TERMS OF THIS RELEASE FORM. TRAINING
AND EXERCISE IS A STRENUOUS ACTIVITY. YOU, THE GUEST/CLIENT/MEMBER, ARE AWARE
THAT YOU ARE ENGAGING IN PHYSICAL EXERCISE AND THAT THE USE OF EQUIPMENT,
TRAINING AND INSTRUCTION, COULD CAUSE INJURY TO YOU. YOU ARE VOLUNTARILY
PARTICIPATING IN THESE ACTIVITIES AND ASSUME ALL RISKS OF INJURY THAT MIGHT
RESULT. YOU AGREE TO WAIVE ANY CLAIMS OR RIGHTS YOU MIGHT OTHERWISE HAVE TO SUE
_______________________, OR ANY AGENT, EMPLOYEES OR INSTRUCTORS, OR
__________________________, FOR INJURY TO YOU AS A RESULT OF THESE
ACTIVITIES. IT IS ALWAYS ADVISABLE AND RECOMMENDED TO CONSULT YOUR PHYSICIAN
BEFORE UNDERTAKING THIS OR ANY EXERCISE PROGRAM.
SIGNED
(PARTICIPANT):___________________________DATE:____________
ADMINISTERED BY:
PERSONAL
TRAINING AGREEMENT
THIS AGREEMENT is made and entered into this 9th day of October, 2000 by and between (your name and
address) and (client’s name and address).
WHEREAS (your name) and
(client’s name) wish to enter into this agreement in order to define their
respective rights, duties and obligations.
NOW THEREFORE in
consideration of the terms, covenants, conditions and mutual promises contained
herein, and other good and valuable consideration, it is hereby stipulated and
agreed as follows:
- (your name) will provide personal
training to (client’s name).
- For this service rendered by (your
name), (client’s name) will pay (enter amount), or (enter amount) for each of
(enter number) training sessions at the rate of (enter number) training
sessions per week.
- The training period will begin on
(enter date) and end on (enter date).
- (client’s name) provides (your name)
with a 24 hours notice of cancellation
or will pay for the
training session.
5. Sessions may be
rescheduled with 24 or more hours notice.
By signing below, the
undersigned stipulate and agree that they have completely read this agreement,
that the terms are fully understood and voluntarily accepted by both parties and
that this agreement is not signed under duress.
Payment received by (your
name) from (client’s name) $______________
(circle one and have
both¯ initial or
cross off 2nd line if payment
is received in full, both initial it)
Payment represents full
partial payment with payment schedule as follows: $______________ due on (enter
date) and balance, $______________ due on (enter date).
By signing below, the
parties hereto have executed this agreement as of the day and year first written
above.
_________________________________________
X___________________________
(client’s name) (client’s
signature)
_________________________________________
X___________________________
(your name) (your
signature)
SETTING UP YOUR BUSINESS
If you decide to go into business for
yourself, you will need to go to the County Clerk’s office and file a “Doing
Business As” certificate, or D.B.A. You will be asked to select a name for your
business. Try choosing a name that describes your business, like, “Barb’s
Pilates Classes,” or, “Ed’s Home Pilates Training,” so that when people read
your business card they know exactly what you do.
You will be assigned a tax
identification number (usually your social security number) and you can write
off your business expenses against your income at tax time. You may be required
to file quarterly tax statements if you are making a lot of money, because the
government doesn’t want you to have their money for any longer than you are
entitled. Go to
www.irs.com to find out tax information.
Start keeping track of your expenses and keep all of your receipts. Keep a
record of all of all training fees received and if you know any accountants,
talk to one about setting up your business.
As soon as you get certified, make
some business cards on your computer (buy the peel off cards at Staples) with
your phone number and start leaving them everywhere. Pass them out to your
friends. Make sure to tell everyone you meet about your new Pilates training
business and ask if they know anyone who might be interested in having a Pilates
trainer.
Set your rates up as a per session fee, for example: $25 per one half-hour
session. If you are running classes, the rate should range from $12-$25 per
session. Make up some flyers to give to potential clients. Try to be as
consistent as possible with rates so that each client or customer pays the same
amount or you may end up in trouble when you invite them all to a party and they
start talking. Don’t be afraid to raise your rates as you get busier. You are
running a business and are entitled to make a profit from your efforts even
though you may have developed friendships with your trainees. Since now they are
friends, they will understand your need to raise prices from time to time.
MARKETING YOUR BUSINESS
Try advertising in local penny
savers, newspapers, the Internet, and fitness magazines to get a client base.
They are inexpensive ways to get customers. When you finally get your first
customer, ask for referrals. Hairdressers, hospital workers or restaurant
employees always come into contact with a lot of chatty people who like to
gossip. They will be your best references. If you can get a client who works in
any of those fields, your business will really take off!
Your best income and long term
financial security will come from having each client or student sign and pay for
a long term training contract. Have them pay all the fees up front and let them
know that your cancellation policy is at least twelve hours notice or you will
have to bill them for any scheduled work out they miss. If they miss and you
haven’t been paid yet for that session, chances are you won’t be. If you have
already received the money for the missed session, you simply deduct the session
as if the individual had trained. A pre-paid package will be more economical for
the customer than a daily rate. If you charge $25 per 30-minute session, a good
package would be $2500 for 110 training sessions. That’s only ten months of
training at the rate of three appointments per week. Most clients will peter out
before they ever use all that training up, and you will still hold on to the
money, in case they resume working out (let them know in advance about your no
refund policy).
It is in your best interest to give
clients a written copy of all your rules so you both know what your obligations
are at the initial consultation. Have them sign it and keep a copy on hand. This
will prevent misunderstandings and hard feelings in the future. Take a look at
the fun “Pilates Trainer’s Ten Commandments.” You can use this sheet and print
copies to hand out to clients to review. Both of you will be referring back to
it from time to time. Always let the customer know the rules up
front.
You must strive to make it to all
your scheduled appointments on time. Most trainers, unless they work at a
particular health club, will spend the bulk of their time driving to and from
appointments. Invest in a day planner and a cellular phone so that you can
double check with clients to make sure they remember their appointment. There
will always be cancellations. Expect at least one cancellation per workday.
Cancellations are only OK if you are being paid for them anyway. You can take a
break and go get a cup of coffee.
You must always get at least each
week or month paid ahead of time. The ability to process credit cards will
greatly enhance your income. Ask your bank about getting a credit card machine
when you open your business account if you own a gym or open a training salon.
If you don’t own your own store, all you’ll need is a virtual terminal to handle
charge card orders. That is an online store that allows you to process credit
cards. You’ll need a business web site, too.
To get a free web site and set up a
virtual terminal, go to http://golinq.com, or do a search on virtual terminals or credit card processing.
Golinq offers a lot of free services like banner exchange promotions to help
increase traffic on your site. With virtual credit card processing, you’ll be
able to have clients or customers log on to your web page and pay by credit card
over the Internet. You can get their card information and do it yourself, too.
The money will automatically be deposited into your business bank account.
Here's a technique for you to get
more business than you can handle. Go to <
http://anywho.com> and do a search based on the most exclusive and prosperous
streets in your city. This directory will give you the names and numbers of
everyone who lives there. Call them up and tell them that you're a Certified
Pilates Trainer and you are accepting new clients for one-on-one home training.
Try to get them to agree to a no cost, no obligation interview where you can
sell them the benefits of having a Pilates trainer come to their house to train
them. You're bound to pick up a couple of appointments. Bring your
questionnaires, contracts and waivers for them to sign when you close them. Once
you start training them, ask if you can use them as a referral. Call all their
neighbors and let them know that you train their neighbor down the street (tell
them their name and house number). This system never fails.
When you get too busy, you’ll need to
develop a young trainer to pick up the slack and start taking your overload.
Find a fit young guy or gal and get them certified in Pilates methods. Introduce
them to your current clients and students. Tell them that he or she is your
assistant, and they'll be filling in for you once in a while. Pay your new staff
half the regular fee you charge. This way, you can leverage your time and make
money even when you're home watching TV!
Eventually you should groom two or
three helpers so you don't have to train anyone yourself. Try to sell your
services to a local health club at that point, especially a new club opening up.
They'll welcome your help with their staffing problems. I hope these ideas give
you a new way to look at your business.
THE TEN COMMANDMENTS OF PILATES TRAINING
1. Thou shalt always be ready to
train at thy appointed time.
2.Thou shalt call at least twelve
hours ahead to cancel or pay full price for thy missed session.
3.Thou shalt do all that the trainer
tells thou with no murmuring.
4.Thou shalt eat the way thou are
commanded to by thy trainer.
5.Thou shalt not bounce any checks
lest thou pay a $25 fee for it.
6.Thou shalt tell all of thy friends
about the wonderful things thy trainer has done for thou.
7.Thou shalt not use foul language or
take the name of God in vain.
8.Thou shalt cheerfully and joyfully
attend thy training sessions, and reflect lovingly upon them.
9.Thou shalt get good results and
blessings if thou doest all thy trainer commands thee.
10.Thou shalt have curses (fat and
weak) if thou failest to follow any of thy trainer’s commands.
Thy
mark______________This day________________
QUESTIONNAIRES
Here are the questionnaires that your
clients should fill out and sign. The first one should be filled out during your
initial conversations with the customer. Read each question to the client and
make sure they understand it. Have them tell you the answer verbally, then let
them check the appropriate box.
The second assessment form should be
used as a measuring stick after several weeks of training to determine whether
or not you are meeting their expectations. Sometimes people may not feel
comfortable telling you that they don’t like some aspect of their training
because they like you, but you may lose them if the issues are not addressed.
And you will be unaware there is a problem until they suddenly stop showing up
for training with you. That’s the hard way to find out they are not happy, so
use these assessment sheets and administer them frequently.
The feedback from questionnaires can
help guide the direction of your business. When you get a glowing response,
always ask the client for a referral. Tell them there’s always room for one of
their friends in your schedule. If someone is not satisfied with his or her
training, be flexible and let him or her know that the workout is for him or
her, so you can make any changes they want. Never be dogmatic or pig headed.
What do you care if they like leg presses better than squats? Just give them
what they want. Training is customer service, and keeping your customers happy
is your number one priority. Your livelihood depends on it.
PILATES TRAINING ASSESSMENT FORM
WEIGHT: DESIRED
WEIGHT:
BY (DATE):
WOULD YOU DESCRIBE YOURSELF AS (CIRCLE ONE): ACTIVE OR
SEDENTARY?
HAVE YOU BEEN ABLE TO ACHIEVE GOOD RESULTS WITH TRAINING
AND DIET IN THE PAST? (CIRCLE ONE)
YES NO NEVER
TRAINED
IS YOUR JOB PHYSICALLY DEMANDING OR
DO YOU SPEND A LOT OF TIME SITTING? (CIRCLE ONE)
ACTIVE SITTING
WHERE ARE YOU ON THIS
SCALE?
LEAN 1 2 3 4 5 6 7 8 9 10
FAT
WHAT DO YOU WANT FROM A PILATES
FITNESS PROGRAM? (LOSE WEIGHT, TONE UP, ETC.)
HOW MUCH TIME CAN YOU DEVOTE TO
TRAINING EACH WEEK (HEALTH EXPERTS RECOMMEND 3-5 HOURS OF EXERCISE PER
WEEK FOR OPTIMUM RESULTS)? 1 2
3 4 5 HOURS
ARE YOU WILLING TO FOLLOW ALL
INSTRUCTIONS TO THE LETTER, ESPECIALLY REGARDING MENU, FOR 8-12 WEEKS IN ORDER
TO ACHIEVE YOUR GOALS?
DID YOU KNOW THAT NUTRITION IS AT
LEAST 80% RESPONSIBLE FOR WEIGHT GAIN OR LOSS, EVEN WHEN EXERCISING (BED RIDDEN
OPTIFAST PATIENTS ROUTINELY LOSE 100 POUNDS WITHOUT EXERCISING)?
YES NO
WHAT DO YOU EXPECT FROM A PILATES
TRAINER?
PILATES TRAINING REVIEW SHEET
DO YOU FEEL LIKE YOU’RE GETTING THE
RESULTS YOU WANT FROM YOUR TRAINING (ALTHOUGH, THEY’RE NEVER FAST ENOUGH)?
YES NO
IF NOT, WHAT DIRECTION DO YOU FEEL WE
SHOULD MOVE IN? (EXAMPLE: MORE MOTIVATIONAL TALKS, NEW EXERCISES,
ETC.)
WHAT DO YOU LIKE ABOUT YOUR TRAINING
PROGRAM (EXAMPLE: PACE, EXERCISES ETC.)?
WHAT DO YOU
DISLIKE ABOUT YOUR TRAINING?
WHAT WOULD
YOU LIKE TO CHANGE IN YOUR WORKOUT?
WHAT DO YOU
WISH TO KEEP THE SAME?
WHAT AREAS
DO YOU FEEL YOU WOULD LIKE TO FOCUS ON?
DO YOU
PREFER SPONTANEITY OR A ROUTINE THAT YOU CAN SETTLE INTO?
LIST ANY
“MUST” OR “MUST NOT” DO’S:
WHAT OTHER SERVICE WOULD YOU LIKE
FROM YOUR PERSONAL TRAINER?
SUGGESTIONS:
THE MUSCULAR SYSTEM
As a Pilates Trainer, you will
need to know the basic muscle groups of the body. Here is a synopsis of the
major muscle groups and how they work. Let’s start at the head and work our way
down.
The muscles in the sides of the neck
are called the sterno mastoids, which hold the head up and rotate it. In the
front of the body, beneath the neck, there are the pectoralis major and minor
commonly called pecs/chest. Their job is to push objects away from the
body. The deltoids, which cap each arm and attach it to the shoulder
joint, are a three-headed muscle with the anterior, lateral and posterior heads.
The deltoids raise each arm to the side and overhead. Beneath that, on the
front of the arm are the biceps (curl the arm) and on the back of the arm are
the triceps (straighten the arm). The forearm is made up of the brachialis
on the top and the extensor carpi on the bottom of the forearm that curl the
hand up and down.
Below and behind the neck are the
trapezius muscles or “traps.” These are responsible for the shrug
motion. Down the back below the traps, there is the latissimus dorsi that
gives the back its V-shape. Other muscles included in the upper back are
the rhomboids, teres major and minor, sub-scapularis, super-spranatis and
infra-spranatis which hold the arm and shoulder joint together and are involved
in pulling things towards you from the front. They are generically referred to
as the rotator cuff. Beneath those muscles are the spinal erectors or
lumbars, located in the lower back. They keep us upright or bring one to the
standing position after bending over. The gluteus maximus is the buttocks,
used in extending our legs and standing straight. The biceps femorus are
located under the glutes, commonly called hamstrings, which kick the heel up
towards the buttocks. The gastrocnemeus and the soleus make up the calf
muscles and allow us to stand on tiptoe and jump.
This short lesson should be enough to
help you answer questions about what a particular exercise or muscle group does.
Here is a rule to help you determine what muscles a machine or exercise works
even if you have never used or seen the machine or exercise. Always remember
that muscle fibers twitch, or shorten. This is called a concentric contraction,
which causes pushing or pulling. Static contractions are isometrics, where a
muscle or group of muscles pushes against an immovable force. The third type of
contraction is eccentric, or negative, a controlled lowering of a weight. So,
remember the rule, muscles always pull on levers (bones) by shortening to cause
movement, even when the exercise requires pushing a weight. Please study the
following diagrams and memorize only the major muscle groups mentioned
above.
PILATES THEORY
Pilates is a generic term for an
exercise system created by Joe Pilates (not JoeWeider) in the 1900s. Pilates
(pronounced pi-la-teez) is a program of exercises that strengthen
muscles, improve posture and especially target the midsection and hip
flexor muscle groups (abs, obliques and spinal erectors), mostly without weights
or equipment. Although Mr. Pilates did develop equipment that would allow
incredible stretching routines, most movements are similar to traditional floor
exercises with an extra twist, which can be performed anywhere, anytime, without
any equipment. Pilates actually used the machines that he invented to help
stretch and rehabilitate injured WWI GIs. All anyone needs to use the system
today is a space on the floor (and a trainer).
Pilates offers a great method of training for someone who works out at home
and doesn’t have equipment. It is also a way to quadruple your income as a
Certified Pilates Trainer/Instructor by teaching Pilates classes (rates are
$12-$25 a person per class), especially if you jump on the Pilates bandwagon
before anyone else in your town does. Because fitness enthusiasts and trainers
recently rediscovered this exercise regimen, it has become the latest craze
since spinning and kick boxing classes. Now is the time to ride the wave. It
should become the crux of your business marketing campaign.
PILATES EXERCISES
Most Pilates exercises are done
on a mat, but you may have access to a reformer, ball or other apparatus that can help you train your clients. They range from back and side bends lying over a bench (or big
ball) to slipping a sling over your ankle and stretching it in
front, behind, or to the side. Many basic floor exercises have become Pilates movements by default.
Modern weight training equipment like
Nautilus duplicate a lot of Pilates movements, but with more control and safety.
The beauty of Pilates to the Instructor is that you can profit
on the popularity of the Pilates name. Today, Pilates is not only one of the safest systems of exercise, but it is also especially beneficial for minor lower back problems that result from a lack of abdominal strength and stretching.
The Pilates method is not a weight loss system, but any regular exercise
program coupled with dietary restrictions will produce fat reduction and muscle
tone. This is especially true in untrained individuals. Adding steady state
aerobic activity like walking, the stationary bike or the elliptical climber for
thirty minutes to an hour each day will greatly increase weight
loss in your clients that are overweight.
As a practitioner of Pilates movements, it
will be your duty to familiarize yourself with the exercise performance of the Pilates’ system before you can accurately and safely train your customers. Go through about 10-20 reps of each exercise to
familiarize yourself with the program. They are especially useful in their
present form for injury rehabilitation (their original use) and many are
commonly used today as back rehab exercises in physical therapy centers. The
entire routine should never take more than thirty minutes.
You will actually use only floor exercises and a mat or open area for Pilates.
your clients begin the floor exercises with easy movements and progress to more
difficult exercises. They should do the exercises in order. Pilates is a great way for you to help clients get fit while capitalizing on its popularity.
Guide your clients toward the simpler
movements until they feel comfortable and then guide them into the more complex
contortions. Pilates based floor exercises are the ultimate home
training system without equipment and a boon to personal fitness trainers. As
clients move through these calisthenics, go over the main points of the Pilates
philosophy below.
PILATES TIPS
Have your trainees breath deeply and
naturally. Tell them not to hold their breath. They might unconsciously do so
during the more demanding abdominal exercises. Always pay attention to good form
and maintain control. Avoid choppy movements and keep the exercise cadence
smooth, like kinetic stretching. Never confuse Pilates training with Plyometrics, which is ballistic impact training.
Listen to your clients, especially when they first start this (or any)
system of training. Depending on their present fitness level, some exercises may
be much too demanding for them to complete for their first few workouts. A lot
of attention is placed on deep breathing in Pilates, like Yoga. Have clients
discontinue exercising immediately if something causes acute pain. If they have
minor muscle weakness related lower back problems, this routine should help, and may even cure
them.
Clients should start the floor exercises with simple, easy
moves and progress to more difficult movements. Try to do the exercises in
order. Practice the easier ones until you feel confident that they can take the
next step, and only then move onto the next exercise. Have clients flex their
abs, glutes, lower back and hips. These isometric contractions will be stressful
for some really out of shape individuals, and will act as a warm
up.
ROUTINE
Teaser (100)
This is a great warm-up exercise, which
helps elevate oxygen in the blood stream and prepares the body for exercise.
Have the client breathe in time with each rep.
Have client lie on their back with knees bent
over chest into 90-degree angles with the floor while bring their arms
alongside the body, palms down. Extend the thighs. Maintain a flat back and let their stomach
sink into their spine.
Start
Finish
Lift head and neck off the mat and
begin pumping the arms straight up and down as if they were slapping the
floor. Pump their arms and breathe simultaneously for 20-30 breaths. Work up to
100 repetitions with their head in line with the torso. Muscles Trained: Abs, shoulders, thighs
Points to remember:
Have them suck the stomach into
their spine while breathing deeply.
Keep their head
and neck raised while pumping their arms.
Inhale on the roll
back, exhale on the roll up, and do not use the shoulders to propel their
body.
Roll up - Roll Over (Rolling Like a Ball)
Have clients start by sitting tall with knees into chest and place a hand underneath
each thigh, bringing knees close to their chest. Tuck chin into chest, keep
elbows wide and lift feet slightly off the floor using their midsection muscles
to balance.
Middle
Finish
From their
tailbone, have them roll it out backward to their shoulder blades (not their
neck), then forcefully, but slowly, use the abs to bring you back to start. Rock
back and forth with control six times. To challenge their abs especially, only
allow them to put their feet on the floor after they finish 5 to 20
reps.
Inhale on the roll back. Muscles trained: Abs, biceps, back,
glutes, shoulders
Points to
remember:
They should roll back from their tailbone.
Have them balance on their shoulders, not their
neck.
Single Leg Stretch
If the
client’s neck becomes fatigued during any of the exercises, have them rest it
back on the mat for a few seconds. Have them focus their eyes between their
legs, they could strain the neck by looking up.
To start, have students lie back and
pull both knees into chest to stretch the spine. Then, extend right leg straight
up to ceiling and curl torso up until they can reach their ankle (or shin) with
both hands. Have them keep the opposite leg (left) about 8-
10 inches
off the mat and press their lower back to the mat. Inhale deeply and pull the
straight right leg closer to their head.
On a deep exhale switch straight legs
by scissoring them until they can grab their left ankle with both hands. Keep
eyes focused on their abs and don't employ the chest or shoulders for
assistance. Perform 5-10 reps with each leg. Permit no rocking or straining.
Points to remember
Curl torso up until you can reach
their ankle.
Don't use the chest or shoulders.
Get them lie to on their back
bringing both knees into chest, neck and chin up, and have them hold onto their
right shin with both hands. They should extend their left leg up perpendicular
to floor and exhale deeply, contracting the abdominals. Hold this position for
several breaths.
Start
Finish
On the next
inhale switch leg positions in a controlled manner while keeping chin lifted.
Hold on the left shin for a few breaths. Slowly have them alternate sides for
three reps, while pressing the lower back even further into the mat as they move
smoothly through the exercise movement. Muscles trained: Glutes, hamstrings,
lower back, shoulders, biceps.
Points to remember:
Avoid neck strain by having them focus on
a spot between their legs.
Make them keep the chin up
and keep their lower back flat on the floor.
Single
one leg lying circles
Lie back with head
down to the mat and arms at their sides, palms down. Press their palms to the
floor to boost stability. Extend right leg straight up to ceiling and keep
opposite (left leg) flat down on the floor. As you grow stronger, you'll
gradually make bigger circles. Maintain control through their hips and legs
during each part of the circle their spine to the mat and make sure their lower
back maintains contact at all times.
Start
Finish
Slowly make giant clockwise circles with their right heel without
letting their lower back arch up at all. Envision leading each circle from the
inside of their knee instead of their outer thigh and perform 3-5 powerful, slow
circles with each leg. The whole movement should look like the illustration
below. As they grow stronger, gradually make bigger circles. Maintain stability
with the hips and legs during each part of the circle. Muscles trained: Abs,
thighs, glutes, hamstrings, adductors.
Points to remember:
Begin by pressing their palms into the floor to increase stability.
Slowly rotate their leg in a clockwise circle. Do not
allow their lower back to arch up during this exercise.
Single leg circle Finish with their leg
pointing across the opposite thigh.
Twisting Crunches
They’re
training all midsection muscles in this movement, so have them control their
momentum. As they switch sides imagining the action of windshield wipers
will help them with the movement.
There are a lot of ways to cheat
during this exercise, so have them mentally move through this checklist to
improve their technique:
Have them concentrate on their
waistline twist each time and never try rushing through the exercise.
Keep elbows extended wide and do not
allow them to touch down.
Do not let extended leg drop too low toward the floor or they may strain
their back.
Use
only their abs, obliques, glutes, abductors and adductors to initiate the
movements never using the neck, shoulders or lower back.
Lie back
with hands behind their head for support and knees bent into chest. Extend
straight left leg out about 6-8 inches off mat and twist upper body until right
elbow nears left knee. Inhale as you twist up and lift torso up until upper back
and shoulders are off the mat.
On a deep exhale switch sides until left elbow nears right knee. Imagine
their back and butt anchored to the mat so their body does not rock during the
transition. Using
precision and slow motion, alternate 5-10 times on each
side of their body. Muscles trained: abs, obliques, neck
Inhale while twisting up.
Exhale while switching sides.
Leg Kicks (curls)
The key to this lower body exercise is to remain lifted through their
shoulders and remain perfectly still through their upper body as you kick. Try
to lengthen through the crown of their head to maintain a long neck.
Lie on their stomach and press
pubic bone firmly to the floor. Come up to their elbows and stack them directly
beneath shoulders. Ball their hands into fists and press them into the mat in
front of you. Squeeze their butt and thigh muscles to stabilize
themselves.
Kick left
heel into left glute like a leg curl. Keep right leg straight and in contact
with the mat while the left leg kicks. Alternate each side for five repetitions
and when finished, instruct clients to sit back on their heels while kneeling in
a praying position to stretch the lower back. Muscles trained: Glutes,
hamstrings, lower back.
Points to remember:
Squeeze the glutes and thighs while kicking.
Keep
their upper body as still as possible during this exercise.
Helicopter
Plant the student’s hips and bottom
into the mat and allow all movement to come from the waistline muscles. If
they're really inflexible, allow one or both knees to bend slightly through the
twisting motion. Instruct them to sit up erect with legs extended in front and
open the legs wider than the hips while pointing the toes out. Stretch arms out
to the sides, parallel to the chest and twist the torso to the left until right
hand fingers touch or come close to their left toes. Exhale deeply, stretching
Start
Finish
the chest while coming closer to the
left toes. Inhale and prepare to switch sides.
Pull the abs firmly in toward the spine to protect their back and twist
first to the right side through the waistline. Alternate four very controlled
repetitions as you stretch head and neck to opposite sides. The head should be
the last part to come up.
Exhale as you reach forward.
Remember to keep their movements fluid and strict, no
cheating.
Don’t
allow them to drop the head back or slouch forward. To properly stretch the
back, neck and shoulders, they must suck in their stomach up to their spine and
keep their chest held high. Muscles trained: Hamstrings, low back, obliques,
abs, shoulders.
Push up
Have the client lie on his or her stomach and bend both arms so their palms
are flat
Start
Finish
on the floor
underneath their shoulders. Squeeze inner thighs together and press the tops of
their feet to the mat. Inhale and tell them to straighten their arms while they
push their torso up to the ceiling.
Press arms up to full extension and
keep belly tight to inhale/exhale deeply for a few breaths. Contract their
glutes to support their spine and gradually lower back to start position. Repeat
three times. Muscles Trained: Chest, triceps, shoulders, abs, low
back
Points to remember:
The torso, not the head,
should be pushing up.
Mermaid
Kneeling with straight posture, grasp
the right shin with the right hand. Place the left hand behind the head with the
elbow pointing straight up. Now bring the left arm out to the floor and extend
the right arm straight over head. Have them repeat for 3-5 reps for each
side.
Start
Finish
Points to remember:
Keep the back erect.
Stretch until they feel a slight pull on the side.
Hold
each position for a 5 count.
Transitions should be smooth and controlled.
Crouch Downs & Squat
Start
Finish
Have the client crouch down with the arms straight, palms on the floor
and slowly straighten the legs while keeping the palms on the floor. Beginners
may not be able to straighten their legs all the way out. Have them put their
hands on a chair or step. Repeat for 3-5 reps. Muscles trained: Abs, obliques,
triceps, shoulders, hips, back.
After the top position of the final
rep, take it right into the toe press (next). Muscles trained: Thighs, hips,
glutes, hamstrings, triceps, chest.
Floor toe press
From the finish position of
the squat, have the student rise slowly up as high as possible on the toes and
stretch back down again. Repeat for 10 to 20 reps. Muscles trained:
Calf.
Points to remember:
Have the client lean their hands on a
chair or step if the movement is too extreme.
Side Dive
Have clients push themselves up into
a position where they have both arms extended in a cross-position while keeping
the legs straight. Their body should be at a 45 degree angle to the floor at the
top of the movement. Drop back to the bottom position and switch to the other
side. 3-5 reps are difficult. This position should not be used with beginners.
Muscles trained: Chest, triceps, obliques, hips.
Start
Finish
Leg Rotators
Have the client get up on their hands and toes with their body extended
straight.
From this
position, have them raise their right leg slowly up and out to the side while
keeping in straight. Do 3-5 repetitions per side. Muscles trained: Glutes, hips,
triceps, chest, hamstrings.
Start
Finish
Points to remember:
Keep the legs and arms straight.
If you are training a beginner, allow them to kneel instead
of stretch out on the support leg.
Session
Finish
Always clients finish the workout
with a lower back stretch with each leg individually and then both legs together. Have them hold
the stretch for a 1-2 minutes each while recovering from the session. Encourage the client and smile as they leave.
SUMMARY
You now have an arsenal of core
exercises to use with your Pilates training clients or students. You can add to
this list: Overhead triceps extension with a dumbbell, upright rows with a
dumbbell or bar, and lateral raises. Have clients do them while standing with
knees slightly bent.
If you see an unusual dancer’s
movement or gymnast’s stretch, try it, and if it seems safe, include in your
retinue of exercises because it probably originated in Joseph Pilates’ gym
anyway. When making a determination about adding a movement, always err on the
side of caution. If it looks like it could potentially injure your client,
forget it. If it’s easy to do, include it. You don’t want customers blaming you
for their back problems. This routine will eliminate those problems when done
two or three times per week.
A rule to remember as you establish
yourself and build a steady client base is: always put the welfare and feelings
of the customer ahead of your need to annihilate them during their workout, so
they make progress and don’t quit. Pilates is meant to be easy for anyone. See
which coaching methods your client responds best to, and be flexible enough to
change as their needs and goals change.
You are going to be able to make
positive, life changing improvements in your client’s lives. There is nothing so
rewarding as seeing someone lose eighty pounds because of the help you have
provided. Just use common sense. Don’t put yourself into a compromising
situation by promising more than you can deliver. Make the client realize that
he or she is the person responsible for the results, and you are only there to
coach and help them. Pilates is an exercise system, not a miracle.
Good luck with your Pilates training.
E-mail your finished exam to exams@amfpt.com. It tests your practical ability to answer client’s
questions. You can also send it to American Muscle & Fitness, 102 Benedict Road, Pittsford, NY 14534. I can’t wait to hear from you about how your new business is doing!
PILATES FINAL EXAM
NAME:
ADDRESS:
ESSAY QUESTIONS
Put your answers into an e-mail or an attachment and e-mail it back to
exams@amfpt.com and amfpt@aol.com . Please include your name and address. You will not be able to write on this web
page.
Don't rush through the exam or skimp on your essay answers because there is
a $25 retest fee if you fail. Most people who don't pass fail because their
essay answers are too short or don't fully answer the questions asked. You
can write your exam answers in an e-mail. Please include your name
and address on your final exam when you e-mail it
back to exams@amfpt.com.
For each question, write one full
page (300 words or more) based on the manual reading material
outlining the advice you would recommend for the client. Check your grammar and spelling. When you finish, e-mail the exam back.
It will be corrected immediately. You will be notified and your certificate
sent out with the next mail. You can also mail your exam to:
American Muscle & Fitness
102 Benedict Road
Pittsford, NY 14534
1. What is Pilates? Describe the Pilates system of training theory.
2. Design a Pilates routine for a client that wants to improve muscle definition and strength. Describe the muscles worked in each exercise. Be sure to include exrcises, sets, reps, routines, cadence and breathing technique.
3. How is Pilates a good choice for clients with injuries like lower back problems? Can Pilates help strengthen it? What exercises and routine would you recommend?
God bless,
Gregory
Ladd