Individual Progression & Goal Setting

within a Group Session

Kristi Lynn August 27th 2019 Sep – Dec 2018 Newport Beach, CA USA

1

ABSTRACT Teaching a Mixed Level Reformer group class is both enjoyable and rewarding. I believe the challenge is to ensure each client’s individual progression and growth; to motivate each person and provide clear and measurable goals. My research is based on my own experience with an established group of 6 women, ranging in age from 40 – 65. The classes were structured using the BASI Block System with certain exercises to provide a measurement of their individual growth and accomplishment, as well additional exercises to enhance strength and flexibility to support their goal exercises. The individual progress of this group over a 3 month period, 2 classes per week was considerable. One of the unexpected surprises is how this diverse group of women became so close throughout the process, encouraging each other and rejoicing in each other’s growth and accomplishment.

2

TABLE OF CONTENTS

Page 1 Abstract Page 2 Table of Contents Pages 3 – 4 Case Study Page 5 - 7 Anatomical Description Pages 8 Program Page 9 Conclusion Page 10 Bibliography

3

CASE STUDY

The Mixed Level class consists of a group of 6 women, ranging in age from 40 – 65, participating twice weekly over a period of 3 months. These women have very different fitness levels, as well as Pilates experience. Three of the women have been doing Pilates for many years at an Intermediate/Advanced Level; the other three for a lesser period of time, ranging from 3- 18 months. My classes were designed for the clients’ individual progression and overall physical wellbeing. None of the clients had any injuries during this timeframe. In this type of class, it is important to take time with each person, ensuring their form is correct, monitoring their progress, motivating and helping them reach their goals. Additionally, I believe that as the teacher you can help every person feel that he or she belongs in the class as you assist them in their journey. This means that a beginner should be able to work side-by-side with a more advanced client. This is done through modifying existing exercises to suit skill levels. The following exercises utilizing the BASI Block System were selected for goal setting purposes and the monitoring of the clients individual progress, as well as their overall health , strength and mobility, improved flexibility, development of core strength, improved posture, increased energy and awareness; Body/Mind Connection:

• Roll Up • Short Spine • Standing Lunge • Kneeling Lunge • Up Stretch 1 • Up Stretch 2 • Up Stretch 3

All of the additional exercises in the program where selected to assist the clients in acquiring the strength and flexibility necessary to accomplish their goals. Additionally, the six key principles of Pilates (breath, concentration, center, control, precision and flow), were addressed in every session. Goal Setting Goals must be specific, realistic, and measurable. It’s extremely important to support and acknowledge each individuals progress, all the while ensuring they enjoy the journey without pressure and too much frustration. Here are three important reasons I believe we need to set goals:

• Goals Give You Focus – By setting goals you give yourself a target to shoot for. This sense of direction allows your mind to focus.

• Goals Allow You to Measure Progress – By setting goals you are able to measure your progress because you always have a fixed endpoint or benchmark to compare with.

• Goals Give You Motivation – Goal setting provides the foundation for your drive. By making a goal your give yourself a concrete endpoint to aim for and get excited about.

4

The Initial Assessment and Accomplished Goal at the end of the 3 month period Roll Up

• Initial Assessment o Two clients were able to execute.

• Accomplished Goal o All clients were able to execute.

Short Spine

• Initial Assessment o Three clients were able to execute.

• Accomplished Goal o Five clients were able to execute.

Standing Lunge, with progression to Kneeling Lunge

• Initial Assessment o Standing Lunge - All clients were able to execute. o Kneeling Lunge - Three clients were able to execute.

• Accomplished Goal o Kneeling Lunge - All clients were able to execute.

Up Stretch 1, with progression to Up Stretch 2 & Up Stretch 3

• Initial Assessment o Up Stretch 1 - All clients were able to execute. o Up Stretch 2 - Four clients were able to execute. o Up Stretch 3 - Three clients were able to execute.

• Accomplished Goal o Up Stretch 1 - All clients were able to execute. o Up Stretch 2 - All clients were able to execute. o Up Stretch 3 - All clients were able to execute.

5

RectusAbdominisThe rectus abdominis muscles are a pair of long muscles that run vertically up the front of the abdomen, stretching from the pubis to the xiphoid process. They compress the viscera and tense the abdominal wall.

The lower part of the rectus abdominis rests underneath the transversus abdominis, and the upper part rests on top.

As one of the primary movers in spine flexion, the rectus abdominis also helps to flex the vertebral column and bring the pelvis forward. The internal and external obliques are the other primary movers in spine flexion.

The rectus abdominis is held within the rectus sheath, which is formed from the aponeuroses (sheets of connective tissue) of the tranversus abdominis and the internal and external obliques.

InternalObliques

The internal obliques are located between the transversus abdominis and the external obliques. When both internal obliques work together, they join the other abdominal muscles in compressing the abdominal viscera. They also help with spinal flexion. When working individually, the internal oblique muscles are principal movers in the rotation and lateral flexion of the spine.

6

ExternalObliques

The external obliques are the outermost abdominal muscles. They are also key participants in spinal flexion and the compression of the viscera. Individually, they act alongside the internal obliques in lateral flexion and spinal rotation.

Psoas&HipFlexors The psoas is a deep-seated core muscle connecting the lumbar vertebrae to the femur. The psoas major is the biggest and strongest player in a group of muscles called the hip flexors: together they contract to pull the thigh and the torso toward each other, and facilitate flexion of the hips.

7

Hamstrings

Hamstring Muscles. The hamstrings are a group of four muscles: long head of the biceps femoris, short head of the biceps femoris, semitendinosus, and semimembranosus. Each hamstring crosses two joints—the hip and the knee.

Back Extensors

The extensor muscles are attached to the back of the spine and enable standing and lifting objects. These muscles include the large paired muscles in the lower back, called erector spinae, which help hold up the spine, and gluteal muscles.

8

BASI BLOCK EXCERCISES WARM-UP Mat

• Roll Up • Supine Spine Twist • Double Leg Stretch • Single Leg Stretch • Criss-Cross

FOOTWORK Reformer

• Heels • Toes • V Position • Open V Position • Calf Raises • Prances • Single Leg Heels • Single Leg Toes

ABDOMINALS Reformer

• Hundred’s • Coordination

HIPWORK Reformer

• Frog • Circles Down • Circles Up • Opening

SPINAL ARTICULATION Reformer

• Short Spine • Long Spine

STRETCHES Reformer

• Standing Lunge • Kneeling Lunge

FULL BODY INTEGRATION Reformer

• Upstretch 1 • Upstretch 2 • Upstretch 3 • Elephant

ARM WORK Reformer

• Chest Expansion • Biceps • Rhomboids • Hug-A-Tree • Triceps

LATERAL FLEXION/ ROTATION Reformer

• Mermaid

BACK EXTENSION Reformer

• Pulling Straps 1 • Pulling Straps 2

9

Conclusion Individual progression is always achievable, even in a Mixed Level class with beginners working side by side with Intermediate/Advanced clients. I believe it’s important for the teacher to make everyone in the class feel important, for them to know that she/he believes they can achieve their goals and has the professional skills to help them arrive at a higher level of mastery. The client needs to feel you are invested in them and their progress. It’s always nice to see how far we’ve come. Sometimes clients don’t realize what their body is capable of before setting their goals. With goals you have benchmarks. Every time you reach your next benchmark you have an opportunity to celebrate your success. The goal setting process was enthusiastically embraced. Each client progressed at their own pace, excited to see their individual improvement. They encouraged each other and celebrated the success of their fellow classmates. Additionally, when you celebrate, endorphins are released inside your body and you feel incredible. Joseph Pilates also celebrated the success of his clients. Romana Kryzanowska (a student of Joseph Pilates and the director of “The Pilates Studio” in 1970 after his death) shared the story of Joseph celebrating “Champagne Moments” with his clients. When someone achieved a breakthrough, did an exercise that they had been struggling with, or something fabulous and monumental while they were in the studio, everybody would stop their workouts, they would pop the cork on a bottle of champagne, fill up little Dixie cups, cheer, toast, and celebrate the achievement.

10

Bibliography Book Isacowitz, Rael, Clippinger Karen. Pilates Anatomy, 2011 Website https://absolutepilates.co/why-cant-i-do-a-pilates-rollup/,Allisonhttps://www.codeofliving.com/5-powerful-reasons-goal-setting-important/,Osman,January 26, 2019 https://www.visiblebody.com/ 2019 https://www.theptdc.com/the-ultimate-guide-to-running-a-group-exercise-program, Girvitz, Geoff