Print Version

Effective: Summer 2013

Prerequisites: Prerequisite: PHED 20B.
Advisory: Advisory: This course is included in the Flexibility & Stability family of activity courses.
Grade Type: Letter Grade, the student may select Pass/No Pass
Not Repeatable.
FHGE: Lifelong Learning Transferable: CSU/UC
3 hours laboratory. (36 hours total per quarter)

Student Learning Outcomes -
  • Perform with increasing degree of proficiency pilates exercises and flexibility techniques
  • Perform with increasing degree of proficiency core strength exercises
Description -
A vigorous and dynamic full body conditioning class using mat and standing exercises to tighten, tone and lengthen core muscles and flexibility exercises to improve mobility and stability. Focuses on the vertical positioning of the body which is the most advanced manifestation of Pilates.

Course Objectives -
The student will be able to
  1. define Advanced Pilates fundamentals and principles
  2. demonstrate and engage in appropriate exercises based on individual abilities
  3. demonstrate modifications for a variety of standing Pilates
  4. increase kinesthetic awareness
  5. demonstrate improved muscle strength and posture
  6. increase fluid movement and improve stamina/balance
  7. explain up to three benefits of Standing Pilates exercises as related to components of fitness
Special Facilities and/or Equipment -
Fitness mat, resistance bands, therapy balls, foam rollers, light hand weights and other newly available complimentary equipment.

Course Content (Body of knowledge) -
  1. Advanced Pilates principles, anatomy, and terminology
    1. Connecting mind and body through breathing and movement techniques
    2. Aligning the body symmetrically for each exercise
    3. Centering, neutral pelvis and neutral spine
    4. Controlled movement performed fluidly in a non-interrupted sequence of exercises
    5. Balancing strength and flexibility and stability
    6. Increase precision by focusing awareness and further developing the skill of concentration
    7. Breathing techniques appropriate to specific exercises and to further develop stamina
    8. Relaxation of muscles not directly involved in exercises (integrated isolation)
  2. Appropriate exercises for fitness levels
    1. Use of visual and verbal cues to demonstrate exercises
    2. Demonstrate modifications and variations of exercises
    3. Student responsible for self-pacing based on fitness level and previous Pilates and stretching experience
  3. Intermediate Pilates exercise
    1. Standing exercises that rely on engaging the pelvic floor muscles
    2. Exercises may include standing, sitting and reclining
    3. Use of whole body for flexibility, strength and stability
    4. Muscle developed uniformly
    5. Use of strap's, blocks, rollers and thera-bands to add resistance or instabiltiy to exercises or assist flexibility exercises
  4. Kinesthetic awareness
    1. Use of visual framework to reinforce movements
    2. Coordinate breath with movement to demonstrate efficiency of movement
    3. Body and posture awareness
  5. Muscle strength and tone
    1. Abdomen and buttocks
    2. Lower back and hips
    3. Shoulder girdle, arms and wrists
    4. Knee and ankle strengthening
  6. Flexibility and balance
    1. Unrestricted motion
    2. Static, Active, Dynamic and active-isolated stretches
    3. Standing Pilates
Methods of Evaluation -
  1. Instructor and student pre and post evaluation of technique
  2. Improvement through participation
  3. Define two principles of Advanced Pilates Fundamentals
  4. Compare and contrast any two Standing Pilates to the seated/floor variation
Representative Text(s) -
Hopson, Janet L., Donatelle, Rebecca J., Littrell, Tanya R. Get Fit, Stay Well!. 2nd edition. Glenview, IL: Pearson Education, 2009.

Disciplines -
Physical Education or Dance
Method of Instruction -
Lecture presentations and classroom discussion using the language of Pilates.
Lab Content -
Lab content may contain but is not limited to:
  1. Swan dive
  2. Side kick standing
  3. Bicycle
  4. Standing leg lift series
  5. Standing roll up & roll down
  6. Plank series
  7. Push up variations
  8. Standing balance exercises
  9. Standing spinal twist, flexion, extension, and side bending
Types and/or Examples of Required Reading, Writing and Outside of Class Assignments -
Optional writing exercises based on recommended reading.