Pilates Student Resources

We recommend you have a solid understanding of musculoskeletal anatomy and physiology, (equivalent to tertiary level anatomy studies) in order to get the most out of your course.

If you haven't studied anatomy formally, you can self-educate prior to your course with some well-chosen reading. Recommended texts are listed below. You can also attend the Breathe Functional Anatomy course, which is designed specifically to be the perfect preparation for your STOTT PILATES® instructor course, and includes everything you'll need to know, including comprehensive course notes.

Recommended texts are listed below, and are available at reception. To ensure your chosen texts are in stock, call us on 9662 1500 or email education@breathewellbeing.com.au before you come in.

Muscle Flash Cards ~ Bryan Edwards
The Muscle Flash Cards present a unique study approach of repetition that aids the student's ability to recall pertinent information relating to the muscular system. The flash cards illustrate every functional muscle from the shoulder girdle down, denoting the origin, insertion, action, innervation, and synergist. This title also includes two-color illustrations, terminology, and definitions of movement.

Bone Flash Cards ~ Bryan Edwards
The Bone Flash Cards are designed to guide the student through the skeletal system. Each bone is illustrated in the body from head to toe, and every significant bony landmark is defined. This set of cards also includes a special chapter on joints and ligaments, and the innervation, movement, and arterial supply are denoted for each.

Anatomy and Biomechanics ~ Raphael Bender, Nicole Mazurkiewicz and Heath Lander
Featuring full-colour illustrations by Heath Lander, this 192 page book has been designe especially for students of Pilates and movement. In addition to the usual 'what goes where' bits, this book is full of useful tips on how to find muscles or bones by palpation (feel), and how to tell if particular muscles are working properly, and what to do about it if they're not.

Muscles, Testing and Function with Posture and Pain ~ Kendall et. al.
The postural theory contained in the STOTT PILATES instructor training at Breathe is based on this book, and excerpts are included in your course notes. Reading the original will give you a far richer, more detailed understanding of postural theory, muscle balance, and how to test every major muscle for strength. Many muscle length tests are also included. One of the many reasons this book is so great is the fantastic illustrations which include photos, diagrams and hand-drawn muscle illustrations. Highly recommended, and a reference you'll continue to use for years to come. At Breathe we refer to our copy on a daily basis, in our clinical work with clients.

Pre-Course Anatomy Review

Click here to download our free Muscle & Joint Action reference

All the basic anatomy and physiology you'll need to know for your Matwork or Reformer course, and a great reference for use during the course.

 

Get Bodysmart.com - Quick Reference for muscle anatomy

http://www.getbodysmart.com A fantastic quick reference for muscle anatomy, insertion/origins and actions. Has great diagrams, so really good if you're a good visual learner.

 

Innerbody.com - More Detailed Reference for muscle anatomy

http://www.innerbody.com/htm/body.html Great information - written in with bit more detail than getbodysmar, but the diagrams aren't quite as good.

 

ExRx.net - Exercises and muscle actions

http://www.exrx.net/Lists/Directory.html Exercises and actions for all major muscles, with moving pictures for the exercises.

 

E-Hand.com - Muscles of the hand, arm and shoulder girdle

http://www.eatonhand.com/mus/mus132.htm. Has some great information on muscles of the hand, arm and shoulder girdle. You can search by joint action to find the muscles you need.

 

BecomeHealthyNow.com - Anatomical Terms

http://www.becomehealthynow.com/article/anatom/704/ Definitions of basic anatomical terminology that is essential for finding your way around exercise breakdowns and posture analysis.

Joseph Pilates originally called his system of exercise Contrology. There are 2 main differences between Joseph's original method (which is still practiced today, in the form of Classical Pilates), and the STOTT PILATES approach.

Straight spine vs Neutral Spine
Joseph Pilates believed that the ideal alignment for the human spine was a perfectly straight line, and designed his system of exercises to help achieve what he thought of as being perfect alignment. He based his thinking on the observation that babies and young children have straight spines, and he concluded that this was the ideal alignment of the human spine, which gradually becomes compromised into a curved shape as we get older. We now know that this is not the case:

In the 100 years since Joseph Pilates originated his system of exercise, medical and scientific understanding of the human body has progressed considerably. With the advantages of modern medical imaging technology, in-vitro stress testing of spines, x-ray flouroscopic images of athletes' spines in real-time as they perform lifts and muscle EMG studies, we know that a straight spine is not ideal for an adult human. Rather a spine with 3 natural curves (also called a "neutral" spine) provides optimal weight bearing and shock absorption. The neutral spine has a gentle convex anterior curve, also know as a lordosis in the lower spine (Lumbar or Lx) and the neck (Cervical or Cx); the middle and upper back (Thoracic or Tx) has a gentle convex posterior curve, also known as a kyphosis in ideal alignment.

In STOTT PILATES we emphasise working in a neutral spinal alignment where possible, rather than trying to achieve a perfectly straight spine.

Partial exercises and progressions
Joseph's original method did not have beginner, intermediate and advanced exercises. Everyone started with the same exercises. If you couldn't complete an exercise correctly, you just did as much as you could and stopped. When you came back the next day, you'd be a little stronger and a little better.

With modern understanding and advances in our understanding of human motor learning strategies, STOTT PILATES includes many partial exercises, and "prep" exercises which serve to break the more challenging exercises down into safe, smaller units, which preserve the essence of the full exercise. This way the repertoire is seperated into the Warm Up (pre-Pilates), Essential (beginner), Intermediate and Advanced repertoire.

Pilates Principles
In line with our modern understanding of human physiology and biomechanics, the STOTT PILATES principles of movement have been adapted and updated from Joseph Pilates original principles. The STOTT PILATES 5 Basic Principles retain the essence of the original Pilates principles, whilst accomodating the most current medical understanding of human movement science.

Joseph Pilates' original principles:

1. Centering: Physically bringing the focus to the center of the body, the powerhouse area between the lower ribs and pubic bone. Energetically, Pilates exercises are sourced from center.

2. Concentration: If one brings full attention to the exercise and does it with full commitment, maximum value will be obtained from each movement.

3. Control: Every Pilates exercise is done with complete muscular control. No body part is left to its own devices.

4. Precision: In Pilates, awareness is sustained throughout each movement. There is an appropriate placement, alignment relative to other body parts, and trajectory for each part of the body.

5. Breath: Joseph Pilates emphasized using a very full breath in his exercises. He advocated thinking of the lungs as a bellows -- using them strongly to pump the air fully in and out of the body. Most Pilates exercises coordinate with the breath, and using the breath properly is an integral part of Pilates exercise.

6. Flow: Pilates exercise is done in a flowing manner. Fluidity, grace, and ease are goals applied to all exercises. The energy of an exercise connects all body parts and flows through the body in an even way. Pilates equipment, like the reformer, are very good mirrors of one's flow and concentration as they tend to bang around and suddenly become quite "machine-like" if one loses ones control and flow.

The 5 Basic Principles of STOTT PILATES

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In STOTT PILATES we work from 5 basic principles of biomechanics to ensure that exercise is effective and safe.

The 5 principles of breathing, pelvic placement, rib cage placement, scapular mobility and stabilisation and head and cervical placement are not separate and discrete but, rather, an integrated system of principles which guides our awareness and our movement through each exercise in order to maximize effectiveness and biomechanical efficiency.

The spine has 3 natural curves in it; a gentle lordosis or convex anterior curve in the lumbar (lower spine), a gentle kyphosis or convex posterior curve in the thoracic (middle and upper spine) and a gentle lordosis in your cervical spine (neck). Maintaining this natural curve gives our spine optimal shock absorption and load bearing ability. The 5 principles help us to be aware of our spinal alignment, and the alignment of our shoulder girdle, and to work towards the optimal alignment, mobility and stability in any static posture and through each movement.

Throughout every workout it is important that we pay attention to the 5 principles and try to apply each of them in every exercise. Through understanding the 5 Basic Principles of STOTT PILATES, we are able to have greater awareness, and a greater sense of control in each exercis; hence faster progress and better results.

1. Breathing

What: In STOTT PILATES we promote a 3 dimensional thoracic inhalation through the nose, and a slightly forced exhalation through pursed lips.

Why: The 3 dimensional thoracic inhalation, which particularly emphasises the often under-utilised posterior and lateral aspects of the ribcage, encourages a more efficient gas exchange, and better oxygenation of the blood, and can alleviate stress and strain from the ancillary breathing muscles of the neck and shoulders including sternocleidomastoid, scalenes, levator scapulae and upper fibres of trapezius. The 3 dimensional inhalation allows us to sustain the connection of the abdominal muscles, specifically transversus abdominis, rectus abdominis, and the internal and external obliques, thus facilitating greater lumbo-pelvic stability. A full breath pattern also enhances concentration and a sense of connection with our body, and can enable us to focus more effectively on the exercises we are performing.

The slightly forced exhalation encourages engagement of the deep stabiliser muscles of the lumbo pelvic region, specifically the pelvic floor group of muscles, and via co-contraction, the transversus abdominis and the lumbar fibres of multifidus. Correct activation of these muscles provides the optimum foundation for stability of the lower spine and pelvis. These deep stabiliser muscles will function optimally at between 20-30% of MVC (Maximum Voluntary Contraction), so it is important to teach our clients to use a gentle engagement of these muscles, rather than gripping, excessive hollowing of the abdominals, or bearing down of the pelvic floor. The action of the Transversus Abdominis is to compress and stabilise the Lumbo Pelvic region, and it's fibres run horizontally from the aponeurosis of the Rectus Abdominis anteriorly, to the Lumbo Dorsal Fascia posteriorly, so that it fully encases and surrounds the lower torso. To facilitate engagement of the deep stabilisers at an Essential (beginner) level in STOTT PILATES, we coincide exhalation with effort. At Intermediate level, we often coincide exhalation with spinal flexion, and inhalation with extension of the spine, as these are the natural movements that occur in the spine as we breathe. We may change the breath pattern in any exercise to best suit the particular needs of a client, depending on the client's individual posture, habitual movement patterns, injuries or goals.

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The "how" of Breathing: Exercise to illustrate the first principle
Lying on your back with your knees bent, place your hands on your lowest ribs at the sides of your torso, and breathe in through your nose, expanding your ribs outwards and sideways into your hands.

Feel your hands move outwards as you breathe in. Try not to lift your chest too much as you inhale, instead directing the air into the sides and back of your lungs. This is called 3 Dimensional Breathing, (or lateral and posterior ribcage breathing).

Your exhalation should be through pursed lips, and moderately forceful (relative to the difficulty of the exercise you are performing): as if you are blowing out a candle which is two feet in front of you. As you breathe out, have a sense of lifting your pelvic floor gently (a feeling of sucking up gently, as if lightly drawing your sitz bones, your pubic bone and your tailbone all together, and up behind your belly button) and of allowing your belly button to flatten towards your spine to push the air out. Imagine an elastic girdle is around your lower abdomen, gently compressing and bracing you there. You can place your fingers on your lower abdominals and feel them work and draw in, as you exhale. Maintain this breath pattern throughout your workout.

2. Pelvic placement

What: In STOTT PILATES there are 2 alternative postions for pelvic placement; neutral pelvis, and imprinted pelvis. The neutral alignment of the lumbar spine is a gentle, even convex anterior curve, also known as a lordosis. In neutral pelvic alignment, the anterior superior iliac spine (ASIS) and the symphysis pubis (pubic bone) will be vertically aligned in the same plane when upright, or horizontally aligned when supine or prone (lying). Imprint is a very slight posterior pelvic tilt, with a corresponding gentle lengthening (flexion) of the lumbar spine, which is achieved by action of the obliques, without engaging the gluteals.

Why: We encourage you to work in neutral pelvic alignment whenever you can safely do so, and to use imprint whenever you need greater stability in your lumbo-pelvic region, or if your posture dictates that imprint is more appropriate for you.

Neutral alignment is the strongest alignment of the spine for shock absorption and weight bearing. The shear forces on the spine are minimised, and our deep stabiliser muscles fire most easily in and around the neutral joint position. In some exercises, some clients may benefit from a prop to help them achieve a tension-free neutral alignment in the starting position of the exercise.

Because neutral is the strongest alignment for your spine and pelvis, we encourage you to work in a neutral alignment whenever you can - as long are able to stabilise your lumbo pelvic region in this alignment. If you are not able to stabilise your lumbar spine or pelvis in neutral, or if you experience gripping (a sensation of excessive work) in the lumbar extensors (lower back muscles) we encourage you to work into an imprinted alignment of your lumbar spine and pelvis.

An imprint is a VERY slight posterior pelvic tilt, accompanied by a very gentle lengthening (flexion) of the lumbar spine. Imprint is acheived specifically by contracting (primarily the external) obliques muscles, to draw the ASIS marginally closer to the ribcage. The gluteals should not contract to acheive imprint, as when the lower extremity (leg) is in an open kinetic chain the gluteals do not contribute significantly to lumbo pelvic stability.

We particularly use imprint when working in an open kinetic (aka kinematic) chain - that is with the feet off the mat and unsupported. In this position there is considerable load on the obliques in their role as stabilisers of the lumbar spine and pelvis, and by shortening them slightly into the imprinted position, we bring them closer to their midrange and enhance their ability to contract. This in turn, increases lumbo pelvic stability. Hence we use imprint in an open kinetic chain at any level, and generally at Essential level, if the client is unable to stabilise in neutral alignment.

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The "how" of Pelvic Placement: Exercise to find your neutral pelvis
Now we are going to do an exercise to help you find your neutral, your imprint, and to move between the two.

Lying on your back with your knees bent, place your hands in a diamond shape with the heels of your hands on your ASIS (the forward most point of your hipbones), and your fingertips on your pubic bone or symphysis pubis. When your ASIS and your pubic bone are on the same flat horizontal plane your pelvis in is neutral alignment. Imagine a tray of champagne glasses full to the top is resting on those three points, without spilling a drop.

Gently arch your spine to come into an anterior pelvic tilt, where the heels of your hands (on your ASIS) are higher than your fingertips on your symphysis pubis). Now, gently activate your abdominal obliques to draw your hips towards your ribs and slightly flex your lumbar spine towards the mat. Your fingertips are higher than the heels of your hands; you are in an imprint position or slight posterior pelvic tilt. Now find a place between the two positions, where your fingertips and the heels of your hands are on the same flat plane. This is neutral pelvis.

Neutral to imprint exercise
We are just going to work briefly between neutral and imprint so you get a feel for both pelvic placements: Lying on your back in a neutral pelvis and spine, inhale to prepare, then exhale and activate your side abdominals (obliques) to flex gently into an imprint. This is a subtle sensation of gently reaching the tailbone away along the mat, and slightly lengthening the lower back towards the mat. Imprint is definitely NOT flattening the lower back into the mat, or tucking the tailbone. Imagine there is a blueberry under your lower spine and you just want to squeeze a single drop of juice from it, not to squash it flat to the mat. Now inhale to stay; now exhale to release back to neutral, where your ASIS and pubic bone are flat on the same plane. Exhale imprint, inhale hold, and exhale release to neutral.

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3. Ribcage placement

What: In neutral alignment, the thoracic spine assumes a gentle, even, convex posterior curve (kyphosis), and the ribcage is aligned with the pelvis. There should be no lateral shifting, or posterior displacement of the ribcage (thorax) relative to the pelvis, either at rest or during movement. During spinal flexion, the anterior ribs (infrasternal angle) will narrow and depress, and during spinal extension the anterior ribs will widen and elevate.

Why: The internal and external obliques, and rectus abdominus connect the lower ribs and, indirectly, the thoracic spine with the pelvis, thus controlling the alignment and stability of the whole thorax, during arm movement, leg movement and spinal movement. The abdominals all work together, with erector spinae, quadratus lumborum and latissimus dorsi to stabilise the spine in a neutral alignment.

As mentioned before, the abdominal muscles are recruited during forceful exhalation: on an inhalation the ribs naturally open and separate, with the thoracic spine gently extending and the abdominals lengthening; on an exhalation the ribs naturally sink and draw together as the thoracic spine gently flexes due to the shortening of the obliques and rectus abdominis. For this reason we encourage the ribs to lift and separate somewhat in spinal extension (increasing the infra-sternal angle), as otherwise full extension cannot be achieved. In spinal flexion we encourage the ribs to depress and draw together (decreasing the infra-sternal angle), which facilitates thoracic flexion.

When lying supine our thoracic spine tends to flatten out (into extension) to conform to the flatness of the mat. To maintain a neutral alignment in this instance, we need to actively connect through our abdominals to allow the ribs to sink, or draw down slightly towards the belly button. Throughout every movement, we need to be aware of the connection between our ribs and our pelvis, and think of gently connecting those two points together to facilitate abdominal activation, and a clean movement of the thoracic spine; for example, when attempting a clean rotational movement, we want to avoid shifting the ribs sideways, flexion of the spine, and extension of the spine. When attempting a clean lateral flexion of the thoracic spine, we want to avoid going into spinal flexion or extension. A good way to think of this is, keeping the movement to the desird plane(s) of motion, either sagittal, coronal, or transverse.

How: Arms overhead exercise

Now let’s do a little exercise to increase your awareness of your rib cage placement and how it relates to the other principles. Lying on your back, find your neutral spine and "melt" your ribs down towards your belly button in a V-shape. Feel the back of your ribcage contacting the mat more firmly as you do this.

Inhale to raise your arms overhead. Now, keeping your ribs in contact with the mat, exhale to flex your shoulder joints and bring your arms past vertical as far only as you can keep your ribs connected to the mat.

Inhale and return your arms to vertical; now exhale and lower them to the mat. It is important to keep that abdominal engagement at all times otherwise you sacrifice spinal stabilization. Inhalation facilitates spinal extension, but sometimes we can exhale on extension to help maintain abdominal activation and protect our spine.

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4. Scapular mobility and stabilisation

What: The scapulae should sit flat and flush on the ribcage, and glide freely and smoothly, without winging or anterior tipping: The head of the humerus should maintain a stable position in the glenoid fossa. The neutral position of the scapulae is between T2-T7 spinous processes, with the medial borders parallel and vertical, and approximately 3-5 cm from the spinous processes, depending on the size of the individual. The "plane of the scapula", also known as the plane of scaption, is when the humerus is in approximately 30 degrees of abduction, and 30 degrees of flexion from the anatomical position, and is the most stable alignment for the glenohumeral (shoulder) joint.

Why: The scapulae or shoulder blades have no direct bony attachment to the axial skeleton (rib cage and spine). Their single bony attachment is to the clavicle (collar bone) at the acromio-clavicular (AC) joint. Hence the scapulae are very mobile, allowing the upper extremity (arm) a great range of motion and complex actions, but somewhat at the expense of stability. Because of their lack of body attachment to the axial skeleton, the scapulae are highly susceptible to misalignment if muscular imbalance is present. For this reason it is important to ensure a balance in the surrounding and supporting musculature of the shoulder girdle.

The scapulae can elevate, depress, protract, retract, upwardly rotate and downwardly rotate. Because of this complexity and lack of bony attachment it is important to be aware of stabilizing the scapulae at all times: when flexing or extending the spine, when moving the arms in any direction, and when the spine and shoulders are neutral. If the scapulae are not stabilized it can lead to excess tension in upper fibres of trapezius, levator scapulae, rhomboids, the rotator cuff muscles subscapularis, supraspinatus, infraspinatus and teres minor which stabilise the humerus in the glenoid fossae, the sternocleidomastoid muscles and various other muscles of the neck and upper shoulders.

Although the scapulae move with the arms, a sense of stability, rather than rigidity should always be maintained. Keep the sense of gently sliding your shoulder blades down your back in a V shape towards your lower spine, even when they are actually moving upwards as in shoulder joint flexion. Keep a sense of width across your shoulder girdle. You should not allow your shoulders to either round overly forward or squeeze backwards together excessively towards the spine. The scapulae should lie flat on the rib cage and glide smoothly across it without winging. Winging refers to the medial border of the scapulae lifting off the ribcage.

Scapular stabilization should be a part of the preparation for every exercise, to be established before movement begins. When flexing your torso off the mat, scapular stabilization will help to avoid protraction of the shoulders and neck tension, while in spinal extension it will help you to avoid overextension of the cervical spine, and indeed gently activating the scapular retractors (rhomboids and middle fibres of trapezius) to initiate spinal extension, can facilitate more effective activation of the thoracic erector spinae muscles.

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How: Scapular isolations exercise

We are going to do an exercise to help you understand scapular movement and stabilization a bit more. Lying on your back with neutral pelvis and neutral spine, with your arms softly reaching towards the ceiling, level with your shoulders.

Inhale and protract your shoulders by reaching your fingers further towards the ceiling; exhale and retract to neutral, with your shoulders "beside" you. Inhale and retract by drawing your shoulder blades together; exhale and protract back to neutral. This exercise can be useful in giving you a sense of one of the key movements of the shoulder girdle.

5. Head and cervical placement

What: The neutral alignment of the cervical spine is a gentle, even convex anterior curve or lordosis. When sitting or standing in upright posture, the cranium (skull) should be directly above the shoulders; when supine, prone or side-lying in a neutral spinal alignment, the head should be directly in line with the thorax. Throughout movement, the cervical spine and cranium should continue the curve of the thoracic spine.

Why: The neutral alignment of the cervical spine is the strongest alignment for load bearing (supporting the weight of the head) and shock absorption (as in running or walking). Holding the head in a forward posture, or hyperextension of the cervical spine can cause undue tension in the muscles of the neck, shoulder girdle and thoracic region especially sternocleidomastoids, upper fibres of trapezius, levator scapulae, cervical erector spinae and thoracic erector spinae. Head forward posture also places increased strain on the passive structures of the cervical spine including discs, vertebrae and ligaments. Maintaining dyamic stability by actively encouraging your client to embody the Head and Cervical Placement principle will help them to avoid this unnecessary stress and strain.

When supine, where there is an excessive kyphosis or convex posterior curve of the thoracic foam pads or cushions under the head may be necessary to allow ideal alignment of the cervical spine.

How: Head nods exercise

When flexing the torso forwards off the mat, movement in the thoracic should be preceded by cranio-vertebral flexion, which is a gentle flexion of the cranium (head) on the first two vertebrae (C1 and C2 or Atlas and Axis), due to the action of the deep neck flexor muscles longus capitis, rectus capitis and logus coli. During the movement of cranio-vertebral flexion, the sternocleidomastiod muscles should not increase their activity. You should have a sense of lengthening the top part of the back of your neck where it articulates with your skull (the sub-occipital region), rather than jamming your chin down towards your chest. The movement is a slight flexion of the cranium on C1 and C2 (the atlas and the axis), not a flexion of the entire cervical spine. The axis of flexion for the head nod is approximately in line with the external auditory meatus (the ear canal), which corresponds with the articulation of the cranium with the C1vertebra. In thoracit flexion from supine (as in an Ab Prep, Hundred etc.) once the neck has been stabilised using the head nod, the movement should initiate from the ribs being pulled down by the abdominals, NOT by increasing the cervical flexion. The cervical flexion should gently follow the thoracic flexion, not vice-versa.

Be aware that your eye line will help you to keep your head and neck correctly aligned; during thoracic flexion from supine the eye line should be just above the knees, as if looking at someone who is standing at your feet. In thoracic extension prone, your eyes should be just forward on the mat (not at the front wall). When you are sitting or standing in neutral, your eye line should be at a constant height (eye height). In STOTT PILATES every time you flex your spine you should precede the movement with cranio vertebral flexion, otherwise known as a head nod. When extending your thoracic spine pay particular attention to maintaining an even extension through the cervical spine, and avoid overextension of the neck.

Awareness of scapular stability will encourage correct head and neck placement.

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If you have any questions please ask your teacher in class, or feel free to email me; I'm always glad to hear from you!

Enjoy!

Raphael Bender
STOTT PILATES Instructor Trainer
APMA Level 3 certified Professional Practitioner

The Fine Art of Cueing

When it comes to cueing effectively, there are a number of different things to think of. We'll go through them all, one by one, and then add them all together at the end. Keep reading!

The areas you'll need to excel at for effective cueing are:
1. Framing
2. Layering
3. Correctional cues
4. Using a balance of different types of cues

1. Framing
Framing is simply how you explain the exercise to the client, before they begin to move. So that your client can self-correct, they'll need to know what they're aiming for; what is the picture of success for this exercise and why should I care?

Give your client a clear outline of the PURPOSE of the exercise, which is to say the BENEFIT to that client, of executing the exercise brilliantly. For example you might start by saying "We're going to do the double leg stretch, which will be amazing for your abdominal strength and endurance, and uncover your hidden six pack, but only if you keep your neutral spine (or imprint) throughout." This both tells the client what the essence of the exercise is (lumbo-pelvic stability) and why they should care about achieving it.

Framing the exercise up like this makes all your later work (i.e. cueing) MUCH easier, because the client isn't simply blindly following your instructions throughout the exercise, but instead you're working together to achieve perfect form for the exercise.

2. Layering
A common mistake made by beginning Pilates instructors, is to try to tell the client everything they need to do, all at once; for example "As you inhale, I want you to maintain your pelvic stability, nod your head, flex your thoracic spine off the mat, lengthen your legs to long diagonal and laterally rotate them, whilst flexing your shoulders slightly off the mat no higher than your hips. Make sure you keep your breathing long and even, and expand into the lateral and posterior aspects of your ribcage…. etc."

A better way to present this information is in different layers, so the client is only grappling with a single new idea at a time. Layering works like it sounds. We start with the first layer, then when that's working, we keep it going, and add in the second layer. When both the first and second layer are being executed well, we add in the third layer etc. This makes in much easier for the client to grasp, means you have to do a lot less talking, and keeps the rhythm of the workout going much more smoothly.

Layering 101 - start with a complete fuzzy picture, then add detail
You can choose to layer in many different ways, but we suggest starting with a complete fuzzy picture, and then adding detail with each layer. For example, when teaching a complex exercise, involving lots of movements at various joints, start with the big picture, and add in the finicky stuff in further layers. The first layer should include the crucial information the student needs, in order to obtain the essence o f the exercise. Subsequent layers should add the "would be nice ifs" of the exercise, in descending order of importance. For example, teaching the one leg kick prep from the essential matwork repertoire:

Ok, we're going to be doing an exercise called One Leg Kick Prep, which will really help you to strengthen your butt and abs, whilst stretching your hip flexors, which should help your lower back feel more comfortable. (Framing!) Now I'd like you to start lying on your tummy, with your hands under your forehead, and your legs long. Gently lift your belly button towards your spine, to engage your abdominals. Your challenge in this exercise is not to let your lower back arch, or allow your butt poke up in the air. (Further Framing).

First Layer: (complete fuzzy picture) Start by gently bending your right leg once, twice and release. Now your left leg once, twice and release. Make sure you keep your lower back and pelvis still - good work.
Second Layer: (adding breath pattern) Now as you bend your leg exhale, and exhale further, now inhale to lengthen the leg. Good, same on the other side, continuing to monitor your pelvic stability.
Third Layer: (adding ankle plantar/dorsiflexion) Keep that breath pattern going, and continue to maintain your lower back in neutral - now as you flex your knee once point your toes, and again with flexed ankle. And the other side - firstly with pointed toes, and then with flexed ankle.. then point your toes away again as you straighten the leg.

In the above example, we start with the essential part (framing the essence, purpose or benefit of the exercise) then the most general, broad brushstrokes directions (bend your leg). Next we add in the breath, and coordinate it with the movement. Finally we make sure the ankle is aligned correctly throughout the exercise.

What makes up a layer? Each layer should include one simple, easy to grasp idea or movement, like "keep your butt still" or "bend your knee", or "breathe in, and breathe out". Resist the temptation to add more detail too early.

3. Correctional cues
You've Framed the exercise, layered it beautifully, and your client is trying their hardest to achieve perfect form, but they're not quite succeeding. This is where your cues will enable them to improve. This is where you earn your money. There are various different ways you can cue to correct a form deviation. I like to start with a simple direction, and then add detail from there as required (sounds like layering!).
In the example above, if the client is anteriorly tilting their pelvis, the first cue I would try is to simply bring their attention to the fact, and ask them to correct it. For example: "You're arching your lower back - don't". This might be all the client needs in order to make the required correction, and it's sure the easiest way of cueing, if it works.

If a simple direction doesn't work for the client, then you need to provide them with instructions. For example your client may want to correct their anterior pelvic tilt, but they're not sure how to do that. So you might give them a list of instructions like: "To stabilise your pelvis squeeze your butt to press your pubic bone towards the mat, and at the same time draw your abs in more strongly towards your spine". This gives the client more chance to succeed than a simple direction.

4. Using a balance of different types of cues
If an instruction doesn't work, you can try mixing up your cues - add in verbal imagery and tactile cues. Verbal imagery might be stuff like "imagine a candle is burning underneath your belly button" or imagine a ruler down your lower back, lengthening you there". Tactile cues could include poking the client in the abs and butt as you ask them to "activate more HERE and HERE"

If you're really crafty, you could add all these different types of cueing together, kinda like: Ok, in order to keep your lower back stable here, what I want you to do is draw your abs in more strongly HERE (poking abs), to pull your hip bones towards your ribs, just as if a candle is burning under your belly button. At the same time squeeeeeze your butt HERE (poking gluteus maximus), just like you're trying to crack a walnut"

There are plenty of other ways of starting with a complete fuzzy picture and adding detail. And sometimes an exercise can be so complex that it's easiest to teach the upper body and lower body parts of the exercise seperately, then add them together (exercises that benefit from this treatment include Slow Double Leg Stretch and Double Leg Kick). OR you could compare each position within an exercise to a similar posistion from another exercise, that the client is already familiar with. For example, teaching Breast Stroke Preps 1-3 and then teaching the full Breast Stroke by referring to them as in "as you inhale, swim your arms around behind you to the breast stroke 2 position" etc.

The best ways to improve your cueing are to observe people who are good at it, and to practice. A great way of practicing is to verbally cue yourself through a workout, in the second person, just as if you were your own client. This method allows you to experience the exercise at the same time as you're cueing, so you can reflect your experience in your choice of words. The more you practice, the better, more confident and effective you'll become as an instructor. Good Luck!

If you have any questions or suggestions for further articles, or extra bits that could be included in this topic, please feel free to email me.

Happy teaching!

Raphael Bender
STOTT PILATES Instructor Trainer
APMA Level 3 professional practitioner

To show clients & employers you are a qualified professional. At the finish of each STOTT PILATES instructor training course that you attend, you'll receive a letter of completion and continuing education credits from STOTT PILATES. At this stage you will be able to say that you are a STOTT PILATES trained instructor. Only once you have successfuly completed your STOTT PILATES practical and theory exams can you call yourself a STOTT PILATES certified instructor.

To get insured. Most insurers will only insure certified instructors, and those that will insure non-certified instructors will charge more for the same insurance.

To get work. Many employers specify a particular level of certification for all applicants, so until you're certified you won't even be in the race for a lot of jobs out there.

To improve your knowledge and skills. The process and yes, the pressure of studying for your exam will push you to learn more effectively, and more fully your course material, and to practice your teaching more, than before. Quite simply you will become a better instructor, more quickly, by undergoing the certification process. That's why most employers prefer certified instructors.

To acheive STOTT PILATES certification, you'll need to to successfully complete a STOTT PILATES instructor training course, plus a written exam and practical exam. Exam material is cumulative so you can certify in stages by taking an exam after each course or after a series of courses, e.g. You can certify in Matwork alone, if you wish to start working immediately after your Matwork course. Instructors certified in Matwork, who wish to certify for Reformer, must take a combined Matwork and Reformer exam. This also applies to students certified in Reformer who wish to move on to CCB or Full certification.

Please note that exams must be taken within six months of the last STOTT PILATES instructor training course completed, and that for each exam you undertake, you'll need to pay an exam fee. Successful completion of STOTT PILATES Matwork; Reformer; Cadillac, Chair & Barrels; Advanced Repertoire; ISP instructor training courses and exams are required for STOTT PILATES Full Certification.

For your practical exam you need to provide your own 'client'. This person needs to be someone who is basically healthy, and is physically capable of executing all the exercises. We suggest asking a fellow student - being an exam 'client' is an excellent preparation for taking the exam!

Time Allotment

The time allotment for each practical exam is as follows:
Matwork Level 1: 60 minutes
Matwork Level 1&2: 70 minutes
Reformer Level 1: 60 minutes
Reformer Level 1&2: 70 minutes
Mat & Reformer Level 1: 90 minutes
Mat & Reformer Level 1&2: 100 minutes
Mat, Reformer, Cadillac, Chair & Barrels Level 1: 120 minutes
Mat, Reformer, Cadillac, Chair & Barrels Level 1&2: 140 minutes

Time allotments are strictly adhered to, and your time-management skills will be tested in the practical exam, as there's a lot to get through. To get top marks, you'll need to cover everything fully. Below is the suggested breakdown of your exam time allotment, including the maximum possible marks for each section of the Practical exam:

Client History and Goals: 2 minutes. You'll need to establish whether the client has any relevant medical information to share, what the clien'ts exercise history is, whether they have done Pilates before, and what their goal for the session is. There are no marks for this section, but you'll need the information you gather here, in order to garner maximum marks for the Stated Focus of the Workout.

Postural analysis: 10 minutes. You'll need to systematically and comprehensiveley analyse the client's posture, noting any deviations and specifying the likely muscle length/strength imbalances which relate to each deviation. Use of precise anatomical terminology is encouraged. The postural analysis section is worth 5 marks.

Stated focus of workout: 8 minutes. This section is worth 5 marks. Combining all you have learned from the Client History and Posture Analysis, you'll create a general workout plan which emphasises ALL of the significant postural deviations you noted in the Posture analysis, as well as the client's goals for the session. In order to receive top marks for this section, you'll need to specify the shape of your chosen workout including:

• Which of the Basic Principles you'll be especially focussing on during the workout, specific to this client's posture, history and goals
• Which muscles you'll be focussing on strengthening/lengthening
• Any form deviations you'll be looking out for, with regard to the above
• Which props you may expect to use to facilitate better form, or increase challenge
• What modifications you may expect to use, with regard to the above

The Five Basic Principles: 10 minutes: taught separate of the Warm Up in Matwork and applied to all the exercises. You'll need to clearly articulate the what, the why and the how of each principle in order to receive your full 5 marks for this section. For a comprehensive breakdown of all the information you'll need to cover in your teaching of this section, click through to The 5 Basic Principles of STOTT PILATES.

• What is the principle - What will the client be doing, when they are correctly executing the principle? This should be a clear, short and concise statement. i.e. "Your scapulae will sit flat on your ribcage and glide freely without winging or anterior tipping" for the Scapular Mobility and Stabilisation principle
• Why is the principle important - What are the benefits in general, and specific to this client of doing the principle correctly. This should be a longer list, using specific anatomical terminology where appropriate, of all the potential benefits to clients in general, and to this client specifically
• How does the client do the principle - Illustrate correct execution of the principle with 1 or 2 exercises i.e. Pelvic Rocking and Imprint & Release for the Pelvic Placement principle. Cue the client into correct execution of the principle, and apply any props as required to attain ideal alignment and tension free starting position. Use a combination of tactile, anatomical and imagery based cues in all exercises

The Workout: The balance of your exam will be spent on working the subject out. For a precise breakdown of the time requirements, and the number of exercises you'll be required to teach for each exam, see the Workout Requirements for Practical Exams section below.

During the workout section of your exam, you'll be graded out of 5 marks for each of the following categories:

Teaching manner and energy (attitude, motivational, verbalisation skills). Guiding your client with control, developing a rapport with your client, motivating and encouraging the client, keeping the client focused on the task at hand.

Ability to cue: Using a combination of imagery, verbal cues, and tactile cues will garner top marks. Your cues will help guide your client through the exercises and transitions, cues should be specific to your client - i.e. your cueing throughout the workout, will closely relate to the stated focus of the workout, including reinforcment of Basic Principles, expected form deviations and muscular emphasis for each exercise.

Ability to correct: Anticipation, and observation of form errors, based on stated focus of workout and Basic Principles. Effective use of imagery, verbal cues, and tactile cues to help your client achieve correct alignment and proper execution of exercises; knowledge from course(s) to achieve dynamically stabilised, conscious and safe movement.

Knowledge of content, knowing the relevant repertoire of exercises and the corresponding starting positions, movement and breath patterns.

Exercise progression and rationale for the exercises chosen, applying adaptations and modifications as necessary.

Rhythm and pace of the workout: Successful completion of all the required material in the allotted time. Fluidity, using transitions from one exercise to another, choosing a pace that challenges the individual without compromising the Five Basic Principles or causing overexertion, and cueing in a manner that encourages proper timing of movement and breath.

Below are the requirements for each exam. The minimum number of exercises specified, is the number you'll need to teach in order to be eligable for full marks in the rhythm and pace of the workout category.

Matwork Exam

Following the postural analysis and Five Basic Principles you will guide your subject through a 40 minute workout, in the correct order of the repertoire (as per the workout chart at the back of the STOTT PILATES Comprehensive Matwork manual.

Level 1: Minimum eight Essential, four Intermediate exercises in 40 minutes. (60 minutes total for the exam; 20 minutes will be required for Postural Analysis, Stated Focus and 5 Principles).

Combined Levels 1 & 2: Minimum eight Essential, four Intermediate & four Advanced exercises in

It is important to incorporate Fitness Circle®, resistance band/tubing and possibly Arc Barrel into the workout.

Reformer Exam

Following the postural analysis and Five Basic Principles you will guide your subject through a 40–50 minute workout, in the order of the repertoire (as per the appropriate workout chart in the STOTT PILATES reformer manual).

Level 1: Minimum six Essential, four Intermediate exercises.
Combined Levels 1 & 2: Minimum six Advanced exercises (in addition to above).

 

Mat & Reformer Exam

Following the postural analysis and Five Basic Principles you will guide your subject through a 70–80 minute mat and reformer workout that combines Essential and Intermediate level exercises. You will perform the Matwork section and Reformer section of the workout seperately (i.e. complete all Matwork exercises before commencing the Reformer workout).

You are allotted approximately 30 minutes for matwork exercises and 40–50 minutes for a reformer workout. For the matwork portion, it is important to incorporate Fitness Circle resistance ring, Flex-Band exerciser and possibly the Arc Barrel into the workout.

Level 1: Matwork – minimum six Essential, three Intermediate exercises. Reformer – minimum six Essential, four Intermediate exercises.
Combined Levels 1 & 2: Matwork – minimum three Advanced exercises (in addition to above). Reformer – minimum four Advanced exercises (in addition to above).

 

Mat, Reformer, Cadillac, Chair & Barrels Exam

Following the Postural Analysis and Five Basic Principles you will guide your subject through a workout for the remaining 1 hour and 40 minutes to 1 hour and 50 minutes.

You are allotted approximately 20 minutes for matwork exercises and approximately 30 minutes for a reformer workout. For the matwork portion, it is important to incorporate Fitness Circle, resistance band/tubing and possibly the Arc Barrel into the workout.

The remaining 50 to 60 minutes are dedicated to a workout using the Cadillac (15 minutes), Stability Chair (15 minutes), Ladder Barrel (10 minutes), Spine Corrector (5 minutes), and Arc Barrel (5 minutes) that combines Essential and Intermediate level exercises.

Level 1:
Matwork - minimum four Essential, three Intermediate exercises
Reformer - minimum six Essential, three Intermediate exercises
Cadillac - minimum two Essential, two Intermediate exercises
Stability Chair - minimum two Essential, two Intermediate exercises
Ladder Barrel - minimum one Essential, one Intermediate exercise
Spine Corrector - minimum one Essential, one Intermediate exercise
Arc Barrel - minimum one Essential, one Intermediate exercise

Combined Levels 1 & 2 – the following must be done in addition to the above requirements:
Matwork – minimum three Advanced exercises
Reformer – minimum three Advanced exercises
Cadillac – minimum two Advanced exercises
Stability Chair – minimum two Advanced exercises
Ladder Barrel – minimum two Advanced exercises
Spine Corrector – minimum one Advanced exercises Arc Barrel – minimum one Advanced exercise

Level 2 – Practical Only
You do not need to do a postural analysis, Stated Focus of the Workout or Five Basic Principles. Your "body" will be someone who is capable of performing at an Advanced level.

The test is designed in this way to evaluate the depth of your understanding of the exercises and how to relate them to your subject. Fitness Circle, Flex-Band and Arc Barrel should be incorporated into the matwork portion.

The Advanced Matwork exam should be no longer than 30 minutes and include: at least six Advanced exercises after a brief warm up.

The Advanced Reformer exam should be no longer than 30 minutes and include: a brief warm up and approximately nine Advanced exercises.

The Advanced Matwork & Reformer repertoire exam should be no longer than 45 minutes and include: a brief warm up on the mat, approximately three Advanced exercises on the mat and nine Advanced exercises on the reformer.

The Advanced Matwork, Reformer, Cadillac, Chair & Barrels exam should be 1 hour long and include: a brief warm up on the mat, approximately two Advanced Matwork exercises, six Advanced Reformer exercises, four on the Cadillac, two on the Chair, two on the Ladder Barrel, one on the Arc Barrel and one on the Spine Corrector.

Important General Info About All Exams

We will provide a subject for your exam (your "body"). The subject will be capable of doing the required exercises safely.

The time allotted for the workout portion of the exam will not allow for the completion of all exercises in the full repertoire. You must ensure that the exercises chosen represent a well-rounded workout that address all aspects of movement (i.e. flexion, extension, rotation, etc.) and cover the required number of Essential, Intermediate or Advanced exercises, while being appropriate to your subject.

Your examiner may ask you to teach only 2-3 repetitions of some, or all exercises, and may question you during the exam, regarding your rationale for exercise choice, props, modifications, cueing or breath pattern. You may also be "spot checked"; the examiner may ask you to teach several exercises from the repertoire, chosen at random to test your knowledge of the material.

As part of your course STOTT PILATES requires that you complete a certain number of hours of practice teaching, observation (of STOTT PILATES certified instructors) and physical review (aka personal Pilates practice). These hours should be logged in your Support Materials handbook, and submitted along with your theory exam paperwork.

Matwork:
Minimum 10 hours observation
Minimum 30 hours physical review
Minimum 15 hours practice teaching

Reformer:
Minimum 10 hours observation
Minimum 40 hours physical review
Minimum 25 hours practice teaching

Cadillac, Chair & Barrells:
Minimum 20 hours observation
Minimum 35 hours physical review
Minimum 25 hours practice teaching

 

Practice teaching can be supervised (at Breathe or elsewhere) or unsupervised, although we recommend you do at least part of your practice teaching at the Breathe supervised practice teaching sessions, in order to get feedback from your instructor. You can practice teach to fellow students friends and family.

Observation simply means watching a class taught by any STOTT PILATES certified instructor. Watching your Moira or John Garey DVDs also counts towards your observation hours.

Physical review means doing the STOTT PILATES repertoire yourself. This could be solo practice, participating in a class at Breathe or elsewhere, or being a 'client' for a fellow student who is practice teaching.

In addition to fully understanding the material conceptually and physically reviewing the exercises, the best preparation for the practical exam is the practice teaching of as many different people as possible (family, friends, classmates) to apply your knowledge, adapt it to many different body types, improve your teaching skills, and become comfortable with your teaching experience. Practice teaching within the specified timelines and meeting at least the minimum number of exercises.

Great ways to practice include:

• Verbally cueing yourself through a workout, as if talking a client through it. So you perform the exercises as you cue yourself, out loud, verbally.
• Taking a friend through a workout at home, or at Breathe. As a Breathe STOTT PILATES student you have access to all of our equipment and studio spaces outside of class times. Call reception on 9662 1500 to book your studio time.
• Supervised practice teaching. As part of the Comprehensive courses, we offer a weekly Supervised Practice Teaching session, where you can bring a friend, family member or fellow student to practice on, under the supervision of a fully certified STOTT PILATES instructor or instructor trainer. To enquire about Supervised Practice Teaching call our STOTT PILATES education coordinator Kylie Mones on 9662 1500 or email education@breathewellbeing.com.au
• Student Clinic - Once you have completed your minimum practice teaching and observation requirements, and you have been signed off as sufficiently competent by your practice teaching supervisor, you may become a student instructor in the Breathe Student Clinic. As a student instrctor you'll see actual clients with injuries, sport specific goals, pregnancy and generaly wellbeing goals. You'll work under the close supervision of a fully certified STOTT PILATES instructor or instructor trainer, developing invaluable real-world experience working one-on-one with real clients. There is no charge to participate in student clinic sessions, but you'll need to commit to a minumum number of hours teaching at the clinic.

The written exam consists of 50 multiple choice, 4 fill-in-the-blank or matching type questions, and 25 muscle identification questions. It will take you approximately 2–3 hours to complete the exam. However, you are not required to finish within a specified time limit.

The exam tests your knowledge of the following:

1. Muscle origin, insertion and action (please refer to list of muscles in the Mat & Reformer Support Materials book)
2. Recognition of diagrams of individual muscles
3. Concentric, eccentric and isometric contractions of specific muscles during particular movements and exercises
4. Movements that make up exercises and their proper anatomical descriptions
5. Order of Essential and Intermediate Mat workout (Matwork, Matwork & Reformer or Mat, Reformer, & CCB exam)
6. Order of Essential and Intermediate Reformer workout (Reformer, Matwork & Reformer or Matwork, Reformer, & CCB exam)
7. Ideal postural alignment and groups of opposing muscles
8. Poor postural alignment and muscular imbalances
9. Modifications to exercises for poor postural alignments or additional challenge
10. Programs to accommodate poor postural alignments
11. Proper set up of equipment, starting positions, movement patterns, and major intent or goal for each exercise
12. Five Basic principles – anatomical descriptions and purpose
13. Proper anatomical terms must be understood and used in all the relevant categories above.

You must take your exam within six months of completing your last STOTT PILATES instructor training course. We encourage you to take some time afterward to practice and synthesize the information prior to taking the exam; however, you are welcome to take the exam immediately after you complete the course if you and your STOTT PILATES Instructor Trainer agree you are ready.

When you feel you are ready to take your exam, it can be a good idea to book a 1:1 exam prep session with an Instructor Trainer, to fine-tune your study and make sure you achieve the absolute best mark possible.

You must receive an average score of 80% (practical and written) AND achieve a minimum score of 75% on each portion in order to pass.

Both of these requirements must be met in order to achieve STOTT PILATES instructor certification.

Exam results will be sent directly to you, normally by email. Breathe and/or the Instructor Trainer will also be informed of the marks. Marking takes between four to six weeks from the date of the exam.

If you fail one portion of the exam on the initial test, you must retake that portion within six months of the original exam. If the six-month time limit has passed you must take both the written and practical again.

If you fail both portions of the exam, you have one more opportunity, within six months, to successfully pass the exam. If you fail both portions the second time, you must wait six months before retesting.

If you have to retake a part, or the entire exam, this should happen within six months of the date of the original exam. This ensures that the information remains relatively fresh, and allows time to study and improve in the necessary areas. If this time limit has passed, it is highly recommended that you book private study with an Instructor Trainer.

Mat only - $300

Reformer only - $300

Mat plus Reformer - $350

Mat plus Reformer plus Cadillac, Chair and Barrels - $400

Advanced only (any apparatus) - $300

You don’t have to complete your exam before you start to teach classes and clients, however it is very highly recommended that you have insurance for yourself before you put yourself out there.  Many gyms require you to have your own insurance & have your Senior First Aid certificate.  Some also stipulate that you must hold a Certificate IV in Fitness instruction.

To get insurance and begin working, you'll need a Senior First Aid certificate (sometimes called Level 2 First Aid). To complete your Senior First Aid certificate there are many places that offer it as a 1 day course in conjunction with an online theory component. A few suggestions are:

Emergency First Aid: www.emergency.com.au

Australian First Aid: www.australianfirstaid.com.au

St. John Ambulance: www.stjohnvic.com.au

Our recommendation for Pilates Instructor Insurance is through a company called AON.  Follow the link below to AON's Allied Health brochure and proposal form:

http://www.aon.com.au/australia/health-business-insurance/files/allied-health-insurance-application.pdf

Once you decide to put yourself out there, you’ll benefit from doing some networking; knowing who’s in your area & making yourself known.

• Visit local gyms, physiotherapists and neighbouring Pilates studios, introduce yourself & hand out your resume.
• Offer to teach a staff class to show them what you’re all about.
• Make yourself available for last-minute fill ins at all your local studios: studio owners with a class full of students and no instructor, WILL call you.
• Visit the online job forums listed below

Now that you’re STOTT PILATES ® certified you’ll be amongst the most highly sought after instructors! It’s actually quite easy to find work, as there is a lot of demand for good instructors.

As a STOTT PILATES education provider, we often receive calls from studios wanting instructors; email your details to us at education@breathewellbeing.com.au, and we’ll put you on our mailing list for new jobs, and let you know when anything comes up.

You'll find Pilates jobs advertised on the following websites:

Findpilates - Everything Pilates in Australia: findpilates.com.au

APMA (Australian Pilates Method Association) Not-for-Profit industry body: australianpilates.asn.au

STOTT PILATES international website (includes Australian jobs): www.stottpilates.com

Pilates Alliance (the "other" Industry body): pilatesalliance.net

Credible Pilates instructor certification is becoming increasingly important to employers, insurance companies and consumers. Australian industry bodies APMA and Pilates Alliance agree that to ensure long-term sustainability and better service the public, the Pilates industry will soon need to make certification mandatory, and indeed to become a member of either APMA or the Pilates Alliance, you'll need to be certified.

STOTT PILATES instructor Certification is well respected in the fitness industry because of our high education standards and our mission to stay on top of new research and industry advancements.

Annual completion of 0.6 CECs (6 hours) is required to maintain any level of STOTT PILATES certification. Up to 0.2 credits (2 hours) may be approved for exercise science and related workshops, such as the Breathe Functional Anatomy course.

Before you begin your first STOTT PILATES Instructor course, we recommend the equivalent of a tertiary level anatomy and physiology course.

Options if you haven't studied anatomy formally:

• You can self-educate prior to your course with some well-chosen reading. Recommended texts are listed below.
• You can attend the Breathe Functional Anatomy course, which is designed specifically to be the perfect preparation for your STOTT PILATES instructor course, and includes everything you'll need to know, including comprehensive course notes.

Recommended texts are listed below. We do stock copies of all texts at reception, and we also recommend China Books in nearby Swanston Street Melbourne. China Books offer a 15% discount to Breathe STOTT PILATES instructor students on all recommended texts. If you choose to do the Comprehensive Matwork course, all the texts below are included in your course fee, so don't rush out and buy them!

Trail Guide to the Body: How to Locate Muscles, Bones, and More ~ Andrew R. Biel
This acclaimed and user-friendly book is designed as a hands-on tour that will teach you to palpate the body's structures with ease and precision.

Muscle Flash Cards ~ Bryan Edwards
The Muscle Flash Cards present a unique study approach of repetition that aids the student's ability to recall pertinent information relating to the muscular system. The flash cards illustrate every functional muscle from the shoulder girdle down, denoting the origin, insertion, action, innervation, and synergist. This title also includes two-color illustrations, terminology, and definitions of movement.

Bone Flash Cards ~ Bryan Edwards
The Bone Flash Cards are designed to guide the student through the skeletal system. Each bone is illustrated in the body from head to toe, and every significant bony landmark is defined. This set of cards also includes a special chapter on joints and ligaments, and the innervation, movement, and arterial supply are denoted for each.

Anatomy and Human Movement ~ Nigel Palastanga
Featuring full-colour illustrations, this classic text is written specifically for physiotherapy students studying human anatomy, and is standard required reading in first year of many health science and biomedicine degrees worldwide. Accompanying the text are fantastic online resources for students and lecturers.

The two options for Visas for the STOTT PILATES courses are as follows; this information is suitable for students travelling to Melbourne for either workshops or the intensive courses.

1. (ETA) Visitor Visa class 976

If you are a citizen of Singapore, South Korea, Malaysia, Japan or Hong Kong this could be your best Visa option. Allow up to 2 weeks for approval. Check out more information on ETA Visitor Visa class 976 here

2. Visitor Visa class 676

If you are a citizen of Indonesia, India and China this will be your best Visa option. Allow 4-6 weeks for approval. Check out more information on Visitor Visa class 676 here

You can find more information on Australian Visa requirements at on the Department Of Immigration And Citizenship website at www.immi.gov.au

There are many places to stay in Melbourne CBD close to Breathe Wellbeing Pilates and Yoga. We have included some suggestions for various preferred styles and budgets. These hotels are all within five minutes walk of the studio. Cheaper accommodation can often be found 15 minutes out of the CBD and the studio is very accessible by public transport. For a comprehensive list of hotels, apartments, Bed and Breakfasts and hostels, please go to http://www.visitmelbourne.com/

Quest Hero On Russell

140 Little Collins Street, Melbourne, Victoria 3000, Australia

From $185

4 star

www.questhero.com.au

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Plum on Collins Street Serviced apartments

325 Collins Street, Melbourne, Victoria 3000, Australia

From $140

4 star

www.plumapartments.com.au

Hotel Unilodge on Flinders

238 Flinders St, Melbourne, Victoria 3000, Australia

From $99

3.5 stars

www.unilodgehotel.com.au

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The Greenhouse Backpacker

Level 6
228 Flinders La
Melbourne VIC 3000

From $27.00

www.friendlygroup.com.au

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Prior to the start of your course, you'll need to either pay in full for the course, or set up a payment plan to pay over time. If you choose to pay in full, you can do so over the phone, by internet transfer, EFTPOS at reception, or the old fashioned way (with cash...)

If you prefer to spread the cost of the course over time you can set up a payment plan to pay for your course in installments. Payment plans involve a monthly debit from your bank account or credit card, usually splitting the cost of the course over 6 equal monthly payments, interest-free. For more information on payment plans, email education@breathewellbeing.com.au.

Because the courses are booked on a first-come-first-served basis, we recommend you book as early as possible to make sure you get into your chosen STOTT PILATES instructor training course.

Yes, every STOTT PILATES instructor training course includes a comprehensive set of course materials including hardcopy full colour manuals and DVD's for you to keep. We recommend that you bring pen and paper if you want to add further notes.

The best place is our Australian distributor EMP. They stock all the STOTT PILATES DVDs and small equipment like Toning balls, Flexbands, BOSUs etc. as well as professional Reformers, Barrels etc.

Yes, all STOTT PILATES instructor training courses are participatory. You will need comfortable clothes you can move in; no shoes are needed. Mats and all equipment is provided.

Melbourne is a very easy city to get around on public transport, especially the CBD and inner suburbs. There is a fantastic network of trams and trains to take you in, out and around. Breathe Yoga and Pilates is conveniently located in the heart of the CBD, close to countless tram routes.http://www.metlinkmelbourne.com.au/

There are numerous parking stations within a brief stroll of Breathe, but during the week the prices are prohibitive - expect to pay $50+ per day.

On Saturday and Sunday the rates are quite reasonable (between $6-9/day) at the following nearby parking stations.

Wilson Parking at the Galleria (cnr Elizabeth and Little Collins)
Wilson Parking 333 Little Collins Street (cnr Exhibition and Little Collins)

You can also use the internet parking search engine interpark to find and pre-book your best parking option on any given day. Includes specials.

We want to help you succeed and to do so we hope to create the best learning atmosphere possible.  To assist you with your learning, Breathe Education will:  

• Provide learning activities that replicate workplace experiences
• Ensure we offer you individual support and advice
• Encourage you to work at your own pace
• Provide written learning material and illustrations to reinforce learning
• We will provide opportunities for catch-up if you can’t make it to class because of circumstances beyond your control

  Our Trainers, Training Manager and Education Coordinator are all available to discuss and support you with any concerns you may have during your studies with us. Feel free to talk with them about your adjustment to student life and any other problems that may be affecting your studies.

There are also additional support services that you can access:

Literacy and Reading support: OzReadAndSpell

Dyslexia and other learning difficulties support: SPELD Victoria

List of Public Libraries in Melbourne with free internet access: Wikipedia

Counselling support: Lifeline

Depression and anxiety support: Beyond Blue

Anything else, ask Siri...

 

Victorian OHS Act 2004

Commonwealth Sex Discrimination Act 1984

Commonwealth Disability Discrimination Act 1992

Commonwealth Privacy Act

Australian Human Rights Commision Act 1986

Commonwealth Age Discrimination Act 2004

Legislation governing RTO operations is explained at Training.com.au, the Australian Government's online resource for all things related to Vocational Education and Training

Victorian Equal Opportunities Act 2010

Commonwealth Racial Discrimination Act 1975

Victorian Racial & Religious Tolerance Act 2001

Commonwealth Copyright Act 1968

Commonwealth Privacy Act 1988

Commonwealth Occupational Health and Safety Act 2004