PCC/ CCOG / PE

Course Content and Outcome Guide for PE 182P

Course Number:
PE 182P
Course Title:
Body in Balance - Pilates Conditioning
Credit Hours:
1
Lecture Hours:
0
Lecture/Lab Hours:
0
Lab Hours:
30
Special Fee:
$12.00

Course Description

Covers basic concepts and skills in the Pilates Method of conditioning, designed to increase core strength and stabilization, muscle balance, tone, coordination, and flexibility. Non-impact mat exercises develop whole body awareness and control, and can be modified to various fitness levels. Audit available.

Addendum to Course Description


This course provides knowledge and skills in non-impact whole body exercise, which can be modified to all fitness levels. Benefits include increased core strength and stabilization, muscle tone, flexibility, improved posture and body/mind awareness. The exercises are based primarily on those created by the late Joseph H. Pilates. Students will provide their own exercise clothes for class.

Intended Outcomes for the course

  •   Apply principles and concepts of the Pilates Method to matwork exercises.
  •   Improve core strength, muscle balance, control, and body awareness.
  •   Apply modifications to mat exercises with regard to proper alignment and safety.
  •   Develop a personal workout using Pilates-based Body in Balance exercises.

Outcome Assessment Strategies

  •   Attendance and participation records..
  •   Classroom Demonstrations

Course Content (Themes, Concepts, Issues and Skills)

COURSE CONTENT

THEMES, CONCEPTS, ISSUES:

Warm-up techniques

cat stretches

range of motion exercises

spinal/alignment awareness





Principal Concepts of the Pilates Method

concentration

control

centering

precision

flow/fluidity of movement

breathing/imprinting

neutral spine

the powerhouse muscles--abdominals, hips, lower back, buttocks

Fundamentals-pre-Pilates exercises



Pilates mat exercises

10 essential mat exercises

level I and level II variations

principles of alignment

safety concepts and aids



SKILLS AND COMPTENCIES

Perform appropriate warm-up and Pilates fundamentals exercises.
Identify and demonstrate 10 basic body in balance mat exercises* with attention to proper alignment, control, and safety:

  • Hundreds
  • Roll up
  • Leg circles
  • Rolling like a ball
  • Single leg stretch
  • Double leg stretch
  • Spine stretch
  • Swan dive
  • Side kick series
  • Saw



Identify and demonstrate additional body in balance mat exercises with attention to proper alignment, control, and safety:

Scissors

Single leg stretch with twist

Open leg balance

Single and /or double leg kick

Rest position

Pelvic lift/marching

Spine twist

Teaser

Push up position/leg pull

Practice exercises in sequence, with increased repetitions, and with efficient transitions.

Practice and properly demonstrate an individual matwork sequence.