Course sections

Course Syllabus

CCIPT – Course Syllabus

MODULE – 1A                                  

ANATOMY AND PHYSIOLOGY OF HUMAN BODY in particular relation to PILATES

 

UNIT I: PRINCIPLES OF ANATOMY

  1. Introduction to Human Anatomy and Energy System
  2. Skeletal System and Muscular System
  3. Respiratory System
  4. Cardiovascular System

 

UNIT II: PRINCIPLES OF PHYSIOLOGY

  1. Muscular System
  2. Respiratory System
  3. Cardiovascular System
  4. Energy System

 

UNIT III: EXERCISE RELATED PHYSIOLOGICAL CHANGES

  1. Muscular System
  2. Respiratory System
  3. Cardiovascular System
  4. Energy System

 

MODULE – 1B                                                                                                  

PRINCIPLES OF KINESIOLOGY AND BIOMECHANICS in particular context of Pilates

 

UNIT I: APPLIED AND STRUCTURAL KINESIOLOGY

  1. Meaning, scope and importance of kinesiology in Health Fitness
  2. Aim, objectives and need of kinesiology
  3. Role of Kinesiological in Exercise and Sports
  4. Kinesiological and movement analysis

 

UNIT II: PRICIPLES OF BIOMECHANICS

  1. Balance and Stability
  2. Applied Weights and Resistances
  3. Motion (Newton’s laws) and Levers: Classification
  4. Application of Biomechanical Principles to Pilates

 

MODULE – 2                                                                                                     

FITNESS ASSESSMENT & PERIODIZATION

UNIT I: PLATES FOR SPECIAL POPULATIONS

  1. Senior Citizens
  2. Youth aged 6 to 15
  3. Patients suffering from –
    1. Coronary Heart Diseases
    2. Arthritis and Joint Conditions
    3. Obesity
    4. Spinal and Back Conditions

 

UNIT II: PLATES FOR SPORTS

  1. Field Hockey & Football
  2. Basketball & Volleyball
  3. Cricket
  4. Racquet Sports – Tennis, Badminton, etc.,

 

UNIT II: HEALTH APPRAISAL AND FITNESS TESTING

  1. Health Screening
  2. Informed Consent
  3. Risk Stratification
  4. Documentation and Legal Issue

 

MODULE 3:                                                                                                                       

PHILOSOPHY OF PILATES

  1. History of Joseph Pilates
  2. Principles Of Pilates
  3. Theory of Pilates
  4. Definitions and Mechanics of Pilates

 

MODULE 4

Practical Training and Teaching Practice                                                                 (

 

Module 4A: Pilates on Mat

Zarana – insert file 03 PIL logo here

 

Level 1

SECTION I: Introduction to Pilates

  1. History of Pilates
  2. Kinesiology principles
  3. Benefits of Pilates

 

SECTION II: Body Orientations in a Pilates Class

  1. Standing
  2. Lunge
  3. Kneeling
  4. Quadruped
  5. Plank
  6. Seated
  7. Side Lying
  8. Prone
  9. Supine

 

SECTION III: Warm Up

  1. Hip Release
  2. Alternating Leg Raise
  3. Hip Rolls
  4. Supine Spinal Rotation
  5. Scapula Isolation
  6. Scapula Elevation & Depression
  7. Arms Scissors
  8. Cat Stretch
  9. Pregnant Cat
  10. Roll Down

 

SECTION IV: Mat Foundation Repertoire

  1. Exercises in Supine Position
    1. Ab Curl
    2. 100
    3. Single Leg Stretch
    4. Single Leg Circle
    5. Roll Up
    6. Criss Cross
    7. Shoulder Bridge (Preparation)
    8. Roll Over (Preparation)
    9. Teaser (Preparation)
  2. Exercises in Seated Position
    1. Half Roll Back
    2. Half Roll Back with a Twist
    3. Spine Twist
    4. Rolling Like a Ball
    5. Spine Stretch Forward
    6. Saw
  3. Exercises in Prone Position
    1. Heel Squeeze Prone
    2. Single Leg Kick (Preparation)
    3. Breaststroke
    4. Swan Dive (Preparation)
    5. Swimming (Preparation)
    6. Prone Extension with Rotation
    7. Bow
  4. Exercises in Side Lying
    1. Side Kick
    2. Top Leg Lift
    3. Top Leg Circles
    4. Staggered Leg Lift
    5. Both Leg Lifts
    6. Body and Leg Lifts
    7. Side Bend (Preparation)
  5. Exercises in Kneeling
    1. Hinge
    2. Camel
  6. Exercises in Quadruped position
    1. Core Control
    2. Leg Pull Front (Preparation)
  7. Exercises in Standing Position
    1. Rear Kick
    2. Side Lifts
    3. Push Up (Preparation)
  8. Exercises in Lunge Position
    1. Lunge with Arms Extension
    2. Lunge with Heel Raises
    3. Lunge with Rotations
    4. Lunge with Rear Leg Raises

 

Advanced Level

SECTION V: Introduction to Contrology

  1. Getting Stronger and Better
  2. Readdressing the Posture
  3. Lift, Scoop, Grow Tall

 

SECTION VI: Pre-Pilates Principles – exercises include variations

  1. Breathing
  2. Imprint Release
  3. Hip Release
  4. Alternating Leg Raises
  5. Supine Spinal Rotation
  6. Hip Rolls
  7. Hip Rotations
  8. Ankle Exercise
  9. Pregnant Cat
  10. Cat Stretch
  11. Scapula Isolation
  12. Elevation & Depression of Scapula
  13. Arm Scissors
  14. Arm Circles
  15. Chin Tucks
  16. Mermaid
  17. Mermaid with a Twist
  18. Mermaid with Hip Lift
  19. Roll Down the Wall
  20. Standing Hip Flexion and Extension
  21. Running
  22. Standing Posture Check

 

SECTION VII: Advanced Pilates on Mat – exercises include variations

  1. Hundred
  2. Roll Up
  3. Single Leg Circle
  4. Spine Twist
  5. Rolling Like a Ball
  6. Single Leg Stretch
  7. Criss-Cross
  8. Double Leg Stretch
  9. Slow Double Leg Stretch
  10. Scissors
  11. Double Leg Lower Lift
  12. Shoulder Bridge
  13. Rollovers
  14. Heel Squeeze Prone
  15. Single Leg Kick
  16. Double Leg Kicks
  17. Breaststroke
  18. Shell Stretch
  19. Swan Dive Preps
  20. Swan Dive Rock & Catch
  21. Swan Dive
  22. Spine Stretch Forward
  23. Open Leg Rocker
  24. Corkscrew
  25. Neck Pull
  26. Jacknife
  27. Can-Can
  28. Windmill
  29. Leg Circles
  30. Saw
  31. Side Kick
  32. Side Leg Lift Series 1
  33. Side Leg Lift Series 2
  34. Adductor Lift
  35. Scissors in the Air
  36. Bicycle in the Air
  37. Side Plank
  38. Star
  39. Teaser Series
  40. Beats to Front
  41. Swimming
  42. Beats to Back
  43. Cat Stretch
  44. Pull Front
  45. Leg Pull
  46. Hip Twist
  47. Sidewinder
  48. Side Body Twist
  49. Coordination
  50. Backstroke
  51. Control Balance
  52. Side Kick Kneeling
  53. The Seal
  54. Side Bends
  55. Twist
  56. Rocking
  57. Crab
  58. Boomerang
  59. Push Ups
  60. Push Ups with Arabesque

 

Module 4B: Pilates on Ball

Zarana – insert file 04 PIL logo here

SECTION I: Exercises on Ball – exercises include variations

  1. Ab Curls
  2. Ball Press Downs
  3. The Hundred
  4. Single Leg Stretch and Press
  5. Scissor Stretch
  6. Criss-Cross
  7. Double Leg Stretch
  8. Dead Bug Series
  9. Arm Press Crunch
  10. Adductor Press
  11. Rollover
  12. Rollup
  13. Spine Stretch Forward
  14. Saw Stretch
  15. Side Arm Press
  16. Mermaid Press Sitting
  17. Seated Ab Press
  18. Hip Roll Series 1
  19. Hip Roll Series 2
  20. Teaser Series
  21. Rolling Like a Ball
  22. Open Leg Rocker
  23. Hip Twist
  24. Can-Can
  25. Half Roll Back
  26. Roll Back with a Twist
  27. Walk Outs
  28. Single Leg Walk Outs
  29. Tuck and Roll
  30. Tuck and Roll with Twist
  31. Pike
  32. Roll Outs
  33. Bridging on the Ball
  34. Crunches on the Ball
  35. Crunch with a Twist
  36. Knee Raises
  37. Push Ups with Feet on Ball
  38. Push Ups with Hands on Ball
  39. Teaser Balance
  40. Kneeling Balance
  41. 4 Points Balance
  42. Standing Balance
  43. Sky Dive Balance
  44. Back Extensions
  45. Hip Extensions
  46. Swan Dive / Grass Hopper
  47. Ball Squeeze Prone
  48. Side Bends
  49. Side Leg Lifts
  50. Boomerang
  51. Short Spine
  52. Ball Lifts
  53. Stomach Massage
  54. Side Hip Lifts
  55. Tootsie Rolls

 

SECTION II: Stretches

  1. Full Frontal Stretc
  2. Huggie Stretch
  3. Side Stretch
  4. Hamstring Stretch
  5. Cat Kneeling
  6. Arms Backwards
  7. Roly Poly’s

 

Module 4C: Pilates on Reformer

Zarana – insert file 05 PIL logo here

SECTION I: Introduction Pilates on Reformer

SECTION II: Overview of Foundation Exercises

SECTION III: Reformer Set-Up and Safety

SECTION IV: Foundation Exercises

  1. Footwork – toes parallel
  2. Footwork – heels parallel
  3. Footwork – “V” or plié
  4. Footwork – Heels side
  5. Footwork – slow running
  6. Single Leg Footwork – Toes
  7. 100 – Curl Up
  8. Supine Arm – Triceps
  9. Supine Arm – Arms Straight
  10. Supine Arm – “V“ Position
  11. Thighs in Strap – Up / Down
  12. Thighs in Strap – Small Circles
  13. Thighs in Strap – In / Out
  14. Feet in Straps – Up / Down
  15. Feet in Straps – Circles
  16. Feet in Straps – Baby Frogs
  17. Reverse Teaser – Rolls Backs
  18. Reverse Teaser – Oblique Roll Backs
  19. Stomach Massage – Round Back
  20. Knee Stretches – Scooter
  21. Elephant – Hamstring Stretch
  22. Elephant – Flat Back
  23. Short Box Series – Round Back
  24. Short Box Series – Flat Back
  25. Short Box Series – Round Back 2
  26. Short Box Series – Flat Back 2
  27. Arm Work – Chest Expansion
  28. Arm Work – Biceps Curl
  29. Arm Work – Rotator Cuff 1
  30. Arm Work – Pull Forward
  31. Arm Work – Offering 1
  32. Arm Work – Bow & Arrow
  33. Arm Work – Rotator Cuff 2
  34. Arm Work – Rotator Cuff 3
  35. Side Arm Work – Twist 1
  36. Side Lying Series – Sleeper 1
  37. Side Lying Series – Sleeper 2
  38. Pelvic Lift
  39. Pelvic Lift – Round Back
  40. Hamstring Stretch 1
  41. Hamstring Stretch 2
  42. Hamstring Stretch 3
  43. Hip Flexor Stretch 1
  44. Hip Flexor Stretch 2
  45. Hip Flexor Stretch 3
  46. Mermaid

 

SECTION V: Beginner Exercises

  1. Foot Work – Arches
  2. Foot Work – Toes with High Heels
  3. Foot Work Running
  4. Single Leg Foot Work – Leg Extended 1
  5. Single Leg Foot Work – Leg Extended 2
  6. 100 – Legs Extended
  7. 100 – Legs Turned Out
  8. Rowing Arms
  9. Supine Arms Series – Triceps 2
  10. Supine Arms Series – Angel Arms
  11. Supine Arms Series – Circles
  12. Supine Arms Series – Chicken Wings
  13. Feet In Straps – Circles
  14. Feet In Straps – Diamond Pulls
  15. Feet In Straps – Parallel Hollywood Legs
  16. Feet In Straps – “V” Splits
  17. Feet In Straps – Full Frogs
  18. Feet In Straps – Short Spine 1
  19. Reverse Teaser – Legs Lifted
  20. Long Box Series – Pulling Straps
  21. Long Box Series – Triceps
  22. Reverse Long Box – Push Out
  23. Short Box – Climb A Tree 1
  24. Stomach Massage – Flat Back
  25. Knee Stretches – Round Back 1
  26. Knee Stretches – Flat Back
  27. Reverse Knee Stretches – Forward
  28. Elephant – Round Back
  29. Elephant – Toes Lifted
  30. Elephant – Small Pulse
  31. Knee Strengthener – Both Legs
  32. Knee Strengthener – Single Legs
  33. Box Press – Hamstring Strengthener
  34. Arm Work – Bubble Head
  35. Arm Work – Cleopatra
  36. Arm Work – Hug A Tree
  37. Arm Work – Reject A Tree
  38. Arm Work – ½ Arm Circles
  39. Arm & Abs – Roll Backs with Biceps Curls
  40. Arm & Abs – Roll Backs with Twists
  41. Standing Skating – Straight Legs
  42. Standing Skating – Knees Bent
  43. Abs in Straps – Forward
  44. Abs in Straps – Oblique
  45. Low Swan
  46. Side Lying Legs – Adductor Lifts
  47. Side Lying Legs – Side Kicks
  48. Pelvic Lift – Full Press
  49. Pelvic Lift – Lower
  50. Mermaid – Upper Thoracic Rotation

 

SECTION VI:  Intermediate Exercise

  1. Footwork – Toes Under Bar
  2. Footwork – “7s”
  3. Footwork – Small Pulses
  • Single Leg Footwork – Leg Extended
  • Single Leg Footwork – Bicycle
  • Core Stability – Legs Only
  • Core Stability – Arms Only
  • 100 – Legs Lower
  • 100 – Progressive Breathing
  • Coordination Prep
  • Rowing Front – Reach Up
  • Arms & Abs – Roll Backs
  • Supine Arms – Triceps 45⸰
  • Supine Arms – Marching Arms
  • Supine Arms – Cheerleader Arms
  • Abs Control – Curls Up Forwards
  • Abs Control – Single Leg Stretch
  • Feet in Straps – Figure of 8
  • Feet in Straps – Hollywood Legs
  • Feet in Straps – Reverse Frogs
  • Feet in Straps – Short Spine 2
  • Feet in Straps – Short Adductor Stretch
  • Reverse Teaser – Straight Legs
  • Long Box – T Pull
  • Long Box Abs – Tummy Pumps
  • Reverse Long Box – The Swan
  • Reverse Long Box – Push Out
  • Short Box – Climb A Tree
  • Short Box – Side Lifts

 

SECTION VII: ADVANCED

  • Footwork – Internal/External Rotation
  • Footwork – Moguls
  • Footwork – Half Rises
  • Single Leg Footwork – Bicycle
  • Single Leg Footwork – Fondue
  • The Hundred – Lift/Lower Legs
  • The Hundred – Small Beats
  • Over Head – Arms Down
  • Co-ordination
  • Rowing Front
  • Rowing Back – Round Back
  • Rowing Back – Hinge Back
  • Arms and Abs – Roll back with Open Arms
  • Feet in Straps – Short Spine 3
  • Feet in Straps – Loading Frog Combo 1
  • Feet in Straps – Long Spine 1
  • Feet in Straps – Long Spine 2
  • Feet in Straps – Long Adductor Stretch
  • Single Foot in Straps – Small Circles
  • Single Foot in Straps – Baby Frog
  • Single Foot in Straps – Baby Frog 2
  • Single Foot in Straps – Full Frog
  • Reverse Teaser – Oblique
  • Long Box – Half Circles
  • Reverse Long Box – Arm Circles
  • Long Box – Backstroke
  • Long Box – Reverse Backstroke
  • Long Box – Teaser 1
  • Long Box – Teaser 2
  • Short Box – The Hinge
  • Short Box – Side Lift
  • Stomach Massage – Reach up
  • Stomach Massage – Tendon Stretch
  • Core Stability – Arms and Legs
  • Abdominal Control – Scissors Oblique
  • Back Splits
  • Standing Side Splits – Internal Rotation
  • Standing Side Splits – The Hinge
  • Standing Side Splits – Scary Crab
  • The Corkscrew
  • Knee Stretches – Knees Off
  • Reverse Knee Stretches – Oblique
  • Elephant – Single Leg
  • Elephant – Ultimate Elephant
  • Long Stretch
  • Up Stretch
  • Down Stretch
  • Long Back Stretch
  • Tendon Stretch 1
  • Tendon Stretch 2
  • Arm Work – Triceps Back
  • Arm Work – Biceps
  • Arm Work – Arm Circles
  • Arm Work – Cross Arm Pull
  • Arm Work – Thigh Stretch
  • Side Arm Work – Twist Up/Down
  • Side Arm Work – Triceps Side
  • Side Arm Work – Draw A Sword
  • Side Arm Work – Push Out/Twist
  • Snake Prep 2
  • Pelvic Lift – Single Leg
  • Pelvic Lift – Side Leg Extended
  • Balance Control – Arms Only
  • The Runner – Single Arm
  • Front Splits
  • Hamstring Pull – Leg Pull Side
  • Long Box – Hamstring Curls 1
  • Long Box – Hamstring Curls 2
  • Hip Flexor Stretch Series – Front Leg Straight
  • Mermaid – Adding Push Ups

 

COURSE VI:                                                                                                                      

SAFETY AND INJURY PREVENTION                                                                    

  1. Potential Sources of Risk
  2. Safety in The Fitness Centre
    1. Creating a safe Environment
    2. Equipment – Furniture and Fixture – Supplies and Small Equipment
  3. Proper Documentation
  4. Sports Injury
    1. Tissue Injury – Tissue Reaction to Injury Inflammation and the Healing Process
    2. Treatment – Follow-Up Treatment – Rehabilitation
    3. Upper Extremity Condition – Lower Extremity Condition
    4. Environmental Impact on Injuries