CLASS: Pilates COURSE NUMBER:27628 PEB (106) SECTION 09: (Jan 14-May 8)
INSTRUCTOR: Julie Strobel Time: 11:30am-12:20pm Email: firstname.lastname@example.org
Meeting Days: Friday and Wednesday Pass/Fail Course-1 Credit
Location: Memorial Gym 200 WEB: find materials jjdp1.com EQUIPMENT: Bring a Yoga/Pilate mat.
COURSE DESCRIPTION-the prerequisite for this class is a prior Pilates class
The Pilates method of body conditioning that was developed over ninety years ago by Joseph H. Pilates. This Pilates class
focuses on the breathing and Pilates techniques and to exercise core muscles as well as other muscle groups. Pilates improves
both health and performance fitness components: strength, flexibility, coordination, and balance. By emphasizing proper
breathing, correct spinal and pelvic alignment, and concentration on smooth, flowing movements, you become aware of your
body and how to control movements.
CLASS STRUCTURE-this class is challenging, yet safe
Class structure typically includes a Pilates warm-up, an intense core floor workout, focusing on teaser 1, 2, 3, & 4, followed by a
cool-down. In order to progress, movements will be repetitive. If you are not sure what level you are the instructor will evaluate
everyone on the first day. Therefore, it is critical to attend the first class. I strongly emphasize form and technique, so please
don’t be alarmed if I correct you in class. I try to focus on correcting participants as a group and not as an individual. If you do
not like to be singled out in class, let me know.
Develop knowledge: the goal for the student is to understand the history and terminology of Pilates and demonstrate the
movements, muscle groups, and techniques.
Develop proper skills:
At the end of session the student will be able to execute: Teaser 1, 2, 3, & 4, one push-up and plank, in addition to other Pilates
Fitness components (strength, flexibility, coordination, and balance) will be improved by repetition of movements.
EVALUATION COMPONENTS-students must receive a 70 out of the 100 points to pass
1) Quizzes (50 points). Two quizzes will be given (25 points each)
2) Attendance (25 points)
3) Final knowledge test (25 points)
If you miss class which falls on a quiz/test day and you don’t notify the instructor in advance, then you lose points for that day
(quiz and attendance) and you will not pass.
A WRITTEN TAKE-HOME FINAL (25 points) that includes a section in history, identifying movements, and terminology that
must be returned May.
ATTENDANCE (25 points)-you will be deducted 5 pts for each absence with no make-ups allowed
1 If you know that you are going to miss more than 5 classes then please drop the class. You will not pass. If
an athlete, or anybody for that matter, who knows they'll be gone for away games, field trips, conferences, etc.,
then they'll be marked absent (excused or unexcused).
2 If you become injured, ill, or have a family emergency (miss more than 5 classes), then you must notify the
instructor, registrars office, and Department of Student Affairs.
3 If you miss the first day of class, you will be dropped (non-attendance), so students on the wait list can add.
4 You can withdraw until Fri-Apr 3 (semester classes), after the deadlines you have to either: 1) take an "F", or
2) petition to withdraw by going to their College (i.e. the College of Education, College of Letters and Science,
etc.), request the petition and pay a fee.
5 The new policy: “retaking a class is not allowed to replace a failing grade”.
Arrival-be on time the warm-up is crucial
1 If you miss so many of the warm-ups (usually 15 minutes) they will add up and can result in an absence. Bring
an indoor athletic shoe for the warm-up.
2 Attendance is at the beginning and end. Let me know if you leaving early or will be late.
3 If you are caught signing in for some one else, then both of you will be considered absent.
QUIZ #1 (Mar 4/6-25 points)-you will execute Teaser 1, 2, half a push-up and planks (front/side)
Teaser 1: sit up straight, with your legs straight up in the air, upper body and arms lowers down to the floor, keep the shoulders
lifted, chin tucked, back rounded to the floor, use your abs to lift your upper body (up and down) while the knees/legs remain
stable. Sit up tall.
Teaser 2: sit up straight, with your legs straight up in the air, lower body lowers down to the floor, don’t touch the feet on the
floor, use your abs to lift your lower body (up and down) while the upper body remains stable and arms out in front. Sit up tall.
½ Push-up: hands and knees are placed on the floor, pelvis tucked, back slightly rounded, shoulder blades are away from the
each other, elbows out to the side, and lower your upper body (chest) down and up-focus on using the triceps and abs.
½ Plank (front/side): hands/elbows and knees/feet are placed on the floor, pelvis tucked; back slightly rounded, shoulder
blades are away from the each other and hold. Side-get into a ½ plank position and flip to one elbow on your side, turn your
knees and hips so they are facing parallel (front of you).
QUIZ #2 (May 6/8-25 points)-you will execute Teaser 1, 2, 3, & 4, a push-up and planks (front/side)
Teaser 1: described above
Teaser 2: described above
Teaser 3: lying on your back (boat position) with legs and arms stretched out straight, balance on your back (rounded and
pressed to the floor), lift your upper and lower body together at the same time like a V-up.
Teaser 4: lying on your side, bring your upper and lower body up like a side sit up with knees bent. Similar to Teaser 3.
Push-up: hands and feet with legs straight are placed on the floor, pelvis tucked, back slightly rounded, shoulder blades are
away from the each, elbows out to the side, and lower your upper body (chest) down and up-focus on using the triceps and abs.
Plank (front/side): hands/elbows and feet with legs straight placed on the floor, pelvis tucked, and back slightly rounded,
shoulder blades away from the each other and hold. Side-get into a plank position and flip to one elbow on your side, turn your
body and hips so they are facing parallel (front of you).
ACADEMIC DISHONESTY-If you are caught cheating you will fail.
SAFETY (Dress/Class)-it’s important to ensure safety and to learn proper technique
1 I need to observe the arms and legs, so wear tight and comfortable attire.
2 Please don’t wear: watches, large earrings, necklaces, or anything that will scratch the floor or hurt someone.
Clothing should allow for movement, safety, and decency.
3 Wear an indoor athletic shoe (no street shoes) for the warm-up. During class you can wear socks.
4 Respect the facility, equipment and please don’t do the exercises unless told to.
5 If injured during class, immediately notify the instructor and discontinue movement.
6 Remember there is always a risk with activities that can include (sprains, strains, contusions, cuts, etc).
LOCKER ROOMS-lockers are not mandatory. If you don’t need one please don’t get one.
1 If you have checked a locker make sure at the end of May: towels and locks are turned in. Please clean up and
put things back in the proper place. Personal items left will be confiscated.
2 Keep lockers locked-U of I is not responsible for theft. Do not request someone else’s combo.
PARKING-Parking is always hectic, so allow for extra time
DISABILITY SUPPORT SERVICES:
Reasonable accommodations are available for students who have documented temporary or permanent disabilities.
Please notify your instructor during the first week of classes regarding reasonable accommodation(s) needed for the
course. All Accommodations must be approved through Disability Support Services located in the Idaho Commons
Building, Room 306. Call 208-885-6307 or email email@example.com.
ABOUT THE INSTRUCTOR:
Julie is a fitness educator and dance choreographer for many organizations throughout the Palouse: Moscow Parks
and Rec, U of I (HPERD), Lewis-Clark State College, NIAC, and JJDP (dance crew). Her education began in N D
where she received her BS Fitness followed by MS in Dance at the U of I. Her goal is to improve the physical, social,
and mental aspects of life through movement and to instill a lifetime commitment to fitness. Julie continues her
education by attending educational workshops. Julie has been a guest teacher at various workshops for dance
studios, companies, and universities.
1 Check the chalkboard in the class or web (jjdp1.com) due to the inclement weather or emergencies.
2 No food or drinks allowed in the gym
2 If you wish to practice Pilates here are some sources:
Windsor Pilates-Power Sculpting and Accelerated Body (DVD)
TIPS FOR TRAINING-don’t force a movement that you can’t do. If a movement hurts tell the instructor
1 Don’t get discouraged if you can’t do all the movements at first. It takes time to develop all the muscles.
2 If you are able to breath without breaking form (moving other parts of the body) then you are doing great.
3 First work with movements without resistance or modify them until you are used to the form.
4 Keeping your head and neck lifted is difficult, so be patient this takes a while to achieve.
5 In the Pilates style stance the feet/heels are second position (heels together and toes open).
6 The box position: hips and shoulders are aligned, chin is to the chest, and shoulders are up off the floor.
7 Inhale to round up and exhale to round down. Small of the back is rounded (arched) towards the floor.
8 Use your abs to prevent neck soreness. Neck pain can be caused by tightening up the shoulders during the
exercises, or from the neck not being used to it. If soreness persists, rest for a few seconds or try using a block or
pillow under the neck.