Year 11 - Physical education
Pilates mat work for full body strength
Health and wellbeing: yoga, pilates and mindfulness for life
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This pupil-friendly study guide includes a unit summary, clear notes, common mistakes, and quick questions with answers.
Unit Summary
This unit will develop pupils' awareness of the restorative powers of pilates, mindfulness and other daily routines that can support holistic wellbeing and help with stress management. Pupils will experience a variety of classes and also learn about the power of breathwork.
Lesson Summary
You will learn to align your body correctly to complete Pilates mat work, demonstrating poses like the bridge pose, using resistance bands if you choose.
Key Notes
- Move: engaging core and glutes when hips are lifted in bridge pose will allow for more stability.
- Move: resistance bands help push flexibility limits, providing controlled tension to deepen stretches.
- Think: resistance bands will make exercises more challenging and interesting.
- Feel: using resistance bands to feel your limit of tension, enhances body awareness to assist with training.
- Connect: supporting classmates in partner work with resistance bands enables further improvement in flexibility.
Vocabulary To Learn
- bridge pose: lifting the hips off the mat while lying on your back to engage the gluteals, lower back and core
- tension: the pull or resistance your muscles feel when working against something, such as a resistance band
- resistance bands: stretchy bands used in Pilates to make exercises harder and help build strength
Common Mistakes To Avoid
- Pupils think that resistance bands make exercises easier
3 Quick Questions (With Answers)
1. Explain the lesson in two key points.
Move: engaging core and glutes when hips are lifted in bridge pose will allow for more stability. Move: resistance bands help push flexibility limits, providing controlled tension to deepen stretches.
2. What does this key word mean in this lesson? 'bridge pose'
lifting the hips off the mat while lying on your back to engage the gluteals, lower back and core.
3. Correct this common mistake.
Mistake: Pupils think that resistance bands make exercises easier. Correction: Resistance bands actually add extra tension, making movements more challenging. They engage muscles throughout the entire movement, improving strength, control and stability more effectively than bodyweight exercises alone.
More Lessons In This Unit
Browse all guides in the Year 11 Physical education guide library.