Unit 5: Flexibility and Balance · Lesson 7
Flexibility and Balance - Lesson 7
What this lesson is for
- Name and briefly explain the six Pilates principles: concentration, control, centering, flow, precision, and breathing.
- Perform the Hundred, the single leg stretch, and the spine stretch forward with controlled form, twice each.
- Explain why Pilates measures success by control and precision rather than by speed or force.
What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own?
1 Corinthians 6:19
Pilates mat exercises develop core strength, spinal flexibility, postural alignment, and body awareness through controlled, precise movements performed on the floor without equipment. Developed by Joseph Pilates in the early twentieth century, mat Pilates has become a widely used rehabilitation and fitness tool. The six Pilates principles are: concentration (full mental focus on the movement), control (never let momentum do the work), centering (all movement initiated from the core), flow (movements are smooth and connected), precision (each movement has a correct form), and breathing (coordinated, purposeful breath).
Basic mat Pilates exercises appropriate for Grade 7: (1) The Hundred — lie on your back, legs in tabletop (bent at 90 degrees), arms long at your sides, head and shoulders slightly lifted. Pump arms up and down in small pulses while breathing in for five counts and out for five. Work toward 100 pumps. (2) Single leg stretch — same starting position; extend one leg while pulling the other knee to chest with both hands, alternating. (3) Spine stretch forward — sit upright, legs extended hip-width, reach arms forward and round the spine over the legs like a "C" shape.
Practice session: Complete each of the three exercises above twice. Focus entirely on the quality and control of the movement. Pilates is fundamentally different from high-intensity exercise — the challenge is precision and awareness, not speed or force. Write three observations about how your core felt during each exercise.
Psalm 119:15 says, "I will meditate in thy precepts, and have respect unto thy ways." Pilates requires meditation — full, focused attention on the body's movement. The discipline of focused physical attention trains the same capacity for focused mental attention that Scripture study requires.
Homework
Do the Hundred and the spine stretch forward on three separate days this week, writing down your pump count for the Hundred each time, and see whether the count climbs while your form holds.
Note for the parent
Today's lesson covers Flexibility and Balance - Lesson 7. Estimated time: 35 minutes. Encourage independent work but be available for questions.
The first three of this lesson's 10 questions
Who developed Pilates and in what historical context according to this lesson?
Show the answer
Answer: Joseph Pilates, a German-born physical trainer, in the early twentieth century — originally developed for rehabilitation and later adopted widely for fitness
What is the Pilates principle of 'centering'?
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Answer: Connecting all movement to and through the powerhouse — the core area including abs, lower back, and pelvic floor
Which of the following best describes: Pump arms up and down in small pulses while breathing in for five counts and out?
Show the answer
Answer: Pump arms up and down in small pulses while breathing in for five counts and out
Another 7 questions follow in the lesson itself, each one graded the moment it is answered.