The Role Of The Pilates Method In The Formation And Development Of The Body Balance

Abstract

The study is aimed at training and developing balance through Pilates programs. In order to improve the initial values, we have developed a set of corresponding exercises. The test was applied on a target group, the initial and final results being presented. The conclusion presents the interpretation of the results.

Full text

SPORT AND SOCIETY
Interdisciplinary Journal of Physical Education and Sports
Volume 19, Issue 1 (2019)
78
The Role Of The Pilates Method In The Formation And Development
Of The Body Balance
Nica Irene-Teodora a*
a"State University of Physical Education and Sport, 22 Andrei Doga Street, Chisinau, Republic of Moldova.
Abstract
The study is aimed at training and developing balance through Pilates programs. In order to improve the initial values, we have
developed a set of corresponding exercises. The test was applied on a target group, the initial and final results being presented. The
conclusion presents the interpretation of the results.
Key words: body balance, Pilates, body posture, physical test.
1. Introduction
The Pilates method is a complex system of physical exercises through which the body works, from the deepest
muscles to the peripheral function, exercises in which both the mind, the body and the respiratory function intervene.
Nowadays, the exercises have been developed using elements such as balls, elastic rubber bands, extensors and even
weights. This technique can be adapted to any discipline or activity you carry out during the day. As a result of the
systematic practice of physical exercises, Pilates helps to improve mobility of the spine and the elasticity of the
posterior thigh muscles, as well as static and dynamic balance. Interest in the Pilates exercise continues to grow due
to the current social tendency to favor a beautiful appearance and a lean body shape. Moreover, the Pilates exercise
recognizes the human body and mind as one and cultivates them mutually and organically to make the body supple
and balanced and to strengthen the small muscles, making the body line beautiful. In addition, Pilates exercise is a full
body exercise program that strengthens the muscles of the deepest part of the body while balancing the muscles and
helps one achieve a proper posture with proper alignment of the body without causing bodily pain. After the Pilates
exercise, the Pilates exercise program has been shown to have an excellent effect on activating the core of the body,
which improves body stability and increases the inherent receptive senses to adjust balance, posture, and movement.
Moreover, it improves functional movement, which facilitates the appearance of the appropriate motor response and
effectively improves the overall body function. Functional movement refers to the physical ability to assume an
efficient posture by properly coordinating mobility and stability while executing a basic movement model.
* E-mail address: ireneteodoranica@gmail.com

SPORT AND SOCIETY
Interdisciplinary Journal of Physical Education and Sports
Volume 19, Issue 1 (2019)
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2. Material and methods
1. Research hypothesis
It can be stated as follows: suppose that by using Pilates programs, you can improve your body balance and
stability.
2. Motivation to achieve the theme
I decided to approach this topic, because despite its appearance, Pilates is a complex discipline that gives the
practitioner many benefits such as:
• increased lung capacity,
• improving the blood circulation
• improvement of body balance and stability
In the last year I was offered the opportunity to teach this method, having to learn and put into practice a wide range
of ways to practice it. Therefore, based on this experience, I have found that Pilates has movements that offer both an
excellent physical tone and a good mental and emotional state. This fact contributed to the decision to study the Pilates
method in this work.
3. Purpose and tasks of the research
The purpose of the research is to establish the appropriate structures, requirements and methodology for Pilates
meetings. The objective of this work is to observe, over a period of time, that the body balance and stability is
improved, following the systematic practice of Pilates exercises and including aerobic effort.
4. The tasks of the research
• Studying the topic in the specialized literature;
• Initial testing of Pilates trainees;
• Applying the means in the training program;
• Final testing of the batch included in the research.
5. Research methods used
The following research methods were used in this study:
• Methods with a high degree of generalization (historical method);
• Particular investigation methods (observation and experimental method);
• Methods of analysis and interpretation (statistical method, mathematical method).
6. Tests and measurements carried out
In order to evaluate the amplitude of the movement under the conditions of the research, it was necessary to evaluate
these qualities according to objective criteria through measurements expressed in number of repetitions, imbalances
and centimeters.
7. Test of balance and body stability
On the longitudinal axis of the bench of the gymnastics turned, the performer standing on the right foot, bends the

SPORT AND SOCIETY
Interdisciplinary Journal of Physical Education and Sports
Volume 19, Issue 1 (2019)
80
free leg and grasps his paw with the same hand, the raised free arm, which can be used to restore balance.
- It is required to keep the balance for one minute in the position described.
- At each loss of balance, the test is interrupted and a penalty is applied.
After each interruption, the subject will be helped to resume the initial position.
The result: the number of extra moves to keep the balance (not the falls) for a minute is gathered. Example: for 3
movements 3 points will be awarded.
If the subject interrupts 15 times in the first 30 seconds he is considered unable to perform the test and is interrupted.
3. Results and discussions
Table 1. Balance test
Nr.crt.
Initials of first and last
name, (age)
Initial testing
(cm)
Final testing
(cm)
Difference
1
I.S.(35)
6
3
3
2
M.D.(33)
3
2
1
3
C.O.(39)
2
1
1
4
I.A.(28)
2
1
1
5
O.L.(29)
3
1
2
6
C.L.(30)
4
2
2
7
M.M.(41)
3
1
2
8
U.V.(27)
3
2
1
9
U.A.(40)
2
1
1
10
D.E.(52)
3
2
1
11
E.A.(32)
4
3
1
12
I.R.(24)
3
2
1
13
O.D.(28)
5
2
3
14
B.A.(40)
3
2
1
15
C.S.(30)
4
3
1
16
B.M.(60)
4
2
2

SPORT AND SOCIETY
Interdisciplinary Journal of Physical Education and Sports
Volume 19, Issue 1 (2019)
81
Table 2. Interpretation of balance test results (in number of imbalances) by age
Score
Age segment
20-29
30-39
40-49
50-59
60
Excellent
Good
Average
Week
1
1
2
4
1
1
2
5
1
1
3
6
2
4
7
10
3
6
9
13
Figure 1. The graphical representation of the interpretation of the results in the equilibrium test
Table 3. Statistical-mathematical interpretation when testing equilibrium
Nr.crt
Statistic indicators
Initial testing
Final testing
1
X
3.375
1.875
2
Mo
3
2
3
Me
3
2
4
S
±1.087
±0.718
5
C.V.
32.20%
28.29%
Initial testing
Week
Medium
Good
Final testing
Week
Medium
Good
Very good

SPORT AND SOCIETY
Interdisciplinary Journal of Physical Education and Sports
Volume 19, Issue 1 (2019)
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Figure 2. Graphical representation of the initial and final average values in the equilibrium test
In the experimental group, the arithmetic mean at the initial test is 3,375 cm, while at the final test it is 1,875 cm,
the progress being 1.5 cm.
In the experimental group, we obtained values of 3 imbalances at the initial testing and 2 imbalances at the final
testing, the progress being 1 imbalance. Comparing the results obtained from these tests it can be seen that at the final
test the values are lower while observing an improvement of the balance. The experimental group having a better
degree of homogeneity at the final test.
4. Conclusions
Functional movement refers to the physical ability to assume an efficient posture by properly coordinating mobility
and stability while executing a basic movement model. To achieve this, it is necessary to sufficiently provide many
factors such as stability of the core and range of motion. Physical stability, which provides control of the body in a
balanced manner, means the activation of the muscles in the core of the body.
These exercises have multiple positive valences and beneficial effects manifested both physically and mentally.
It is known and demonstrated that through Pilates exercises you obtain superior results on the balance test. This
was also the case in the present experiment, in which the final results on the balance test were higher than the initial
ones, due to an appropriate dosage.
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