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Pilates

Pilates, pronounced /pɪˈlɑ:ti:z/ is a physical fitness system developed in the early 20th century by Joseph Pilates in Germany.^[1] As of 2005 there are 11 million people who practise the discipline regularly and 14,000 instructors in the United States.^[2]

Pilates called his method Contrology (from control and Greek -λογία, -logia), because he believed his method uses the mind to control the muscles.^[3] The program focuses on the core postural muscles which help keep the body balanced and which are essential to providing support for the spine. In particular, Pilates exercises teach awareness of breath and alignment of the spine, and aim to strengthen the deep torso muscles.

Contents 1 History 2 Principles 2.1 Mind over matter 2.2 Breathing 2.3 Centering 2.4 Concentration 2.5 Control 2.6 Precision 2.7 Flow or efficiency of movement 2.8 Flexibility 3 Precautions 4 Legal action 5 References 6 Books

History

Pilates was formed by the part Greek part German Joseph Pilates during the First World War with the proposal to improve the rehabilitation program for the many returning veterans. Joseph Pilates believed mental and physical health are essential to one another. He recommended a few, precise movements emphasizing control and form to aid injured soldiers in regaining their health by strengthening, stretching, and stabilizing key muscles. Pilates created “The Pilates Principles” to condition the entire body: proper alignment, centering, concentration, control, precision, breathing, and flowing movement.

Joseph Pilates wrote two books concerning the Pilates method, Return to Life through Contrology (1928) and Your Health: A Corrective System of Exercising That Revolutionizes the Entire Field of Physical Education (1934).

Principles

Pilates claimed his method has a philosophical and theoretical foundation. He claims that his system is not merely a collection of exercises, but a method developed and refined over more than eighty years of use and observation.

Mind over matter

This article may contain wording that promotes the subject in a subjective manner without imparting real information. Please remove or replace such wording or find sources which back the claims.

According to practitioners, the central aim of Pilates is to create a fusion of mind and body, so that without thinking about it the body will move with economy, grace, and balance. The end goal is to produce an attention-free union of mind and body. Practitioners believe in using one’s body to the greatest advantage, making the most of its strengths, counteracting its weaknesses, and correcting its imbalances. The method requires that one constantly pay attention to one’s body while doing the movements. Paying attention to movement is seen as so vital that it is considered more important than any other single aspect of the movements.^{[citation needed]}

Breathing

Joseph Pilates believed in circulating the blood so that it could awaken all the cells in the body and carry away the wastes related to fatigue. For the blood to do its work properly, he maintained, it has to be charged with oxygen and purged of waste gases through proper breathing. By this standard, if you stop breathing during exercise, there is an error in your practice. Full and thorough inhalation and exhalation are purportedly a part of every Pilates exercise. Pilates saw forced exhalation as the key to full inhalation. “Squeeze out the lungs as you would wring a wet towel dry,” he is reputed to have said.^{[citation needed]} Pilates breathing should be done with concentration, control, and precision. Proper and effective breathing, practitioners assert, not only oxygenates the muscles, but also reduces tension in the upper neck and shoulders. Pilates breathing is described as a posterior lateral breathing, meaning that the practitioner is instructed to breathe deep into the back and sides of his or her rib cage. When practitioners exhale, they are instructed to note the engagement of their deep abdominal and pelvic floor muscles and maintain this engagement as they inhale. Pilates attempts to properly coordinate this breathing practice with movement, including breathing instructions with every exercise. Joseph Pilates stated, “Even if you follow no other instructions, learn to breathe correctly.”^{[citation needed]}

Centering

Pilates called the very large group of muscles in the center of the body – encompassing the abdomen, lower back, hips, and buttocks – the “powerhouse.” All energy for Pilates exercises is said to begin from the powerhouse and flow outward to the limbs. In other words, the Pilates technique asserts that physical energy exerted from the center should coordinate movements of the extremities. Pilates felt that it was important to build a strong powerhouse in order to rely on it in daily living. Modern instructors call the powerhouse the “core”.^{[citation needed]}

Concentration

Pilates demands intense focus. For instance, the inner thighs and pelvic floor may be assessed when doing a standing exercise that tones the triceps. Beginners are instructed to pay careful attention to their bodies, building on very small, delicate fundamental movements and controlled breathing.^{[citation needed]} In 2006, at the Parkinson Center of the Oregon Health and Science University in Portland, Oregon, the concentration factor of the Pilates method was being studied in providing relief from the degenerative symptoms of Parkinson’s disease.^[4]

Control

Joseph Pilates built his method on the idea of muscle control. To him, that meant no sloppy, uncontrolled movements. Practitioners are instructed to perform every exercise with the utmost control, including all body parts, to avoid injury and produce positive results. In Joseph Pilates’ writings, he very frequently emphasizes not intensity or multiple repetitions of a movement, but proper form for safe, effective results.^{[5][citation needed]}

Precision

Practitioners assert that every movement in the Pilates method has a purpose. Every instruction is considered vitally important to the success of the whole. To leave out any detail is believed to forsake the intrinsic value of the exercise. The focus is on doing one precise and perfect movement, rather than many halfhearted ones. The goal is for this precision to eventually become second nature, and carry over into everyday life as grace and economy of movement.

All this being said, a qualified Pilates instructor is expected to understand the technique well enough to adapt it to the real-world capabilities of his or her students. Students with physical disabilities, for example, should be given a Pilates regimen intended to improve their methods of physically compensating for their ailment.^{[citation needed]}

Flow or efficiency of movement

Movement is expected to be kept continuous between exercises through the use of appropriate transitions. Once precision has been achieved, the exercises are intended to flow within and into each other in order to build strength and stamina.

Flexibility

A controlled experiment ^[6] gives some support to claims that pilates enhances flexibility.

Precautions

Pilates during pregnancy can be a highly valuable and beneficial form of exercise, but the use of Pilates in pregnancy should only be undertaken under guidance of a fully trained expert.^[7]

Legal action

In recent years the term “Pilates” worked itself into the mainstream and, following an unsuccessful intellectual property lawsuit, a US federal court ruled the term “Pilates” generic and free for unrestricted use. While this ruling prevented artificial restrictions on the use of the term “Pilates”, it also permitted many untrained or under-qualified practitioners to capitalise on the name. Consumers may face extensive and conflicting information about what Pilates really is, how it works, and what credentials they should seek in an instructor.

References

1. ^ Pilates, Joseph (1945 - Re-released 1998). Pilates’ Return to Life through Contrology. Incline Village: Presentation dynamics. ISBN 0961493798.
2. ^ Ellin, A. (2005-07-21). “Now Let Us All Contemplate Our Own Financial Navels“. New York Times. Retrieved on 2007-09-20.
3. ^ Pilates, Joseph (1945 - Re-released 1998). Pilates’ Return to Life through Contrology. Incline Village: Presentation dynamics. ISBN 0961493798.
4. ^ MSNBC, Pilates may give relief for Parkinson’s patients 2006.
5. ^ Pilates, Joseph (1945 - Re-released 1998). Pilates’ Return to Life through Contrology. Incline Village: Presentation dynamics. ISBN 0961493798.
6. ^ Segal NA, Hein J, Basford JR. The effects of Pilates training on flexibility and body composition: an observational study. Arch Phys Med Rehabil 2004;85:1977–81.
7. ^ Royal College of Midwives (2005). “Pilates and pregnancy” (.pdf). Volume 8, Number 5, pp. 220-223. Royal College of Midwives. Retrieved on September 11, 2007.
8. ^ US District Court - Southern District of NY, Opinion 96 civ. 43 (MGC) October 2000[1]
9. ^ Wall Street Journal, “Is your Pilates Instructor a Health Hazard?”, March 15th, 2005 [2],

Books

• Pilates Trademark Case Judgement US District Court - Southern District of NY : Opinion 96 Civ. 43 (MGC) - October 2000
• Physical Mind Institute (2004). Anatomy of Pilates : The Physical Mind Institute. Sante Fe, N.M.: Physicalmind Institute. ISBN 978-0970530615.
• Blandine Calais-Germain (1993). Anatomy of Movement. Eastland Press. ISBN 978-0939616176.
• Pilates, Joseph (1928). Pilates’ Return to Life Through Contrology. New York, NY: Presentation Dynamics (December 31, 1998). ISBN 978-0961493790.
• Stanmore, Tia (2004). The Pilates Back Book: Heal Neck, Back, and Shoulder Pain With Easy Pilates Stretches. Gloucester, MA: Fair Winds Press. ISBN 978-1931412896.
• Andrew Biel, Robin Dorn (2005). Trail Guide to The Body. Boulder, CO: Books of Discovery. ISBN 978-0965853453.
• Daniel Lyon jr.. The Complete Book of Pilates for Men. Harper Collins (2005). ISBN 0-06-082077-2

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USMLE- What is USMLE? What is the elligibility criteria? How many steps we have to give? What is the fees? What is the syllabus? What books do we have to read?

USMLE- United States Medical Licensing examination. This exam is to do residency programme (P.G.) in United States. There are 4 steps of USMLE and there is no syllabus for it.
I. Step1- Consists of 7 subjects.
1. Anatomy- Read your notes+Kaplan notes+First Aid.
2. Biochemistry- Read your notes+Kaplan notes+First Aid.
3. Physiology- Same as above.
4. Patholgy- Same as above+memorize slides from any atlas (Preferably Robbins)
5. Micro- Read your notes+Kaplan notes+Makes microbiology ridiculously simple + First aid.
6. Behavioural Sciences- Don’t know what to read+First aid.
7. Pharma- Your notes +Lippincott+Kaplan +First Aid.

Also do Kaplan Q book and Kaplan Q bank. They come with explanations.

To be elligible for USMLE your college must be present in FAIMER list and you should have passed all the basic sciences i.e. must be in your 4th year (If from CIS countries)
To pass you have to get 55-65%, not fixed, varies every year i.e. 75 percentile. No negative marking.

II. Step 2 CK(Clinical Knowledge)
5 main subjects:
1. Medicine- Davidson +your notes +Blue prints+Crush USMLE.
2. Surgery- Your notes + Blue prints +Crush USMLE.
3. Paeds- Same as above.
4. Obs and Gynae- Same as above.
5. Psychiatry- Same as above.

Do Kaplan Q bank and USMLE world questions as far as MCQs are concerned.
You are elligible to write this exam once you have passed 5th year of your medical school (If from CIS). Passing criteria same as step1.

III. Step2 CS (Clinical Skills).
Practical exam. You have to see 10-12 patients. You will be given there chief complaint, you have to take the relevant history, do relevant physical exam and then explain them the differential diagnosis and diagnostic options and finally you have to write a short note on all the stuff you did.
Nobody knows the passing criteria. Easiest of all USMLEs.

What is a blood test?

Blood tests are a very useful diagnostic tool. Blood is made up of several different kinds of cells and other compounds, including various salts and certain proteins.

The liquid portion of the blood is called plasma. When blood clots outside the body, the blood cells and some of the proteins become solid. The remaining liquid is called serum, which can be used in chemical tests and in tests to find out how the immune system fights diseases.

Doctors can take blood samples and grow the infectious organisms that cause an illness to see exactly what they are through a microscope. What is a blood test?

Blood samples for testing can be taken either from a vein (which carries blood to the heart) or from an artery (which takes blood away from the heart).

If only a few drops of blood are needed (for monitoring blood sugar in diabetes, for example) it is enough to make a small prick in the tip of the finger and then squeeze the blood out.

Most blood tests are taken from a vein, commonly from those around the elbow. First a cord (tourniquet) is tied around the upper arm to make the vein prominent. It may be a bit tight, but this makes it much easier to take the test.

The site of the injection is then cleaned with spirit and then a needle is put into the vein. The needle will be attached either to a low pressure blood test bottle, or to a syringe where the plunger is pulled back to create low pressure. When the necessary amount of blood has been extracted, the needle is removed and a little ball of cotton wool is held over the wound. This should be pressed for one to two minutes before applying a sticking plaster.

If blood is taken from an artery, it is usually extracted from the wrist where there is an artery that is very close to the skin. This may be slightly uncomfortable, as the artery wall has more pain nerves in it than the vein wall.

After taking blood from an artery it may be necessary to hold a ball of cotton wool on the place where the injection was made for about five minutes to stop any bleeding.

Some people are very sensitive to needles and the sight of their own blood and may feel faint when a blood sample is taken. This is not uncommon and can be reduced by sitting or lying down while the sample is taken. If you feel faint or think that you might feel faint, immediately tell the person who is taking blood.

What do doctors examine in the blood?

Blood contains two main elements: the fluid that is called plasma and cells. There are three kinds of cells: red blood cells, white blood cells and platelets. To get the information they need from the blood, doctors actually do several tests with the blood sample. These include measurements of the levels of the cells and a blood smear. A blood smear is a film of blood placed on a slide to allow doctors to look at the individual cells under a microscope. These tests are listed below.

Red blood cells

One of the most important red blood cell tests is used to find out how much haemoglobin there is in the blood. Haemoglobin carries oxygen around your body. This is called the haemoglobin concentration or level.

Another important test, the mean corpuscular volume or MCV test, measures the size of the red blood cells.

If a person suffers from anaemia their haemoglobin level will always be less than normal. But the size of the red blood cells depends on the type of anaemia you have.

A haematocrit test measures the total volume that red blood cells take up in the blood. In practice, this is done by spinning a test tube of blood until the red blood cells - the heaviest part of the blood - go to the bottom of the tube. Then their volume is calculated.

Almost all types of anaemia will cause a low haematocrit (a low red blood cell volume), as will very severe bleeding. A high haematocrit can occur if a person is dehydrated from not drinking enough fluid or because they are losing fluid as happens with diarrhoea, burns and sometimes surgery.

If the red blood cells are pale, it can be a sign of iron deficiency anaemia. If they have a strange shape, it may be because of sickle cell anaemia or pernicious anaemia.

Doctors also add stains to the blood smear to test the blood for parasites, for example in the case of sleeping sickness or malaria. They may also test for bacteria in the case of blood poisoning.

White blood cells (WBC)

The doctor counts the total number of white blood cells and works out how many different types of white blood cells the patient has. This is called the differential WBC count.

The number of white blood cells may go up and this may be because of a bacterial infection, bleeding or a burn. More rarely the cause of a raised white count is due to leukaemia, cancer or malaria.

A person may lose white blood cells because they have autoimmune problems - this is where the antibodies that should fight diseases attack the body instead. Other reasons for loss of white blood cells include viral infections. More rarely, this can be a side effect of certain kinds of medication.

Doctors keep an eye on white blood cells to work out how a disease is changing. By monitoring the blood count in this way they can alter the patient’s treatment as necessary.

Platelets

Platelets are very small cells in the blood that clump together at sites of injury to blood vessels. They form the basis of the blood clot that would form if you cut yourself.

Low numbers of platelets can make a person vulnerable to bleeding, sometimes even without injury occurring. Causes of low platelet counts include autoimmune diseases where you produce an antibody to your own platelets, chemotherapy, leukaemia, viral infections and some medicines.

High numbers of platelets make a person more vulnerable to blood clots. High platelet counts are found in conditions involving the bone marrow such as leukaemia and cancer.
What are blood coagulation examinations?

More tests will be needed if a patient is found to be suffering from a blood coagulation disorder so that either their blood doesn’t clot properly, or if it clots too well.

When a vein is damaged, usually a little blood clot will form on the inside. This clot is made of blood platelets and proteins from the blood plasma (called the coagulation factors).

A person will bleed more than normal if they have a low number of blood platelets, if there is a lack of coagulation factors, or if they don’t work.

If the bleeding disorder is caused by problems with the coagulation factors more tests will be needed. Sometimes a coagulation disorder is passed on in the family, but it could also be due to a liver problem, as the liver makes many of the blood clotting factors.

Coagulation tests will be performed regularly for people who are on blood thinning medicines such as warfarin. Doctors will change the dose of these medicines depending on the test results.
What are blood coagulation examinations?

More tests will be needed if a patient is found to be suffering from a blood coagulation disorder so that either their blood doesn’t clot properly, or if it clots too well.

When a vein is damaged, usually a little blood clot will form on the inside. This clot is made of blood platelets and proteins from the blood plasma (called the coagulation factors).

A person will bleed more than normal if they have a low number of blood platelets, if there is a lack of coagulation factors, or if they don’t work.

If the bleeding disorder is caused by problems with the coagulation factors more tests will be needed. Sometimes a coagulation disorder is passed on in the family, but it could also be due to a liver problem, as the liver makes many of the blood clotting factors.

Coagulation tests will be performed regularly for people who are on blood thinning medicines such as warfarin. Doctors will change the dose of these medicines depending on the test results.