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NASM - Performance Exercise Specialist > 06 - Core Training Concepts > Flashcards

06 - Core Training Concepts Flashcards

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1
Q

What is the core?

A

Section of the body defined by the structures that make up the LPHC.

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2
Q

What is core stability?

A

LPHC stability comprised of local or inter-segmental stability (Local Stabilization System), global stability (Global Stabilization Sys- tem), and global mobility.

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3
Q

What muscles make up the majority of the core (muscle subsystem)?

A

LPHC: lumbo-pelvic-hip complex

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4
Q

What are the two methods of providing core and spine stability?

A

bracing and drawing in

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5
Q

What is bracing? What muscle subsystem and specific muscles are used?

A

Contracting the global muscle system (superficial) using the external, internal and quadratus lumborum muscles to increase LPHC stiffness and stability.

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6
Q

What is drawing in? What muscle subsystem and specific muscles are used?

A

Contracting the local muscle system (deep) using the multifidus and transverse abdominus muscles to increase inter-vertebral stiffness and stability.

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7
Q

What core muscles are in the global muscle system?

A

Transversus
Rectus Abdominis
Internal Oblique
Lumbar Multifidus
Pelvic Floor Muscles
Diaphragm

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8
Q

What core muscles are in the local muscle system?

A

Transversus
Abdominis
Internal Oblique
Lumbar Multifidus
Pelvic Floor Muscles
Diaphragm

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9
Q

What muscles are in the movement muscle system?

A

Latissimus Dorsi Hamstrings Quadriceps
The Deep Longitudinal Sub-system
* Erector Spinae
* Thoracolumbar Fascia
* Sacrotuberous Ligament
* Biceps Femoris
The Posterior Oblique Sub-system
* Gluteus Maximus
* Latissimus Dorsi
* Thoracolumbar Fascia
The Anterior Oblique Sub-system
* Oblique Muscles (internal and external)
* Adductor Complex
* Hip Extervnal Rotators
The Lateral Sub-system
* Gluteus Medius
* Tensor Fascia Latae
* Adductor Complex
* Quadratus Lumborum

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10
Q

What type of muscle fibers are muscles in the local muscle system?

A

slow twitch \ type I

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11
Q

What type of muscle fibers are muscles in the global muscle system?

A

fast twitch \ type II

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12
Q

What are the main functions of the local stabilization system?

A

Muscles that attach directly to the spine. These muscles are primarily responsible for inter-vertebral and inter-segmental stability, working to limit excessive compressive, shear, and rotational forces between spinal segments.

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13
Q

What are the main functions of the global stabilization system?

A

Muscles that attach to from the pelvis to the spine. These muscles act to transfer loads between the upper extremity and lower extremity and provide stability between the pelvis and spin. Muscles provide stabilization and eccentric control of the core during functional movements.

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14
Q

What are the main functions of the movement system?

A

The movement system includes muscles that attach the spine and/or pelvis to the extremities. These muscles are primarily responsible for concentric force production and eccentric deceleration during dynamic activities.

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15
Q

The core (LPHC) is stabilized during functional movement by two primary systems:

A

thoracolumbar stabilization mechanism and the intra-abdominal pressure (IAP) stabilization mechanism

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16
Q

What is the thoracolumbar fascia (TLF)?

A

The TLF is a fascial network of non-contractile tissue that plays an essential role in the functional stability of the core. The TLF is divided into the posterior, anterior, and middle layers

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17
Q

What is the gray tissue in the middle low back called?

A

thoracolumbar fascia (TLF)

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18
Q

How is the thoracolumbar fascia (TLF) used by the body?

A

it can be engaged dynamically because of the contractile tissue that attaches to it. The muscles that attach to the TLF include the deep erector spinae, multifidus, transversus abdominis, internal oblique, gluteus maximus, latissimus dorsi, and quadratus lumborum.31 The transversus abdominis and the internal oblique are particularly important for stabilization. They attach to the middle layer of the TLF via the lateral raphe. Activation of both obliques creates a traction and tension force on the TLF, enhancing the regional inter-segmental stability and decreasing translational and rotational stress of the core

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19
Q

How does intra-abdominal pressure work?

A

Increased IAP decreases compressive forces in the spine. The abdominal muscles contract against the viscera, pushing the viscera superiorly into the diaphragm and inferiorly into the pelvic floor.

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20
Q

What are some benefits for core training?

A

reduced injury rate with proper bracing and better movement quality, balance, function, performance control, power production, posture and reduce pain.

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21
Q

Local core stabilizers attach to?

A

Muscles that attach directly to the vertebrae.

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22
Q

Global core stabilizers attach to?

A

Muscles that attach from the pelvis to the spine.

23
Q

Movement system attach to?

A

Includes muscles that attach the spine and/or pelvis to the extremities.

24
Q

Area with the line and circle?

A

sacrioliac joint

25
Q

What is the drawing-in maneuver?

A

A maneuver used to recruit the local core stabilizers by drawing the navel in to- wards your spine.

26
Q

Area with the line and circle?

A

sacroiliac joint

27
Q

What is bracing?

A

Occurs the abdominal, lower back, and buttock muscles are contracted at the same time.

28
Q

How should a core training program be setup?

A

A comprehensive core training program should be systematic, progressive, functional, and emphasize the entire muscle action spectrum focusing on force production (concentric contractions), force reduction (eccentric contractions), and dynamic stabilization (isometric contractions)

29
Q

How should a core training program be progressive?

A

▪ Easy to hard
▪ Simple to complex
▪ Known to unknown
▪ Stable to unstable

30
Q

How should a core training program be systematic?

A

▪ Stabilization
▪ Strength
▪ Power

31
Q

How should a core training program be proprioceptively challenging?

A

▪ Stability ball
▪ Floor
▪ Half foam roll
▪ Foam pad
▪ Wobble board

32
Q

Why is unstable environment training good for the core?

A

demonstrated to increase activation of the local and global stabilization system when compared to traditional trunk exercises

33
Q

What are the two main goals of core training?

A

neuromuscular efficiency for stability (the local and global systems of the spine and LPHC) and functional strength (movement system).

34
Q

What is functional strength?

A

The ability of the neuromuscular system to produce dynamic, multiplanar eccentric, concentric and isometric stabilization actions quickly and efficiently during functional movements.

35
Q

For core training, what is more important that simply adding resistance only?

A

Increasing proprioceptive demand and multiple modalities.

36
Q

What are core-stabilization exercises?

A

Exercises that involve little to no motion through the spine and pelvis.

37
Q

What type of exercises are used for core-stabilization?

A

Exercises that involve little to no motion through the spine and pelvis. These exercises are designed to improve neuromuscular efficiency and inter-vertebral stability by focusing on the local stabilization system.

38
Q

What type of exercises are used for core-stabilization?

A

Exercises that involve little to no motion through the spine and pelvis. These exercises are designed to improve neuromuscular efficiency and inter-vertebral stability by focusing on the local stabilization system.

39
Q

How long should an athlete train core-stabilization?

A

4 weeks

40
Q

What type of exercises are used for core-strength?

A

exercises involve more dynamic eccentric and concentric movements of the spine through a full range of motion while your athlete performs the neuromechanical activation techniques learned in core stabilization (drawing-in and bracing). The specificity, speed, and neural demands are also progressed in this level.

41
Q

How long should an athlete train core-strength?

A

4 weeks

42
Q

What are core-strength exercises?

A

Exercises that involve more dynamic eccentric and concentric movements of the spine through a full range of motion while the athlete performs the neuromechanical activation techniques learned in core stabilization (drawing-in and bracing).

43
Q

What is the goal of core-stabilization training?

A

Goal: Inter-vertebral stabilization and neuromuscular control, focusing on drawing-in and then bracing during the exercises

44
Q

What is the goal of core-strength training?

A

Goal: These exercises are designed to improve lumbo-pelvic-hip stability, eccentric strength, and neuromuscular efficiency of the entire core

45
Q

List some exercises for core-stabilization training?

A

Drawing-in Maneuver Progression (Supine). (A) Supine. (B) Supine with march. (C) Supine with heel slide.
(D) Supine with both knees to chest. (E) Supine with 2-leg slide.

Iso-abdominal Series. (A) Prone. (B) Prone with hip extension. (C) Prone with hip abduction. (D) Side with hip
abduction. (E) Side with shoulder abduction.

Prone Progression. (A) Floor cobra. (B) Prone arm and opposite leg raise. (C) Superman.

Supine Progression. (A) Two-leg floor bridge. (B) Floor bridge with march. (C) Floor bridge with knee extension.

Quadruped Progression. (A) Arm raise. (B) Leg raise. (C) Arm and opposite leg raise.

46
Q

List some exercises for core-strength training?

A

Crunch Progression. (A) Floor crunch. (B) Floor crunch with rotation. (C) Long-lever floor crunch. (D) Long-lever crunch with rotation

Bench Progressions. (A) Reverse crunch. (B) Knee-ups. (C) Knee-ups with rotation. (D) Reverse crunch to knee-ups. (E) Reverse crunch to knee-ups with rotation.

Tubing Progressions. (A) Rotation. (B) Lift. (C) Chop

Stability Trainer Progression. (A) Single-leg crunch. (B) Two-leg crunch.
(C) Back extension

47
Q

What are core-power exercises?

A

Exercises designed to improve the rate of force production by the core musculature.

48
Q

What is the goal of core-power training?

A

Goal: These exercises are designed to improve rate of force production by the core musculature

49
Q

How long should an athlete train core-power?

A

Depends on the athlete

50
Q

What type of exercises are used for core-power?

A

exercises are designed to improve the rate of force production by the core musculature. These forms of exercise prepare an athlete to stabilize and to generate force dynamically at more functionally applicable speeds.

51
Q

List some exercises for core-power training?

A

Medicine Ball Exercises. (A) Rotation chest pass. (B) Front oblique throw. (C) Woodchop throw. (D) Overhead throw. (E) Overhead throw with rotation. (F) Side oblique throw. (G) Soccer throw.

52
Q

What are the training parameters for core-stabilization training?

A
53
Q

What are the training parameters for core-strength training?

A
54
Q

What are the training parameters for core-power training?

A

NASM - Performance Exercise Specialist (17 decks)

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