5.16 Core Training Flashcards
The ability of an individual to maintain a given position, adequately stabilizing the spine while the extremities are moving.
core stability
The ability to control the motion of the spine over a given longer duration.
core endurance
The ability to control the motion of the spine.
core strength
The structures that make up the lumbo-pelvic-hip complex (LPHC), including the lumbar spine, pelvic girdle, abdomen, and hip joint.
core (also known as the lumbo-pelvic-hip complex (LPHC)
core musculature can be divided into two unique categories:
the local muscles and the global muscles
Rotatores
Stabilize and rotate spinal segments
local
Multifidus
Stabilize, extend, and rotate spine
local
Transverse abdominis
Increase intra-abdominal pressure
local
Diaphragm
Regulate inspiration
local
Pelvic Floor Musculature
Support the contents of the pelvis
local
Quadratus lumborum
Lateral flexion of spine; elevation of pelvis
local
Rectus abdominis
Trunk/spine flexion, rotation, and lateral flexion
global
external abdominal obliques
Spinal flexion, lateral flexion, and contralateral rotation
global
internal abdominal obliques
Spinal flexion, lateral flexion, and ipsilateral rotation
global
erector spinae
Trunk/spine extension, rotation, and lateral flexion
global
latissimus dorsi
Trunk/spine rotation (in addition to shoulder extension, adduction, and internal rotation)
global
Iliopsoas (iliacus + psoas)
Hip flexion (in addition to hip adduction and external rotation)
global
local muscles
generally attached on/near vertebrae
often have short attachments ranging between one and two vertebrae segments
consist primarily of type I (slow twitch) muscle fibers, which have a high density of muscle spindles and are important for assisting in proprioception of the spine
global muscles
act to move the trunk, transfer loads between the upper and lower extremities, and provide stability of the spine by stabilizing multiple segments together as functional units.
These muscles are primarily responsible for concentric force production and eccentric deceleration during dynamic activities.
The normal curvature of the cervical and lumbar spine regions, creating a concave portion of the spine.
lordotic/lordosis
The normal curvature of the thoracic spine region, creating a convex portion of the spine.
kyphotic/kyphosis
An excessive forward rotation of the pelvis that results in greater lumbar lordosis.
anterior pelvic tilt
An excessive rotation of the pelvis that results in lesser lumbar lordosis.
posterior pelvic tilt
An abnormal curve of the spine from side to side.
Scoliosis
A maneuver used to recruit the local core stabilizers by drawing in the navel toward the spine.
drawing-in maneuver
Contracting the global abdominals such as the rectus abdominis and obliques at the same time.
bracing
True/False: In core training, neural adaptations become the focus of the program instead of striving for absolute strength gains.
true
Core training programs must be designed to achieve the following functional outcomes. The sequence is critical for optimizing function:
- Intervertebral stability (stabilization of individual spinal segments)
- Lumbopelvic stability (stabilization of lumbo-pelvic-hip complex)
- Movement efficiency (improved movement quality and force output)
a procedure that measures the electrical conducting function of nerves in muscles. An EMG test can identify differences in muscle or muscle group activation when performing different movements or exercises.
EMG stands for electromyography
