CH.9 CORE TRAINING CONCEPTS Flashcards
OBJECTIVE OF CORE TRAINING
UNIFORMLY STRENGTHEN DEEP AND SUPERFICIAL MUSCLES THAT STABILIZE, ALIGN, AND MOVE TRUNK OF BODY, ESPECIALLY ABDOMINALS AND MUSCLES OF BACK
PROPERLY DESIGNED CORE TRAINING PROGRAM HELPS AN INDIVIDUAL GAIN WHAT ?
NEUROMUSCULAR CONTROL, STABILITY, MUSCULAR ENDURANCE, STRENGTH AND POWER OF CORE
STRUCTURES THAT MAKE UP LPHC INCLUDING LUMBAR SPINE, PELVIC GIRLDLE, ABDOMEN, AND HIP JOINT
CORE
WHERE BODY’S CENTER OF GRAVITY (COG) IS LOCATED AND WHERE ALL MOVEMENT ORIGINATES
CORE
T OR F: OPTIMAL LENGTHS (OR LENGTH TENSION RELATIONSHIPS), RECRUITMENT PATTERNS (OR FORCE COUPLE RELATIONSHIPS) AND JOINT MOTIONS (OR ARTHROKINEMATICS) IN MUSCLES OF LPHC ESTABLISH NUEROMUSCULAR EFFICIENCY THROUGHOUT ENTIRE HMS
TRUE
CORE MUSCULATURES ARE DIVIDED INTO WHAT 3 SYSTEMS
LOCAL STABILIZATION, GLOBAL STABILIZATION, AND MOVEMENT SYSTEM
LOCAL STABILIZERS ARE MUSCLES THAT ATTACH DIRECTLY TO WHAT ?
TO VERTEBRAE
LOCAL CORE STABILIZERS CONSIST PRIMARILY OF WHAT TYPE OF MUSCLE FIBERS ?
TYPE 1 (SLOW TWITCH) MUSCLE FIBERS WITH HIGH DENSITY OF MUSCLE SPINDLES
PRIMARILY RESPONSIBLE FOR INTERVERTEBRAL AND INTERSEGMENTAL STABILITY AND WORK TO LIMIT EXCESSIVE COMPRESSIVE, SHEAR AND ROTATIONAL FORCES BETWEEN SPINAL SEGMENTS
CORE STABILIZING MUSCLES
PRIMARY MUSCLES THAT MAKE UP LOCAL STABILIZATION SYSTEM
TRANSVERSE ABDOMINIS INTERNAL OBLIQUES MULTIFIDUS PELVIC FLOOR MUSCULATURE DIAPHRAGM
WHAT CONTRIBUTES TO SEGMENTAL SPINAL STABILITY BY INCREASING INTRA ABDOMINAL PRESSURE AND GENERATING TENSION IN THORACOLUMBAR FASCIA (CONNECTIVE TISSUE OF LOWBACK) THUS INCREASING SPINAL STIFFNESS FOR IMPROVED INTERSEGMENTAL NEUROMUSCULAR CONTROL
PRIMARY MUSCLES THAT MAKE UP LOCAL STABILIZATION SYSTEM
PRIMARY MUSCLES THAT MAKE UP GLOBAL STABILIZATION SYSTEM
QUADRATUS LUMBORUM PSOAS MAJOR EXTERNAL OBLIQUE PORTION OF INTERNAL OBLIQUE RECTUS ABDOMINIS GLUTEUS MEDIUS ADDUCTOR COMPLEX ( ADDUCTOR MAGNUS, LONGUS, BREVIS, GRACILIS, PECTINEUS)
MUSCLES OF GLOBAL STABILIZATION SYSTEM ATTACH TO WHAT ?
FROM PELVIS TO SPINE
TRANSFER LOADS B/W UPPER AND LOWER EXTREMITY, PROVIDE STABILITY B/W PELVIS AND SPINE, AND PROVIDE STABILIZATION AND ECCENTRIC CONTROL OF CORE DURING FUNCTIONAL MOVEMENTS
MUSCLES OF GLOBAL STABILIZATION SYSTEM
MOVEMENT SYSTEM INCLUDES MUSCLES THAT ATTACH WHAT ?
SPINE AND/OR PELVIS TO EXTREMITIES
PRIMARILY RESPONSIBLE FOR CONCENTRIC FORCE PRODUCTION AND ECCENTRIC DECELERATION DURING DYNAMIC ACTIVITIES
MUSCLES OF MOVEMENT SYSTEM
PRIMARY MUSCLES THAT MAKE UP MOVEMENT SYSTEM
LATISSIMUS DORSI
HIP FLEXORS
HAMSTRING COMPLEX
QUADRICEPS
T OR F: COLLECTIVELY ALL MUSCLES WITHIN EACH SYSTEM PROVIDE DYNAMIC STABILIZATION AND NEUROMUSCULAR CONTROL OF ENTIRE CORE (LPHC)
TRUE
WHEN DO THE MUSCLES OF CORE NOT EFFECTIVELY ACHIEVE STABILIZATION ?
IN ISOLATION
SYSTEM OF LPHC FROM INSIDE OUT
LOCAL STABILIZATION -> GLOBAL STABILIZATION -> MOVEMENT SYSTEM
IF THE MOVEMENT SYSTEM MUSCULATURE OF CORE IS STRONG AND LOCAL STABILIZATION SYSTEM IS WEAK, WHAT HAPPENS TO KINETIC CHAIN ?
KINETIC CHAIN SENSES IMBALANCES AND FORCES ARE NOT TRANSFERRED OR USED PROPERLY, LEADING TO COMPENSATION, SYNERGISTIC DOMINANCE AND INEFFICIENT MOVEMENTS
PEOPLE WITH CHRONIC LBP TEND TO HAVE WEAK WHAT ?
WEAK BACK EXTENSOR MUSCLES AND DECREASED MUSCULAR ENDURANCE
CORE STABILIZATION EXERCISES HELP RESTORE WHAT IN INDIVIDUALS WITH LBP ?
RESTORE SIZE, ACTIVATION AND ENDURANCE OF MULTIFIDUS (DEEP SPINE MUSCLE)
A MANEUVER USED TO RECRUIT LOCAL CORE STABILIZERS BY DRAWING NAVEL IN TOWARD SPINE
DRAWING IN MANEUVER
OCCURS WHEN YOU HAVE CONTRACTED BOTH ABDOMINAL, LOWER, BACK AND BUTTOCK MUSCLES AT SAME TIME
BRACING
CLIENTS AND ATHLETES WITH LOWER EXTREMITY PAIN, LONG STANDING ADDUCTOR (INNER THIGH) PAIN, HAMSTRING STRAIN, ILIOTIBIAL BAND SYNDROME (RUNNERS KNEE) AND LBP, HAVE A DECREASED CHANCE OF INJURY, LESS RECURRENCE OF INJURY AND IMPROVED PERFORMANCE MEASURES AFTER UNDERGOING WHAT ?
AN ACTIVE REHAB PROGRAM AIMED AT IMPROVING STRENGTH AND NEUROMUSCULAR CONTROL OF CORE (LPHC) MUSCLES
SPECIFIC INSTRUCTIONS ON NEUROMECHANICAL ACTIVATION OF LOCAL STABILIZATION SYSTEM
DRAWING IN
T OR F: TRADITIONAL LOW BACK HYPEREXTENSION EXERCISES W/O PROPER LPHC STABILIZATION HAVE BEEN SHOWN TO INCREASE PRESSURE ON DISCS TO DANGEROUS LEVELS
TRUE
PROCEDURE MEASURE ELECTRICAL CONDUCTING FUNCTION OF NERVES IN MUSCLES; IDENTIFY DIFFERENCES IN MUSCLE OR GROUP ACTIVATION WHEN PERFORMING DIFFERENT MOVEMENTS OR EXERCISES
ELECTROMYOGRAPHY (EMG)
RESEARCH HAS DEMONSTRATED THAT EMG ACTIVITY IS INCREASED DURING PELVIC STABILIZATION AND TRANSVERSE ABDOMINIS ACTIVATION WHEN WHAT IS DONE BEFORE ACTIVITY ?
ABDOMINAL DRAWING IN MANEUVER BEFORE ACTIVITY
RESEARCH HAS FOUND THAT WHEN WHAT IS PROPERLY ACTIVATED, CREATES TENSION IN THORACOLUMBAR FASCIA, CONTRIBUTING TO SPINAL STIFFNESS AND COMPRESSES SACROILIAC JOINT, INCREASING STABILITY
TRANSVERSE ABDOMINIS
DRAWING IN MANEUVER
PULL REGION JUST BELOW NAVEL TOWARD SPINE
MAINTAIN CERVICAL SPINE IN NEUTRAL POSITION
HELPS IMPROVE POSTURE, MUSCLE BALANCE, AND STABILIZATION DURING CORE TRAINING
MAINTAINING NEUTRAL SPINE
IF A FORWARD PROTRUDING HEAD IS NOTICED DURING DRAWING IN MANEUVER, THE STERNOCLEIDOMASTOID (LARGE NECK MUSCLE) IS PREFERENTIALLY RECRUITED WHICH INCREASES WHAT AND LEADS TO WHAT ?
INCREASES COMPRESSIVE FORCES IN CERVICAL SPINE AND CAN LEAD TO PELVIC INSTABILITY AND MUSCLE IMBALANCES AS A RESULT OF PELVO OCULAR REFLEX
COCONTRACTION OF GLOBAL MUSCLES SUCH AS RECTUS ABDOMINIS, EXTERNAL OBLIQUES AND QUADRATUS LUMBORUM
BRACING (BEARING DOWN)
CREATE MOST BENEFIT FOR THOSE WITH LBP
MUSCULAR ENDURANCE OF GLOBAL AND LOCAL MUSCULATURE WHEN CONTRACTED TOGETHER
T OR F: BRACING FOCUSES ON GLOBAL TRUNK STABILITY, NOT ON SEGMENTAL VERTEBRAL STABILITY, MEANING THAT GLOBAL MUSCLES, GIVEN THE PROPER ENDURANCE TRAINING, WILL WORK TO STABILIZE THE SPINE
TRUE
CAN BE IMPLEMENTED IN CORE TRAINING TO HELP RETAIN MOTOR CONTROL OF LOCAL AND GLOBAL STABILIZATION SYSTEMS AND MOVEMENT MUSCULATURE AS WELL AS TO HELP RETRAIN STRENGTH AND ENDURANCE OF THESE MUSCLES
DRAWING IN MANEUVER AND BRACING
A CORE TRAINING PROGRAM SHOULD REGULARLY MANIPULATE WHAT ?
PLANE OF MOTION
ROM
MODALITIES (TUBING, STABILITY BALL, MEDICINE BALL, BOSU BALL, AIREX PAD, ETC)
BODY POSITION
AMOUNT OF CONTROL, SPEED OF EXECUTION
AMOUNT OF FEEDBACK
SPECIFIC TRAINING VARIABLES (SETS, REPS, INTENSITY, TEMPO, FREQUENCY)
INTIALLY, A PT SHOULD IMPLEMENT WHAT WHEN DESIGNING A CORE TRAINING PROGRAM TO ELICIT MAXIMAL TRAINING RESPONSE ?
PROPRIOCEPTIVELY ENRICHED (CONTROLLED YET UNSTABLE TRAINING ENVIRONMENT)
DEMONSTRATED TO INCREASE ACTIVATION OF LOCAL AND GLOBAL STABILIZATION SYSTEM
CORE EXERCISES PERFORMED IN UNSTABLE ENVIRONMENT (SUCH AS W/ STABILITY BALL)
T OR F: WEIGHT BELTS DURING MODERATE EXERCISE NOT RECOMMENDED, CAN RAISE HR AND SYSTOLIC BP AND OFTEN GIVE INDIVIDUAL FALSE SENSE OF SECURITY AND MISCONCEPTION THEY CAN LIFT HEAVIER LOADS
TRUE
GOAL OF CORE TRAINING
DEVELOP OPTIMA LEVELS OF NEUROMUSCULAR EFFICIENCY, STABILITY (INTERVERTEBRAL AND LUMBOPELVIC STABILITY - LOCAL AND GLOBAL STABILIZATION SYSTEMS), AND FUNCTIONAL STRENGTH (MOVEMENT SYSTEM)
FOCUS OF CORE TRAINING
NEURAL ADAPTATION
T OR F: INCREASING PROPRIOCEPTIVE DEMAND BY USING MULTISENSORY ENVIRONMENT AND USING MULTIPLE MODALITIES (BALLS, BANDS, BALANCE EQUIPMENT) IS MORE IMPORTANT THAN INCREASING EXTERNAL RESISTANCE
TRUE
T OR F: QUANTITY OVER QUALITY MOVEMENT IN CORE TRAINING
FALSE, QUALITY OVER QUANTITY
CORE TRAINING IS DESIGNED TO ACHIEVE WHAT FUNCTIONAL OUTCOMES ?
INTERVERTEBRAL STABILITY
LUMBOPELVIC STABILITY
MOVEMENT EFFICIENCY
T OR F: CORE TRAINING PROGRAM FOLLOWS SAME SYSTEMATIC PROGRESSION AS OPT MODEL; STABILIZATION, STRENGTH, AND POWER
TRUE
IN CORE STABILIZATION TRAINING (PHASE 1) EXERCISE INVOLVES LITTLE MOTION THROUGH WHAT ?
SPINE AND PELVIS
DESIGNED TO IMPROVE NEUROMUSCULAR EFFICIENCY AND INTERVERTEBRAL STABILITY, FOCUSING ON DRAWING IN AND BRACING DURING EXERCISE; ABOUT 4 WEEKS IN THIS LEVEL
CORE STABILIZATION TRAINING (PHASE 1)
MARCHING, FLOOR BRIDGE, FLOOR PRONE COBRA, PRONE ISO AB ARE EXAMPLE OF WHAT LEVEL OF CORE TRAINING
PHASE 1 CORE STABILIZATION TRAINING
DURING MARCHING CORE EXERCISE, PELVIC ROTATION OR ABDOMINAL PROTRUSION INDICATE WHAT ?
LACK OF NEUROMUSCULAR CONTROL OF LOCAL CORE STABILIZERS
REGRESSION OPTIONS FOR PRONE ISE ABS (PLANK) EXERCISE
STANDARD PUSH UP POSITION
PUSH UP POSITION WITH KNEES ON FLOOR
HANDS ON BENCH FEET ON FLOOR
IN CORE STRENGTH TRAINING (PHASE 2,3, AND 4) EXERCISES INVOLVE WHAT TYPE OF MOVEMENTS OF SPINE ?
MORE DYNAMIC ECCENTRIC AND CONCENTRIC MOVEMENTS OF SPINE THROUGHOUT A FULL ROM
SPECIFICITY, SPEED, AND NEURAL DEMANDS PROGRESSED IN THIS LEVEL OF CORE TRAINING; ABOUT 4 WEEKS AT THIS LEVEL
CORE STRENGTH TRAINING (PHASE 2,3,4)
WHAT LEVEL OF CORE TRAINING IS DYNAMIC STABILIZATION, CONCENTRIC STRENGTH (FORCE PRODUCTION), ECCENTRIC STRENGTH (FORCE REDUCTION) AND NEUROMUSCULAR EFFICIENCY OF ENTIRE KINETIC CHAIN IMPROVED ?
CORE STRENGTH TRAINING (PHASE 2,3,4)
BALL CRUNCH, BACK EXTENSIONS, REVERSE CRUNCH, CABLE ROTATIONS ARE EXAMPLE OF WHAT LEVEL OF CORE TRAINING ?
CORE STRENGTH TRAINING (PHASE 2,3,4)
TO TAKE STRESS OFF OF THE MUSCLES OF CERVICAL SPINE DURING A BALL CRUNCH, WHAT SHOULD BE DONE ?
KEEP CHIN TUCKED
TO DECREASE STRESS TO LOW BACK WHEN PERFORMING CABLE ROTATION, MAKE SURE TO PIVOT BACK LEG INTO WHAT ?
TRIPLE EXTENSION: HIP, KNEE, ANKLE PLANTARFLEXION (EXTENSION)
WHAT PHASE IS DESIGNED TO IMPROVE RATE OF FORCE PRODUCTION OF CORE MUSCULATURE
CORE POWER TRAINING (PHASE 5)
PREPARE AN INDIVIDUAL TO DYNAMICALLY STABILIZE AND GENERATE FORCE AT MORE FUNCTIONALLY APPLICABLE SPEEDS
CORE POWER TRAINING (PHASE 5)
ROTATION CHEST PASS, MEDICINE BALL PULLOVER THROW, FRONT MB OBLIQUE THROW, SOCCER THROW ARE EXAMPLES OF WHAT LEVEL OF CORE TRAINING ?
CORE POWER TRAINING (PHASE 5)
FOR MD PULLOVER THROW, IT IS IMPORTANT FOR CLIENT TO HAVE PROPER EXTENSIBILITY OF WHAT MUSCLE TO DECREASE STRESS TO LOW BACK AND SHOULDERS ?
LATISSIMUS DORSI
WHAT WEIGHT CAN BE USED FOR MEDICINE BALL CORE EXERCISES ?
5-10% OF BODY WT
STABILIZATION (PHASE 1) CORE TRAINING EXERCISES, SETS, REPS, TEMPO, REST
EXERCISES: 1-4 SETS: 1-4 REPS: 12-20 TEMPO: SLOW (4/2/1) REST: 0-90 SECS
STRENGTH (PHASE 2,3,4) CORE TRAINING EXERCISES, SETS, REPS, TEMPO, REST ?
EXERCISE: 0-4 SETS: 2-3 REPS: 8-12 TEMPO: MEDIUM REST: 0-60 SECS
POWER (PHASE 5) CORE TRAINING EXERCISES, SETS, REPS, TEMPO, REST
EXERCISE: 0-2 SETS: 2-3 REPS: 8-12 TEMPO: AS FAST AS CAN BE CONTROLLED REST: 0-60 SECS
BALL MEDICINE BALL PULLOVER THROW IS AN EXAMPLE OF WHAT LEVEL OF CORE TRAINING ?
CORE POWER EXERCISE
CLIENT HAVING DIFFICULTY PERFORMING PRONE ISO ABS, YOU CAN SUGGEST WHAT EXERCISE ?
QUADRUPED ARM AND OPPOSITE LEG RAISE
KNEE ANGLE WHEN PERFORMING BALL CRUNCH
90*
UNIFORMLY STRENGTHENING DEEP AND SUPERFICIAL MUSCLES THAT STABILIZE, ALIGN, AND MOVE TRUNK OF BODY
CORE TRAINING
DURING FUNCTIONAL MOVEMENTS CLIENT DEMONSTRATES EXCESSIVE SPINAL MOTION, MOST APPROPRIATE CORE EXERCISE FOR CLIENT WOULD BE WHAT ?
2 LEG FLOOR BRIDGE
CORE STABILIZATION EXERCISE IS DESIGNED TO IMPROVE WHAT ?
NEURMUSCULAR EFFICIENCY AND INTERVERTEBRAL STABILITY
PRECAUTION TO TAKE WHEN PERFORMING REVERSE CRUNCH
AVOID SWINGING LEGS
MUSCLES OF GLOBAL STABILIZATION SYSTEM ARE PRIMARILY RESPONSIBLE FOR WHAT ?
TRANSFERRING LOADS B/W UPPER AND LOWER EXTREMITIES
OCCURS WHEN PERSON CONTRACTS ABDOMEN, BUTTOCKS AND LOWER BACK
BRACING
FLOOR PRONE COBRA IS AN EXAMPLE OF WHAT LEVEL OF CORE TRAINING ?
CORE STABILIZATION
