Chapter 6: Core Training Concepts Flashcards
Core
structures that make up the lumbo-pelvic-hip complex
Core stability
overall LPHC stability derived from local and global stabilization musculature
Local core stabilizers
muscles attaching directly to vertebrae
Global core stabilizers
muscles attaching from spine to pelvis; movement muscles that help stabilize LPHC with isometric contractions
Movement system
core muscles that attach the spine or pelvis to the extremities
STABILIZATION AND MOVEMENT SYSTEMS
Local Stabilization System
Global Stabilization System
Movement System
Local Stabilization System
Transversus abdominis Internal oblique Lumbar multifidus Pelvic floor muscles Diaphragm
Global Stabilization System
Quadratus lumborum Psoas major External oblique Portions of the internal oblique Rectus abdominis Gluteus medius Adductor complex: • Adductor magnus • Adductor longus • Adductor brevis • Gracilis • Pectineus
Movement System
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 external rotators
The lateral sub-system: • Gluteus medius • Tensor fascia latae • Adductor complex • Quadratus lumborum
Drawing-in maneuver
drawing the navel in toward the spine; recruits local core stabilizers
Bracing
co-contraction of the abdominal, lower back, and gluteal muscles
Functional strength
the ability of the neuromuscular system to produce dynamic eccentric, concentric, and isometric stabilization actions quickly and efficiently during functional movement
Core-stabilization exercises
little-to-no motion through the pelvis and spine; used in Stabilization Level of OPT model
Core-strength exercises
more dynamic eccentric and concentric movement of spine; full ROM using drawing-in and bracing; used in Strength Level of OPT model
Core-power exercises
improve core musculature rate of force production; dynamic force at functionally applicable speeds; used in Power Level of OPT model
