Chapter 9 Flashcards
Core Training
The objective is to uniformly strengthen the deep and superficial muscles that stabilize, align, and move the trunk of the body, especially the abdominals and muscles of the back
Core
The structures that make up the lump-pelvic-hip complex (LPHC), including the lumbar spine, the pelvic girdle, abdomen, and the hip joint
Where the body’s center of gravity (COG) is located and where all movement originates
What is the LPHC
Lumbo-Pelvic-Hip Complex
What is the Core Musculature divided into?
- Local Stabilization System
- Global Stabilization System
- Movement System
Local Stabilization System
Muscles that attach directly to the vertebrae; function is to provide support from vertebra to vertebra
Consist primarily of type 1 (slow twitch) muscle fibers with a high density of muscle spindles
MUSCLES:
Transversus abdominis, Internal oblique, Lumbar multifidus, Pelvic floor muscles, Diaphragm
Global Stabilization System
Muscles that attach from the pelvis to the spine; act to transfer loads between the upper & lower extremity, provide stability between pelvis & spine
MUSCLES: Quadratus lumborum, Psoas major, External oblique, Portions of internal oblique, Rectus abdominis, Gluteus medius, Adductor complex - *Adductor magnus, *longus, *brevis, Gracilis, Pectineus
Movement System
Muscles that attach the spine and/or pelvis to the extremities; primarily responsible for concentric force production & eccentric deceleration during dynamic activities
MUSCLES:
Latissimus dorsi, Hip flexors, Hamstring complex, Quadriceps
Drawing-in maneuver
A maneuver used to recruit the local core stabilizers by drawing the navel in toward the spine
Bracing
Occurs when you have contracted both the abdominal, lower back, and buttock muscles at the same time
Focuses on global trunk stability
EMG
Electromyography
Core Training program sequence
- Intervertebral Stability
- Lumbopelvic Stability
- Movement efficiency
What are the 3 levels of training within the OPT model & their phases? (pg. 234, model 9.4)
- Stabilization
Phase 1 - stabilization endurance - Strength
Phase 2 - strength endurance
Phase 3 - Hypertrophy
Phase 4 - Maximal strength - Power
Phase 5 - Power
3 levels of core training?
- Core-Stabilization Training
- Core-Strength
- Core-Power
Core-Stabilization (Phase 1)
- Little motion through the spine & pelvis
- Focus on “drawing-in” and then bracing during exercises
- 4 weeks
EXERCISES INCLUDE: - Marching, floor bridge, floor prone cobra, prone iso-ab
Core-Strength (Phase 2, 3, & 4)
- Involve more dynamic eccentric & concentric movements of the spine throughout a full range of motion while clients perform the activation techniques learned in core-stabilization.
- 4 weeks
EXERCISES INCLUDE: - Ball crunch, back extensions, reverse crunch, cable rotations