Chapter 9 Flashcards

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1
Q

Core Training

A

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

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2
Q

Core

A

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

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3
Q

What is the LPHC

A

Lumbo-Pelvic-Hip Complex

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4
Q

What is the Core Musculature divided into?

A
  1. Local Stabilization System
  2. Global Stabilization System
  3. Movement System
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5
Q

Local Stabilization System

A

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

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6
Q

Global Stabilization System

A

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
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7
Q

Movement System

A

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

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8
Q

Drawing-in maneuver

A

A maneuver used to recruit the local core stabilizers by drawing the navel in toward the spine

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9
Q

Bracing

A

Occurs when you have contracted both the abdominal, lower back, and buttock muscles at the same time

Focuses on global trunk stability

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10
Q

EMG

A

Electromyography

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11
Q

Core Training program sequence

A
  1. Intervertebral Stability
  2. Lumbopelvic Stability
  3. Movement efficiency
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12
Q

What are the 3 levels of training within the OPT model & their phases? (pg. 234, model 9.4)

A
  1. Stabilization
    Phase 1 - stabilization endurance
  2. Strength
    Phase 2 - strength endurance
    Phase 3 - Hypertrophy
    Phase 4 - Maximal strength
  3. Power
    Phase 5 - Power
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13
Q

3 levels of core training?

A
  1. Core-Stabilization Training
  2. Core-Strength
  3. Core-Power
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14
Q

Core-Stabilization (Phase 1)

A
  • 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
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15
Q

Core-Strength (Phase 2, 3, & 4)

A
  • 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
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16
Q

Core-Power (Phase 5)

A
  • Exercises are design to improve the rate of force production of the core musculature
    EXERCISES INCLUDE:
  • Rotation chest pass, Ball medicine ball (MB) pullover throw, Front MB oblique throw, Soccer throw