Chapter 9 Flashcards
What makes up the core
LPHC- Lumbar spine, pelvic girdle, hip joint ,abdomen
Name the Cores 3 system
Local Stabilization
Global Stabilization
Movement system
What is the local stabilization responsible for
Intervebral and intersegmental stability
Limits excessive compression, sheer and rotational forces b/w spinal segments
Muscles in the Local stabilization attach to where
Directly to the vertebrae
Name the muscles in the local stabilization system
Transverse Abs,Pelvic floor muscles, Lumbar multifidus,Internal oblique,diaphram.
(TAPLID)
Where do the muscle attaché in the Global stabilization system
Attach Pelvis 2 Spine
What is the Global stabilization system responsible for
Providing stability from the pelvis to spine
Provide stabilization and eccentric contraction core during functional movements
Responsible for transferring load between upper and lower extremities
Name the muscles of the Global stabilization system
Quadratus lumborum
Glute
Adductor (adductor magnus, adductor longus, brevis, gracilis, pectineus)
Abs (External Oblique, part of Internal oblique)
Psoas
Internal and external Rectus
Quad GAP inex rectus
In the movement system, where do muscles attach
Attach the spine or pelvis to the EXTREMITIES
What is the movement system responsible for
Producing concentric force and eccentric deceleration during dynamic activities
Name the Muscles of the movement system
Latissimus dorsi, hip flexor, quads and hamstrings
Core stabilization exercise can be identified by
little to no motion through spine and pelvis
Core stabilization exercises focus on
drawing in of the stomach to the spine
Name 4 core stabilization exercises
Marching Floor bride Floor prone cobra Prone Iso abs Ball bridge Quadruped opposite arm/leg raise
Core strength can be identified by
Movement at the spine with a medium tempo. Dynamic and concentric movements of spine through full ROM
Name 4 core strength exercises
Ball crunch reverse crunch Back extension Cable rotations knee up cable lift
Core power exercises can be identified by
Improving the rate of force production,. Prepare individuals to dynamically stabilize and generate force at more functionally applicable speeds.
Throwing movements and explosiveness
x/x/x tempo
Name 4 core power exercises
Rotational chest pass Ball pull over throw Front MBOblique throw Woodchuck throw Side medicine ball oblique throw
Core variables for stabilization
1-4 sets 12-20 reps slow tempo 4/2/1 0-90 sec rest 1-4 exercises
Both the strength and power core exercises are part of what core system
Movement
Variables for Core Strength
2-3 sets 8-12 reps Medium tempo 0-60s 0-4 exercises
Variables for Core power
2-3 sets 8-12 reps As fast as can be controlled 0-60s rest 0-2 exercises
How can you regress prone iso abs
Bird dog
Hypertrophy and maximal strength phases core is optional because why
Typically performed in dynamic warm up portion or included in resistance portions
A smaller ball for a ball crunch does what to the ROM
Increases it. Big ball decreases ROM
What is the correlation between core and low back pain
Most people with low back pain have a very week core. They activate their core less and have lower endurance for stabilization
What position is the back leg in during chest pass rotation
Triple extension. Hip extension, knee extn, plantar flexion
How is Core strength Progressed
Specificty, speed, and neural demands
