Chapter 9 Core Flashcards
Reverse Crunch
Strength Phase
Legs 90 degrees
Do not swing legs
Floor Prone Cobra
Keep thumbs pointed up
Do not hyperextend low back by coming too high off the floor.
What 3 things does the drawing-in maneuver improve?
- Posture 2. Muscle Balance 3. Stabilization
What are the 3 systems of the core musculature in sequential order for a core training program.
In what phases of the OPT model should they be performed?
Local Stabilization System, phase 1,
Global Stabilization System, Phase 2, 3, 4,
Movement System, Phase 5
Back extension
Don’t hyper extend low back.
Tuck chin
Retract and depress shoulders
Describe the characteristic of the exercises of Phase 1 of Core STABILIZATION (from OPT) Training?
What is the main purpose?
How is this accomplished?
How long would they traditionally spend at this level?
- Exercises involve LITTLE MOTION THROUGH SPINE and PELVIS
- Designed to improve NEUROMUSCULAR EFFICIENCY and INTERVERTEBREAL STABILITY
- By focusing on drawing-in and then bracing during those exercises that have little movement in the spine and pelvis.
- 4 weeks
Rotation Chest Pass
Weight of ball?
Power Phase
Ball between 5-10% body weight
Rotate 90 degrees
Pivot back leg
Throw with back arm
Ball Medicine Ball Pull Over Throw
Ball 5-10% of weight
Knees 90 degrees
Toes pointing straight
Allow arms to completely follow through
Make sure proper extensibility of lattissimus dorsi first to decrease low back stress
What are exercises designed to improve during Phase 5 of Core POWER (from OPT) Training?
Describe two characteristics of the exercises at this phase.
- Improve the RATE of FORCE production OF the CORE musculature.
- exercises DYNAMICALLY STABILIZE and generate force AT MORE FUNCTIONAL SPEEDS.
What is the objective of Core Training?
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.
Neuromechanical Activition of what two systems working together have been shown to create the most benefit for those with LBP compared with traditional LBP training methods.
What type of exercise increase activation of both these systems?
Local Stabilization System, Global Stabilization System
Core exercises performed in an unstable environment (proprioceptively enriched)
Describe characteristics of the movements during Phases 2, 3, and 4 of Core STRENGTH (from OPT) Training? What is the main purpose?
How long would they traditionally spend at this level?
- Exercises have more DYNAMIC, ECCENTRIC (force reduction) and CONCENTRIC (force production) movement OF the SPINE through a FULL ROM, WHILE performing the Activition Techniques (DRAW-IN and BRACE)
- Purpose to improve NEUROMUSCULAR EFFICIENCY of entire KINETIC CHAIN
- 4 weeks
What does quadruped mean when describing exercises?
On hands and knees
Back Extension
Strength Phase
Don’t hyper extend low back.
Tuck chin
Retract and depress shoulders
What are 4 examples of exercises could be done during Phase 1 of Core Stabilization Training?
- Marching 2. Floor Bridge 3. Floor Prone Cobra 4. Prone Iso-Abs (plank)
Marching
Stabilization Phase
Keep abs drawn-in and pelvis neutral
Marching
Keep abs drawn-in and pelvis neutral
What are the muscles included in the Global Stabilization System?
Quadratus Lumborum Psoas Major External Obliques Portions of the Internal Oblique Rectus Abdominis Gluteus Medius Adductor Complex
What are the muscles included in the MOVEMENTSystem?
Lattissimus Dorsi Hip Flexors Hamstring Complex Quadriceps
What is the main twitch type of muscle fibers in the LOCAL Stabilization System? What for? They have a high density of ____. Why?
- Slow-Twitch (type 1) for endurance 2. High-Density of muscle spindles to aid in proprioception
Front Medicine Ball Oblique Throw
Feet shoulder width apart
Knees slightly bent
Toes straight ahead
Underhand throw
Scooping motion to catch
Prone Iso-Abs
Alternatives:
standard push up position
push up position on bent knees
hands on bench and feet on floor
Cable Rotation
Strength Phase
Start feet shoulder width apart, arms straight ahead, perpendicular to the cable, rotate 90 degrees
Pivot back leg to achieve triple extension (ankle, knee, hip)
What is one example of when a client has demonstrated appropriate intervertebral stability?
When able to maintain the drawing-in position while performing various exercises.
List some variables to manipulate to change core exercise training parameters.
- Planes of Motion 2. Ranges of Motion 3. Types of resistance (Cable, Tubing, Stability Ball, Medicine Ball, BOSU, Kettlebell, Dumbbells, etc) 4. Body Position 5. Duration 6. Speed of Execution 7. Specific, Acute Training Variables (sets, reps, intensity, tempo, frequency)
How many core exercises should be performed in the:
–Stabilization phase?
–Strength phase? (why?)
–Power phase? (why?)
Stabilization: 1-4 exercises,
Strength: 0-4 (for the goal of hypertrophy and maxmimal strength, core may be optional, though recommended),
Power: 0-2 (because core exercises are typically performed in the dynamic warm-up portion of this program and core-power exercises are included in the resistance training program, separate core training may not be needed)
What are 4 examples of exercises could be done during Phases 2, 3, and 4 of Core Strength Training?
- Ball Crunch 2. Back Extensions 3. Reverse Crunch 4. Cable Rotations
Soccer Throw
Ball weight and type?
Power phase
Ball 5-10% of weight
A D-ball (a medicine ball that won’t bounce)
Throw close to wall for ball to bounce off of
Allow arms to follow through
What are 4 examples of exercises should be done during Phase 5 of Core Power Training?
- Rotation Chest Press 2. Medicine Ball (MB) Pullover Throw 3. Front MB Oblique Throw 4. Soccer Throw
Chronic Low Back Pain can be attributed to weak muscle and muscle groups within the core. What main muscular system can be responsible? List one muscle outside that group that can contribute.
- All the Local Muscular System muscles 2. Deep Erector Spinae
Instead of striving for absolute strength gains what should be the focus of core programs? What is more important than increasing external resistance and how is it accomplished?
- NEURAL ADAPTATION - Increasing PROPRIOCEPTION - Through MULTISENSORY enviornment and using multiple modalities
Ball Medicine Ball Pullover Throw
Ball weight?
Power Phase
Ball 5-10% of weight
Knees 90 degrees
Toes pointing straight
Allow arms to completely follow through
Make sure proper extensibility of lattissimus dorsi first to decrease low back stress
Phase 1 exercises (core-stabilization training) involve little motion through where? And focus on what movements?
Little motion through the spine and pelvis.
Focus on drawing-in and bracing during exercises.
Ball Crunch
Keep chin tucked to take stress off neck
Knees at 90 degrees
Prone Iso-Abs
Alternatives when too difficult?
Stabilization Phase
Alternatives:
standard push up position
push up position on bent knees
hands on bench and feet on floor
Two-Leg Floor Bridge
Keep thumbs pointed up
Do not hyperextend low back by coming too high off the floor.
Where do the muscles of the MOVEMENT System attach?
Spine and/or pelvis to extremities.
Front Medicine Ball Oblique Throw
Power Phase
Feet shoulder width apart
Knees slightly bent
Toes straight ahead
Underhand throw
Scooping motion to catch
Where do the muscles of the GLOBAL Stabilization System attach?
From the pelvis to the spine
What is the TEMPO at each core training program phase?
Stabiilization- Slow Strength
- Medium Power
- As fast as can be controlled
What is the purpose of the GLOBAL Stabilization System?
- Transfer loads between the upper and lower extremities. 2. Stabilize pelvis to spine 3. Stabilize and eccentrically control the core during functional movements.
Two-Leg Floor Bridge
What phase is it in?
Stabilization Phase
Do not hyperextend the low back by lifting hips too far.
What is an interesting way to describe the core? What is its definition Describe characteristics of the core in terms of gravity and movement.
- The structures that make up the lumbo-pelvic-hip complex (LPHC) including the lumbar spine, the pelvic girdle, abdomen, and the hip joint.
- The body’s center of gravity
- WHERE ALL MOVEMENT ORIGINATES
Floor Prone Cobra
(which way do thumbs point?)
Stabilization Phase
Keep thumbs pointed up
Do not hyperextend low back by coming too high off the floor.
How is the drawing-in maneuver performed? What does muscle does it engage?
- Pull the region just below the navel toward the spine and maintain the cervical spine in a neutral position. 2. engaging the transverse abdominis
Where do the muscles of the LOCAL Stabilization System attach?
What do they do?
How do they accomplish this?
Muscles that attach directly to the vertebrae.
Constantly used for STABILITY and limit excessive compression, shear, and rotational forces BETWEEN SPINE SEGMENTS.
They INCR. INTRA-ABDOMINAL PRESSURE, which creates TENSION in the LUMBAR FASCIA
How does one activate the GLOBAL Stabilization System AND the LOCAL. Which one activates which? Why is this beneficial?
Bracing-Global Drawing-In Maneuver
-Local benefits LBP more than traditional LBP training methods
Ball Crunch
Strength phase
Keep chin tucked to take stress off neck
Knees at 90 degrees
What is the “bracing maneuver?” What is it also commonly referred to as?
Occurs when you have contracted the ABS, LOW BACK, and BUTTOCK at the same time. “Bearing down”
When performing the drawing-in maneuver, you notice your client’s head is protruding forward. Which muscle is overactive? How does it effect the upper cervical spine? What happens to the pelvis? What reflex occurs and what 3 results does that cause?
- Sternocleidomastoid 2. Extends the upper cervical spine 3. Pelvis rotates anteriorly to realign the eyes 4. Leads to the Pelvo-Ocular Reflex, causing: A. muscle imbalances B. less pelvic stabilization, C. compression in cervical spine
What does Synergistic Interdependent Functioning mean? How does it relate to the core musculature (3 systems)?
- Systems work best together rather than separately. 2. Collectively all muscles within each system provide dynamic stabilization and neuromuscular control of the entire core (LPHC).
What is an example of having appropriate lumbopelvic stability?
When able to perform functional movement patterns (squats, lunges, step-ups, single-leg movements, pressing, pushing etc) WITHOUT EXCESSIVE SPINAL MOTION (flexion, extension, rotation etc.)
What are the 5 muscles included in the LOCAL Stabilization System?
Transverse Abdominis,
Internal Obliques,
Multifidus,
Pelvic Floor Musculature,
Diaphragm
What is the best progression within the three systems for training the core musculature? Why? (use house analogy)
- Local Stabilization System 2. Global Stabilization System 3. Movement System Work FROM THE INSIDE OUT (like the inner frame and support) * “Build the foundation before the walls in the house.”
Rotation Chest Pass
Ball between 5-10% body weight
Rotate 90 degrees
Pivot back leg
Throw with back arm
What is the purpose of the MOVEMENT System?
For concentric force and eccentric deceleration during dynamic activities.
Soccer Throw
Ball 5-10% of weight
A D-ball (a medicine ball that won’t bounce)
Throw close to wall for ball to bounce off of
Allow arms to follow through
What system does the bracing maneuver focus on and specifically not focus on?
Global Trunk Stability (NOT segmental vertebral stability)
What is the result if movement system of the core is strong and the local stabilization system is weak? What does this lead to in the body? Provide an example.
Forces are not transferred properly (imbalanced kinetic chain) –> compensations, synergistic dominance, and inefficient movements. Example: lunge, squat, or overhead press with excessive spinal extension
Reverse Crunch
Legs 90 degrees
Do not swing legs
Cable Rotation
Pivot back leg to achieve triple extension (ankle, knee, hip)
EXTRA:
How could you describe the benefits of core exercise to a client?
- Ability of the deep spine muscles to ACTIVATE and protect the spine during movements
- Improves long term ENDURANCE of the deep spine muslces (slow twich type 1 fibers)
- Improves ALIGNMENT and center of gravity where all movement originates, changing the WAY LIMBS MOVE,
- Which lowers the chance or REINJURING problems in the lower limbs, (adductor pain, hamstring strain, IT band syndrome, and LBP
