Chapter 9 Core Final Flashcards
Reverse Crunch
Strength Phase
Legs 90 degrees
Do not swing legs
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
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
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 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
Front Medicine Ball Oblique Throw
Feet shoulder width apart
Knees slightly bent
Toes straight ahead
Underhand throw
Scooping motion to catch
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.
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)
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
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
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 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
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
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”
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
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.
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
