Chapter 9 - Core Training Concepts Flashcards
Core Training Objective
To uniformly strengthen the deep and superficial muscles that stabilize, align, and move the trunk of the body
Core Definition
The structures that make up the LPHC, including the the lumbar spine, pelvic girdle, and hip joint
Core and COG
Core is where the body’s center of gravity is located and where all the movement originates
3 Systems of Core Musculature
Local stabilization system, global stabilization system, movement system
Local Stabilization System
Muscles that attach directly to the vertebrae
Local Stabilization System Function
Intervertebral and intersegmental stability and work to limit excessive compressive, shear, and rotational forces between spinal segments
Muscles of the Local Stabilization System
- Transversus Abdominis
- Internal Oblique
- Lumbar Multifidus
- Pelvic Floor Muscles
- Diaphragm
Global Stabilization System
Muscles that attach from the pelvis to the spine
Global Stabilization System Function
Transfer loads between the upper and lower extremity, provide stability between the pelvis and spine, and provide stabilization and eccentric control of the core during functional movements
Muscles of the Global Stabilization System
- Quadratus Lumborum
- Psoas Major
- External Obliques
- Portions of Internal Oblique
- Rectus Abdominis
- Gluteus Medius
- Adductor Complex
Movement System
Muscles that attach the spine and/or pelvis to the extremities
Movement System Function
Primarily responsible for concentric force production and eccentric deceleration during dynamic activities
Muscles of the Movement System
- Latissimus Dorsi
- Hip Flexors
- Hamstring Complex
- Quadriceps
Synergistic Functioning of the Core
Enhance stabilization and NM control. Do not effectively achieve this in isolation
Core Progressions
Must work systems from inside out (Local -> Global -> Movement)
Importance of Properly Training the Stabilization Systems
- The stabilization system has to be operating with maximal efficiency to effectively use the strength, power, and endurance that has been developed in the prime movers
- If the movement system is strong and the stabilization systems are weak the body will sense imbalances and forces are not transferred or used properly
Trunk Muscle Weakness
Independent risk factor for developing low back pain
Core Training and LBP
Large role and impact in the prevention and rehabilitation of back and lower extremity pain
Drawing-In Manuever
A maneuever used to recruit the local core stabilizers by the drawing the navel in toward the spine
-Increases EMG activity during pelvic stabilization and transverse abdominis activation
Pelvo-Ocular Reflex
The body’s effort to realign the eyes when the head protrudes forward during movement
-Increases compressive forces in the cervical spine and can lead to pelvic instability and muscle imbalances
Bracing
The co-contraction of global muscles such as rectus abdominis, external obliques, and quadratus lumborum
Guidelines for Core Training
- Should be systematic, progressive, functional, and emphasize the entire muscle action spectrum
- Initially create a proprioceptively enriched environment selecting the appropriate exercise to elicit a maximal training response
Designing a Core Training Program
Increasing proprioceptive demand by using a multisensory environment and using multiple modalities is more important that external resistance
Client Progression
The client progresses once mastery of the exercises in the previous level have been achieved while demonstrating intervertebral stability and LP stability
