Chp.9 Core Training Concepts Flashcards

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1
Q

What is the objective of core training?

A
  • UNIFORMLY STRENGTHEN the deep and superficial MUSCLES that STABILIZE, align, and move the TRUNK of the body, especially the ABDOMINALS and the BACK MUCLES.
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2
Q

The core is made up of….? (4)

A

(lumbo-pelvic-hip complex; LPHC)

  • LUMBAR SPINE
  • PELVIC GIRDLE
  • ABDOMEN
  • HIP JOINT
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3
Q

What are the LOCAL core stabilizers?

A
  • muscles that attach directly the VERTEBRAE. Consists primarily of TYPE I (slow twitch) muscle fibers with a high density of muscle fibers.
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4
Q

What are the primary MUSCLES that make up the LOCAL STABILIZATION system?

A
  • TRANSVERSE ABDOMINIS
  • INTERNAL OBLIQUES
  • MULTIFIDUS
  • PELVIC FLOOR MUSCULATURE
  • DIAPHRAGM
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5
Q

What are the muscles that make up the GLOBAL STABILIZATION SYSTEM?

A
  • QUADRATUS LUMBORUM (back of abdominal wall)
  • PSOAS MAJOR (lumbar spine to groin)
  • EXTERNAL OBLIQUES (and some internal obliques)
  • RECTUS ABDOMINUS (abs)
  • GLUTEUS MEDIUS
  • ADDUCTOR COMPLEX (inner thigh)
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6
Q

e.g. of CORE STABILIZATION exercises? (4)

A
  • marching
  • two leg floor BRIDGE
  • floor prone COBRA
  • PLANK
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7
Q

e.g. of CORE-STRENGTH exercises? (4)

A
  • ball CRUNCH
  • back EXTENSION
  • REVERSE CRUNCH
  • CABLE ROTATION
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8
Q

e.g. core POWER exercises? (3)

A
  • ROTATION chest pass
  • MEDICINE BALL pullover throw
  • SOCCER throw
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9
Q

The MOVEMENT SYSTEM includes muscles that attach what to what?

A
  • the SPINE and/or PELVIS to the extremities.

- -> LATISSIMUS DORSI, HIP FLEXORS, HAMSTRING COMPLEX, QUADRICEPS.

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10
Q

A WEAK CORE can lead to…(3)

A
  • COMPENSATION
  • SYNERGISTIC DOMINANCE
  • INEFFICIENT MOVEMENTS
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11
Q

The CORE MUSCULATURE is divided into…

A
  • the LOCAL STABILIZATION SYSTEM (muscles that attach to vertebrae)
  • the GLOBAL STABILIZATION SYSTEM (muscles that attach pelvis to spine)
  • the MOVEMENT SYSTEM (attaches pelvis/spine complex to extremities)
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12
Q

What is the Drawing-In Maneuver?

A
  • used to recruit LOCAL CORE STABILIZERS by by drawing in NAVEL toward the SPINE.
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13
Q

What is Bracing?

A
  • occurs when you contract ABDOMINALS, LOWER BACK, and BUTTOCK MUSCLES at the same time (cobra, plank…)
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