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PHTH 565 SPORT > CORE > Flashcards

CORE Flashcards

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Sports Trivia flashcards
1
Q

T/F there is a universally accepted definition of core stability

A

F

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2
Q

What comprises the core

A

no clear agreement

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3
Q

Are core stability and core strength synonymous

A

yes

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4
Q

What is the most popular current idea for how to test core stability

A

subjective assessment via observation (sport specific movements or loaded barbell exercises)

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5
Q

Which exercises are best for core stability training

A
  • Squats, olympic lifts, farmer walks
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6
Q

Are abdominal exercises and bracing thought to be effective in core stability training

A

no

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7
Q

What is the most popular view for general training type to strengthen core

A

normal, progressive exercise training

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8
Q

What is core stability

A

Ability to control the position and motion of the trunk over the pelvis to allow optimum production, transfer and control of force and motion to the terminal segment in integrated athletic activities

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9
Q

What are the 3 primary systems for controlling movement

A 
Control subsystem (neural) 
Active subsystem (spinal muscles) 
Passive subsystem (spinal column, ligaments)
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10
Q

Stability is the result of ____

A

stiffness

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11
Q

What does stability do

A
  • stops micro-movements that cause pain

- facilitates limb movement

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12
Q

What does the way the muscles contract around the spine determine

A

stability - not strength

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13
Q

Muscles of the limbs are designed to _____ while muscles of the core are primarily designed to ____

A

create motion

stop motion

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14
Q

What are the proposed effects of deficient core

A
  • Poor gait mechanics
  • Poor postural alignment
  • Poor transfer of forces (UE to LE and vice versa)
  • Inability to accelerate/decelerate with minimal loss of speed and force
  • inability to withstand and control external forces
  • increased risk of injury
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15
Q

What are the proposed effects of an athlete with good core stability

A
  • Can change directions more efficiently
  • Has a great capacity to accelerate and decelerate
  • Is less likely to experience disruptions in the transfer of load through the kinetic chain
  • can better manage stress to the lumbopelvic region
  • less likely to get injured
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16
Q

Who will most benefit from core exercises

A

someone who was previously sedentary

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17
Q

Core training and LBP

A

Many studies showed positive effects, still some discrepency - in part due to terminology

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18
Q

Is the inner unit phasic or tonic

A

tonic

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19
Q

Is the outer unit phasic or tonic

A

primarily phasic

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20
Q

What are the characterisitcs of global stabilizers

A
  • superficial
  • Cross multiple segments
  • Produce motion
  • Guy wire function (compression)
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21
Q

What are some examples of global stabilizers

A
  • EO, IO, QL
  • Spinalis
  • Glute med
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22
Q

What are the characteristics of local stabilizers

A
  • Deep (close to axis)
  • Attach to each segment
  • Control segmental motion (segmental guy wire)
  • More type I fibers (endurance)
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23
Q

What are some examples of local stabilizers

A
  • TA, multifidus, pelvis floor, diaphragm

- Psoas major (some people include)

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24
Q

Is your core a local or global stabilizer

A

local stabilizer

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25
Q

What are the characteristics of global mobilizers

A
  • Multi-joint muscles
  • Non-weight bearing (acceleration: concentric activation),
  • phasic
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26
Q

What are some muscular examples of global mobilizers

A
  • Iliocostalis
  • Rectus abdominus
  • Rectus femoris
  • Hamstrings
  • Latissimus Dorsi
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27
Q

What forms of dysfunction do we tend to see in Local stabilizers

A

Atrophy

Weaken and change to phasic activation (instead of tonic)

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28
Q

What forms of dysfunction do we tend to see in Global stabilizers

A

Tend to atrophy

Weaken (lengthen) and become more phasic

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29
Q

What forms of dysfunction do we tend to see in Global mobilizer

A

Tend to hypertrophy do to always trying to help out

Shorten and become more tonic

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30
Q

What is the pirate ship concept for core

A

Spine is main mass - without the guy wires (muscles) to support it it would be unstable

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31
Q

What is seen in upper crossed syndromes

A
  • Weak deep neck flexors
  • Tight upper trap + lev scap
  • Tight Pec & SCM
  • Weak rhomboids, lower trapezius & serratus anterior
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32
Q

What is seen in lower crossed syndrome

A
  • Tight lumbar erector spinae
  • Weak abdominal muscles
  • Weak glutes
  • Tight hip flexors
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33
Q

What do lower crossed patients do when squating

A

they use their hamstrings and erector spinae to drive the extension motion when rising from a squat - this results in increased loads on the spine and loss of neutral spine

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34
Q

What is the concern with crossed positions

A

Pulling patients into a postural fault - adds stress to tissue that are designed for it and this results in damage and breakdown

35
Q

What is a sling

A

a connection of myofascial systems that stabilize the pelvis between the thorax and legs. These integrated muscle systems produce slings of forces that assist in transfer or load
- Store, release, and transfer energy

36
Q

What makes up the posterior oblique sling

A

Lat dorsi and contralateral glut max connected via thoracolumbar fascia

37
Q

What makes up the anterior oblique sling

A

External oblique, anterior abdominal fascia, contralateral internal oblique

38
Q

What are 3 common examples of issues with anterior sling

A
  • Splitting of fascia in rectus abdominis
  • Sport hernia
  • Repeated adductor strain
39
Q

What is a good exercise for anterior sling

A

dead bug

40
Q

What is the longitudinal sling

A

Tibialis anterior, peroneus longus, biceps femoris, sacrotuberous ligament, deep lamina of thoracolumbar fascia, and the erector spinae (all on the same side)

41
Q

What is the lateral sling

A

Glut med/min, TFL, ipsilateral adductors, and contralateral stabilizers of the thoracopelvis (QL)

42
Q

What exercises activate the lateral sling

A

anything single leg

43
Q

If somehow has an unstable joint you wan to increase ____

A

form closure

44
Q

What is joint centration

A
  • neutral joint position
45
Q

How do you achieve joint centration as a therapist

A

through joint mobilization - allow effective arthrokinematics

46
Q

What is the importance of joint centration

A

ensures ideal path of instantaneous center of rotation

47
Q

What is the low threshold strategy

A

Slow, tonic, local stabilizer, stabilizing muscle contraction that are for low-load tasks and reflexive postural control. this is necessary for joint centration

48
Q

What is the high threshold strategy

A

Fast, phasic, prime move, global mobilizer, mobilizing muscle contractions that are for high-load tasks and force production. This is necessary for strength training/athletic performance

49
Q

What must occur first, low threshold or high threshold strategy

A

low-threshold to stabilize and centrate the body

50
Q

which is more likely to become dysfunctional - low or high threshold strategy

A

high - with poor training strategies

51
Q

How do you assess for threshold strategy

A

by looking at breathing, posture, and alignment

- breath holding, splinting, and bracing excessively are signs of high threshold strategies

52
Q

High-threshold strategy is a dysfunctional pattern when

A
  • used in substitution for low threshold
  • Cannot turn muscles off (results in splinting, not stabilizing)
  • Global mobilizing muscles have to move and stabilize
  • Places the body in poor alignment/posture
  • Sacrifices mobility for force production
53
Q

What type of breathing is indicative of low threshold strategies

A

parasympathetic diaphragm breathing

54
Q

What breathing is indication of high threshold strategies

A

breath holding and valsalva

55
Q

How much muscle force is transmitted to the tendon and how much to the connective tissue around the muscle

A

70% to tendon

30% to connective tissue

56
Q

What is the role of fascia

A

helps distribute loads throughout the body - having fascial adhesions effects this ability

57
Q

do you want to work on mobility or stability first?

A

mobility - get range and normal movement before loading

58
Q

Mobility or stability - foot?

A

Stability

59
Q

Mobility or stability - ankle?

A

mobility

60
Q

Mobility or stability - knee

A

Stability

61
Q

Mobility or stability - hip

A

Mobility

62
Q

Mobility or stability - lumbar spine

A

Stability

63
Q

Mobility or stability - thoracis spine

A

mobility

64
Q

Mobility or stability - scapula

A

stability

65
Q

Mobility or stability - GH

A

mobility

66
Q

Mobility or stability - elbow

A

stability

67
Q

Mobility or stability - wrist + hand

A

mobility

68
Q

When might you switch the order of stability vs. mobility

A

in someone who in hypermobile - may want stability first

69
Q

Is abdominal hollowing maneuver or bracing more effective? why?

A

AHM primarily activates TA, inhibits obliques, and narrow the base for guy wires
Bracing engages everything and is more stiff

70
Q

What are inner unit activation cue

A
  1. Elevate pelvic floor 2. activate TA (pull ASIS together), maintain breathing, dont flare ribs
71
Q

Why is balanced activity of stabilization muscles important ?

A

allows for symmetrical loading of individual sections of the spine - without this you may get overloading of certain segments of the spine and development of degenerative changes such as disc herniation and OA - symmetrical breathing is therefore important as it is a component of the core

72
Q

What are two quantitative tests to assess core

A
  • Inner unit activation with pressure biofeedback unit under lower back or abdomen
  • Real time ultrasound
  • Testing muscle endurance
73
Q

What are some qualitative tests for core

A
  • Tests for motor control (walk plank test, ASLR, side-lying abduction, 4-point kneel rocking_
  • Test core in functional positions (pertubation in squat or lunge, trying to dissociate the Tsp and pelvis
  • Ability to maintain neutral spine in variety tasks
74
Q

What were the findings looking at muscle activation during core-x compared to traditional core exercises

A

Core-X system had greater activation of multifidi, glute med, glute max
Traditional had greater activation of RA
Obliques similarly activated

75
Q

What is a typical core exercise progression

A
  1. kinesthetic training -neutral spine
  2. activation of deep core (inner unit)/braching
  3. Add extremity motions (dynamic stabilization) - emphasize transverse plane
  4. Progress reps, load - emphasize endurance first, then strength
  5. Use alternating isometric contractions and rhythmic stabilization techniques (theraband around pelvis example)
  6. transitional stabilization - position changes while keeping neutral spine
  7. Perturbation training - unstable surfaces, destabilizing forces
76
Q

What at McGill’s Big 3 core exercises? and what are the exercise perscriptions for them

A
  1. Curl-ups
  2. Side bridges
  3. Bird dog
    All have beginner, intermediate and advanced
    Perform daily
    8-10 second holds, build up reps (not hold time)
77
Q

What is the goal of motor skill training

A

activation - wanting activation to become automatic

78
Q

How do you facilitate the automaticity of inner unit activation

A
  • Verbal cues
  • manual pressure
  • Biofeedback units
  • RUTS
79
Q

Why is core strengthening in transverse plane most important

A

injuries very common due to rotational movements

80
Q

What sling is the chip lift exercise utilizing

A

Anterior oblique sling

81
Q

What are two purposes for strengthening the core

A
  1. stabilization and injury prevention. Focus is on endurance
  2. Enhance transfer of energy from the core to the extremities. Focus is on increasing performance
82
Q

What type of exercises is best for improving transfer of energy from the core to the extremities

A

Multi-joint, free weiht exercises + Integration exercises

not core specific or isolation exercises

83
Q

How can you progress?

A
  • increase load or duration
  • Increase volume (reps/sets)
  • Decrease rest period
  • More challenging exercise

Only change one of these at a time

PHTH 565 SPORT (4 decks)

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