core complex Flashcards
functional anatomy and movement
1
Q
muscles used in ?
- trunk flex
- trunk ext
- trunk rot
A
FLEX: rect. abd. + ilipsoas + obliques
EXT: erector spinae + QL quadratus lumborum
ROT: transverse abd. + int. and ext. oblique
2
Q
x3 exercise each?
- trunk flex
- trunk ext
- trunk rot
A
FLEX:
sit ups - crunch - plank
EXT:
back ext. - superman - bridge
ROT:
Russian twist - wood chopper - palov press
3
Q
x4 exercises each?
- recruitment
- core stabilisation
- dynamic stability
A
RECRUITMENT diaphragm squiz iso abs hallowing abs bracing kegel
CORE STAB plank situp crunch side bridge
DYN STAB running jumping dead lift squat
4
Q
define CORE SYSTEM?
x3 exercises
A
superficial muscles from ribs to pelvic - crunch - situp - plank
5
Q
define LOCAL CORE?
x3 exercises
A
inner muscles slow twice attached to the vertebra - abs hallowing - abs bracing - vacuum
6
Q
trunk extensor endurance contraindicate for who?
A
low back pain
spine injury
obese
