Core Efficiency/Stability Flashcards
1
Q
Why is Core Efficiency Important?
A
- Keeps us upright and maintains proper posture.
- Provides a solid base for extremity function.
- Allows for efficient movement of the spine and thoracic cage.
- Allows for effective transfer of momentum created with the lower extremities.
- Works within the kinetic chain.
2
Q
What makes up the core?
A
- Three Related Systems
~ Can work independently, but usually
work together especially during
functional movement.
> Local Stabilization
> Global Stabilization
> Global Mobility
3
Q
Local Stabilization System
A
- Provides Intervertebral Stability
- Three Main Players in Intervertebral Stability
~ Muscles that attach to the spine.
~ Thoracolumbar Stabilization.
Mechanism
~ “Drawing In” Maneuver
4
Q
Local Stabilization System: Muscles that Attach to the Spine
A
- Mostly type I muscle fibers (used all the time)
~ Endurance Fibers - High density of muscle spindles.
~ Provides input for NMC. - Muscles
~ Multifidus
~ Rotatores
~ Paraspinals
~ Quadratus Lumborum
> Attaches to ribs and ribs attach
to spine
~ Transverse Abdominus
~ Obliques
5
Q
Local Stabilization System: Thoracolumbar Stabilization Mechanism
A
- Stability gained from the non contractile thoracolumbar fascia (girdle/corset like structure)
~ Engaged dynamically due to the
muscle attachments to the fascia
> Erector Spinae
> Multifidus
> Transverse Abdominus
> Obliques
> Gluteus Maximus
> Latissimus Dorsi
> Quadratus Lumborum - Muscles pull on it to stabilize spine
6
Q
Local Stabilization System: Drawing in Maneuver
A
- Stability gained from increasing intra-abdominal pressure
~ Makes the core more rigid
~ Increased pressure due to muscle
contraction: (direction of pressure)
> Transverse Abdominus → ←
> Diaphragm ↓
> Peivic Floor ↑
7
Q
Global Stabilization System
A
- Muscles that transfer loads between the LE and UE
- Provides stability to pelvis and between the pelvis and spine
~ QL
~ Iliopsoas
~ External Oblique
~ Internal Oblique
~ Rectus Abdominus
~ Gluteus Medius
~ Adductors
8
Q
Global Mobility System
A
- Muscles responsible for dynamic movement and managing movements between UE and LE
- Subsystems
~ Deep Longitudinal
~ Posterior Oblique Longitudinal
~ Anterior Oblique
~ Lateral
9
Q
Global Mobility System: Deep Longitudinal
A
- Erector Spinae
- Thoracolumbar Fascia
~ Link the entire system creating a big
band alongside the spine bilaterally - Sacrotuberous Ligament
~ Link the entire system creating a big
band alongside the spine bilaterally
~ Attaches to sacrum and ischial
tuberosity - Biceps Femoris
- Peroneus Longus
- A lack of mobility in one structure can cause pain that structure or in another within the chain
- Primarily controls forward flexion
10
Q
Global Mobility System: Posterior Oblique
A
- Works synergistically with the Deep Longitudinal System
~ Latissimus Dorsi
~ Thoracolumbar Fascia
~ Gluteus Maximus
~ Sacrotuberous Ligament - Primarily controls rotation
- Example: chopping movements (“axe” in pocket)
11
Q
Global Mobility System: Anterior Oblique
A
- Internal Obliques
- External Obliques
- Hip Adductors
- Example: chopping movements (“axe” behind head)
12
Q
Global Mobility System: Lateral
A
- Gluteus Medius
- Tensor Fascia Lata
- Hip Adductors
- Quadratus Lumborum
- Pelvis tends to drop when loading while running or walking in the up leg
13
Q
Core Assessment
A
- Very hard to assess
- Can be used to asses baseline
- Isometric Tests
- Leg Lowering Test
- Overhead Medicine Ball Throw
14
Q
Core Training
A
- Keep in mind that the core is another link in the chain.
~ Core is the link between the LE and
UE.
~ Poor mechanics down the chain can
cause compensations and postural
alterations at the core just as poor
core efficiency can affect function of
the other links up and down the
chain.
> A bad core can cause shoulder
pain
> A bad knee can cause core pain
15
Q
Core Training: Program
A
- Program should emphasize all muscle contraction types used by the core.
~ Concentric - Force Production
~ Eccentric - Force Reduction
~ Isometric - Dynamic Stabilization - Progression - MAKE SURE THERE IS ONE!!!!
~ Intervertebral Stability - Local & Core
Stabilizers: Exercises that require the
athlete to maintain “drawing in
maneuver” and stabilize the spinal
segments
~ Lumbo-Pelvic Stability- Global
Stabilizers: Exercises that involve
more dynamic eccentric and
concentric control of the spine
~ Movement Efficiency - Global
Mobility: Functional exercises that
ask the core to move and require
stability to me maintained and
transfer of movements
