Core Training Flashcards
Core strength
The ability to control the motion of the spine.
Core stability
The ability to keep the core stable while the limbs are moving.
Core endurance
The ability to control the motion of the spine over a given duration.
T or F: Weakness in glute medius is related to LBP?
True. Although it is not clear of altered posture results in LBP, or LBP causes altered posture.
Drawing-in Maneuver
Drawing in the navel toward the spine in order to recruit the LOCAL core stabilizers.
Bracing
Contracting the GLOBAL abdominals such as the rectus abdominis & obliques simultaneously. A CO-CONTRACTION.
Means that GLOBAL muscles can also help to stabilize the spine.
T or F: Neural adaptations are the focus of a core training program over absolute strength gain.
True.
3 functional outcomes of a core stability training program
- Intervertebral Stability
(stabilization of individual spinal segments) - Lumbopelvic Stability
(stabilization of LPHC )
3.) Movement Efficiency
(improved movement quality & force output)
Core training progression
- Stabilization of spine w/o large trunk movements. Target LOCAL core muscles.
Ex. Bridge & plank
2.) Use full ROM of the spine through flexion/extension/& rotation of the trunk.
Ex. Crunch & cable rot.
3.) Use speed to improve FORCE PRODUCTION & MOVEMENT EFFICIENCY.
Ex. Med ball throws/slams
Train local or global muscles first?
Local. B/c these muscles surround the spine and provide a foundation.