Gateway movement concepts: Breath, Neutral, Mobility Flashcards
What happens to the abdomen at rest
At rest: the abdomen expands and relaxes as the diaphragm moves
What happens to the Diaphragm when you inhale
The diaphragm contracts and moves down
What happens to the abdomen and ribcage when you inhale
The abdomen and ribcage expand
What happens to the diaphragm when you exhale
The diaphragm relaxes and moves up
What happens to the abdomen and ribcage when you exhale
The abdomen and ribcage narrow
What is the transverses abdominus (TA)
The deepest layer of abdominal muscle
What is the role of the transverses abdominus when moving
Maintain intra-abdominal pressure to support the spine and allow for expansion of the ribcage during air exchange
Does exhaling facilitate spine flexion or extension?
Flexion
Does inhaling facilitate spine flexion or extension?
Extension
Which of exhaling or inhaling facilitate lateral flexion and rotation
Both
Give an examples of faulty breathing
Using accessory muscles in the neck when inhaling. Ribs elevate with spine extension. Belly breathing during exercise. Forcefully holding breathe
Define core control
The appropriate amount of activation of the abdominal, pelvic floor, and spinal muscles for the desired movement
What is the role of deep core muscles
When contracted, they prepare the body, through axial elongation for movement in all directions (they don’t produce the movement)
Does activation of the transversus abdominus change the position of the torso?
No, it doesn’t cause curling or rotating.
Define axial elongation
The optimal alignment of the head, ribs and pelvis in a lengthened relationship, this will automatically activate the desired core muscles
What does proper activation of core muscles enhance
Axial elongation and proper posture
Give examples of a faulty abdominal during Pilates
Sucking abdomen up through ribs/diaphragm. Overactivating rectus abdominus (spine flexion). Belly breath (abdominal wall moving or pressing forward) during exercise
What is the role of the deep muscles during movement
To prepare the body for movement, increasing or decreasing the amount of support based on the anticipated movement
Role of the global muscles
They move us - they act as accelerators and decelerators
Define efficiency
As much as necessary as little as possible
What is congruency of our joints
The optimal alignment with most surface area contact, helps us to be more efficient, decreases risk of injury and increases performance
