Lecture 5 - Core control and CV fitness Flashcards
Importance of a stable core (2)
Link between upper and lower body
Transfer of forces
Anterior part of “The box”
Abdominal
Posterior part of “The box”
Glutes/erector spinae
Superior part of “The box”
Diaphragm
Inferior part of “The box”
Pelvic floor and hip musculature
What is the length of “The box”?
From rib flare to ASIS in line
Helps with segmental stability of the lumbar spine
The inner unit
When worked properly, the muscles of the inner unit provide what?
The increased joint stiffness and stability to the spine, pelvis, and rib cage
Acts as a corset to provide a stable platform for larger muscles and decrease shear forces created
The inner unit
What muscles make the local muscles of the lumbar spine?
Multifidus, psoas major, transverse abdominis, quadratus lumborum, diaphragm, internal obliques, iliocostalis and longissimus
What muscles make the global muscles of the lumbar spine?
Rectus abdominis
External oblique
Internal oblique (ant. fibers)
Iliocostalis
Name the McGill big 3 exercises?
Curl up
Side plank
Birddog
When exercise programming for rehab, what do you begin with?
Re-establishing motor control (coordination)
Give an example of coordination exercise?
Deadbug with legs and arms alternating
What makes up the anterior oblique system?
Internal and external obliques, the contralateral adductors, and the abdominal fascia in between
What makes up the posterior oblique chain?
Latissimus dorsi, gluteus maximus and thoracolumbar fascia
T or F: Do not use anti-rotation exercises to start
False, use it to start!!!
Goal of beginner oblique exercises in basic words
Resisting some kind of weight from going into a certain direction/rotation by using our core muscles
Examples of rotational exercises
Woodchippers
Lawn movers
Russian twist
Name examples of swiss ball exercises for core stability
- Plank on SB
- Side plank on SB (feet vs elbow vs hands)
- Ball pass to legs laying on your back
- Glute bridge feet or back on ball – stabilizing core
- Side plank with arm mvt
- Dead bug with SB
- Adductor contraction on SB + hold core stable (isometric)
- Plank + moutain climbers on SB (knee tucks)
- Pike plank on SB
Name examples of dumbbell exercises for core stability
- Farmers carry (SA, DA, OH)
- Side plank reach with DB
- Plank thread the needle
- Plank rows with DB
- Russian twist with DB (seated, on bench, on SB, pallof press style)
- Around the worlds with DB or KB
Name examples of BOSU exercises for core stability
- Side plank
- Front plank
- One knee on bosu
- Russian twist
- V ups
- Hold a squat/stability
- Deadbug on bosu
Name examples of cable machine core stability exercises
Anything with the pulley and anti-rotational or rotational motions
Should we mostly use static or dynamic core stability exercises?
More dynamic because it is more specific to sports settings since it’s rare that we are static in sport
What link can you make between CV fitness and injury? (3)
- Athletes must maintain or increase CV fitness during injury
- Modifications of mode of CV fitness is required depending on injury
- CV fitness training needs to be specific to sport/activity requirements
What is often forgotten in rehabilitation programs?
Cardiovascular fitness
Energy system - First 10 seconds
Anaerobic alactic energy system
Energy system - 10 seconds to 1 minute
Anaerobic lactic energy system
Energy system - 1 minute to 2 minutes
50% aerobic
50% anaerobic
Energy system - 2 minutes to 2 hours +
98% aerobic
2% anaerobic
Energy for quick burst, no oxygen required, phosphocreatine is energy source, ATP and phosphocreatine are stored in muscle cell
ATP-PC system (anaerobic alactic)
Glycogen is fuel source, lactic acid produced, no oxygen required, ATP synthesized in muscle cell
Anaerobic Glycolytic system (lactic)
Oxygen required, glycogen, fats and proteins are fuel sources, ATP synthesized in mitochondria
Aerobic system
FIIT principle table - Frequency for beginner vs moderate to high
Beginner = 3-5 days/week
Moderate to high = 5-7days /week
FIIT principle table - Intensity for beginner vs moderate to high
Beginner = less than 145 BPM
Moderate to high = 145 to 186 BPM
FIIT principle table - Time for beginner vs moderate to high
Beginner = 20-30 minutes
Moderate to high = 30-60 minutes
FIIT principle - Type of exercise
A continuous activity that is aerobic (requires oxygen)
No more than __ increase in time or repetitions per week
10%
Training zone 1
Recovery/basic endurance
Training zone 2
Endurance/aerobic
Training zone 3
Stamina/tempo
Training zone 4
Anaerobic/threshold
Training zone 5
VO2 max/speed
Training zone 6
Neuromuscular/Power
What is the minimal level of stimulus for eliciting a conditioning response in healthy young individuals?
70% maximum HR
What is the low exercise intensity to which sedentary or “deconditioned” individuals respond to?
40-50% of VO2max
How do we calculate a healthy person’s max HR?
220-age
Examples of CV fitness modes of training following an injury that are available (6)
- Stationary bike
- Elliptical
- Treadmill
- Rowing ergometer
- Upper body ergometer
- Swimming
Foundation exercises for running (4) that the athlete should be able to do with proper technique and endurance prior to putting them on treadmill/running
- SL calf raises 3x15
- SL 1/4 squats/step downs 3x15
- SL mini hops 3 x 1 min
American Heart Association recommendations for exercises
150 minutes of moderate activity/week (or 75 vigorous) or combination of both
Need to maintain HR target for ___
20-30 minutes
