Module 3.1: Program Design for Core Training Flashcards
What is the core?
Lumbo-pelvic-hip complex (LPHC)
The anatomical core consists of muscles that
cross joints in the lumbar spine and hips to directly affect the movement of the lumbar spine, pelvis and hip complex
What are the anatomical core borders?
Top border: diaphragm
Bottom border: pelvic floor
Anterior border: rectus abdominis
Posterior border: multifidus
Local stabilizing System is made up of which muscles?
- Transverse abdominis
- Internal oblique
- Lumbar multifidus
- Erector spinae group
- pelvic floor muscles
- diaphragm
Transverse abdominis
provide intervertebral stability to lumbar spine
Internal oblique
limit excessive compressive, shear, and rotational forces
Lumbar multifidus
aid in proprioception and postural control of lumbar spine
Erector spinae group
straighten and rotate the back
Pelvic floor muscles
located between the tailbone (coccyx) and the pubic bone within the pelvis
Diaphragm
thin skeletal muscle that sits at the base of the chest and separates the abdomen from the chest
The local stabilizing muscles have _____ and ____ attachments to the vertebrae of the spine
proximal; distal
The muscles of the local stabilizing system are predominately type
1
and highly fatigue resistant
– there are also a high amount of muscle spindles located in the local stabilizing muscles
Deep core
local stabilizing core
Role of Local stabilizing system
to stabilize the spine
Global Stabilizing System is made up of which muscles?
- Quadratus lumborum
- Psoas major
- External oblique
- Portions of the internal oblique
- Rectus abdominis
- Adducter complex
Quadratus lumborum
transfer loads between upper and lower extremities
Psoas major
stabilize joints tha connect the spine to the pelvis
External oblique
control motion of the LPHC via eccentric contractions
Rectus abdominis
anterior trunk flexion
The Global Stabilizing system includes muscles that have
one attachment point on the vertebrae of the spine
Functions of Global Stabilizing muscles
- these muscles stabilize movements that require movement in both the spine and pelvis
- transfer loads between upper extremity and lower extremity, provide stability between pelvis and spine, and provide stabilization
Outer core
Global stabilizing core
Movement System is made up of which muscles?
- Latissimus dorsi
- Hamstrings
- Quadriceps
- Hip flexors
- Gluteus maximus
- Gluteus medius
- Adductor muscles
- Tensor fascia latae
Latissimus dorsi
create concentric contractions to speed up joint motion at the hip or shoulder
Hamstrings
create eccentric contractions to slow down motion at the hip or shoulder
Quadriceps
create isometric contractions to stabilize unwanted motion during movement tasks (dynamic stability)
Gluteus maximus
extension, external rotation, abduction and adduction of the thigh
Gluteus medius
anterior part internally rotates the thigh, while the contraction of the whole muscle abducts the thigh
Tensor fascia latae
accessory knee flexor
Mechanisms of stabilization
- Increasing tension on the thoracolumbar fascia
- Co-contraction of the lats and glutes can create a large amount of force on the thoracolumbar fascia
- The fibers of the glutes, lats and thoracolumbar run in a cross pattern
Drawing-in Maneuver
solution for stabilizing
- Pull in the region just below the navel toward the spine
- Activates local stabilizing system
Bracing
solution for stabilizing
- Co-contraction of the rectus abdominis, external obliques and quadratus lumborum
- Focuses on global trunk stability, not segmental vertebral stability
Maintaining neutral cervical spine during core training will
improve posture, muscle balance, and stabilization
Sticking point and how athletes should breathe
the most strenuous movement of a repetition and it typically occurs soon after the transition from the eccentric phase to the concentric phase
–exhale through the sticking point
–inhale during the less stressful phase of the repetition
Valsalva Maneuver, what is it?
Expiration against a closed glottis
– initial pressure rise
– reduced venous return
– pressure release
– return of cardiac output
Function of the Valsalva Maneuver
stabilizes and increases effectiveness of trunk muscles
The initial rise in blood pressure from the Valsalva Maneuver can cause
hiatal hernias, cardiac arrest, Valsalva retinopathy
How was the valsalva maneuver originally described?
as a way to clear pus out of the ears
NSCA and ACSM thoughts on Valsalva Maneuver
NSCA: Effective way to increase intra-abdominal pressure and health risks associated remain unconfirmed
ACSM: should be avoided during any lifts
The core stabilization system is primarily which type of fibers?
slow twitch, type 1 muscle fibers, which respond best to time under tension
Muscles need _____ to enhance dynamic stabilization of the lumbo-pelvic-hip complex.
sustained contractions (6-20 seconds)
Core program Design: Progressive
- easy to hard
- simple to complex
- known to unknown
- stable to unstable
Core program Design: Systematic
- stabilization
- strength
- power
Core exercises: Stabilization
- involved little joint motion through the LPHC
- designed to improve functional capacity of the deep stabilization mechanism
Core exercises: Strength
Exercises involve more dynamic eccentric and concentric movement through a full ROM
Core exercises: Power
Exercises are designed to improve the rate of force production of the core musculature
Types of resistance
- stability ball
- cable
- tubing
- medicine ball
- power ball
- dumbbells
Increasing forces throughout the lumbo-pelvic-hip-complex may result in
low-back pain and injury
Strengthen the ____ before the ____
stabilizers (stabilization system)
musculature that moves the spine (movement system)
any powerful movement requires a ____ to exert the necessary force
sturdy base
– the core is that sturdy base
The natural role of the core is
to resist movement from other regions of the body
Research has shown that core strength and stability is correlated with
vertical jump, sprinting speed, maximal strength and power, kicking velocity, serving velocity and golf swing velocity
– athletes need the ability to transmit force from one region to the other, left to right, top to bottom. If the core is weak, force will be lost between regions of the body
core-stabilization refers to
the ability of the anatomic core to chronically limit unwanted motion in the LPHC
If core muscles are not capable of maintaining a neutral lumbo-pelvic hip complex position during training
shear and rotational stresses may arise and create inefficient technique that can decrease performance or even develop a chronic overuse musculoskeletal injury
