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Strength and Conditioning > Module 3.1: Program Design for Core Training > Flashcards

Module 3.1: Program Design for Core Training Flashcards

1
Q

What is the core?

A

Lumbo-pelvic-hip complex (LPHC)

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2
Q

The anatomical core consists of muscles that

A

cross joints in the lumbar spine and hips to directly affect the movement of the lumbar spine, pelvis and hip complex

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3
Q

What are the anatomical core borders?

A

Top border: diaphragm

Bottom border: pelvic floor

Anterior border: rectus abdominis

Posterior border: multifidus

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4
Q

Local stabilizing System is made up of which muscles?

A
  • Transverse abdominis
  • Internal oblique
  • Lumbar multifidus
  • Erector spinae group
  • pelvic floor muscles
  • diaphragm
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5
Q

Transverse abdominis

A

provide intervertebral stability to lumbar spine

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6
Q

Internal oblique

A

limit excessive compressive, shear, and rotational forces

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7
Q

Lumbar multifidus

A

aid in proprioception and postural control of lumbar spine

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8
Q

Erector spinae group

A

straighten and rotate the back

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9
Q

Pelvic floor muscles

A

located between the tailbone (coccyx) and the pubic bone within the pelvis

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10
Q

Diaphragm

A

thin skeletal muscle that sits at the base of the chest and separates the abdomen from the chest

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11
Q

The local stabilizing muscles have _____ and ____ attachments to the vertebrae of the spine

A

proximal; distal

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12
Q

The muscles of the local stabilizing system are predominately type

A

1

and highly fatigue resistant

– there are also a high amount of muscle spindles located in the local stabilizing muscles

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13
Q

Deep core

A

local stabilizing core

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14
Q

Role of Local stabilizing system

A

to stabilize the spine

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15
Q

Global Stabilizing System is made up of which muscles?

A
  • Quadratus lumborum
  • Psoas major
  • External oblique
  • Portions of the internal oblique
  • Rectus abdominis
  • Adducter complex
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16
Q

Quadratus lumborum

A

transfer loads between upper and lower extremities

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17
Q

Psoas major

A

stabilize joints tha connect the spine to the pelvis

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18
Q

External oblique

A

control motion of the LPHC via eccentric contractions

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19
Q

Rectus abdominis

A

anterior trunk flexion

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20
Q

The Global Stabilizing system includes muscles that have

A

one attachment point on the vertebrae of the spine

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21
Q

Functions of Global Stabilizing muscles

A
  • 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
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22
Q

Outer core

A

Global stabilizing core

23
Q

Movement System is made up of which muscles?

A
  • Latissimus dorsi
  • Hamstrings
  • Quadriceps
  • Hip flexors
  • Gluteus maximus
  • Gluteus medius
  • Adductor muscles
  • Tensor fascia latae
24
Q

Latissimus dorsi

A

create concentric contractions to speed up joint motion at the hip or shoulder

25
Q

Hamstrings

A

create eccentric contractions to slow down motion at the hip or shoulder

26
Q

Quadriceps

A

create isometric contractions to stabilize unwanted motion during movement tasks (dynamic stability)

27
Q

Gluteus maximus

A

extension, external rotation, abduction and adduction of the thigh

28
Q

Gluteus medius

A

anterior part internally rotates the thigh, while the contraction of the whole muscle abducts the thigh

29
Q

Tensor fascia latae

A

accessory knee flexor

30
Q

Mechanisms of stabilization

A
  • 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
31
Q

Drawing-in Maneuver

A

solution for stabilizing

  • Pull in the region just below the navel toward the spine
  • Activates local stabilizing system
32
Q

Bracing

A

solution for stabilizing

  • Co-contraction of the rectus abdominis, external obliques and quadratus lumborum
  • Focuses on global trunk stability, not segmental vertebral stability
33
Q

Maintaining neutral cervical spine during core training will

A

improve posture, muscle balance, and stabilization

34
Q

Sticking point and how athletes should breathe

A

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

35
Q

Valsalva Maneuver, what is it?

A

Expiration against a closed glottis
– initial pressure rise
– reduced venous return
– pressure release
– return of cardiac output

36
Q

Function of the Valsalva Maneuver

A

stabilizes and increases effectiveness of trunk muscles

37
Q

The initial rise in blood pressure from the Valsalva Maneuver can cause

A

hiatal hernias, cardiac arrest, Valsalva retinopathy

38
Q

How was the valsalva maneuver originally described?

A

as a way to clear pus out of the ears

39
Q

NSCA and ACSM thoughts on Valsalva Maneuver

A

NSCA: Effective way to increase intra-abdominal pressure and health risks associated remain unconfirmed

ACSM: should be avoided during any lifts

40
Q

The core stabilization system is primarily which type of fibers?

A

slow twitch, type 1 muscle fibers, which respond best to time under tension

41
Q

Muscles need _____ to enhance dynamic stabilization of the lumbo-pelvic-hip complex.

A

sustained contractions (6-20 seconds)

42
Q

Core program Design: Progressive

A
  • easy to hard
  • simple to complex
  • known to unknown
  • stable to unstable
43
Q

Core program Design: Systematic

A
  • stabilization
  • strength
  • power
44
Q

Core exercises: Stabilization

A
  • involved little joint motion through the LPHC
  • designed to improve functional capacity of the deep stabilization mechanism
45
Q

Core exercises: Strength

A

Exercises involve more dynamic eccentric and concentric movement through a full ROM

46
Q

Core exercises: Power

A

Exercises are designed to improve the rate of force production of the core musculature

47
Q

Types of resistance

A
  • stability ball
  • cable
  • tubing
  • medicine ball
  • power ball
  • dumbbells
48
Q

Increasing forces throughout the lumbo-pelvic-hip-complex may result in

A

low-back pain and injury

49
Q

Strengthen the ____ before the ____

A

stabilizers (stabilization system)

musculature that moves the spine (movement system)

50
Q

any powerful movement requires a ____ to exert the necessary force

A

sturdy base

– the core is that sturdy base

51
Q

The natural role of the core is

A

to resist movement from other regions of the body

52
Q

Research has shown that core strength and stability is correlated with

A

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

53
Q

core-stabilization refers to

A

the ability of the anatomic core to chronically limit unwanted motion in the LPHC

54
Q

If core muscles are not capable of maintaining a neutral lumbo-pelvic hip complex position during training

A

shear and rotational stresses may arise and create inefficient technique that can decrease performance or even develop a chronic overuse musculoskeletal injury

Strength and Conditioning (2 decks)

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