Postural And Core Stability Level 3

Question 1

Define the core

Answer 1

The trunk of the body, the part left over when the arms and legs are discounted.

Question 2

Define core stability

Answer 2

The ability of your trunk to support the effort and forces from your arms and legs, so that the muscles and joints can perform in their safest, strongest and most effective positions.

Question 3

Name and describe 2 ligaments of the spine

Answer 3

Anterior longitudinal ligament, this connects each vertebral body together and runs anteriorly along the front of the spine preventing excess extension of the spine.

Posterior longitudinal ligament, this runs along the back of the spine underneath the spinous processes, it prevents excess flexion of the spine

Question 4

What are accessory movements in the spine

Answer 4

Movements that occur within a joint eg . When spine bends over and flexes there is accessory movement at each vertebral joint. Each segment will bend slide or rotate on top of each other.

Question 5

Name and describe one group of deep muscles within the spine

Answer 5

Intertransversarii Attach between the transverse processes of the spine. Help bring about lateral flexion and control smaller movements between the vertebrae.

Question 6

Name the 3 deep muscles of the spine

Answer 6

Intertransversarii

Interspinalis

Rotatores

Question 7

Describe the attachments and function of the transversus abdominis muscle

Answer 7

Transversus abdominis wraps around the body attaching to the lower ribs and the pelvis. It draws the waist in, compressing the abdominal contents and increasing intra- abdominal pressure to stabilise the spine.

Question 8

Name the middle layer muscles

Answer 8

Transversus abdominis
Multifidus
Diaphragm
Pelvic floor

Question 9

What are the attachments of the multifidus muscle

Answer 9

A series of smaller muscles that connect the spinous processes of the spine to the transverse processes two to four vertebrae below.

Provide rotation and extension of the spine.

Question 10

How does the diaphragm help to create intra abdominal pressure

Answer 10

The diaphragm contracts downwards to help create intra abdominal pressure to help stabilise the spine

Question 11

Identify 2 muscles responsible for the gross physiological movements at the spine

Answer 11

Erector spinal, latissimus dorsi, rectus abdominis

Question 12

What factors can effect an individuals posture

Answer 12

Type of employment, body weight, height, lifestyle or previous injury

Question 13

What commonly observed postures can be seen in people who adopt long term seated positions

Answer 13

Thoracic hyperkyphosis ( flexed thoracic spine) with lengthened middle trapezius and rhomboid.
Protracted shoulders
Extended cervical spine and shortened upper trapezius
Posteriorly tilted pelvis and lumbar flexion

Question 14

What common postural dysfunction might you see in someone performing a plank exercise who is exhibiting core muscle weakness

Answer 14

Excess lumbar extension and hip flexion

Severe thoracic flexion with protracted shoulders

Question 15

What are the general aims of static maintenance stretching as compared to static developmental stretching.

Answer 15

Static maintenance stretching are used to maintain the normal length of the muscle whereas developmental static stretching are used in flexibility training to develop the length of the fibres themselves, thereby increasing range of movement at a joint.

Question 16

Why is static stretching generally not used in a warm up

Answer 16

Because it does not involve movement which would promote blood flow.
Dynamic stretching is used in a warm up as it involves movement.

Question 17

Describe the reciprocal inhibition mechanism and why is it important within active stretching.

Answer 17

The tension of the agonists in an active stretch helps to relax the muscles being stretched ( the antagonists) by reciprocal inhibition.
It is important as it increases active flexibility and strengthens the agonistic muscles.

Question 18

When is it most appropriate to use dynamic stretching during an exercise session

Answer 18

It is appropriate as part of the warm up during a session because these stretches warm the muscle tissues and mobilise the joints that are about to follow in the exercise programme.

Question 19

What does PNF stand for

Answer 19

Proprioceptive neuromuscular facilitation.

Question 20

What is the inverse stretch reflex

Answer 20

The inverse stretch reflex is where the muscle relaxes following the stimulation of a muscle contraction