systems/core/balance Flashcards
local stabilization system
attach directly to vertebrae TIM-PD Transverse abdominis internal oblique multifidus pelvic floor diaphragm mainly type 1 slow twitch fibers
global stabilization system
attach pelvis to spine Q-PERGA quadratus lumborum psoas major external oblique rectus abdominis gluteus medius adductor complex moves load between upper and lower extremities
movement system
attach spine and/or pelvis to extremities LAT/HIP/HAM/QUAD latissimus dorsi hip flexors hamstring complex quadriceps
core
All of the muscles that attached to or pass the joints in the lumbar pelvic complex.
stabilization phase core exercise
Mostly done with stability balls or isometric holds. Between 12 and 20 repetitions, with a slow tempo, 0 to 90 seconds of rest and 1-4 sets. Example: floor prone cobra.
strength phase core training
Include physically moving from the core, 8 to 12 repetitions, medium tempo, 0 to 60 seconds of rest and 2 to 3 sets. Example: reverse crunch.
power core training
explosive movements including throwing medicine balls, 8 to 12 repetitions, 0 to 60 seconds of rest for 2 to 3 sets. Example: rotation chest pass.
stabilization balance
In this phase, there is no bending of the support hip or leg. It consists of 12 to 20 repetitions (or 6 to 10 on a single leg), with 0 to 90 seconds of rest and at a slow tempo.
strength balance
The strength phase includes bending at the knee or hip of the support leg. Some examples are toe touches, or unilateral squats. These are done for 8 to 12 repetitions, with a 0 to 60-second rest, and at a moderate tempo.
power balance
The power phase includes hopping on the support leg (planted leg), is done for approximately 8 to 12 repetitions, 0 to 60 seconds of rest and at a moderate tempo as well. Imagine doing single leg jumps on the box.
