Topic 7 - Diaphragmatic Breathing & Core

Question 1

The most efficient muscle of breathing; a large, dome-shaped muscle located at the base of the lungs.

Answer 1

Diaphragm

Question 2

The _________ muscles help move the diaphragm and provide more power to empty the lungs.

Answer 2

Abdominal

Question 3

T/F - Chronic obstructive pulmonary disease (COPD) has no impact on the functionality of the diaphragm.

Answer 3

False - Chronic obstructive pulmonary disease (COPD) MAY PREVENT the diaphragm FROM WORKING EFFECTIVELY.

Question 4

When you have pulmonary disease, air often becomes _______ in the lungs, pushing down on the _________.

Answer 4

Trapped
Diaphragm

Question 5

T/F - The neck and chest muscles must assume an increased share of the work of breathing in people with pulmonary disease.

Answer 5

True

Question 6

COPD can leave the diaphragm ________ and flattened, causing it to work less efficiently.

Answer 6

Weakened

Question 7

Some goals of _____________ _________ include:
- Strengthen the diaphragm
- Decrease the work of breathing by slowing your breathing rate
- Decrease oxygen demand
- Use less effort and energy to breathe

Answer 7

Diaphragmatic Breathing

Question 8

1) Lie on your ____ on a flat surface or in bed, with your knees bent and your head supported. You can use a ______ under your knees to support your legs. Place a hand on your upper _____ and the other just below your _______. This will allow you to feel your diaphragm move as you breathe.

Answer 8

Back
Pillow
Chest
Ribcage

Question 9

2) Breathe in slowly through your ____ so that your stomach moves out against your hand. The hand on your chest should remain as _____ as possible.

Answer 9

Nose
Still

Question 10

3) Tighten your _______ muscles, letting them fall inward as you exhale through ______ lips. The hand on your upper chest must remain as still as possible.

Answer 10

Stomach
Pursed

Question 11

4) Once the abdomen breathing has been achieved, you now put your hands on the _______ and breathe into them by _________ expanding the ribs.

Answer 11

Ribcage
Laterally

Question 12

5) When you can breathe fully and efficiently into your abdomen and ribcage, you will inhale into the _____.

Answer 12

Chest

Question 13

What is the order of structures to breathe into related to diaphragmatic breathing?

Answer 13

1) Abdomen
2) Ribcage
3) Chest

Question 14

T/F - By putting all 3 stages together, this will emphasize breathing primarily through the abdomen and chest, and only at the end will they breathe into their ribcage.

Answer 14

False - By putting all 3 stages together, this will emphasize breathing primarily through the abdomen and RIBCAGE, and only at the end will they breathe into their CHEST.

Question 15

T/F - It is easier to follow instructions lying down when you first learn diaphragmatic breathing.

Answer 15

True

Question 16

T/F - Diaphragmatic breathing is not recommended while sitting in a chair.

Answer 16

False - AS YOU GAIN MORE PRACTICE, diaphragmatic breathing IS recommended while sitting in a chair.

Question 17

T/F - Breathing into the ribcage and chest are not part of the diaphragmatic breathing protocol even when sitting.

Answer 17

False - Breathing into the ribcage and chest are STILL part of the diaphragmatic breathing protocol even when sitting.

Question 18

You may notice an increased ______ will be needed to use the diaphragm correctly. At first, you’ll probably get _____ while doing this exercise. With continued practice, diaphragmatic breathing will become easy and _________.

Answer 18

Effort
Tired
Automatic

Question 19

At first, diaphragmatic breathing should be practiced for __ to ___ minutes about __ to __ times per day.

Answer 19

5-10 minutes
3-4 times

Question 20

T/F - You can increase the effort of diaphragmatic breathing by placing a book on your abdomen.

Answer 20

True

Question 21

Some clinical presentations of a weak ____ include:
- Desk worker posture
- Balance & muscle coordination issues
- Lordosis in lumbar spine (lower cross syndrome)
- C-section/diastasis recti
- Disc herniation/muscle spasm
- Scoliosis

Answer 21

Core

Question 22

Specifically targets the smaller and deeper lumbar spine and trunk muscles. Aim is to effectively recruit the trunk musculature and then learn to control the position of the lumbar spine during dynamic movements.

Answer 22

Core Stabilization

Question 23

“________ stability for ______ mobility.”

Answer 23

Proximal
Distal

Question 24

The ______ spine is “inherently unstable” and relies on sufficient stability from the muscles that support the area.

Answer 24

Lumbar

Question 25

Proper _______ input is required to notify the CNS about interactions between the body and the environment. This allows for constant feedback and __________ of movement.

Answer 25

Sensory
Refinement

Question 26

Structures work together as a system to properly __________ forces and generate maximum force with minimal compression, ___________ or shearing forces at the joints along the kinetic chain.

Answer 26

Distribute
Translation

Question 27

Stabilization is defined as maintaining the spine in a _______, _________, ______ position through continuous fine adjustments in muscle tension in response to fluctuation loads.

Answer 27

Neutral
Pain-Free
Stable

Question 28

The core can be described as a muscular box:
1) __________ in the front
2) ___________ & ________ in the back
3) _________ as the roof
4) ______ _____ & ____ _______ ________ as the bottom

Answer 28

1) Abdominals
2) Paraspinals & Gluteals
3) Diaphragm
4) Pelvic Floor & Deep Lateral Rotators

Question 29

Within the muscular box are ___ pairs of muscles that help stabilize the spine, pelvic girdle and kinetic chain during dynamic movement.

Answer 29

29 pairs

Question 30

Characteristics of ______ muscles include:
- Superficial (farther from axis of motion)
- Cross multiple vertebral segments
- Produce motion & provide large guy wire function
- Compressive loading with strong contractions

Answer 30

Global

Question 31

Characteristics of ____ _________ muscles include:
- Deep (closer to axis of motion)
- Attach to each vertebral segment
- Provide segmental guy wire function
- Greater percentage of type I muscle fibres for muscular endurance

Answer 31

Deep Segmental

Question 32

Some ______ muscles that stabilize and control the lumbar spine include:
- Internal/external obliques
- Rectus abdominus
- Quadratus lumborum (lateral)
- Iliopsoas
- Paraspinals

Answer 32

Global

Question 33

Some ____ _________ muscles that stabilize and control the lumbar spine include:
- Multifidus
- Transversus abdominis
- Quadratus lumborum (deep)
- Deep lateral rotators

Answer 33

Deep Segmental

Question 34

T/F - Global muscles are able to stabilize individual spinal segments through compressive loading.

Answer 34

False - Global muscles are UNABLE to stabilize individual spinal segments EXCEPT through compressive loading.

Question 35

T/F - Global muscles have little or no direct attachment to the vertebrae.

Answer 35

True

Question 36

If individual segments are ________, the compressive load from the large guy wires may continue to cause ______ on the inert tissue at the end of the range of the segment and result in a painful situation.

Answer 36

Unstable
Stress

Question 37

T/F - Deep muscles attached to each spinal segment provide segmental stability so the inert tissues are not stressed at the end range of motion.

Answer 37

True

Question 38

Core stability training begins with learning to co-contract the ___________ _________, multifidus and pelvic muscles effectively, as this is the key to the lumbar support mechanism.

Answer 38

Transversus Abdominis

Question 39

The investment of muscles into the _____________ fascia means that on transversus abdominis and internal oblique co-contraction, there is an increase in tension of the fascia, thus an increase in _____-_________ pressure.

Answer 39

Thoracolumbar
Intra-Abdominal

Question 40

T/F - Thoracolumbar fascia tension has no relation to compressive and stabilizing forces on the lumbar spine.

Answer 40

False - Thoracolumbar fascia tension PRODUCES compressive and stabilizing forces on the lumbar spine.

Question 41

Co-contraction of the transversus abdominis and pelvic floor followed by the _________ muscles should occur prior to any limb movement in order to _________ the lumbar spine.

Answer 41

Multifidi
Stabilize

Question 42

The deep trunk muscles are trained for abdominal _______ at low level for with _________ or _________ contractions.

Answer 42

Bracing
Endurance/Isometric

Question 43

Do not let the whole stomach tense up or your upper abdominals bulge outwards, as this means that you have recruited the ______ abdominis instead of ___________ abdominis.

Answer 43

Rectus
Transversus

Question 44

T/F - Do not contract your transversus abdominus too hard, as a gentle contraction is enough.

Answer 44

True

Question 45

Do not tilt your ______ or flatten your back, as this means that you have lost the _______ position you are trying to stabilize.

Answer 45

Pelvis
Neutral

Question 46

T/F - It is okay to hold your breath while maintaining co-contraction of transversus abdominus and multifidi.

Answer 46

False - DO NOT hold your breath while maintaining co-contraction of transversus abdominus and multifidi.

Question 47

T/F - Using your fingers for biofeedback on either side of your lower abdomen is great for improving core stability exercises.

Answer 47

True