Topic 7 - Diaphragmatic Breathing & Core Flashcards
The most efficient muscle of breathing; a large, dome-shaped muscle located at the base of the lungs.
Diaphragm
The _________ muscles help move the diaphragm and provide more power to empty the lungs.
Abdominal
T/F - Chronic obstructive pulmonary disease (COPD) has no impact on the functionality of the diaphragm.
False - Chronic obstructive pulmonary disease (COPD) MAY PREVENT the diaphragm FROM WORKING EFFECTIVELY.
When you have pulmonary disease, air often becomes _______ in the lungs, pushing down on the _________.
Trapped
Diaphragm
T/F - The neck and chest muscles must assume an increased share of the work of breathing in people with pulmonary disease.
True
COPD can leave the diaphragm ________ and flattened, causing it to work less efficiently.
Weakened
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
Diaphragmatic Breathing
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.
Back
Pillow
Chest
Ribcage
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.
Nose
Still
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.
Stomach
Pursed
4) Once the abdomen breathing has been achieved, you now put your hands on the _______ and breathe into them by _________ expanding the ribs.
Ribcage
Laterally
5) When you can breathe fully and efficiently into your abdomen and ribcage, you will inhale into the _____.
Chest
What is the order of structures to breathe into related to diaphragmatic breathing?
1) Abdomen
2) Ribcage
3) Chest
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.
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.
T/F - It is easier to follow instructions lying down when you first learn diaphragmatic breathing.
True
T/F - Diaphragmatic breathing is not recommended while sitting in a chair.
False - AS YOU GAIN MORE PRACTICE, diaphragmatic breathing IS recommended while sitting in a chair.
T/F - Breathing into the ribcage and chest are not part of the diaphragmatic breathing protocol even when sitting.
False - Breathing into the ribcage and chest are STILL part of the diaphragmatic breathing protocol even when sitting.
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 _________.
Effort
Tired
Automatic
At first, diaphragmatic breathing should be practiced for __ to ___ minutes about __ to __ times per day.
5-10 minutes
3-4 times
T/F - You can increase the effort of diaphragmatic breathing by placing a book on your abdomen.
True
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
Core
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.
Core Stabilization
“________ stability for ______ mobility.”
Proximal
Distal
The ______ spine is “inherently unstable” and relies on sufficient stability from the muscles that support the area.
Lumbar
Proper _______ input is required to notify the CNS about interactions between the body and the environment. This allows for constant feedback and __________ of movement.
Sensory
Refinement
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.
Distribute
Translation
Stabilization is defined as maintaining the spine in a _______, _________, ______ position through continuous fine adjustments in muscle tension in response to fluctuation loads.
Neutral
Pain-Free
Stable
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
1) Abdominals
2) Paraspinals & Gluteals
3) Diaphragm
4) Pelvic Floor & Deep Lateral Rotators
Within the muscular box are ___ pairs of muscles that help stabilize the spine, pelvic girdle and kinetic chain during dynamic movement.
29 pairs
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
Global
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
Deep Segmental
Some ______ muscles that stabilize and control the lumbar spine include:
- Internal/external obliques
- Rectus abdominus
- Quadratus lumborum (lateral)
- Iliopsoas
- Paraspinals
Global
Some ____ _________ muscles that stabilize and control the lumbar spine include:
- Multifidus
- Transversus abdominis
- Quadratus lumborum (deep)
- Deep lateral rotators
Deep Segmental
T/F - Global muscles are able to stabilize individual spinal segments through compressive loading.
False - Global muscles are UNABLE to stabilize individual spinal segments EXCEPT through compressive loading.
T/F - Global muscles have little or no direct attachment to the vertebrae.
True
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.
Unstable
Stress
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.
True
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.
Transversus Abdominis
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.
Thoracolumbar
Intra-Abdominal
T/F - Thoracolumbar fascia tension has no relation to compressive and stabilizing forces on the lumbar spine.
False - Thoracolumbar fascia tension PRODUCES compressive and stabilizing forces on the lumbar spine.
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.
Multifidi
Stabilize
The deep trunk muscles are trained for abdominal _______ at low level for with _________ or _________ contractions.
Bracing
Endurance/Isometric
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.
Rectus
Transversus
T/F - Do not contract your transversus abdominus too hard, as a gentle contraction is enough.
True
Do not tilt your ______ or flatten your back, as this means that you have lost the _______ position you are trying to stabilize.
Pelvis
Neutral
T/F - It is okay to hold your breath while maintaining co-contraction of transversus abdominus and multifidi.
False - DO NOT hold your breath while maintaining co-contraction of transversus abdominus and multifidi.
T/F - Using your fingers for biofeedback on either side of your lower abdomen is great for improving core stability exercises.
True
