week 11 sem 2 Flashcards
What is motor control?
ability to regulate or direct the mechanisms essential to movement
Core stability has been defined as
the ability to control the position and motion of the trunk over the pelvis to allow optimum production, transfer and control of force and motion
Lumbo-pelvic control
Ability of the system to successfully accommodate biomechanical
perturbations and control errors to achieve optimal performance and avoid injury in a variety of movement tasks and contexts
Local muscles:
originate/insert onto vertebral column
Global muscles
originate or insert onto pelvis or ribcage
local muscle functions
Provide joint stability
* Optimises postural
control/antigravity function
* Work in background of all
movements
* Minimal torque
* In some instances, the local
and the one joint muscles
are the same.
One joint global muscles functions
Predominantly responsible for
joint support & protection
Multi joint /global muscles functions
- Multi-joint muscles (non-weight
bearing) - Predominantly responsible for
joint movement - Torque producers
- High load, large range or high speed
role - Optimises rapid accelerated
movement and production of high force and
power - Recruited as required
Characteristics of local muscles
Independent control
* Tonic Activation
* Low MVC: Type I fibres
* Often deep and placed close to the joints
* Activation does not interfere with movement
(same length at different postures)
* Minimal torque production role
* Minimise force generated by torque
producers
Characteristics of multi-joint global muscles
- Voluntary control
- Phasic Activation
- High MVC: Type IIB fibres
- Placed further from axis of rotation
- Significant length change with different
activities - Torque production role ++
ACSM Guidelines for older adults
5 x 30min moderate aerobic physical activity per week
* 2 x resistance training per week
* Also flexibility activities plus
* multicomponent physical activity that includes balance
training
Dosage of balance exercises
Frequency: 5-7x/week
Intensity: Low
Time: 30 mins/day
Type: One leg balance
Frequency: 5x/day everyday
(link with drink stops)
Intensity: Low
Time: 5 x 30 second SL
stands each leg
Type: One leg balance
ACSM guidelines for children and adolescents
60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily.
Most of the 60 minutes or more per day should be either moderate- or vigorous intensity aerobic physical activity and should include vigorous-intensity physical activity on at least 3 days a week.
Make it fun and age appropriate.
Include muscle-strengthening physical activity on at least 3 days a week.
Include bone-strengthening physical activity on at least 3 days a week
