Chapter 16 Core Training Flashcards
Why is Core training important?
Core training help improve pair, enhance performance, increase injury resistance and accelerating injury rehabilitation
What structure makes up the core?
The limbo pelvic hip complex that includes the local and global muscles
Define local core muscle and their role
They attach near the vertebrae and provide dynamic control to the spine, limit excessive compression or shear and rotational forces of the spine segmenrs
Define global muscles are their role
Superficial on the trunk. They act to move the trunk transfer load between upper and lower extremities and provide stability the spine in multiple segments
What goes into designing a core training program
Both local and global muscles should both be trained to develop core stability and overall movement efficiency
What does core strength do for the core?
It help maintain the natural curvatures of the spine during active and rest
What are some abnormal spine curvatures
Kyphosis, lordosis and scoliosis
What does Coreeee training improve in performance?
It is proven to help injury resistance by help be more coordinated between the trunk and lower extremities during high energy sport specific activities
What variables are easily manipulated in core training
Volume, planes of motion, range of motion, speed of motion, volume and exercises modalities. Prevent changing too many variables at one time to ensure client mastery
What is most important when starting a core training program?
Emphasize proprioceptive demand instead of adding external resistance. To emphasize quality of movement in LPHC
What type of exercises to start off with for individuals
Start core training with little to no motion of the spine to target local core
Whats the next level after no motion of spine for core training
You can now target local and global muscles of the core
Whats the last step in core training?
The last step in core training will involve explosive movement of the trunk and extremities
What are some local muscles
multifundus , transverse abdominis, diaphragm, pelvic floor, musculature, quadratics lumborum
What are some global muscles
Rectus abdominals, external abdominal oblique’s, internal abdominal oblique’s, erector spinal, latissimus Doris, iliopsoas
