3. Postural And Core Stability

Question 1

Define the core.

Answer 1

The ability of the truck to support the effort and forces from your arms and legs, so that muscles and joints can perform in their safest, strongest and effective position.

Question 2

Name the ligaments of the spine.

Answer 2

• Anterior longitudinal
• Posterior longitudinal
• Interspinous
• Intertransverse

Question 3

Describe anterior longitudinal ligament.

Answer 3

Anterior longitudinal: this connects each vertebral body together and runs anteriorly along the front of the spine (prevents excess extension of the spine).

Question 4

Describe posterior longitudinal ligament..

Answer 4

Posterior longitudinal: this runs along the back of the spine, underneath the spinous processes, and is also connected to the vertebral bodies of each segment (it prevents excess flexion of the spine)

Question 5

Describe interspinous ligament.

Answer 5

Interspinous: these connect each spinous process to the one immediately above or blow and, together with the posterior longitudinal ligament (prevents excess flexion of the spine).

Question 6

Describe intertransverse ligament.

Answer 6

Intertransverse: these connect each transverse process to the one immediately above or blow. These ligaments run on both left and right side of the spine (prevents excess lateral flexion).

Question 7

What are accessory movements in the spine?

Answer 7

Accessory movements occur within a joint at each vertebral segment. Depending on the task, each segment will bend, slide (shear) or rotate on top of each other.

Question 8

What are gross physiological movements in the spine?

Answer 8

Gross physiological movements are responsible for the large motions of the body and allow functional tasks, such as bending and lifting, to be performed.

Question 9

Name the deep muscles within the spine.

Answer 9

• Intertransversarii
• Interspinalis
• Rotatores

Question 10

Describe the Intertransversarii deep muscle.

Answer 10

Intertransversarii attach between the transverse processes of the spine. They help to bring about lateral flexion and control smaller movements between vertebrae.

Question 11

Describe the Interspinalis deep muscle.

Answer 11

Interspinalis attach between the spinous processes of the spine and help to bring extension of the spinal segments while also controlling the smaller movements between vertebrae.

Question 12

Describe the Rotatores deep muscle.

Answer 12

Rotatores attach from the spinous process of one vertebra to the transverse process of the vertebra immediately below. They help to bring about rotation between spinal segments and help control the smaller movements between vertebrae.

Question 13

Name the middle layer muscles.

Answer 13

• Transversus abdominis
• Multifidus
• Diaphragm
• Pelvic floor

Question 14

Describe the attachment and function of the transversus abdominis muscle.

Answer 14

Transversus abdominis: wraps around the body, attaching to the lower ribs and the pelvis. It functions by drawing the waist in, compressing the abdominal contents and increasing intra-abdominal pressure to stabilise the spine.

Question 15

What are the attachments of the multifidus muscle?

Answer 15

Multifidus: composed of a series of smaller muscles that connect the spinous processes of the spine to the transverse processes two to four vertebrae below.

Question 16

How does the diaphragm help to create intra-abdominal pressure?

Answer 16

The diaphragm contracts downwards and helps create intra-abdominal pressure to help stabilise the spine in conjunction with all the other muscles in the group.

Question 17

Explain the function of the pelvic floor in relation to the core.

Answer 17

The pelvic floor contract simultaneously with the diaphragm and other core muscles to create intra-abdominal pressure and stabilise the spine.

Question 18

What is the outer muscle layer (outer unit) responsible for?

Answer 18

The outer layer is more responsible for large movements that are possible at the core but also stabilises the spine by creating tension across the trunk for external support.

Question 19

Identify the muscles responsible for the gross physiological movements at the spine.

Answer 19

• Rectus abdominis
• External obliques
• Erector spinae
• Latissimus dorsi
• Gluteals
• Adductors

Question 20

What factor can affect and individuals posture?

Answer 20

There are many contributing factors that can affect a clients posture including:

• Employment
• Bodyweight
• Height
• Lifestyle
• Activity habits
• Degenerative disease
• Previous injury

Question 21

What commonly observed posture can be seen in people who adopt long-term seated positions?

Answer 21

• Thoracic hyperkyphosis with lengthened middle trapezius and rhomboids
• Protracted shoulders and shortened pectorals
• Extended cervical spine and shortened upper trapezius
• Posteriorly tilted pelvis and flexon

Question 22

What common posture dysfunction might you see in someone performing a plank exercise who is exhibiting core muscles weakness?

Answer 22

Hyperlordosis or hyperkyphosis

Question 23

What are the general aims of static maintenance stretching as compared to static developmental stretching?

Answer 23

Static maintenance stretching is used to maintain the normal length of the muscle whereas static developmental stretching is used in flexibility training to develop the length of the fibres themselves, thereby increasing range of movement of the joint.

Question 24

Why is static stretching generally not used in a warm-up?

Answer 24

• Dose little to prepare muscles for dynamic activity and could actually be detrimental to performance as it reduces the power output of muscles.
• Dose not decrease the incidence of injury and may actually predispose to injury.

Question 25

Describe the reciprocal inhibition mechanism and why it is important within active stretching.

Answer 25

The tension of the agonists in an active stretch helps to relax the muscles being stretched (the antagonists) by reciprocal inhibition. Active stretching increases active flexibility and strengthens the agonistic muscles.

Question 26

When is it most appropriate to use dynamic stretching during an exercise session?

Answer 26

Dynamic stretching should be performed after some form of pulse-raising/temperature-raising warm-up.

Question 27

What dose PNF stand for?

Answer 27

Proprioceptive neuromuscular facilitation

Question 28

What is the inverse stretch reflex?

Answer 28

Inverse stretch reflex: a reflex action mediated by the Golgi tendon organs that, when the organs are stimulated by a prolonged stretch, cause the stretched muscle to relax.

Question 29

Ligaments of the spine

Answer 29

* Anterior longitudinal – prevents excess extension of the spine. * Posterior longitudinal – prevents excess flexion of the spine. * Interspinous – prevents excess flexion of the spine. * Intertransverse – prevents excess lateral flexion of the spine.

Question 30

Deep muscles of the spine

Answer 30

Intertransversarii: * Attached between the transverse processes of the spine * Helps bring about lateral flexion * Controls smaller movements between vertebrae Interspinalis: * Attached between the spinous processes of the spine * Helps bring about extension of the spinal segments * Controls smaller movements between vertebrae Rotatores: * Attached from spinous process of one vertebrae to the transverse process of the vertebrae immediately below * Helps bring about rotation between spinal segments * Controls smaller movements between vertebrae

Question 31

Types of stretching

Answer 31

Static stretching * Maintenance stretch – maintains flexibility. * Development stretch – increases flexibility. Dynamic stretching * Effective as part of warm-up. * Promotes blood flow and elasticity. * Reduces risk of injury. Proprioceptive neuromuscular facilitation stretching (PNF) * Uses phases of static stretching followed by muscular contraction. * Should only be applied to thoroughly warm muscles and by an experienced practitioner.