Core Training Flashcards
These are the group of muscles that attach directly to the vertebrae and consist of primarily type 1 fibers with a high density of muscle spindles. They are responsible for intervertebral and intersegmental stability and work to limit excessive compressive, shear, and rotational forces btw spinal segments. Also aid in proprioception and postural control bc of high density of muscle spindles.
Local stabilization system
The structures that make up the lumbo-pelvic-hip complex (LPHC), including the lumbar spine, the pelvic girdle, abdomen, and the hip joint.
Core
What are the local stabilization muscles? (5)
Transverse Abdominis Internal oblique Lumbar multifidus Pelvis floor muscles Diaphragm
In this muscles system, the muscles attach from the pelvis to the spine and act to transfer loads btw the upper extremity and lower extremity, provide stability btw the pelvis and spine, and provide stabilization and eccentric control of the core during functional movements.
Global stabilization system
What are the muscles of the global stabilization system? (7)
Quadratus lumborum Psoas major External oblique Portions of internal oblique Rectus abdominis Gluteus medius Adductor complex
What are the muscles of the Movement System? (4)
Latissimus dorsi
Hip flexors
Hamstring complex
Quadriceps
This movement system includes muscles that attach the spine and/or pelvis to the extremities. Primarily responsible for concentric force production and eccentric deceleration during dynamic activities.
The Movement System
A maneuver used to recruit the local core stabilizers by drawing the navel in towards the spine.
Drawing-in maneuver
Occurs when you have contracted both the abdominal, lower back, and buttock muscles at the same time.
Bracing
What is the first level of core training in the OPT model, give examples.
Core stabilization training. Spend 4 weeks here first. Focus in drawing in and then bracing during exercises. Marching Floor bridge Floor prone cobra Prone iso-ab (plank)
What is the second level of core training in OPT?
Core strength- phases 2, 3, 4 Involve a more dynamic eccentric and concentric movement of the spine throughout a full range of motion while using the core activation techniques learned in the first phase. Ball crunch Back extensions Reverse crunch Cable rotations
What is the third core training phase in OPT?
Core power-phase 5 Designed to improve the rate of force production of the core muscles. Rotation chest pass Med ball pullover throw Front med ball oblique throw Soccer throw
