Ch. 6 Core Training Concepts Flashcards
Core
structures that make up the lumbo-pelvic-hip complex
Core stability
overall LPHC stability derived from local and global stabilization musculature
Local core stabilizers
muscles attaching directly to vertebrae
Global core stabilizers
muscles attaching from spine to pelvis; movement muscles that help stabilize LPHC with isometric contractions
Movement system
core muscles that attach the spine or pelvis to the extremities
Drawing-in maneuver
drawing the navel in toward the spine; recruits local core stabilizers
Bracing
co-contraction of the abdominal, lower back, and gluteal muscles
Stabilization and Movement Systems: Local Stabilization System
Transversus abdominis
Internal oblique
Lumbar multifidus
Pelvic floor muscles
Diaphragm
Stabilization and Movement Systems: Global System
Quadratus lumborum
Psoas major
External oblique
Portions of the internal oblique Rectus abdominis
Gluteus medius
Adductor complex:
• Adductor magnus
• Adductor longus
• Adductor brevis
• Gracilis
• Pectineus
Stabilization and Movement Systems: Movement System
Latissimus dorsi
Hamstrings
Quadriceps
The deep longitudinal sub- system:
• Erector spinae
• Thoracolumbar fascia
• Sacrotuberous ligament
• Biceps femoris
The posterior oblique sub- system:
• Gluteus maximus
• Latissimus dorsi
• Thoracolumbar fascia
The anterior oblique sub- system:
• Oblique muscles (internal and external)
• Adductor complex
• Hip external rotators
The lateral sub-system:
• Gluteus medius
• Tensor fascia latae
• Adductor complex
• Quadratus lumborum
Functional Strength
ability of neuromuscular system to produce dynamic eccentric, concentric, and isometric stabilization actions quickly and efficiently during functional movement
Core-stabilization exercises
little-to-no motion through the pelvis and spine; used in Stabilization Level of OPT model
Core-strength exercises
more dynamic eccentric and concentric movement of spine; full ROM using drawing-in and bracing; used in Strength Level of OPT model
Core-power exercises
improve core musculature rate of force production; dynamic force at functionally applicable speeds; used in Power Level of OPT model
Core Program Design Parameters: OPT Level: Stabilization
Phase: 1
Example Exercises: 1–4 Core-stabilization
Leg floor bridge, Prone iso-abs, Floor cobra
Sets/Reps: 1–3 sets × 12–20 reps
Tempo: Slow (4/2/1)
Rest: 0-90 s
Core Program Design Parameters: OPT Level: Strength
Phase: 2, 3, 4
Example Exercises: 0–4 Core-strength
Tubing rotation, Floor crunches, Bench knee-ups
Sets/Reps: 2–3 sets × 8–12 reps
Tempo: Medium (3/2/1 – 1/1/1)
Rest: 0-60 s
Core Program Design Parameters: OPT Level: Power
Phase: 5,6
Example Exercises: 0–2 Core-power
Rotational chest pass, Medicine ball, Overhead throw
Sets/Reps: 2–3 sets × 8–12 reps
Tempo: Explosive
Rest: 0-60 s
Several studies have concluded that individuals with low back pain suffer from weakness of which of the following extensor muscles?
Erector spinae
Which of the following is an example of a core-power exercise?
Side oblique throw
What is the appropriate progression when an individual has mastered a kneeling core exercise?
Half-kneeling
What is the appropriate amount of repetitions for a ball cobra?
12 to 20
What is the appropriate tempo for core exercises performed in the Power Level of training?
Explosive
After an athlete has established appropriate amounts of neuromuscular control of his core, to which level can he can progress?
Strength
Which of the following are the core muscles that attach directly to the vertebrae?
Local core stabilizers
