Chapter 16 Flashcards
What are the functional outcomes of core training programs?
The critical sequence is:
Intervertebral stability - > Lumbopelvic stability - > Movement efficiency
Write down all the muscles in the local stabilization system as well as their muscle fiber types.
Muscles of the local stabilization system are primarily type I (slow twitch).
• Transverse abdominis
• Internal oblique
• Lumbar multifidus
• Pelvic floor muscles
• Diaphragm
What do low back pain and the muscles of the core have in common?
When a person has back pain, do they usually have a weak core?
People with lower back pain typically have a weak core. A weak core results in the lack of stabilization and unwanted motion in the vertebrae, increasing forces through the LPHC that may result in lower back pain and injury.
What is Electromyography (EMG)? What does it find?
This EMG is a procedure for measuring electrical conducting function of the nerves in your muscles. The test is used for identifying the differences in muscles or muscles group activation when doing different exercises or movements. This is used in a variety of exercise patterns for research.
Memorize the drawing-in maneuver. What does the drawing-in maneuver activate?
The drawing-in maneuver is used to activate the local stabilization system by drawing the navel toward the spine. This can be used in order to maintain the spine in a neutral position and avoid having the lower back arch as movement compensation.
Three separate exercises for core stabilization?
-Exercise-
Two leg floor bridge
-Movement-
Preparation
1. Lie supine on the floor with knees bent, feet flat on floor, and shoulder- width apart and toes pointing straight ahead.
Movement
2. Lift pelvis off the floor until the knees, hips, and shoulders are in line. 3. Slowly lower pelvis to the floor.
4. Repeat as instructed.
-Exercise-
Floor prone cobra
-Movement-
Preparation
1. Lie prone on the floor.
Movement
2. Activate gluteal muscles, and pinch shoulder blades together.
3. Lift chest off the floor with thumbs pointed up, and arms externally rotated as illustrated.
4. Hold for 1–2 seconds.
5. Slowly return the body to the ground, keeping chin tucked. 6. Repeat as instructed.
-Exercise-
Prone iso abs (plank)
-Movement-
Preparation
1. Lie prone on the floor with feet together and forearms on the ground.
Movement
2. Lift the entire body off the ground until it forms
a straight line from head to toe, resting on forearms and toes.
3. Hold for the desired length of time, keeping chin tucked and back flat. 4. Repeat as instructed.
Three separate exercises for Core strength exercises?
-Exercise-
Ball crunch
-Movement-
Preparation
1. Lie supine on a stability ball (ball under low back) with knees bent at a 90-degree angle.
Place feet flat on floor shoulder-width apart and toes are pointing straight ahead. Allow back to extend over the curve of the ball. Cross arms across chest or place hands behind ears or head.
Movement
2. Slowly crunch upper body forward, raising shoulder blades off the ball.
3. Slowly lower upper body over the ball, returning to the start position.
4. Repeat as instructed. To progress, perform as a long-lever exercise (arms raised overhead).
-Exercise-
Back extension
-Movement-
Preparation
1. Lie prone on a back-extension bench with legs straight and shoulders-width apart and toes pointing straight ahead.
2. Place pads on thighs and cross arms over the chest or hands behind ears.
Movement
3. Activate gluteal muscles, tuck chin, and retract shoulder blades.
4. Slowly lower upper body toward the ground to end range.
5. Raise the upper body to a neutral position, keeping chin tucked and shoulder blades retracted and depressed.
6. Repeat as instructed.
-Exercise-
Reverse crunch
-Movement-
Preparation
1. Lie supine on a bench with hips and knees bent at a 90-degree angle, feet in the air, and hands gripping a stable object for support.
Movement
2. Lift hips off the bench while bringing the knees toward the chest.
3. Slowly lower the hips back to the start position.
4. Repeat as instructed.
Three separate exercises for Core power exercises?
-Exercise-
Rotation chest pass
-Movement-
Preparation
1. Stand upright with feet shoulders-width apart and toes pointing straight ahead.
2. Hold a medicine ball (between 5 and 10% of body weight).
Movement
3. Use abdominal muscles and hips to rotate the body quickly and explosively 90 degrees. As body turns, pivot back leg and allow it to go into triple extension (hip extension, knee extension, and ankle plantar flexion).
4. Throw medicine ball with the rear arm extending and applying force.
5. Catch and repeat as quickly as can be controlled.
-Exercise-
Ball medicine ball pullover throw
-Movement-
Preparation
1. Lie on a stability ball (ball under low back) with knees bent at a 90-degree angle, feet flat on the floor, and toes pointing straight ahead.
2. Hold a medicine ball (between 5 and 10% of body weight) overhead with arms extended.
Movement
3. Quickly crunch forward, throwing the medicine ball against the wall or to a partner.
4. As the ball releases, allow arms to follow through completely.
5. Catch ball and repeat.
-Exercise-
Soccer throw
-Movement-
Preparation
1. Stand holding a medicine ball (5-10% of body weight) overhead, as illustrated.
Movement
2. Quickly throw the medicine ball toward the floor, allowing the arms to follow through.
3. Repeat.
Memorize and write down how to perform a rotation chest pass/triple extension. During the rotation chest pass, what is the position of the back leg? (use the internet and the videos in the text to fill this out)
Memorize the [Rotation Chest Pass]
The back leg is in triple extension (hip extension, knee extension, and ankle plantarflexion).
Write down all of the functions of the core. In order to dynamically stabilize the LPHC complex, do all core muscles need to work together?
Core musculature can be broken up into three separate groups. All three of these groups have a separate function. These three groups are the local stabilization system, the global stabilization system, and the movement system.
• Local stabilization system: Provide support from vertebra to vertebra.
• Global stabilization system: Is responsible for transferring loads between upper and lower extremities.
• Movement system: Responsible for Concentric force production and eccentric deceleration during dynamic activity.
All of the muscles of the core collectively work together to provide dynamic stabilization and neuromuscular control of the LPHC.
Write down all of the muscles of the global stabilization system.
The global stabilization system includes the following muscles:
• Quadratus lumborum
• Psoas major
• External oblique
• Internal oblique (portions)
• Rectus abdominis
• Gluteus medius
• Adductor complex
Write down all of the muscles in the movement system.
The movement system includes the following muscles:
• Latissimus dorsi
• Hip flexors
• Hamstring complex
• Quadriceps
