Chapter 9 - Core Training Concepts Flashcards Preview

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Flashcards in Chapter 9 - Core Training Concepts Deck (36):
1

Core Training Objective

To uniformly strengthen the deep and superficial muscles that stabilize, align, and move the trunk of the body

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Core Definition

The structures that make up the LPHC, including the the lumbar spine, pelvic girdle, and hip joint

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Core and COG

Core is where the body's center of gravity is located and where all the movement originates

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3 Systems of Core Musculature

Local stabilization system, global stabilization system, movement system

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Local Stabilization System

Muscles that attach directly to the vertebrae

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Local Stabilization System Function

Intervertebral and intersegmental stability and work to limit excessive compressive, shear, and rotational forces between spinal segments

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Muscles of the Local Stabilization System

-Transversus Abdominis
-Internal Oblique
-Lumbar Multifidus
-Pelvic Floor Muscles
-Diaphragm

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Global Stabilization System

Muscles that attach from the pelvis to the spine

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Global Stabilization System Function

Transfer loads between the upper and lower extremity, provide stability between the pelvis and spine, and provide stabilization and eccentric control of the core during functional movements

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Muscles of the Global Stabilization System

-Quadratus Lumborum
-Psoas Major
-External Obliques
-Portions of Internal Oblique
-Rectus Abdominis
-Gluteus Medius
-Adductor Complex

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Movement System

Muscles that attach the spine and/or pelvis to the extremities

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Movement System Function

Primarily responsible for concentric force production and eccentric deceleration during dynamic activities

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Muscles of the Movement System

-Latissimus Dorsi
-Hip Flexors
-Hamstring Complex
-Quadriceps

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Synergistic Functioning of the Core

Enhance stabilization and NM control. Do not effectively achieve this in isolation

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Core Progressions

Must work systems from inside out (Local -> Global -> Movement)

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Importance of Properly Training the Stabilization Systems

-The stabilization system has to be operating with maximal efficiency to effectively use the strength, power, and endurance that has been developed in the prime movers
-If the movement system is strong and the stabilization systems are weak the body will sense imbalances and forces are not transferred or used properly

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Trunk Muscle Weakness

Independent risk factor for developing low back pain

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Core Training and LBP

Large role and impact in the prevention and rehabilitation of back and lower extremity pain

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Drawing-In Manuever

A maneuever used to recruit the local core stabilizers by the drawing the navel in toward the spine
-Increases EMG activity during pelvic stabilization and transverse abdominis activation

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Pelvo-Ocular Reflex

The body's effort to realign the eyes when the head protrudes forward during movement
-Increases compressive forces in the cervical spine and can lead to pelvic instability and muscle imbalances

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Bracing

The co-contraction of global muscles such as rectus abdominis, external obliques, and quadratus lumborum

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Guidelines for Core Training

-Should be systematic, progressive, functional, and emphasize the entire muscle action spectrum
-Initially create a proprioceptively enriched environment selecting the appropriate exercise to elicit a maximal training response

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Designing a Core Training Program

Increasing proprioceptive demand by using a multisensory environment and using multiple modalities is more important that external resistance

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Client Progression

The client progresses once mastery of the exercises in the previous level have been achieved while demonstrating intervertebral stability and LP stability

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Appropriate Intervertebral Stability

Able to maintain the drawing in position while performing various exercises

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Appropriate Lumbopelvic Stability

Able to perform function movement patterns without excessive spinal motion

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3 Levels of Core Training

stabilization, strength, power

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Core-Stabilization Training

Phase 1, exercise involves little motion through the pelvis and spine

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Core Stabilization Purpose

Designed to improve NM efficiency and intervertebral stability, focusing on drawing-in and bracing during exercises

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Sample Core Stabilization Exercises

Marching, floor bridge, floor prone cobra, prone-iso ab (planks)

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Core Strength

Phases 2,3,4, Involves more dynamic eccentric and concentric movements of the spine throughout a full ROM while clients perform drawing-in and bracing techniques

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Core Strength Purpose

Designed to improve dynamic stabilization, concentric strength, eccentric strength, and NM efficiency of the entire kinetic chain

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Sample Core Strength Exercises

ball crunch, back extensions, reverse crunch, cable rotations

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Core Power

Phase 5, exercises are designed to improve the rate of force production of the core musculature

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Core Power Purpose

Prepares an individual to dynamically stabilize and generate force at more functionally applicable speeds

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Sample Core Power Exercises

Rotation chest pass, ball MB pullover throw, front MB oblique throw, soccer throw