Core training Flashcards
What are the major anterior muscle groups that make up the core?
Transverse abdominis and rectus abdominis
What are the lateral muscle groups that make up the anatomical core?
Internal and external obliques
What are the posterior muscle groups that make up the anatomical core?
Multifidus, quadratus lumborum, erector spinae.
What is the purpose of the transverse abdominus(TA)?
forced expiration and stablization.
What is the purpose of the internal/external obliques?
Lateral flexion, rotation, and trunk flexion.
What does the rectus abdominis do?
Trunk flexion
What is the purpose of the core?
Stability and balance, protection of internal organs/spine. Helps maintain posture and keep spine neutral, DNS breathing, low back support, rotation and transferring power from lower body to upper body.
What would likely cause lower back pain?
weak glutes, poor hamstring flexibility, tight hips, repetitive flexion/rotation movements at end ROM, gait asymmetries, sedentary life/job, compensating for upper back, chronic conditions, poor sleeping positions, lumbar hyperextension, and overweight/pregnancy.
How can one practice spine hygiene?
Perform exercises that emphasize core endurance vs strength.
What kind of activities help with spine hygiene?
Bracing, proper breathing, knowing how to keep a neutral spine, mobility, proper moving/lifting techniques, avoiding end range flexion/rotation with loads.
What is the first focus for core training?
Diaphragmatic breathing
What are some exercises and progressions for core?
abdominal bracing
bird dog, side plank, mcGill curl-up.
spine friendly core exercises that resist forces/transmit forces from lower to upper body. ex. farmer carries, chops, pallof press, KB swings.
What is a good exercise prescription to start core training?
3-5 reps; 3-10sec contractions; 3-5sec rest.
increasing once client is able to hold for 10secs.
