Lecture 5 - Core control and CV fitness Flashcards
(51 cards)
Importance of a stable core (2)
Link between upper and lower body
Transfer of forces
Anterior part of “The box”
Abdominal
Posterior part of “The box”
Glutes/erector spinae
Superior part of “The box”
Diaphragm
Inferior part of “The box”
Pelvic floor and hip musculature
What is the length of “The box”?
From rib flare to ASIS in line
Helps with segmental stability of the lumbar spine
The inner unit
When worked properly, the muscles of the inner unit provide what?
The increased joint stiffness and stability to the spine, pelvis, and rib cage
Acts as a corset to provide a stable platform for larger muscles and decrease shear forces created
The inner unit
What muscles make the local muscles of the lumbar spine?
Multifidus, psoas major, transverse abdominis, quadratus lumborum, diaphragm, internal obliques, iliocostalis and longissimus
What muscles make the global muscles of the lumbar spine?
Rectus abdominis
External oblique
Internal oblique (ant. fibers)
Iliocostalis
Name the McGill big 3 exercises?
Curl up
Side plank
Birddog
When exercise programming for rehab, what do you begin with?
Re-establishing motor control (coordination)
Give an example of coordination exercise?
Deadbug with legs and arms alternating
What makes up the anterior oblique system?
Internal and external obliques, the contralateral adductors, and the abdominal fascia in between
What makes up the posterior oblique chain?
Latissimus dorsi, gluteus maximus and thoracolumbar fascia
T or F: Do not use anti-rotation exercises to start
False, use it to start!!!
Goal of beginner oblique exercises in basic words
Resisting some kind of weight from going into a certain direction/rotation by using our core muscles
Examples of rotational exercises
Woodchippers
Lawn movers
Russian twist
Name examples of swiss ball exercises for core stability
- Plank on SB
- Side plank on SB (feet vs elbow vs hands)
- Ball pass to legs laying on your back
- Glute bridge feet or back on ball – stabilizing core
- Side plank with arm mvt
- Dead bug with SB
- Adductor contraction on SB + hold core stable (isometric)
- Plank + moutain climbers on SB (knee tucks)
- Pike plank on SB
Name examples of dumbbell exercises for core stability
- Farmers carry (SA, DA, OH)
- Side plank reach with DB
- Plank thread the needle
- Plank rows with DB
- Russian twist with DB (seated, on bench, on SB, pallof press style)
- Around the worlds with DB or KB
Name examples of BOSU exercises for core stability
- Side plank
- Front plank
- One knee on bosu
- Russian twist
- V ups
- Hold a squat/stability
- Deadbug on bosu
Name examples of cable machine core stability exercises
Anything with the pulley and anti-rotational or rotational motions
Should we mostly use static or dynamic core stability exercises?
More dynamic because it is more specific to sports settings since it’s rare that we are static in sport