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10 Cards in this Set
- Front
- Back
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Core musculature |
The structures that make up the lumbo-hip-pelvic complex LPHC. Lumbar spine, the pelvic girdle, abdomen, and the hip joint |
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Local stabilization system |
Muscles that attach directly to the vertabrae. Limits excessive, compressive, shear, and rotational forces between spinal segments.
Made up of: transverse abdominis, internal obliques, multifidus, pelvic floor musculature, and diaphram |
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Global stabilization system |
Attach from the pelvis to the spine. Transfer loads between upper extremity and lower extremity
Made up of: Quadratus lumborum, posas major, external obliques, portions of the internal oblique, rectus abdominis, gluteus medius, and adductor complex |
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Movement system |
Muscles that attach the spine and/or pelvis to the extremities. Responsible for concentric force production and eccentric deceleration during dynamic activities.
Made up of: latissimus dorsi, hip flexors, hamstring complex, quadriceps |
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Drawing-in maneuver |
Used to recruit the local core stabilizers by drawing the navel in toward the spine |
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Bracing |
Contracting both the abdominal, lower back, and buttock muscles at the same time |
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Levels of core training |
1) Core stabilization training 2) Core strength training 3) Core power training |
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Core stabilization training |
Involves little motion through the spine/pelvis. Designed to improve neuromuscular efficiency and intervertebral stability.
4 weeks
EX: Marching, floor bridge, prone cobra, plank |
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Core strength training |
Invovles more dynamic eccentric and concentric movements of the spine throughout a full ROM.
4 weeks
EX: Ball crunch, back extensions, reverse crunch, cable rotations |
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Core power training |
Designed to improve the rate of force production of the core musculature. Prep a person to stabilize and generate force
EX: Rotation chest pass, medicine ball pullover throw, front ball throw, soccer throw |
