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14 Cards in this Set
- Front
- Back
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Define and articulate the importance of core strength and midline stabilization
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Core strength refers to the use of stabilizer muscles to setup for the movements that occur with the larger muscle groups. Midline Stabilization is the capacity to maintain neutral spine (resist flexion of spine or hyperextension of the trunk/back) under load. Deviation from neutral spine sets the athlete up for potentially less function and less force generation
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Identify the primary role of the abdominals
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Abdominals primary role is midline stabilization, not trunk flexion; stabilize the torso from over extension.
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Identify the primary muscles of the core
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abs
erectors hip flexors |
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Define and identify flexion and extension about a given joint
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Flexion- decrease angle of joint
Extension- increase angle of joint |
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Articulate the GHD Hip Extension exercise used in CrossFit and how to perform them including primary points of performance
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Hip extension - Posterior position, hip in front of the pad, allows full ROM hip flexion/extension; dynamic hips, static trunk
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Articulate the GHD Back Extension exercise used in CrossFit and how to perform them including primary points of performance
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Back extension - Posterior position, hip on pad, full ROM is intentional loss of lumbar curve, 1 vertebrae at a time down stops @ hip, then back up; static hips, dynamic trunk
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Articulate the GHD Hip/Back Extension exercise used in CrossFit and how to perform them including primary points of performance
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Hip/Back extension - Posterior position, hip in front of pad, full ROM is intentional loss of lumbar curve, 1 vertebrae at a time down including opening the hips, then reverse back up; dynamic hip & trunk
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Articulate the GHD sit-up exercise used in CrossFit and how to perform them including primary points of performance
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GHD Sit-up - anterior position, hip in front of pad; incrementally develop ROM & capacity to parallel (spotter if necessary) then into full ROM past parallel - bent knee descent, then explosive hip extension; sharply straighten knee w/ quadriceps/hip flexors.
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Describe a progression for introducing an athlete to the GHD
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Start with a AB mat then reintroduce the GHD machine only going to 1/2 extension, until better core strength is developed
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Describe how to scale the foundational GHD exercises for any level of athlete
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initialy just hold in superman position. Then lower few inches until comfortable and slowly increase ROM
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Identify what musculature and how it is used for the foundational GHD exercises
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abdominals & hip flexors
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Understand how the movements of the GHD are similar or dissimilar to the nine foundational movements
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Hip extension - dynamic hip, static trunk
Back extension - static hip, dynamic trunk Hip/Back extension - dynamic hip & trunk GHD Sit-up - dynamic hips, static trunk |
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Articulate the benefits of GHD work
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develops kinesthetiic awareness / body control
develops communication/language of flexion, extension not training under load builds athletic confidence; think mechanics, consistency, then intensity. |
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Articulate how the GHD requires core strength
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by working the abdominals isometrically
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