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26 Cards in this Set
- Front
- Back
Core |
The structure that make up the LPHC, including lumbar spine, pelvic girdle, abdomen and hip joint |
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1. Local Stabilizers 2. Global Stabilizers 3. Movement System |
What are the 3 divisions of the core system |
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Drawing-in Maneuver |
A maneuver used to recruit the local core stabilizers by drawing the naval in toward the spine |
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Drawing-in Maneuver, Technique |
1. Pull region just below the navel toward the spine 2. Keep cervical spine in neutral position (If head draws forward, sternocleidomastoid is recruited which increases compression forces in the cervical spine and can lead to pelvic instability) |
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Bracing |
Occurs when you have contracted both the abdominal, lower back and buttock muscles at the same time |
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Designing Core Training Program: Goals |
1. Develop optimal levels of neuromuscular efficiency, stability, and functional strength 2. Increase proprioceptive demand which is more important than increasing the eternal resistance 3. Focus on function (quality over quantity) |
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Designing Core Training Program: Strategy |
1. Client begins at highest level they can maintain stability and neuromuscular control 2. Client progresses through the program once mastery of exercises in the previous level is achieved 3. Sequence is Critical |
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1. Intervertebral Stability (Core-Stabilization) 2. Lumbopelvic Stability (Core Strength) 3. Movement efficiency (Core Power) |
Sequence of core training |
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1. Marching 2. Floor Bridge 3. Floor Prone Cobra 4. Prone Iso-ab (hover) |
Levels of Core Training, Core Stabilization Training: Exercises
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Levels of Core Training, Core stabilization exercises: Marching, Technique |
Make sure to keep the abdominal drawn-in throughout the entire movement and the pelvis in a neutral position. Pelvic rotation or abdominal protrusion indicates lack of neuromuscular control of the local core stabilizers |
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Levels of Core Training, Core stabilization exercises: Two Leg Floor Bridge, Safety |
When performing a bridge, do not raise the hips too far up off the floor (hyperextending the low back). This places excessive stress to the lumbar spine. Make sure at the end position, the knees, hips and shoulders are in alignment and the gluteal muscles are fully contracted |
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Levels of Core Training, Core stabilization exercises: Floor prone cobra, Safety |
Do not come too high off the floor (hyperextending the low back) |
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Levels of Core Training, Core stabilization exercises: Prone Iso-abs (Plank), Technique |
Regression options include: 1. Perform in pushup position (plank) 2. Perform in pushup position with knees on the floor 3. Perform with hand on a bench and knees on the floor |
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1. Ball Crunch 2. Back extension 3. Reverse Crunch 4. Cable Rotations |
Levels of Core Training, Core Strength Training: Exercises |
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Levels of Core Training, Core Strength exercises: Ball Crunch, Safety |
Make sure to keep the chin tucked while performing the move. This will take stress off of the muscles of the cervical spine Progression: Lengthen the lever by extending arms overhead |
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Levels of Core Training, Core Strength exercises: Back extension: Safety |
Make sure that at end position, the ankle, knee, hip, shoulders and ears are all in alignment so not to hyperextend that back |
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Levels of Core Training, Core Strength exercises: Reverse Crunch: Technique |
Do not swing the legs. Once client is positioned the lower extremities they should NOT move during the execution. Swinging the legs will in crease momentum, increasing the risk of injury and decreasing the effectiveness of exercise. |
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Levels of Core Training, Core Strength exercises: Cable rotation: Technique |
To decrease stress to the low back, Make sure to pivot back leg into triple extension: 1. Hip extension 2. Knee extension 3. Ankle plantar flexion (extension) Ensures proper neuromuscular efficiency of the muscles that extend the lower extremities (glut max, quads, gastrocnemius and soles) |
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1. Rotation Chest Pass 2. Ball medicine ball (MB) pullover throw 3. Front MB oblique throw 4. Soccer Throw |
Levels of Core Training, Core Power Training: Exercises |
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Levels of Core Training, Core Power exercises: Rotation Chest pass, Safety |
Individuals must demonstrate proper stabilization and strength before performing this. Without it can to lead to movement compensation, muscle imbalances and eventually injury |
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Levels of Core Training, Core Power exercises: Ball Medicin Ball pullover throw, Safety |
Important that an individual has proper extensibility of the lats before performing to decrease stress to lower back and shoulders |
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Levels of Core Training, Core Power exercises: Front medicine ball oblique throw, Safety |
As with all core power, exercise should be as fast as possible while maintaining proper technique |
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Levels of Core Training, Core Power exercises: Soccer Throw, Safety |
It may be easier to perform this exercise using a D-ball (a medicine ball that does not bounce back) or close to a wall for the medicine ball to bounce off of. |
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Number of exercises: 1-4 Sets: 1-4 Reps: 12-20 Tempo: Slow (4/2/1) Rest: 0-90s |
Core Training Program Design, Stabilization |
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Number of exercises: 0-4 Sets: 2-3 Reps: 8-12 Tempo: Medium Rest: 0-60s *Core training for hypertrophy or max strength may be optional though recommended |
Core Training Program Design, Strength |
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Number of exercises: 0-2 Sets: 2-3 Reps: 8-12 Tempo: as fast as can be controlled Rest: 0-60s *Because core is done in the dynamic warmup, and typically included in resistance portion, separate core training may not be necessary |
Core Training Program Design, Power |