CHAPTHER 5: CORE MUSCLES

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CHAPTHER 5: CORE MUSCLES

5.4 ROLES OF MUSCULAR STRENGTH AND ENDURANCE

ROLES OF CARDIOVASCULAR ENDURANCE

Specific exercise can be done

Par Cours

Fartlek training

Interval Training

Continuous Training

Training effects on the cardiovascular system

Increased capillarization

Decrease recovery time

Unchanged cardiac output

Increased stroke volume

Decreased heart rate at specific workloads

Decrease in resting heart rate

CARDIOVASCULAR COMPONENTS 1.Heart 2.Blood Vessels 3.Blood

DEFINITION Ability to perform whole-body activities for extended periods of time without undue fatigue

TECHNIQUE OF RESISTANCE TRAINING

Plyometric Exercise

Isokinetic Exercise

Progressive Resistive Exercise

Isometric Exercise

PHYSIOLOGY OF STRENGTH DEVELOPMENT

Other physiological adaptation to resistance exercise

Maximal oxygen uptake improved

Mineral content of bone increased

Tendon & ligament increased

Muscle Hyperthrophy

FACTORS THAT DETERMINE LEVELS OF MUSCULAR STRENGTH AND ENDURANCE

Fast twitch vs slow twitch fibers

Overtraining

Age

Biomechanical consideration

Number of muscle fiber

Size of the muscle

TYPES OF SKELETAL MUSCLE CONTRACTION

Eccentric

Concentric

Isometric

MUSCULAR STRENGTH VS MUSCULAR ENDURANCE

Endurance Relatively lighter weights with a greater number of repetitions.

Strength Heavier weights with a lower number of repetitions

Muscular endurance Ability to perform repetitive muscular contractions against some resistance for an extended period of time

Muscular strength Ability of a muscle to generate force against some resistance

PROPRIOCEPTION AND FLEXIBILITY

SPECIFIC EXERCISE

Type of exercise to increase flexibility

Active Exercise

Passive Exercise-

Static Stretching

Dynamic Stretching

Types of exercise enhance to enhance proprioception

Plyometric Movements And Drills

Strengthening Exercises

Exercises Whiles Closing The Eyes

Balancing Exercise

IMPORTANCE

Importance of Flexibility exercise

Helps to heal and prevent back pain

Improve performance in physical activities

Increase range of motion

Importance of Proprioception exercise

Maintains joint stability through the feedback of position and movement sense, and assists in coordination of movement

Help in body balancing

Improve both movement of speed and position

DEFINITION

WHAT IS FLEXIBILITY

Ability to move a joint or series of joint through a full, non restricted, paint free range of motion

WHAT IS PROPRIOCEPTION

Proprioceptors are sensors that provide information about joint angle, muscle length and muscle tension

The sense of knowing where your body part is in space

5.1 FUNCTION OF CORE MUSCLE

GUIDELINE FOR CORE STABILIZATION

Core Stabilization Program

Level 3: POWER

Level 2: STRENGTH

Level 1: STABILIZATION

Exercise progression

1.Slow to fast 2.Simple to complex 3.Stable to unstable 4.Low force to high force 5.Eyes open to eyes closed 6.General to specific 7.Static to dynamic

Exercise selection

Activity specific

Proprioceptively rich program

Stress multiple planes

Challenging

Safe

Program variation

Duration and frequency

Feedback

Amount of control & speed

Body position

Load

Range of motion

Plane of motion

Goal of program

To develop optimal levels of functional strength & stabilization

Emphasize muscle contraction spectrum

Isometric (dynamic stabilization)

Eccentric (force reduction)

Concentric (force production)

THE CORE

Postural Consinderation

Segmental deficit results in predictable dysfunction

Core functions to maintain postural alignment & dynamic postural equilibrium

Core stabilization concepts

1.The body’s stabilization system should utilize the strength, power, neuromuscular control, and muscular endurance in the prime mover. 2.If the extremity are strong, the core are weak, there will be not enough force can be produce. 3.A weak core is fundamental of inefficient movement (biomechanics) and lead to injury. 4.If neuromuscular efficiency is GOOD, it allows body to decelerate gravity, ground reaction forces, and momentum at the right joint, right plane and at the right time.

Neuromuscular efficiency

1. Ability of CNS to allow agonists, antagonists, synergists, stabilizers & neutralizers to work efficiently & interdependently 2. Established by combination of postural alignment & stability strength 3. Optimizes body’s ability to generate & adapt to forces 4. Dynamic stabilization is critical for optimal neuromuscular efficiency

FUNCTIONAL ANATOMY OF CORE MUSCLE

HIP MUSCLE

Hamstring

▪ Concentrically flex the knee, extend the hip & rotate the tibia ▪ Eccentrically decelerate knee extension, hip flexion & tibial rotation ▪ Work synergistically with the ACL to stabilize tibial translation

Gluteus Maximus

▪ Accelerate hip extension & external rotation ▪ Decelerate hip flexion & internal rotation ▪ Decelerates tibial internal rotation with Tensor Fascia latae (TFL) ▪ Stabilizes sacroiliac (SI)joint

Gluteus Medius

▪Frontal plane stabilizer ▪Controls femoral adduction & internal rotation

Psoas

• Produces hip flexion, external rotation, lumbar extension, lateral flexion, and rotation. • Decelerates hip extension, and internal rotation

ABDOMINAL MUSCLE

Transverse abdominus

Ttabilization against rotations and translational

Internal obliques

Ipsilateral rotation, lateral flexion, decelerates extension, rotation, and lateral flexion

External obliques

Contralateral rotation and ipsilateral lateral flexion, decelerate trunk extension, and lateral flexion

Rectus abdominus

Decelerates trunk flexion and lateral flexion

LUMBAR SPINE MUSCLES

Latissumus dorsi

to pull the arm towards the pelvis

Quadratus lumborum

Extends, stabilises, and laterally flexes the lumbar spine

Erector spinae

provide intersegmental stabilization

Transversospinalis group

connect and stabilize vertebra

DEFINITION OF CORE MUSCLE

Efficient core allows for:

a) Maintenance of normal length-tension relationships b) Maintenance of normal force couples c) Maintenance of optimal arthro kinematics d) d) Optimal efficiency in entire kinetic chain during movement

Location of center of gravity (CoG)

Lumbo-pelvic-hip complex