CHAPTER 5

PROPRIOCEPTION:
- the sense of knowing where your
body part is in space

help in body balancing (balance)

improve both movement of speed and
position

maintains joint stability

FLEXIBILITY:
- ability to move a joint or series of joint through a
full, non restricted, paint free range of motion

increase ROM

improve posture

increase blood flow to muscles

SPECIFIC EXERCISES:

balancing exercise

exercises while closing the eyes

strengthening exercises

plyometric movements & drills

dynamic stretching

static stretching

ballistic stretching

passive exercise (with help)

active exercise (no help)

MUSCULAR STRENGTH:
- ability of a muscle to generate force against some
resistance

MUSCLE ENDURANCE:
- ability to perform repetitive muscular contractions
against some resistance for an extended period of
time.

FACTORS THAT DETERMINE LEVELS OF MUSCULAR STRENGTH & ENDURANCE

size of the muscle

number of muscle fiber

age

fast twitch vs slow twitch fibers

neuromuscular efficiency

biomechanical consideration

overtraining

TYPES OF SKELETAL MUSCLE CONTRACTION

isometric (no change in length)

concentric (muscle shortens in length)

eccentric (muscle lengthens)

CARDIOVASCULAR ENDURANCE:
- ability to perform whole-body
activities for extended periods of time without
undue fatigue.

decrease in RHR

increased SV

unchanged Q

increased capillarization

SPECIFIC EXERCISES:

continuous training

interval training

fartlek training

par cours

HIP MUSCLES

psoas

gluteus medius

gluteus maximus

hamstrings

ABDOMINAL MUSCLES

rectus abdominis

external oblique

internal oblique

transverse abdominis

LUMBAR SPINE MUSCLES

transverse spinalis group

erector spinae

latissimus dorsi

quadratus lumborum

IMPACT OF CORE STABILIZATION

neuromuscular efficiency

core stabilization

postural considerations

ASSESSMENT OF CORE

muscle imbalances

arthrokinematics

core

function of lower extremity
kinetic chain

CORE STABILIZATION PROGRAM

1) SPECIFIC GUIDELINES:
- muscle contraction spectrum
- program variation
- exercise selection
- exercise progression

2) CORE STABILIZATION PROGRAM:

- LEVEL I (Stabilization)
- eg: lunge, prone cobra, double leg
bridging

- LEVEL II (Strength)
- eg: dying bug, prone hip extension,
stability ball crunches

- LEVEL III (Power)
- eg: weighted ball with single leg jump,
weighted ball with double leg jump, ball
stand extension