CHAPTER 5

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CHAPTER 5

FUNCTIONS OF CORE MUSCLES

CORE STABILIZATION PROGRAM

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

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

ASSESSMENT OF CORE

function of lower extremity kinetic chain

core

arthrokinematics

muscle imbalances

IMPACT OF CORE STABILIZATION

postural considerations

core stabilization

LUMBAR SPINE MUSCLES

quadratus lumborum

latissimus dorsi

erector spinae

transverse spinalis group

ABDOMINAL MUSCLES

transverse abdominis

internal oblique

external oblique

rectus abdominis

HIP MUSCLES

hamstrings

gluteus maximus

gluteus medius

psoas

ROLES OF MUSCULAR STRENGTH & ENDURANCE

par cours

fartlek training

interval training

continuous training

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

increased capillarization

unchanged Q

increased SV

decrease in RHR

TYPES OF SKELETAL MUSCLE CONTRACTION

eccentric (muscle lengthens)

concentric (muscle shortens in length)

isometric (no change in length)

FACTORS THAT DETERMINE LEVELS OF MUSCULAR STRENGTH & ENDURANCE

overtraining

biomechanical consideration

neuromuscular efficiency

fast twitch vs slow twitch fibers

age

number of muscle fiber

size of the muscle

MUSCLE 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 & FLEXIBILITY

SPECIFIC EXERCISES:

active exercise (no help)

passive exercise (with help)

ballistic stretching

static stretching

dynamic stretching

plyometric movements & drills

strengthening exercises

exercises while closing the eyes

balancing exercise

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

increase blood flow to muscles

improve posture

increase ROM

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

maintains joint stability

improve both movement of speed and position

help in body balancing (balance)