CHAPTHER 5: CORE MUSCLES

Lumbo-pelvic-hip complex

Location of center of gravity (CoG)

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

LUMBAR SPINE MUSCLES

Transversospinalis
group

connect and stabilize vertebra

Erector spinae

provide intersegmental stabilization

Quadratus lumborum

Extends, stabilises, and laterally flexes the lumbar spine

Latissumus dorsi

to pull the arm towards the pelvis

ABDOMINAL MUSCLE

Rectus abdominus

Decelerates trunk flexion and lateral flexion

External obliques

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

Internal obliques

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

Transverse abdominus

Ttabilization against rotations and
translational

HIP MUSCLE

Psoas

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

• Decelerates hip
extension, and internal
rotation

Gluteus Medius

▪Frontal plane stabilizer
▪Controls femoral
adduction & internal
rotation

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

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

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

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.

Postural Consinderation

Core functions to maintain postural alignment & dynamic postural
equilibrium

Segmental deficit results in predictable dysfunction

Emphasize muscle contraction spectrum

Concentric (force production)

Eccentric (force reduction)

Isometric (dynamic stabilization)

Goal of program

To develop optimal levels of
functional strength & stabilization

Program variation

Plane of motion

Range of motion

Load

Body position

Amount of control & speed

Feedback

Duration and frequency

Exercise selection

Safe

Challenging

Stress multiple planes

Proprioceptively rich program

Activity specific

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

Core Stabilization Program

Level 1: STABILIZATION

Level 2: STRENGTH

Level 3: POWER

WHAT IS PROPRIOCEPTION

The sense of knowing where your
body part is in space

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

WHAT IS FLEXIBILITY

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

Importance of Proprioception exercise

Improve both movement of speed and
position

Help in body balancing

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

Importance of Flexibility exercise

Increase range of motion

Improve performance in physical activities

Helps to heal and prevent back pain

Types of exercise enhance to enhance proprioception

Balancing Exercise

Exercises Whiles Closing The Eyes

Strengthening Exercises

Plyometric Movements And Drills

Type of exercise to increase flexibility

Dynamic Stretching

Static Stretching

Passive Exercise-

Active Exercise

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

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

Strength
Heavier weights with a lower number of repetitions

Endurance
Relatively lighter weights with a greater number of
repetitions.

Isometric

Concentric

Eccentric

Size of the muscle

Number of muscle fiber

Neuromuscular efficiency

Biomechanical consideration

Age

Overtraining

Fast twitch vs slow twitch fibers

Muscle Hyperthrophy

Other physiological adaptation to resistance
exercise

Tendon & ligament increased

Mineral content of bone increased

Maximal oxygen uptake improved

Isometric Exercise

Progressive Resistive Exercise

Isokinetic Exercise

Plyometric Exercise

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

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

Training effects on the cardiovascular system

Decrease in resting heart rate

Decreased heart rate at specific workloads

Increased stroke volume

Unchanged cardiac output

Decrease recovery time

Increased capillarization

Specific exercise can be done

Continuous Training

Interval Training

Fartlek training

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