Anatomy of the Core

• Module 1 lab worksheets are due this Friday.
• FOL Test 1, covering body orientation, bones, muscle, and joints, is coming soon on February 12th.
• Dress code for labs includes an FHP shirt, name tag, and athletic attire.

Anatomy of the CORE

• Lecture on the anatomy of the core covers key objectives.
• The key objectives include identifying bones, muscles, joints, analyzing core exercises, and how they contribute to the movement.

Key Core Structures

• Key core structures include the spine, sacrum, coccyx, part of the ilium, sternum, and ribs.
• The spine includes the cervical, thoracic, and lumbar regions.

Core Muscles

• Core muscles include the rectus abdominis, external and internal obliques, erector spinae, and transverse abdominis.

Core Movements

• Core movements include the crunch, plank, superman, and Pallof press.

Ribs and Sternum

• True ribs (1-7) directly attach to the sternum.
• False ribs(8-12) indirectly attach to the sternum including two floating ribs (11 and 12).
• Ribs articulate with the thoracic vertebrae at the costotransverse joints.
• Costal cartilage is also a component.
• The sternum consists of the manubrium, body, and xiphoid process.

Spine and Vertebrae

• The spine consists of three main groups of vertebrae: cervical, thoracic, and lumbar.
• The spine connects to the pelvis.
• Cervical vertebrae are C1-C7.
• Thoracic vertebrae are T1-T12.
• Lumbar vertebrae are L1-L5.
• The sacrum is S1-S5 fused.
• The coccyx is at the base of the spine.
• Spinal nerves include cervical C1-8 (one extra), thoracic T1-12, Lumbar L1-5 sacrum S5, and Coccyx C1.
• Cauda equina resembles a horse's tail splitting the spinal cord from L2-S5.

Vertebrae Anatomy

• Vertebrae consist of intervertebral discs, a vertebral body, a transverse process, a spinous process, facet joints, and a foramen (hole).
• The vertebral foramen contains the spinal cord.
• Intervertebral foramen are for nerves.

Vertebrae Types

Cervical Vertebrae

• Cervical vertebrae include the atlas (C1) and axis (C2).
• The pivot joint allows the head to rotate.
• C3-C7 have a smaller body size, made for mobility.

Thoracic Vertebrae

• Thoracic vertebrae T1-T12 are characterized by a medium body size.
• They provide some mobility and stability.
• Large transverse processes accommodate many muscular attachments.
• Costotransverse joints articulate with the ribs.

Lumbar Vertebrae

• Lumbar vertebrae L1-L5 are characterized by a larger body size and are built for stability.
• They have large processes for muscular attachments.

Regional Differences in Vertebrae

• Cervical vertebrae (7) are in the neck and have small, oval, curved faces.
• Cervical vertebrae have transverse foramina and support the skull while stabilizing the brain and spinal cord for controlled head movements.
• Thoracic vertebrae (12) are the chest and feature a medium, heart-shaped structure with flat faces and facets for rib articulations.
• Thoracic vertebrae support the weight of the head, neck, and upper limbs, they also articulate with ribs,.
• Lumbar vertebrae (5) are in the inferior portion of the back and consist of a massive, oval shape with flat faces.
• Lumbar vertebrae support the weight of the head, neck, upper limbs, and trunk.

Muscles of the Core

• The extrinsic muscles of the core include the rectus abdominis, external oblique, and erector spinae (spinalis, longissimus, and iliocostalis).
• The intrinsic muscles include the transverse abdominis and internal oblique.

Extrinsic Core Musculature

Rectus Abdominis

• Originates at the Pubis.
• Insertion is at the xiphoid process and ribs 5-7 (costal cartilage).
• Causes spinal flexion and compresses the abdomen.
• Exercise example: Crunch.

External Oblique

• Originates at the ribs 5-12 (lateral part).
• Inserts at the iliac crest and linea alba
• Causes spinal lateral (side) flexion and rotation.
• Also compresses the abdomen.
• Exercise Example: Hanging Side Leg Raises and Pallof Press

Erector Spinae - Spinalis

• Originates at the SP (Spinous Process) and TP (Transverse Process) of inferior T and superior L.
• Inserts at the SP of superior T.
• Causes spinal extension
• Exercise Example: Back Extension Machine and Superman.

Erector Spinae - Longissimus

• Origin: TP of inferior C, T, and L
• Insertion: Mastoid process (temporal bone), TP of C and T
• Action: Spinal extension, lateral (side) flexion
• Exercise: Back Extension Machine, Superman

Erector Spinae- Iliocostalis

• Origin: Iliac crest, Sacrum, SP of L, Inferior Ribs
• Insertion: Ribs, TP of C
• Action: Spinal extension, lateral (side) flexion
• Exercise: Back Extension Machine, Superman

Intrinsic Core Musculature

Transverse Abdominis

• Origin: Thoracolumbar fascia, posterior iliac crest, and lower 6 ribs
• Insertion: Linea alba
• Action: Compresses abdomen (core)
• Exercise: Plank

Internal Oblique

• Origin: Iliac crest and thoracolumbar fascia
• Insertion: Inferior ribs, xiphoid process, and linea alba
• Action: Compresses abdomen and spinal flexion and lateral (side) flexion
• Exercise: Side plank, Pallof press, bicycle crunch

Core Body Movements

Crunch (Sit-up)

• Prime mover (agonist): Rectus abdominis
• Synergist: Internal oblique
• Antagonist: Erector spinae
• Action: Spinal flexion

Plank

• Prime stabilizer (agonist): Transverse abdominis
• Synergist: Internal oblique
• Action: Abdomen compression to hold core and protect spine

Superwoman

• Prime mover (agonist): Erector spinae
• Antagonist: Rectus abdominis
• Action: Spinal Extension

Pallof Press

• Prime stabilizer (agonist): External and Internal Oblique
• Synergist: Transverse Abdominis
• Antagonist: External and Internal Oblique from Opposite side
• Action: resisting spinal rotation