Core Training & Non-Locomotor Skills PDF

##### POSTURE AND CORE STABILITY a. Functional Anatomy of the Core b. Types of Body Movement c. Progression and Regression ##### FUNDAMENTAL MOVEMENT SKILLS a. Advanced Non-locomotor Skills b. Training Guidelines for Non-locomotor Skills What is the Core? ----------...

##### POSTURE AND CORE STABILITY a. Functional Anatomy of the Core b. Types of Body Movement c. Progression and Regression ##### FUNDAMENTAL MOVEMENT SKILLS a. Advanced Non-locomotor Skills b. Training Guidelines for Non-locomotor Skills What is the Core? ----------------- - **Muscles that stabilize the hips.** - **The system of muscles that make up the torso (on the front, the sides, and the back of the body).** - **Muscles that stabilize the shoulders.** What is the Core? ----------------- ##### EVERYDAY ACTS ##### GOOD POSTURE Postural Development -------------------- #### CORRECT POSTURE - A stable psychological background. - Good hygienic condition. - Opportunity for plenty of natural free movement. - Appearance of increased height (social stigma). - Respiratory conditions. - Developmental problems. POSTURAL EXAMINATION -------------------- ### Good Posture and Body Alignment  #### Good posture & better body alignment BODY SHAPE AND SPATIAL AWARENESS ================================ ### THE THREE SOMATOTYPES - Body type or somatotype, refers to the idea that there are three generalized body compositions that people are predetermined to have. The concept was theorized by Dr. W. H. Sheldon back in the early 1940s, naming the three somatotypes **endomorph**, **mesomorph**, and **ectomorph.** ENDOMORPH ========= - They usually have broad shoulders, narrow hips and shorter limbs. - They store excess weight in their thighs, buttocks and hips giving them [a pear-shaped appearance. The best way for an endomorph to lose weight is through a combination of healthy eating and regular](https://www.medicinenet.com/weight_loss/article.htm) [exercise](https://www.medicinenet.com/exercise/article.htm). MESOMORPH ========= - This body type is generally considered the ideal body type. Individuals usually look lighter and have a more rectangular bone structure, longer limbs, thinner bones and a flatter ribcage. A mesomorph has a natural tendency to stay fit and achieve muscle mass very easily. - They have more muscle than fat on their bodies and are not [overweight](https://www.medicinenet.com/obesity_weight_loss/article.htm) or underweight. ECTOMORPH ========= - This body type is thin, usually tall, and lanky. Individuals with a sturdy, rounder bone structure have wider hips, stocky limbs and barrel-shaped rib cages. - They struggle to gain weight no matter how many carbs or how much fat they eat. - They usually have a lean build with long limbs and small muscles. - To gain weight naturally, they must load up on carbs and foods full of calories. - Fashion models and basketball players fit this category.  FLEXION AND EXTENSION ===================== - **Flexion**- refers to a movement that **[decreases the angle]** between two body parts. - **Extension**- refers to a movement that ABDUCTION AND ADDUCTION ======================= - **Abduction**- is a movement **[away] [from the midline- ]**just as abducting someone is to take them away. - **Adduction**- is a movement **[towards] [the midline]**. MEDIAL AND LATERAL ================== - **Medial rotation-** is a **[rotational movement] [towards the midline]**. It is sometimes referred to as internal rotation. - **Lateral rotation-** is a **[rotating movement]** ELEVATION AND DEPRESSION ======================== - **Elevation**- refers to movement in a **[superior direction]** (e.g. shoulder shrug) - **Depression**- refers to movement in an SUPINATION AND PRONATION ======================== - **Supination**- this is easily confused with medial and lateral rotation, but the differences is subtle. With your hand resting on a table in front of you, and keeping your shoulder and elbow still, turn your hand onto its back, palm up. This is the supine position SUPINATION AND PRONATION ======================== - **Pronation**- Keeping your elbow and shoulder still, flip your hand onto its front, palm down. This is the prone position DORSIFLEXION & PLANTAR FLEXION ============================== - **Dorsiflexion**- refers to flexion at the ankle, so that the floor prints more superiorly. - **Plantar flexion-** refers extension at the ankle, so that the foot points inferiorly. INVERSION AND EVERSION ====================== - **Inversion**- involves the movement of the sole towards the median plane. - **Eversion**-involves the movement of the sole away from the median plane. OPPOSITION AND REPOSITION ========================= - Opposition- brings the thumb and little finger together. - Reposition- is a movement that moves PROTRACTION & RETRACTION ======================== - **Protraction**- describes the anterolateral movement of the scapula on the thoracic wall that allows the shoulder to move anteriorly. - - **Retraction**- refers to posteromedial movement of the scapula on the thoracic wall, which causes the shoulder region to move posteriorly. ROTATION & CIRCUMDUCTION =============================================== - **Rotation** is when a limb moves around its long axis, turning like a screw. - **Circumduction** is when you move an area of the body in a circle through the combination of different anatomical movements. IPSILATERAL & CONTRALATERAL =========================== - **Ipsilateral-** on the same side of the body; the right arm and the right leg are ipsilateral. - **Contralateral-** on the opposite side of the body; the right arm and the left leg are contralateral. REGRESSION-PROGRESSION ---------------------- #### REGRESSION **RANGE**  FUNDAMENTAL MOVEMENT SKILLS ===========================