Core Training PDF

UNIT ONE: CORE TRAINING Chapter 1: Posture and Core Stability  Fundamental Movement Skills  Assessment of Physical Activity Readiness Level POSTURE AND CORE STABILITY Important Terms Anti-rotation exercise enhance core strength and stability by resisting rotation. Anti-extension...

UNIT ONE: CORE TRAINING Chapter 1: Posture and Core Stability  Fundamental Movement Skills  Assessment of Physical Activity Readiness Level POSTURE AND CORE STABILITY Important Terms Anti-rotation exercise enhance core strength and stability by resisting rotation. Anti-extension exercises actively resist extension of the lumbar spine or lower back. Turning refers to a partial or total rotation of the body and its part. Rolling refers to the transfer of weight in order to get the whole body to move from one position to another. This can be done while lying Important Terms Twisting refers to a transverse movement of the body that keeps one hip flexed and adducted, causing muscles inside the hip to contract while muscles on the outside stretch. Crawling is done on all fours, moving forward by dragging the body close to the ground. Creeping is moving in all fours with the body distant from the ground. Important Terms Hopping is done by propelling the body off the ground using one leg and landing on the foot of the same leg. Skipping involves small hops in between strides or steps. Leaping is widely springing from one place to another by pushing off the ground on one foot and landing using the other foot.  Fundamental Movement Skills The fundamental movement skills (FMS) are basic observable patterns of behavior present form childhood to adulthood. 3 Physical Literacy Skills 1. Non-locomotor or stabilization skills 2. Locomotor skills 3. Manipulative skills 3 Physical Literacy Skills 1. Non-locomotor or stabilization skills – are controlled bodily movement that are performed from a relatively stable base of support. 2. Locomotor skills – involve transporting the body from one place to another. 3. Manipulative skills – the use of hands, feet, body parts, or an implement to control an object, as well as sending, Non-locomotor Skills Bracing/ Anti-rotation/ Anti-extension Non-locomotor Skills Stretching Non-locomotor Skills Turning/Rolling/Twisting Non-locomotor Skills Squat and ready position Non-locomotor Skills Lunge Non-locomotor Skills Balance locomotor Skills Crawling and Creeping locomotor Skills Jumping and Landing locomotor Skills Hoping, Skipping, and Leaping locomotor Skills Hoping, Skipping, and Leaping locomotor Skills Running locomotor Skills Shuffling and Sliding locomotor Skills Swimming locomotor Skills Swinging and Climbing locomotor Skills Wheeling  Manipulative/objective Skills Sending: Throw, kick, strike, roll  Manipulative/objective Skills Receiving : Catch, Trap, Stop  Manipulative/objective Skills Traveling with : Dribbling with feet, hands, and stick  Empirical studies have shown that motor skill competency was positively associated with physical activity participation and negatively linked to sedentary behaviors in children. Without the foundation of movement skills, many children and youth withdraw from physical activity and sport, become inactive and/or turn to  Moreover, individuals who do not display proficiency across the basic movement patterns in their adolescent years will have a difficult time making a successful transition to more advanced skills within the sport-specific stage. Thus, if you are confident and competent with FMS, you can develop complex movement and sport-specific skills that will allow you to enjoy and engage in  Posture and Core Stability Posture is defined as the relative position of the body and/or the arrangement of its body parts at any movement. As a human being, our erect posture evolved out of necessity, that is, to  The evolution to a standing position posed challenges to our human body. The heart had to work harder to pump blood because it is working against gravity. The erect posture also places tremendous pressure on the structures trying to hold the trunk upright. The spine, which is composed of multiple joints acting together as  Cross Syndrome  It affects the cervical vertebrae (neck region) and the lumbar region (lower back).  It is called cross syndrome because of the symptoms of tightness and weakness on one side is paired diagonally across the other side of the region.  This illustrates how compound the structure of the spine is and that Cross Syndrome  A bodily condition commonly seen in the neck and lower back area.  It is characterized by specific patterns of paired weakness and tightness of diagonally opposite muscle groups.  The upper cross syndrome is associated with a forward head posture with rounded shoulders because of weak neck flexors and scapular retractors paired with chest Cross Syndrome  Lower cross syndrome is usually associated with an excessive lordotic posture with the paired symptoms: (1) weak abdominals and gluteus maximus(buttocks); (2) tight hip flexors and lumbar extensors.  The cross syndrome leads to imbalance in joint loading and muscle activity, which may result in pain or dysfunction. Upper Cross Lower Cross The ideal posture is traditionally defined:  when viewed from the side as a line of gravity passing through the ears (meatus)  bodies of cervical vertebrae, acromion process (tip of shoulder)  through the middle of the thorax (rib cage)  through the bodies of the lumbar vertebrae A posture is described as good when there is minimal stress acting on the multiple joints. When posture is faulty, muscle activity increases to maintain a position. Sometimes problems arise as an accumulation Joints may be hypermobile of small or stresses that hypomobile while were not initially muscles may noticeable be on their too own. tight or weak. The harmonious collaboration and efficient functioning of all these Spine has two pairs of curvature: 1. Kyphotic curves – facing forward are found in the thoracic area and sacral area.  Kyphotic posture - is characterized by an exaggeration of the Spine has two pairs of curvature: 2. Lordotic curves – are found in the cervical region and lumbar region which are facing posteriorly.  Lordotic posture - is characterized by Scoliosis – is characterized by a lateral curvature or deviation od the spine. C  Anatomical Position and Directional Terms The anatomical position is described to be a standing position with the face, body, knees, and feet facing forward, arms extended on the sides with the shoulders rotated so that the palms are also facing forward with the fingers extended. Anterior and posterior – denote direction to show a relative position towards the front or back parts of the body.  The nose is said to be anterior to the ears as it is located towards the front of the body in Superior and inferior – are used to denote height in relation to a reference body part.  Elbow is inferior to the shoulder  Palmar surface of the hand literally refers to where the palm is located.  For the feet, the top surface is Proximal and Distal – describe a distance in relation to a body part (usually the limbs).  Proximal is used to refer to a distance closer to the reference point.  Distal is used to describe a distance farther from the reference point. Ipsilateral – refers to the same side of the body. Contralateral – means opposite side of the body. Movements or exercises may be done by moving the upper limbs and lower limbs on the same side of the body (ipsilateral) or on the opposite side of the body (contralateral). Supine position describes a position Upper extremities (arms)  Lower extremities (legs) CORE  This is the crossroads that link the upper and the lower parts of the human body.  Core is considered as the abdominal and lower back muscle only.  It includes the pelvis, hip and the upper back as well. Core is composed of:  Series of muscle (deep, middle and outer trunk muscles) Core is composed of:  Fascia that covers and connects everything together. Core is composed of:  Nerves that transmit signal to and from the central nervous system (CNS) Core is composed  of: Spine and pelvis (bones) that connect to muscles linked by tendons, and numerous articular joints held together  Whenever we move, this system of muscles, bones, joints, and tissues (fascia, ligaments, tendons) that are connected to each other work together.  The integrated functioning of all these components linked together is called the kinetic chain.  Kinetic chain theory describes core stability as the ability to control the position and motion of the trunk and pelvis relative to the extremities in order to allow for optimal Planes and Axis Motion Three planes of motion: frontal, sagittal, and horizontal plane. 1. Frontal Plane(XY plane) – divides the body into the front and back parts.  It is also called the coronal plane.  It rotates around the z-axis which is perpendicular to it, also known as the anterior-posterior axis because it passes from the front to back of the body. 2. Sagittal Plane(YZ plane) – divides the body into left and right sides.  This plane rotates around the x-axis also called medial-lateral axis. 3. Horizontal Plane – also known as the transverse plane, parallel to the ground.  The horizontal plane divides the body into upper and lower parts.  This plane rotates on the y-axis also called the superior-inferior axis. Thank you for listening!!!