LFIT 102 Lecture Notes - Lecture 7: Stroke Volume, Kettlebell, Grip Strength
22 Mar 2016
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Injury prevention injuries increased from 13. 4%- 17. 9: increase joint mobility, stability and neuromuscular coordination, obtained by: ***goal is to increase ability to stabilize joints, spine and posture during activity. Core training: low-back pain affects 8/10 adults, can"t get 6 pack without exercise and diet, core = lumbo-pelvic-hip complex. Lumbar spine, pelvic girdle, abdomen, hip joint. Core = center of gravity and all movement begins: systems. Local system = transverse abdominals, multifidus, internal oblique"s, and diaphragm. Global system: rectus abdominis, superficial spinal erectors, external obliques, and latissiumus dorsi. Movement of trunk and limbs: bracing/bearing down activates muscles. *must train from inside (local) to the outside (global system: low back pain weak transverse abdominis, multifidus and internal obliques, weaker superficial back extensor muscles, begin core-stabilization. Exercises floor bridge, bird dog, planks/side: core-strength. Floor crunches, reverse crunches, knee ups, cable rotations: core power.
