CHAPTER 1 Pe

CHAPTER 1
POSTURE AND CORE STABILITY
CORE TRAINING
 You will learn and understand how our ability to move well is influence by
stability ,which strong and integrated functioning that the core muscles
provide
 You will understand how our bodily posture, both in static position and when
moving dynamically , is maintained and supported by the core muscles provide
 You will analyze the anatomical structure of the core and how they function to
simultaneously provide stability and mobility
POSTURE AND CORE STABILITY

In the past, man's survival relied on hunting and domesticating animals,
requiring more physical effort. With modern technology, humans can accomplish
daily tasks with less effort, allowing them to pursue leisure activities. However,
sedentary activities like watching television and playing computer games increase
the risk of diseases like diabetes, hypertension, heart disease, stroke, cancer, and
depression. The body was designed for movement, not for sitting for prolonged
periods. Modern conveniences have not altered this design.
IMPORTANT TERMS
FUNDAMENTAL MOVEMENT SKILLS
• The basic observable patterns of behavior present from childhood to adulthood.

• They consist of three skills groups that underpin physical literacy.
ASSESSMENT OF PHYSICAL ACTIVITY READINESS AND LEVELS

• Fitness assessments are a series of tests that measures and monitors students' physical
fitness level.
Five components of physical fitness that make up total fitness

• Cardiovascular endurance
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition.
TYPES OF ASSESSMENTS
• Physical Activity Readiness Questionnaire or PAR-Q

• International Physical Activity Questionnaire or IPAQ
PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (PAR-Q)
•It is a simple self-screening tool that is typically used by fitness trainers or coaches to
determine the safety or possible risks of exercising based on your health history,
current symptoms, and risk factors.
•It also can help a trainer create an ideal exercise prescription for a client.
INTERNATIONAL PHYSICAL ACTIVITY QUSTIONNAIRE (IPAQ)
•It measures the time per week spent on moderate or vigorous physical activity during
different aspects of life (work, leisure, household tasks, etc.).
•Activities that are common for elderly adults were added in order to adapt IPAQ for
this age group.
Physical Activity Readiness International Physical Activity

Questionnaire (example) Questionnaire (example)
POSTURE
 It is defined as the relative position of the body and/or the arrangement of its body
parts at any moment.
CORE STABILITY
• Core stability can be defined as the capacity of the lumbar-pelvic-hip muscle complex
to control lower trunk movement and maintain stability of the vertebral column after
skeletal perturbation.
CROSS SYNDROME
• It is a bodily condition commonly seen in the neck and lower back area.
• It characterized by specific patterns of paired weakness and tightness of diagonally
opposite muscle groups.
TWO TYPES OF CROSS SYNDROME:
• Upper Cross Syndrome
• Lower Cross Syndrome

UPPER CROSS SYNDROME
• The muscles of the human body are interconnected.
• It is associated with a forward head posture with rounded shouders because of weak
flexors and scapular retractors paired with tight chest muscles and neck extensors.
LOWER CROSS SYNDROME
 It happens when there is muscular imbalance between weak and tight muscles.
 It is usually associated with an excessive lordotic posture (i.e., increased curve in

the lower back when viewed from the side) with the paired symptoms: weak
abdominals and gluteus maximus (buttocks), tight hip flexors and lumber
extensors.
FAULTY POSTURE
• A posture when described as good when there is minimal stress acting to the multiple
joints. In other words, only minimal muscle activity is needed to keep the position.
• It occurs when the stresses acting on these joints increased.
THE FOUR NORMAL CURVES OF THE SPINE

ANATOMICAL POSITION AND DIRECTIONAL TERMS
 it 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.
THE THREE PLANES OF MOTION
1. Frontal plane (XY plane) devides the body into the front and back parts.
2. Sagittal plane (YZ plane) devides the body into the right and left sides.
3. Horizontal plane also known as the tranverse plane, is parallel to the ground. It
devides the body into upper and lower parts.
FUNCTIONAL ANATOMY OF THE CORE

•The anatomic core is important in the functional stabilization of the body
during static and dynamic movement.
•This functional stabilization is an integral component of proprioception, balance
performance, and compensatory postural activation of the trunk muscles.
FUNCTION
•The core stabilizes the thorax, spine and pelvis.
•The core aligns the spine, ribs and pelvis both during stasis and movement.
•A strong core supports optimal posture and protects the lower back.
•Core muscles assist breathing.
•The core provides support for the internal organ.
The structure of the core can be compared to a flexible tubing or cylinder made of
several layers. With only the bones of the spine and the pelvis as the rigid parts the
core muscles essentially have to function as one unit to maintain its structure integrity.
Bending or rotating to one side will compress one side and stretch the other without
disrupting the integrity of the unit.
• To provide for this integrity, the muscles of the core are grouped into several layers
deep, middle, and superficial.
• The deep and middle layers are made up of muscles that support the spine movements
and its bony projections (called the spinous processes).
The middle layer of the core is composed of the transversus abdominis (TVA), or the
whole abdomen; internal oblique (10) or the muscles on each side of the middle line
of the abdomen; diaphragm, which forms the dome or roof of the abdominal cavity:
pelvic diaphragm/muscles, which constitute the muscles of the pelvic floor;
quadratus lumborum (QL) and the multifidus or the muscles on the side of the spine.
 These mobilizers that constitute the outer layer of the core include the rectus
abdominis, which is commonly known as the six-pack; the external oblique (EO)
or the most superficial muscle on the side of the abdomen, and the erector spinae.
 The rectus abdominis appears to be the strongest trunk flexor and is the most
active during sit-ups and curl-ups.
 The oblique abdominal muscles generally produce trunk rotation such as when
you swing a baseball bat or a golf club.
 Finally, the erector spinae functions mainly to produce extension and rotation of
the spine.
 It acts opposite the rectus abdominis to brace the spine and provide stability.
 This muscle has low activity when performing traditional core exercises (eg,
planks, leg raises, abdominal rollouts). However, it is highly activated during the
prone trunk extension (superman) exercise.
 The diaphragm is a dome-shaped musculotendinous structure that separates the
thoracic cavity from the abdominal cavity.
 The pelvic diaphragm, also known as pelvic floor muscles is comprised of four
muscles functioning to keep the contents of the pelvic cavity in place.
 The multifidus is actually a series of small muscles that are deep into, and span
the length of the whole spine.
 The QL. when contracting alone flexes the spine laterally or hikes the hip up on
one side.
 Isometric exercises simulate the function of this muscle.
 Thoracolumbar fascia is a large thin membrane in the lumbar area that covers the
deep muscles of the low back, and attachment for the different muscles of the
core.
 The thoracolumbar fascia also acts a bridge to connect the upper and lower trunk.
 In general, the core muscles provide stability and mobility (i.e., produce
movement) simultaneously.
Anatomical Position and Directional Terms
Medial and Lateral
•reference point is Midline
Medial- towards the middle or middle of the body
Lateral- towards the side of the body
Superior and Inferior
• dividing the upper and lower portion using transvers plane.
Superior-above; toward the head
Inferior- below; away from the head
Anterior and Posterior
•dividing the body into front part and back part using Frontal Plane
Anterior (ventral)- toward the front of the body (front view)
Posterior (dorsal)- toward the back of the body (back view)
Take note:
Highlighted words
FUNDAMENTAL MOVEMENT SKILLS
Types of postures
Types of Assessments

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CHAPTER 1

POSTURE AND CORE STABILITY

POSTURE AND CORE STABILITY

• The basic observable patterns of behavior present from childhood to adulthood.

ASSESSMENT OF PHYSICAL ACTIVITY READINESS AND LEVELS

Five components of physical fitness that make up total fitness

• Physical Activity Readiness Questionnaire or PAR-Q

PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (PAR-Q)

Physical Activity Readiness International Physical Activity

TWO TYPES OF CROSS SYNDROME:

• Upper Cross Syndrome

• Lower Cross Syndrome

• The muscles of the human body are interconnected.

 It is usually associated with an excessive lordotic posture (i.e., increased curve in

• It occurs when the stresses acting on these joints increased.

THE FOUR NORMAL CURVES OF THE SPINE

FUNCTIONAL ANATOMY OF THE CORE

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