Lesson 1: Pathfit Dumptruck

na para bang basurahan

Superior

Top

Inferior

Bottom

Anterior

Front

Posterior

Back

Medial

Closer to the midline

Lateral

Farther from the midline

Proximal

Closer to a joint

Distal

Farther from a joint

Cephalic

Toward the head

Caudal

Towards the tail

Sagittal Plane

Division of left to right

Coronal Plane

Division of front and back

Transverse Plane

Division of top and bottom

Core Area

Represents the body’s center of gravity and ensures the stability of movement

Flexion

Decreases angle of the joint

Extension

Increases angle of the joint

Dorsiflexion

Move foot up

Plantar flexion

Move foot down

Abduction

Away from the midline

Adduction

Toward the midline

Circumduction

Involves flexion abduction extension and adduction in succession

Rotation

Turning a bone along its axis (like

Supination

Parallel radius and ulna

Pronation

Radius over ulna

Protraction

Move forward

Retraction

Move back

Elevation

Moving body part up

Depression

Moving body part down

Opposition

Thumb to all fingers consecutively

Cervical Spine

Stability

Thoracic Spine

Mobility

Lumbar Spine

Stability

Hip

Mobility

Knee

Stability

Ankle

Mobility

Rectus Abdominis

Abs - the six pack muscle that flexes the spin and helps with forward bending

External Obliques

Sides of the abdomen. Rotate and side bend the trunk

Internal Obliques

Beneath the external obliques. Help with trunk rotation and stability

Erector Spinae

Along the spine. Extends and stabilizes the back.

Multifidous

Underneath the spine muscles. Help support and improve posture and balance

Other Back Core Muscles

Joint Movement

Describes how bones move relate to each other

Groups of Joint Movement

Angulr, Gliding, Rotational, Special Actions

Kinetic Chain

System where joints, muscles and nerves work together as connected links to produce and transfer source during movement

Posture

Relative position of the body and/or the arrangement of its body parts at any moment.

Good Posture

Exists when there is minimal stress acting on multipule joints, and minimal muscle activity needed to retain the postiion.

Sway Back

Lumbar Lordosis

baddie

Thoracic Kyphosis

Forward Head

Good Posture!

Proper Body Alignment

• Your toes and your knees are pointing forward.

• Relax your hips, relax your waist

• Chest out, shoulder back

• Lengthen your supine and make yourself long.

Core Training

• strengthening and conditioning of the core muscles surrounding the middle of the body.

• Also Core Stabilization or Balance Training.

Purpose

Strong core muscles…

• that contract properly are important for good posture, balance, stabliity, and mobility

• can also define trunk muscles and prevents back pain and injuries.

Who would benefit from Core Training?

Everyone, improving performance and helping in daily work

Training Your Core

Dynamic and Isometric Exercises

best done with own Body Weight

Core Exercises

Yoga Poses, Crunches, Planks, Cobra, Side Plank, Back Extension, Standing Wood Chop, etc.