http://sports.cntv.cn/20110810/111620.shtmlSummaryEnhancetheathle
tesperformanceby:Increasesthemuscleforceoutput,explosive
power,ofthehip,thighandpelvismusclesimportanttotheswing
Improvestheenduranceofthestabilizingmusclesofthetrunkc
oreIncreasestheROMandstrengthoftheshouldermusclesapprop
riatetotheswingImprovesBalance–ProprioceptorandVestibula
rsystemsThecentralnervoussystem(CNS)playsanintegral
roleincorestability.Thissystemcontrolsproprioception,whi
chistheinterpretationofsensoryinformationandtheresponse
topositionsense.[7]Receptorsintheskin,joints,musclesand
tendonssendinformationtotheCNS,whichinturn,sendsapprop
riateinformationbacktothemusclestoprovideneuromuscularco
ntrol.[7]Inotherwords,corestabilityistheabilityoftheC
NStointerpretthepositionofthebodyinspaceandtoreactac
cordingly.Appropriatemusclestrengthisneededtosupportthes
pineandtodynamicallystabilize.Withinjuryorlackoftrainin
g,proprioceptioncanbealtered,thustheneedforstabilization
exercises.Themusclesthatmakeupthiscomplexprovidea
stablebasefromwhichtheextremitiestowork.Corestrengthre
ferstothestrengthandenduranceofthemusclesofthelumbo-pe
lvic-hipcomplex,whilestabilityreferstotheabilitytoutili
zestrengthandenduranceinafunctionalmanner.Furthermore,fu
nctionisdefinedasamulti-planarmovementthatinvolvesaccele
ration,deceleration,andstabilization.[5,6]Tobemechanicall
yefficientanathletemustcombinestrengthandstabilitytraini
ngintheirreconditioningprograms.Corestrengthandstability
togetheristermedfunctionalstrength.Functionalstrengthist
heabilitytoproduceconcentricaccelerationforce,isometricst
abilizationforce,andeccentricdecelerationforceinallthree
planesofmovementduringactivity.[5,6]Thecentralnervouss
ystem(CNS)playsanintegralroleincorestability.Thissystem
controlsproprioception,whichistheinterpretationofsensory
informationandtheresponsetopositionsense.[7]Receptorsin
theskin,joints,musclesandtendonssendinformationtotheCNS
,whichinturn,sendsappropriateinformationbacktothemuscle
stoprovideneuromuscularcontrol.[7]Inotherwords,corestab
ilityistheabilityoftheCNStointerpretthepositionofthe
bodyinspaceandtoreactaccordingly.Appropriatemusclestreng
thisneededtosupportthespineandtodynamicallystabilize.W
ithinjuryorlackoftraining,proprioceptioncanbealtered,th
ustheneedforstabilizationexercises.Int
ernalObliqueKendall&McCreary,1983PsoasMajorPsoasWorksw
itherectorspinae,multifidus&deepabdominalwallWorkstobal
anceanteriorshearforcesoflumbarspineCanreciprocallyinhi
bitgluteusmaximus,multifidus,deeperectorspinae,internalob
lique&transverseabdominuswhentightExtensormechanismdysfun
ctionSynergisticdominanceduringhipextensionHamstrings&su
perficialerectorspinaeMayaltergluteusmaximusfunction,alte
ringhiprotation,gaitcycleFindiliaccrestLocationofL4-5i
nterspacePelvicPositionNorm:15-20°anglemadebetweenthe
horizontalandlinecrossingASISandPSIS;APT:if>15-20°W
hatDoWeSee?PelvicPositionLateralViewTestingMuscleEn
duranceLocal-QuadratusGlobal-BackextensorsandAbdominalsB
iering-Sorensen1984demonstratedthatadecreasedtorsoextensor
endurancepredictsgreaterriskofbackproblems.Balanceofth
reemusclegroupsareinvolvedinspinestabilityduringanytask
andcriticalfortheathleteTestone–AbdominalBracing–sit
-upposturewithbackrestat60Eangle–backrestremoved&HOL
DTesttwo–LateralMuscles–Fullsidebridgepositionlegsexte
ndedandtopfootinfront–nonwt.armtooppositeshoulder.HO
LDTestthree-BackExtensors–upperbodyovertablefeetarefix
handsrestingonoppositeshoulders-HOLDMeanEnduranceTimes(s
ec)andRatiosNormalizedtoExtensorsMeanage2192M137FTimes
:Ext161M185FFlex136M134FRSB95M99FLSB99M
78FRatios:Flex/Ext0.84M0.72FRSB/LSB0.96M0.96FRS
B/Ext0.58M0.40FLSB/Ext0.61M0.42F测试动作男女右侧桥Gluteus
medius(74%)Extoblique(69%)Lumbarmultifidus(44%)Longissim
us(40%)9575左侧桥9978abdominalbracing136134backextensor
endurancetest160185俯桥测试四点俯桥保持60″举起右上肢保持15″举起左上肢保持15″举起右下肢
保持15″举起左下肢保持15″举起左下肢和右上肢保持15″举起右下肢和左上肢保持15″回到起始四点俯桥位保持30″Ass
essmentofQuadratusLumborumLocalCoreMuscle95%ofmuscleac
tivationisanIsometricContractionSidebridge–McGillOptimal
ExerciseInadditionHighEMGactivityof:ASidebridgeGlute
usmedius(74%)Extoblique(69%)Lumbarmultifidus(44%)Longiss
imus(40%)B ProneBridgeRectusabdominusandExternalOblique(
43&47%)JOSPTDec07/Ekstrom,Donatelli,CarpAssessmentofGl
obalHipLocalSpinalMusclesModifiedLegLoadingTest:-Weakne
ssoftheCorestabilizersresultsin:-Lefthipdropsintoflexe
dpositionandrotateslaterallyHighEMGActivity–JOSPTDec07
/EkstromGlutMax40%Medius47%Hamstrings40%Longissimus40%,
Multifidus44%EMGAnalysisofCoreTrunk,Hip,andThigh Muscl
esDuring9RehabExercisesEkstrom,Donatelli,CarpJOSPT12/200
7 ExerciseGluteusMediusGluteusMaximus21VMOHamsSide-Bri
dge741912UnilateralBridge47401840LateralStepUps4329
8510All4’sArm/LegLift42561639ActiveHipAbd392184
DynamicEdge3319366Lunge29367611Bridge2825324Prone
Bridge279234EMGActivityofLongissimusThoracis,LumbarMu
ltifidus,ExternalObliquesandRectusAbdExerciseLTMultiEOR
ectusUnilateral-Bridge40442314Side-Bridge40426934Bridg
e39392213All4’sArm/LegLift3646308LateralStepUps25
28155DynamicEdge2121187ActiveHipAbd1820186Lunge
1725177ProneBridge654743PelvicMyofascialSystemThree
MyofascialSystemsandMusclesThoracolumbar–Lats,internalabd
ominalobliques,transverseabdominus,Gluteusmax.erectorspina
e,multifidusAbdominalFascia–externaloblique,transverseab
dominus.Pectmajor,serratus,rectusabdominusFascialata–gl
uteusmax,tensorfascia,quads,hamstings,andhipadductorsTes
tingGlobalHip/PelvisMusclesAbductors(legdroptest)Extensor
s(kneeflexedhipextended)Adductors(eccentricloading)Rotati
onofthefemur(isokinetictestingormanualmuscletestingfor
int/extrotn)Specialtests-Singlelegpartialsquatkneecontr
olJumptestkneepositionLegDropTest-PosteriorfiberofGlute
usMediusPositivelegdroptest–unabletoholdMuscleImbalanc
esEtiologyofPatellaFemoralPain,HamstringDysfunction,Quad
strain,LateralhipPainGluteusMedius–Externalrotatorsmovem
ents-deceleratesfemoraladduction/InternalrotnWeaknessofG
luteusmediusIncreasefrontalandtranverseplanestresstoPFJ
andTib/FemjointincreasepelvictiltWeaknessoftheHipExter
nalrotatorsincreasinginternalrotation–valgusatthekneean
dfootpronationMuscleImbalancesTightnessofPsoasincreases
anteriorshearforceandcompressionatL4-5Inhibitsgluteusma
x,multifidus,deeperectorspinae,internalobliques,transverse
abdominusExtensormechanismdysfunctionduringfunctionalmovem
entpatternsSharmann,Janda,LewitY-balancetest核心力量训练的意义稳定脊
柱和骨盆、保持正确的身体姿态提高身体的控制力和平衡性提高运动时由核心向四肢及其他肌群的能量输出提高肢体协调工作效率，降低能量
消耗预防动作中的损伤核心稳定性的训练原则功能运动的训练优于单一肌肉的练习整体动作的精确控制优于单关节的动作练习神经骨骼肌
控制练习优于单纯力量练习遵循由稳定到非稳定，由静态到动态，由徒手到负重的难度递增顺序核心力量练习前应改善肌肉的柔韧性，矫正肌群
间的失衡状况运动激活路径的随意调节能力较差和既往因运动损伤而出现恐惧-避免行为的人需要专门的时间接受运动模式和肌肉募集的再学习
核心力量训练与传统力量训练不同传统训练重点核心训练重点重量增加重量减轻，关节减速单关节，单一化的练习动作多关节，多维
化的练习动作稳定的外部支撑不稳定的外部支撑，调动更多的控制平衡的肌肉参与重点放在肌肉发达训练的手段上促进动作技能和神经肌肉
适应对身体动力链关注不够强化身体动力链缺乏神经肌肉系统的效率增加神经肌肉系统的本体感觉缺乏核心力量增强核心力量不借助
任何器械的单人练习此类练习适用于核心力量练习初始阶段，目的在于使运动员深刻体会核心肌群的用力和有效的控制身体，这种类型的练习得到
了大多数专家的认可和肯定，普遍认为是最基础的核心力量练习的手段。运用单一器械进行的练习瑞士球、平衡球、平衡板、悬吊绳、力量练习
器械等Single-leg,single-armrowingusingpulleymachine单腿单臂划船Medi
cineballsit-upandthrow仰卧起坐抛球45-degreesit,catchandpass45°
坐位抛接球ExtensionExercisesPelvicStabilityFemoralRotators-Glob
alExternalRotatorsPiriformis,super/infgemellusObturatorint
ernusandexternus,QuadratusfemorisGluteusMax2/3attachedto
TFL阔筋膜张肌Iliopsoas,sartorius,bicepsfemorisInternalRotators
MedialhamstringsAnt.portionofgluteusmediusTensorfascia/
ITB,GluteusMinimus,Pectineus,gracilisTestingandExerciseP
ositionforhiprotators SpecificExercisesforGlobal HipM
usclesPosteriorFiringofGMRedcord使用综合器械进行的练习这类练习增加了练习的难
度，一般适用于核心肌群能力在中级以上水平的运动员，他们都经过了初期的徒手或单一器械的训练，能较好的控制身体，在动作过程中保持躯干处
于正确的身体姿势。AdvancedExercisesforSpinalStabilityPerturbationtr
ainingunexpectedmovementsoftheupperandlowerextremityacti
vatesthetransverseabdominustostabilizethespinebyrespondi
ngtoafferentstimuli.OverheadthrowsusingamedicineballBal
anceactivitiese.g.dynamicedge,tiltboards,shuttlebalances
ystem.悬吊系统训练法（slingexercisetherapy,SET）仰卧提髋俯卧提髋侧卧提髋动态收腹
屈髋屈膝睁眼和闭眼各种站立练习核心稳定性训练在竞技体育中的应用现状解剖基础核心稳定性评定核心稳定性训练几乎所有的运动
项目都涉及到核心的稳定性方面问题。目前已有的研究证实核心稳定性训练能够有效地降低下肢运动损伤，并开始研究稳定性训练对运动员运动成
绩的影响。因此，近年来，在体能训练中越来越强调核心稳定性训练。网球、击剑、田径、篮球、武术、游泳、皮艇等核心稳定力量训练对射
箭运动员固势-撒放阶段稳定性影响的研究以12名一级射箭运动员为实验对象,将核心力量训练理论引入射箭项目力量训练实践中,结合射箭项
目专项技术特点对其进行为期8周的核心稳定力量训练,对其训练前后积分肌电(IEMG)、12支箭固势-撒放时间以及黄心命中率等指标
进行对比研究。结果表明,核心稳定力量训练对射箭运动员肌肉协调用力的能力,及其在固势-撒放阶段对弓的平衡控制的能力方面,均在一定程
度上优于传统力量训练。实验组射箭运动员在核心力量训练后持弓臂三角肌、勾弦臂三角肌、勾弦侧斜方肌的IEMG稳定性均会随着训练的持续
而增加,募集的运动单位数目也越多。侯向锋,李建英,李鑫,中国体育科技,2010年(第46卷)第3期强有力的核心肌群对射箭运动
员开弓、固势、伸展、撒放过程中的身体姿势、肌肉用力起着稳定和支持的作用合理有效的核心力量训练能改善运动员对弓的控制力和维持力线平
衡的能力,提高肢体协调工作效率,同时还可预防运动损伤。Leetun,LloydIrelandetal:CoreSta
bilityMeasuresasRiskFactorsforLEinAthletes:MedSciSport
sEx04-41athletes(139tested)29%sustained48backorLEinj
uries35%females22%males-Injuriescorrelatedwithhipabducto
r,externalrotatorweakness,andlowerabdominalperformance-Is
ometricHipstrength(externalrotators)moreaccuratepredictor
sofbackandLEinjurythantrunkendurance.核心训练的重要性腹横肌的激活先于髋
关节屈肌、外展肌、伸肌30ms中枢神经系统为脊柱提供稳定性：以腹肌和多裂肌收缩来预测肢体运动产生对应的力无腰痛：腹横肌和腹内斜
肌比肢体动作先激活腰痛患者：未预先激活腹横肌和腹内斜肌脊柱预备控制改变躯干肌肉募集改变骨盆肌先于肩部屈伸肌激活110ms
什么是核心？核心是腰、骨盆、髋关节形成的一个整体是人体的中间环节，具体是肩关节以下髋关节以上包括骨盆在内的区域。Core
Lumbar-Pelvic-HipComplex腰-骨盆-髋复合体Locationofthecentreofgra
vity重心所处的位置35MusclesthatattachtothepelviccomplexMuscles
designedformovementandstabilityinadelicatebalance肌肉在微小平
衡中起到稳定作用Athleticacceleration,deceleration,&dynamicstability
withintheCoreEnhancePerformance核心肌及其主要功能核心肌腹肌髋肌椎旁肌骨盆
肌下肢近端肌主要功能维持脊柱和骨盆的稳定性产生力量传递力量控制力量The“Core”istheunitre
sponsibleforproperpostureandisthestructuralbeginningand
endingpointforallmovement.CoreStabilization被动亚系统：关节、韧带，单独韧
带不能保持骨盆稳定主动亚系统：主要为肌肉，韧带依靠肌肉和神经系统帮助神经控制亚系统：神经控制单位以运动输入协调肌肉稳定功能
ControlSystemsActiveSystemPassiveSystem主动肌肉亚系统内单位连接于脊柱、骨盆
、骶骨，起到脊柱稳定性作用通常不提供运动功能稳定功能的关键外单位通常连接于胸廓和腿 CategorizationL
umbar,Hip&Abdominalmuscles=CORE Bergmark1989Localmuscles
Intertransversarii横突间肌Interspinalis棘突间肌LumbarLongissimus腰最长肌
Iliocostalislumborum髂肋肌Multifidus多裂肌Quadratuslumborum腰方肌Tra
nsverseAbdominis腹横肌GlobalmusclesLongissimus&Iliocostalispa
rsthoracisparslumborumRectusabdominus腹直肌Obliquusexternus
andinternus腹外斜肌HipAbductors/Extensors/Rotators髋外展肌伸肌旋转肌Loc
alandGlobalMuscles局部肌肉为直接连接于脊柱，主要控制腰椎姿势和脊柱各节段间关系大肌肉活动脊柱、在胸廓和
骨盆间传递负荷大肌肉平衡作用于躯干的外部负荷，剩余的力被局部小肌肉吸收TransverseAbdominus-Local
CoreMuscleDrawninthelowerabdominalwallawayfromtheelast
icsofthepants-contractionOriginLower6ribs,TLFandtheili
accrest,totheASISInsertionFibersrunhorizontallyforwarda
ndinsertintoabroadaponeurosiswhichbindswiththatoftheI
OandEOabout2inchesfromthemidline.AbdominalMusclesTran
sverseAbd.&RectusLocalandGlobalToprelaxedabdominalmusc
lesBottomTransverseAbdominusTopprotrudingabdominalareaBot
tomRectusAbdominusTransAbd.WeaknessCoreStrengthVersusSt
abilityCorestrengthThestrengthandenduranceofthemuscleso
ftheLumbo-Pelvic-Hipcomplex.CorestabilityTheabilitytouti
lizestrengthandenduranceinafunctionalmanner.FunctionMul
ti-planarmovementthatinvolvesacceleration,deceleration,and
stabilization.Tobemechanicallyefficient,anathletemustcomb
inestrengthandstabilitytrainingintheirreconditioningprogr
ams.FunctionalstrengthCorestrengthandstabilitytogether.
Theabilitytoproduceconcentricaccelerationforce,isometrics
tabilizationforce,andeccentricdecelerationforceinallthree
planesofmovementduringactivity.活动中产生向心加速力量，等长稳定力量，离心减速力量综合
能力核心稳定性训练主要是在非稳定下的力量训练核心力量训练可以是在稳定状态，也可以在非稳定状态。主要差别在于核心稳定性训练在非
稳定状态下动用了大脑、神经肌肉等感受性刺激，而核心力量训练的感受性刺激却不够。DynamicStabilizers–Co
ntrolMovementGeneratesmallforcesshortlengthisidealforco
ntrollingjointmovementsStrengthtraining–Endurance=Functio
nalmovementpatternsRotatorcuffmusclesactasdynamicligamen
tstocontrolhumeralheadposition肩袖肌作为动态韧带控制肱骨头的位置Vastusmedia
lisobliquuscontrolspatellaposition股内侧头斜头控制髌骨位置Gluteusmedius
controlsthefemoralheadintheactebulum臀中肌控制股骨头的位置Spine-Mul
tifidus-TransverseAbdominus多裂肌和腹横肌控制脊柱动态稳定ClarkMA,Russell
AM.Lowbackpain:afunctionalperspective.ThousandOaks,CA:
NationalAcademyofSportsMedicine;2002.ClarkMA.Rehabilitati
on:corecompetencyunderliesfunctionalrehabilitation.Biomech
anics.2000;7(2):67-73.LowBackPainDelayedonsetofmusclea
ctivityofthetransverseabdominuswithmovementofalimbinal
ldirectionsChangeintransverseabdominuscontroloccursirresp
ectiveofthespecificpathology(motorcontrolnotenduranceor
strength)Fatigueoftheparaspinalmusclesismoreprevalentin
lowbackpainpatients.Eliteandhighlytrainedathletescommon
dysfunctionofthemultifidusMultifidusThickestatL4,L5–S
1whereanteriorshearforcesaregreatest.L4-5contributes67%
ofsegmentalstiffnessgeneratedbylumbarmuscles(Porterfield&
DeRosa,1991)WhatDoWeSee?WhatDoWeSee?Mooney1998–8we
ek16sessionexerciseprogramMultifidusstrengthincreasedana
verage65%withresolutionofLowBackPainHides19941yrFUst
rengthtraining30%recurrenceLBP–80%innon-exercisegroupMu
ltifidus&TransAbdworkincoordinationtostabilizethetorso
severalmillisecbeforeUEandLEfunctionalactivities-Hodges
&Richardson1998MultifidusAsymmetryToPalpationExternalObl
iqueKendall&McCreary,1983BilateralEOform“V”Thecentr
alnervoussystem(CNS)playsanintegralroleincorestability.
Thissystemcontrolsproprioception,whichistheinterpretation
ofsensoryinformationandtheresponsetopositionsense.[7]R
eceptorsintheskin,joints,musclesandtendonssendinformatio
ntotheCNS,whichinturn,sendsappropriateinformationbackt
othemusclestoprovideneuromuscularcontrol.[7]Inotherword
s,corestabilityistheabilityoftheCNStointerprettheposi
tionofthebodyinspaceandtoreactaccordingly.Appropriatem
usclestrengthisneededtosupportthespineandtodynamically
stabilize.Withinjuryorlackoftraining,proprioceptioncanbe
altered,thustheneedforstabilizationexercises.Themus
clesthatmakeupthiscomplexprovideastablebasefromwhicht
heextremitiestowork.Corestrengthreferstothestrengthand
enduranceofthemusclesofthelumbo-pelvic-hipcomplex,while
stabilityreferstotheabilitytoutilizestrengthandenduranc
einafunctionalmanner.Furthermore,functionisdefinedasam
ulti-planarmovementthatinvolvesacceleration,deceleration,an
dstabilization.[5,6]Tobemechanicallyefficientanathletemustcombinestrengthandstabilitytrainingintheirreconditioningprograms.Corestrengthandstabilitytogetheristermedfunctionalstrength.Functionalstrengthistheabilitytoproduceconcentricaccelerationforce,isometricstabilizationforce,andeccentricdecelerationforceinallthreeplanesofmovementduringactivity.[5,6]Thecentralnervoussystem(CNS)playsanintegralroleincorestability.Thissystemcontrolsproprioception,whichistheinterpretationofsensoryinformationandtheresponsetopositionsense.[7]Receptorsintheskin,joints,musclesandtendonssendinformationtotheCNS,whichinturn,sendsappropriateinformationbacktothemusclestoprovideneuromuscularcontrol.[7]Inotherwords,corestabilityistheabilityoftheCNStointerpretthepositionofthebodyinspaceandtoreactaccordingly.Appropriatemusclestrengthisneededtosupportthespineandtodynamicallystabilize.Withinjuryorlackoftraining,proprioceptioncanbealtered,thustheneedforstabilizationexercises. |
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