Presentation Title: Practical Approach To Non-sports Specific Core Exercises

For ALL AthletesJensen Zheng, Institute of Technical Education

Who AM I ? { Jensen Zheng{ Lecturer / Sport Studies / ITE College Central{ NSCA –CSCS { Strength and Conditioning with musculoskeletal patients and athletes

Objectives

• Apply and modify core strengthening and body control exercises for ALL athletes

• Gain insights to the concept of Biotensegrity

• Conduct a simple assessment of trunk control and mobility

ExercisesInclusiveness: Sport Without Boundaries

• Groups of 3

Standing Wall Squat With Support

A. Shoulder Extension

A. Shoulder Hyperextension

Seated Lateral Stretch

Lunge with Support

Side Plank with Support

Prone with Chest Rotation

Prone Shoulder Lateral Extension

Prone Hip Extension

Back Extension

Biotensegrity

Biotensegrity

• A self supporting systems (cells, tissues and organs) stabilized by continuous tension (Ingber, 2003)

• Body wide interconnected tensional network (Scarr, 2014)

• The cell aligns itself in the most efficient way to resist forces (Levin, 2006)

Biotensegrity

Wooden Cart Wheel Modern Bicycle Wheel

Applied Biotensegrity

• “The strong get stronger, the weak get weaker” (Blyum & Driscoll, 2010)

• Skeleton as frame, being move by muscle?

• Load from all direction

Assessment

Assessment

• Extension of head leads to the Hyperextension of spine in quadruped position

Application

• Design exercises that load from multiple directions to your training

References

• Blyum, L., & Driscoll, M. (2010). The presence of physiological stress shielding in the degenerative cycle of musculoskeletal disorders. Journal of Bodywork & Movement Therapies, 1-8.

• Ingber, D. E. (2003). Tensegrity I. Cell structure and hierarchical systems biology. Journal of Cell Science , 1157-1173.

• Levin, S. (2006). Textbook of Musculoskeletal Medicine. Oxford University Press.

• Scarr, G. (2014). Biotensegrity: the structural basis of life. Handspring Pub Ltd.

• Swanson, R. L. (January 2013). Biotensegrity: A Unifying Theory of Biological Architecture With Applications to Osteopathic Practice, Education, and Research—A Review and Analysis. The Journal of the American Osteopathic Association, 34-52.

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