Test de Core - Evaluación de la fuerza estabilizadora abdominal
How to Perform an Abdominal Stabilization Strength Test
Introduction to the Test
- The video introduces a non-conventional abdominal stabilization strength test using a plank, proposed by Dr. Stuart McGinn, a well-known biomechanist in spinal pathology.
Test Duration and Standards
- The goal is to maintain a static position for approximately two minutes using a conventional plank with forearm and foot support.
- A standard from Selene (2007) differentiates between men and women:
- Men should hold for 60 seconds (beginner), 90 seconds (intermediate), and 120 seconds (advanced).
- Women should aim for 30 seconds (beginner), 50 seconds (intermediate), and 70 seconds (advanced).
Recommendations on Core Exercises
- McGinn advises that core exercises shouldn't exceed 8-10 seconds due to muscle fatigue; he suggests micro-pauses of 2-3 seconds between repetitions. This implies that nominal resistance tests shouldn't last more than two minutes, allowing for about 15-20 repetitions.
Professional Roles in Training
- Emphasizes the importance of daily training for back pain prevention or treatment while recognizing the distinct roles of professionals:
- Physical trainers focus on fitness, sports, health, and prevention.
- Physiotherapists specialize in pathology and recovery through therapeutic exercise. Collaboration among disciplines is essential for effective outcomes.
Application in Sports Education
- The test is particularly useful in team sports and physical education classes where players can perform it in pairs.
- Correct technique evaluation involves several key points:
- Use an appropriately sized ball; the examiner places their hand above it during the plank.
- Additional equipment includes cones and tennis balls placed strategically to assess stability during the test.
Key Points for Proper Execution
- Setup: Ensure proper positioning with forearms on a mat and feet on the ground to prevent slipping.
- Alignment: Elbows must be directly under shoulders; incorrect positioning alters difficulty levels.
- Body Positioning: Arms should remain parallel without opening elbows; feet should be shoulder-width apart or slightly closer.