Together, these primary muscles of the core make up “the natural belt” that stabilizes the lower back. Tese muscles must be engaged for a stable upper body. Te following muscles and muscle groups are also part of the core. Tey play an important role in stabilizing and controlling movements of the upper body, and are
therefore essential in snowboarding for controlling balancing movements. ■ Erector spinae: Tis muscle group is responsible for extending the vertebrae, or back extension.
■ Latissimus dorsi: Tis muscle is responsible for extension, adduction (lateral flexion), and rotation.
■ Trapezius: Tis is primarily involved in arm and shoulder movements, but also has a role in movements of the thoracic and cervical spine.
■ Longissimus thoracis: Tis is primarily responsible for head movement, and for extension of the thoracic vertebrae.
Impact of Muscular Activity
Blood lactate is a by-product of anaerobic muscle metabolism. An example of this is the burning sensation you feel in your muscles after a very strenuous run. Keep this in mind for lesson pacing: a run that is relatively easy for you may have your students working very hard. Te good news is that lactate is used up within minutes by other organs as fuel.
Muscles are fueled by glycogen, which will be depleted after a day of riding. Snacking throughout the day helps to maintain glycogen levels. Eating after a strenuous day on the hill also helps replenish glycogen stores. Even with a great post-recovery strategy, taxed glycogen stores do not get quite back up to the pre-snowboard day level, and after several days they can reach a critical low, leaving the rider very fatigued. Delayed onset of muscle soreness (DOMS) is that sore and tired feeling the day after strenuous riding. During eccentric exercise such as snowboarding, the muscle fibers can be pulled away from their attachment sites, leaving micro-trauma and swelling that causes pain. Even riders who have been working out and lifting weights can suffer from DOMS. Lifting weights is primarily a concentric exercise, whereas snowboarding is primarily an eccentric sport.
Tis all adds up to fatigue. Raised lactate levels and eccentric muscle actions can leave the unaccustomed rider feeling sore the next day. After several days of low glycogen levels in the working muscles, a student may experience general fatigue. Te less active the rider is, the more potential impact of fatigue can be felt. Well-timed breaks or days off can improve the snowboarder’s experience.
Muscle Stimulation
Muscles shorten, lengthen, or stay equal in length due to voluntarily (active) and reflexive (passive) internal processes. Riders can voluntarily flex and extend their legs during a turn on smooth terrain, or they may encounter a mogul in the fog and reflexively flex as they encounter the upside of the mogul, then reflexively extend down its backside.
66 AASI SNOWBOARD TECHNICAL MANUAL
TheSnowPros.org
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