Ch. 9 Core Training

Question 0

1. the structure that makes up the Lumbo-pelvic-hip complex-basically everything except the arms, legs, and head.
2. 29 muscles
3. Muscles that make up the core can be divided into three groups: The abdominal muscles, the hip muscles, and the spinal muscles

Answer 0

Core

Question 1

1. muscles that attach directly to the vertebrae

Primary responsibility:

1. these muscles help provide support FROM vertebra to vertebrae.(Vertebrae are the 33 individual, interlocking bones that form the spinal column)

Answer 1

Local Stabilization System

Question 2

1. muscles that attach from the pelvis to the spine

Primary Responsibility:

1. these muscles act to transfer loads between upper and lower extremeties,
2. provide stability during functional movements

Answer 2

Global Stabilization System

Question 3

1. includes muscles that attach the spine and/or pelvis to the extremeties.

Primary Responsibility:

1. responsible for actual movement of the core
   (concentric force and eccentric deceleration)

Answer 3

Movement System

Question 4

1. Phase 1 emphasis on the stabilization of the LHPC
2. involves little motion through spine and pelvis
3. focuses on drawing in and bracing during exercises

Answer 4

Core Stabilization

Question 5

1. Phases 2, 3, 4
2. exercises move the spine through a full ROM
3. requires greater specificity, speed, and neural demand
4. exercise are designed to improve dynamic stability, concentric (force) and eccentric (force reduction) strength

Answer 5

Core Strength

Question 6

1. Phase 5 (Movement Efficiency)

2. improve the rate of force production on the core musclature of the LHPC

Answer 6

Core Power

Question 7

1. Intervertebral stability- muscles that stablize the spine
2. Lumbopelvic Stability- muscles that stablize the LHPC
3. Movement efficiency: muscles that move the spine and extremeties

Answer 7

Core training program sequence (critical)

Question 8

when able to maintain the drawing in position whaile performing various exercise

Answer 8

A client has appropriate intervertebral stability

Question 9

when able to perform functional movement patterns
(squats, lunges, step-ups, single leg movt, pressing, pushing, etc) WITHOUT excessive spinal motion——–
(flexion, extension, lateral flexion, rotation)

Answer 9

A client has appropriate lumbopelvic stability

Question 10

1. the core musclulture helps protect the spine from harmful forces that occur during functional activities.
2. core training programs must be:

a. systematic
b. progressive,
c. activity or goal specific
d. intergrated and proprioceptively challenging

Answer 10

Summary of core training programs

Question 11

The action of pulling the belly button in toward the spine.

Answer 11

Drawing-in Maneuver

Question 12

Occurs when you have contracted both the abdominal, lower back, and buttock muscles at the same time

Answer 12

Bracing

Question 13

Transverse abdominis
Internal obliques
Lumbar multifidus
Pelvic Floor Muscles
Diaphragm

Answer 13

Local stabilization muscles

Question 14

Quadratus lumborum
Psoas major
External obliques
Portions of internal oblique
Rectus abdominis
Gluetus medius
Adductor complex

Answer 14

Global stabilization muscles

Question 15

Latissimus dorsi
Hip flexors
Hamstring complex
Quadriceps

Answer 15

Movement System Muscles

Question 16

• Marching
• Two Leg Floor Bridge
• Floor Prone Cobra
• Prone Iso-Ab

Answer 16

Core stabilization exercises

Question 17

• Ball Crunch
• Back Extensions
• Reverse Crunch
• Cable Rotations

Answer 17

Core-Strength Exercises

Question 18

• Rotation Chest Pass
• Ball Medicine Ball Pullover Throw
• Front Medicine Ball Oblique Throw
• Soccor Throw

Answer 18

Core-Power Exercises