Chapter 16 - Core Training Concepts

Question 1

True or False:

Using a weight belt for moderate-intensity exercise is recommended to help the core contract.

Answer 1

False

Wearing a weight belt for moderate-intensity exercise will raise heart rate, blood pressure, and will oftentimes give clients a false sense of security leading the client to lift more weight than is appropriate. Weight belts should be reserved for experienced lifters working with specific weight lifting goals, while the core musculature should be used during moderate activity.

Question 2

What is the purpose of the local muscles in the core?

Answer 2

Provide dynamic control of the spine.

Most local muscles are made of type 1 muscle fibers. These muscle fibers are small in size and are resistant to fatigue.

Question 3

Define:

Core

Answer 3

The structures that make up the LPHC including the lumbar spine, pelvic girdle, abdomen, and hip.

Question 4

Core training is critical in what aspects of fitness?

Answer 4

• Improving posture
• Enhancing performance
• Resistance to injury
• Increased injury rehabilitation

Question 5

Choose the correct answer:

When performing the farmer’s carry, what core principle should you be performing?

a. Bracing
b. Drawing in maneuver

Answer 5

a. Bracing

Question 6

What is the objective of core training?

Answer 6

To uniformly strengthen the muscles that stabilize and move the trunk of the body.

For an overview of core training and more examples of core training, click here!

Question 7

When performing a floor bridge, how high up should you lift the pelvis at the end position (at the top)?

Answer 7

Just before hip hyperextension.

Hip hyperextension places excessive stress on the lumbar vertebrae. Knees, hips, and shoulders should all be in a straight line.

Question 8

True or False:

There is a correlation between core strength and lower extremity force and power.

Answer 8

True

Core muscles activate prior to movements in the lower extremity, suggesting that proper core function is needed for lower extremity rate of force production and power.

Question 9

What are the core training variables that you can manipulate to achieve your client’s desired goals?

Answer 9

• Plane of motion
• Volume (via sets or repetitions)
• Range of motion
• Progressions of exercises
• Speed of motion
• Resistance
• Equipment

Question 10

True or False:

Core training can improve and potentially eliminate low-back pain.

Answer 10

True

Core training has been shown to be effective in relieving pain, improving muscle strength and endurance, and improving low-back strength and motor control.

Question 11

Fill in the blank:

The diaphragm is a part of the _____ division of the core.

Answer 11

Local

Question 12

Define:

Bracing

Answer 12

The co-contraction of the global muscles to stabilize and brace the LPHC.

Question 13

What are the two categories of the core?

Answer 13

1. Local muscles
2. Global muscles

Question 14

Fill in the blank:

The transverse abdominis is a part of the _____ division of the core.

Answer 14

Local

Question 15

Fill in the blank:

The rectus abdominis is a part of the _____ division of the core.

Answer 15

Global

Question 16

Fill in the blank:

The quadratus lumborum is a part of the _____ division of the core.

Answer 16

Local

Question 17

What is the stability sequence in core training?

Answer 17

1. Intervertebral stability
2. Lumbopelvic stability
3. Movement efficiency

Question 18

Choose the correct answer:

Which of the following exercises would be an appropriate exercise for someone who is just starting to exercise?

a. Crunches
b. Cable lift and chop
c. Plank
d. Russian twists

Answer 18

c. Plank

In the beginning stages of a core program, exercises should focus on stabilization of the spine and pelvis without movement. This puts the focus on the local core muscles.

Question 19

What is the scientific rationale for core training?

Answer 19

• Optimize posture
• Increase performance
• Decrease likelihood of injury
• Rehabilitation

Question 20

What would happen if the global muscles are strong but the local muscles are weak?

Answer 20

• Instability of the LPHC
• Compensations
• Insufficient movement
• Increased potential for injury

Question 21

The global muscles are responsible for what?

Answer 21

Movement of the trunk, transfer loads, and provide stability.

Question 22

Where are most of the local muscles located?

Answer 22

Attached to the vertebrae.

Question 23

Define:

Drawing in maneuver

Answer 23

Maneuver used to recruit the local stabilizers by drawing the belly button into the spine.

Question 24

What are some regressions for a traditional plank?

Answer 24

• Plank in a push-up position
• Place the knees on the floor
• Place the hands on a bench and feet on the floor

Question 25

# True or False: Core training has no effect on the curvature of the spine.

Answer 25

False ## Footnote *Core training has been shown to improve spinal alignment and curvature in those with poor posture and scoliosis.*

Question 26

# Fill in the blanks with the correct scapular movement: When performing a floor cobra, you should \_\_\_\_\_ and \_\_\_\_\_ the scapula.

Answer 26

Retract and depress

Question 27

# Fill in the blank: The obliques are a part of the \_\_\_\_\_ division of the core.

Answer 27

Global

Question 28

# Choose the correct answer: After sufficient stabilization of the spine and pelvis without movement, the appropriate progression would be to focus on: a. Rate of force production b. Muscle hypertrophy c. Movements that will strengthen the local muscles d. Movements that will move the core through its entire range of motion

Answer 28

d. Movements that will move the core through its entire range of motion ## Footnote *By working the core through its entire range of motion, you are focusing on the local and global muscles of the core. Examples of exercises that can be used in this phase include crunches, knee-ups, and cable rotations.*