chapter 16 lesson 4

Question 1

when performing a floor bridge is it ok to bring the hips past neutral alignment of the body

Answer 1

no causing hyperextension of the lower back causes excess stress on lumbar spine

Question 2

ball bridge

Answer 2

is like a floor bridge but on a ball

Question 3

floor cobra

Answer 3

lay on belly, draw abs in, arms out with palms down.
when contracting point the thumbs to the sky, maintain chin positioning and retract shoulders

Question 4

ball cobra

Answer 4

like floor cobra but on a ball

Question 5

fire hydrant

Answer 5

you are a dog pissing on a pole

Question 6

plank

Answer 6

face down with forearms parallel, draw abs in, squeeze glutes.

Question 7

core side plank

Answer 7

lay on side, stack feet, raise glutes.

Question 8

the bird dog

Answer 8

all 4s position, kinetic check point chain in alignment, tuck chain, spine neutral, tuck in pelvis, keeping the head up and neutral as you perform repetitions

Question 9

kneeling palloff press, farmers carry.

Answer 9

is performed on a cable machine, with toes shoulder width apart and pointing forward, spine is in a neutral position with head straight forward, grab cable and extend arms out away from center of mass and bring arms back in for repitition.

Question 10

farmers carry

Answer 10

while standing and walking have weights at your side, make sure core is engaged, shoulders down and back.

Question 11

floor crunch ( globa core muscles)

Answer 11

make sure you are within the kinetic chain checkpoints, draw abs in, cross arms, across chest, raise upper back off the floor while maintaining neutral neck alignment.

Question 12

core ball crunch

Answer 12

lay head and shoulders on the ball, knees are over the second and third toe, feet are shoulder width apart, hands behind head, bottom of rib cage is going to try and touch the hips.

Question 13

back extension

Answer 13

perform on a hyper extension machine, hands are crossed the chest, back is neutral and chin is tucked, squeeze glutes which should lift you up

Question 14

reverse crunch

Answer 14

perform on bench, hold on to the bench by your head, bring knees up to the chest.

Question 15

knee up

Answer 15

perform on bench, bring feet up and keep legs straight, lift pelvis off of the bench while keeping the bootom of the shoes facing the sky.

Question 16

cable rotation

Answer 16

feet are hip and shoulder width apart, has cable at extended arm position, pivot off of the back foot and twist away in the opposite direction.

Question 17

cable lift

Answer 17

feet shoulder width apart, perform a half squat, cable is is set at the lowest point, drive throught the ground swqing from the floor to the corner of the sky.

Question 18

cable chop

Answer 18

cable is set at a high position, feet shoulder width apart, chop down and across the body.

Question 19

rotation chest pass

Answer 19

rotational chest pass, face away from wall, drive off back leg and press the ball to the wall away from the starting point

Question 20

medicine ball pull over throw

Answer 20

while laying on the ball supporting spine, ball over head elbows slightly bent. throw ball ballistic at the wall. end range of motion should be sitting on the ball.

Question 21

front medicine ball oblique throw

Answer 21

while standing, holding the ball at either side of your pockets, face the wall. load the hip the ball is held at and launch ball at the ball with rotational force.

Question 22

core side medicine ball oblique throw

Answer 22

like the front face medicine oblique throw except you face away from the wall then rotate and throw at the wall

Question 23

core medicitne ball soccer throw

Answer 23

when throwing hinge at the hip and maintain neutral spine and neck positioning

Question 24

medicine ball woodchop throw

Answer 24

while standing maintain 5 kinetic chain checkpoints, extend away straight up from the opposite leg and slam ball down to the opposite side

Question 25

medicine ball back extension throw

Answer 25

standing with back facing the wall, loading and exploding from a counter to rotating and throwing the ball the wall behind you.

Question 26

What issue is indicated by abdominal protrusion during marching exercises?

Answer 26

Poor activation of the local core

Question 27

TRUE OR FALSE? While performing the ball bridge exercise, clients should be instructed to avoid resting the head and shoulders on top of the stability ball.

Answer 27

false

Question 28

Which of the following is an antirotational exercise designed to target the local core muscles?

Answer 28

kneeling pallof press