Chapter 9

Question 1

Core Training

Answer 1

The objective is to uniformly strengthen the deep and superficial muscles that stabilize, align, and move the trunk of the body, especially the abdominals and muscles of the back

Question 2

Core

Answer 2

The structures that make up the lump-pelvic-hip complex (LPHC), including the lumbar spine, the pelvic girdle, abdomen, and the hip joint

Where the body’s center of gravity (COG) is located and where all movement originates

Question 3

What is the LPHC

Answer 3

Lumbo-Pelvic-Hip Complex

Question 4

What is the Core Musculature divided into?

Answer 4

1. Local Stabilization System
2. Global Stabilization System
3. Movement System

Question 5

Local Stabilization System

Answer 5

Muscles that attach directly to the vertebrae; function is to provide support from vertebra to vertebra

Consist primarily of type 1 (slow twitch) muscle fibers with a high density of muscle spindles

MUSCLES:
Transversus abdominis, Internal oblique, Lumbar multifidus, Pelvic floor muscles, Diaphragm

Question 6

Global Stabilization System

Answer 6

Muscles that attach from the pelvis to the spine; act to transfer loads between the upper & lower extremity, provide stability between pelvis & spine

MUSCLES:
Quadratus lumborum, Psoas major, External oblique, Portions of internal oblique, Rectus abdominis, Gluteus medius, Adductor complex -
*Adductor magnus, 
*longus, 
*brevis, 
Gracilis, 
Pectineus

Question 7

Movement System

Answer 7

Muscles that attach the spine and/or pelvis to the extremities; primarily responsible for concentric force production & eccentric deceleration during dynamic activities

MUSCLES:
Latissimus dorsi, Hip flexors, Hamstring complex, Quadriceps

Question 8

Drawing-in maneuver

Answer 8

A maneuver used to recruit the local core stabilizers by drawing the navel in toward the spine

Question 9

Bracing

Answer 9

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

Focuses on global trunk stability

Question 10

EMG

Answer 10

Electromyography

Question 11

Core Training program sequence

Answer 11

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

Question 12

What are the 3 levels of training within the OPT model & their phases? (pg. 234, model 9.4)

Answer 12

1. Stabilization
   Phase 1 - stabilization endurance
2. Strength
   Phase 2 - strength endurance
   Phase 3 - Hypertrophy
   Phase 4 - Maximal strength
3. Power
   Phase 5 - Power

Question 13

3 levels of core training?

Answer 13

1. Core-Stabilization Training
2. Core-Strength
3. Core-Power

Question 14

Core-Stabilization (Phase 1)

Answer 14

• Little motion through the spine & pelvis
• Focus on “drawing-in” and then bracing during exercises
• 4 weeks
  EXERCISES INCLUDE:
• Marching, floor bridge, floor prone cobra, prone iso-ab

Question 15

Core-Strength (Phase 2, 3, & 4)

Answer 15

• Involve more dynamic eccentric & concentric movements of the spine throughout a full range of motion while clients perform the activation techniques learned in core-stabilization.
• 4 weeks
  EXERCISES INCLUDE:
• Ball crunch, back extensions, reverse crunch, cable rotations

Question 16

Core-Power (Phase 5)

Answer 16

• Exercises are design to improve the rate of force production of the core musculature
  EXERCISES INCLUDE:
• Rotation chest pass, Ball medicine ball (MB) pullover throw, Front MB oblique throw, Soccer throw