Chapter 9-Core Training Concepts

Question 1

Cardio training

-STAGE ONE-

Answer 1

• 65-75% intensity reach
• 12-13 on RPE scale
• Walking & light jogging
• Used during the Stabilization level
• 30-60 min workouts
• Uses only HR zone 1

Question 2

Cardio training

-STAGE TWO-

Answer 2

• 1 min intervals in HR zone 2
• Using during the strength level
• 14-16 on RPE scale
• 3 min intervals in HR zone 1
• challenges lactate threshold
• 76-85% intensity reached
• Cycle classes & group exercise classes
• Start with work-to-rest ratio of 1:3

Question 3

Cardio training

-STAGE THREE-

Answer 3

• Must rotate with both other stages
• 89-95% intensity reached
• Us with the power level
• 1 min intervals in HR zone 3
• 17-19 on the RPE scale
• For advance clients

Question 4

(Def) Local Stabilization System

Answer 4

Muscles that attach directly to the spine (vertebrae by vertebrae) and has the primary function of joint support and stabilization.

These muscles tend to move out through the core to stabilize the body before any type of movement.

These muscles are primarily slow twitch fibers, with a high density of muscle spindles.

Question 5

Local Stabilization System

-Muscles-

Answer 5

• Transversus abdominis
• Internal Oblique
• Lumbar multifidus
• Pelvic floor muscles
• Diaphragm

Question 6

(Def) Global Stabilization System

Answer 6

Muscles that attach from the pelvis to the spine.

These muscles act to transfer load between the upper extremity and lower extremity, provide stability b/t the pelvis and spine, and provide stabilization and eccentric control of the core during functional movements.

Question 7

Global Stabilization System

-Muscles-

Answer 7

• Quadratus lumborum
• Psoas major
• External oblique
• Portions of internal oblique
• Rectus abdominis
• Gluteus medius
• Adductor complex
  
  • adductor magnus
  • adductor longus
  • adductor brevis
  • gracilis
  • pectineus

Question 8

(Def) Movement System

Answer 8

Muscles that attach the spine and/or pelvis to the extremities. These muscles are primary responsible for concentric force production and eccentric deceleration during dynamic activities.

Question 9

Movement System

-Muscles-

Answer 9

• Latissimus dorsi
• Hip flexors
• Hamstring complex
• Quadriceps

Question 10

Core Stabilization Exercises

Answer 10

• Marching
• Two leg floor bridge
• Floor prone cobra
• Prone iso-ab (Plank)

Question 11

Core Strength Exercise

Answer 11

• Ball crunch
• Back extensions
• Reverse crunch
• Cable rotation

Question 12

Core Power Exercises

Answer 12

• Rotation chest pass
• Ball medicine ball (MB) pullover throw
• Front MB oblique throw
• Soccer throw

Question 13

Core Training Program Design

-Stabilization-

Answer 13

OPT LEVEL: stabilization 
Phases: 1
Exercise: core stabilization 
# of exercise: 1-4 
Sets: 1-4
Reps: 12-20
Tempo: slow (4/2/1) 
Rest: 0-90seconds

Question 14

Core Training Program Design

-Movement-

Answer 14

OPT LEVEL: Strength 
Phases: 2,3,4
Exercise: Core strength 
# of exercise: 0-4
Sets: 2-3
Reps: 8-12
Tempo: medium 
Rest: 0-60 seconds

Question 15

Core Training Program Design

-Movement-

Answer 15

OPT LEVEL: power 
Phases: 5
Exercise: core power 
# of exercise: 0-2
Sets: 2-3
Reps: 8-12
Tempo: as fast as can be controlled 
Rest: 0-60 seconds