Core

Question 1

what is the core?

Answer 1

lumbopelvic hip complex

Question 2

what does the core do?

Answer 2

stabilizes and protects the spine

movement and transfer of force

Question 3

inner unit core muscles and what they stabilize

Answer 3

intervertebral stabilization

• transverse abdominis and internal oblique
• multifidus
• diaphragm
• pelvic floor muscles

Question 4

outer unit core and what they stabilize

Answer 4

stabilize LPHC

• rectus abdominis
• external obliques
• erector spina
• hip muscles (hip flexors, extensors, adbuctors, adductors, rotators)
• latissimus dorsi

Question 5

hip complex is made of

Answer 5

flexors
extensors 
abbuctors 
adductors 
rotators 
latissimus dorsi

Question 6

why is core stability important for novices

Answer 6

good posture
distributing and absorbing force in body
prevention of injury or lower back pain
rehabilitation program

Question 7

why is core stability important for more advanced clients

Answer 7

same as novices

often need to maintain stability during highly dynamics and or highly loaded movements

transfer forces through the body to produce movements

Question 8

indicators that predict lower back pain

Answer 8

• inactivity
• experience pain with prolonged sitting
• have asymmetries in strength and movement patterns
• have stiff hips or overactive and hamstrings
• have below average back endurance or back endurance < abdominal endurance

Question 9

preventing lower back pain and promoting long term back health

Answer 9

• avoid painful movements
• use correct exercise technique and avoid compensation patterns
• practice spine sparing strategies
  
  • maintain neutral spine during activity while engaging the pain stabilizers and practicing good spine hygiene
  • limit activities that apply rapid, repetitive, weighted or end range flexion or rotation of spine
    
    • use care in lifting and lowering heavy weights

Question 10

what is hollowing

Answer 10

drawing the navel toward the spine –> resulting in a desires in waist circumference
contraction is TVA and IO

Question 11

what is bracing

Answer 11

co -contracting the muscles of the trunk –> no decrease in waist circumference
simultaneously contracting the TVA, obliques and rectus

Question 12

movements of the spine

Answer 12

flexion
extension
lateral flexion
rotation

Question 13

mcGill’s big three

Answer 13

Perfect sit up
side bridge
arm -leg extension (bird dog)

Question 14

how long are isometric holds of core exercises held for

Answer 14

10 seconds

Question 15

how to you progress load of core

Answer 15

add weight
increase reps by increasing number of 10 second holds
increase complexity through movement of extremities
increase complexity of the exercise
add balance training