Core training

Question 1

Core

Answer 1

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

Question 2

Drawing-in maneuver

Answer 2

recruit core stabilizers by drawing the navel toward the spine (local stabilization system).

Question 3

Bracing

Answer 3

contracting abdominals, lower back, and glutes together to stabilize the trunk (global movement system).

Question 4

Importance of properly training for stabilization

Answer 4

• An efficient core is necessary for maintaining proper muscle balance throughout the kinetic chain.
• If the movement system of the core is strong, but the stabilization system is weak, forces are not transferred or used properly.

Question 5

Phase 1 core exercises

Answer 5

Little motion through the spine and pelvis

Question 6

Phase 2, 3, and 4 core exercises

Answer 6

Dynamic eccentric and concentric movements with full range of motion

Question 7

Phase 5 core exercises

Answer 7

full range of motion at functionally applicable speeds