Design core programmes

Question 1

Local stabilisation system (5)

Answer 1

TVA
internal oblique
multifidus
pelvic floor musculature
diaphram

Question 2

Global stabilisation system (5)

Answer 2

quadratus lumborum
psoas major
external oblique
portions of: internal oblique, rectus abdominis, glute med, adductors

Question 3

Global movement system (4)

Answer 3

lats
hip flexors
hamstrings
quads

Question 4

Core stabilisation mechanisms (2)

Answer 4

1. Thoracolumbar Fascia Mechanism TLF

2. Intra-abdominal Pressure

Question 5

Core stabilisation

no. of exercises:

Answer 5

1-4

Question 6

Core stabilisation

sets:

Answer 6

1-4

Question 7

Core stabilisation

reps:

Answer 7

12-20

Question 8

Core stabilisation

tempo:

Answer 8

Slow 4:2:1

Question 9

Core stabilisation

Rest:

Answer 9

0-30s

Question 10

Core strength

no. of Exercises:

Answer 10

0-4

Question 11

Core strength

sets:

Answer 11

1-4

Question 12

Core strength

reps:

Answer 12

8-12

Question 13

Core strength

tempo:

Answer 13

medium

Question 14

Core strength

rest:

Answer 14

0-60s

Question 15

Lumbo pelvic hip complex (4)

Answer 15

Lumbar spine
Pelvic girdle
Hip joint
Abdomen

Question 16

Why train the core (3)

Answer 16

• Posture
• Movement
• Optimal length-tension relationships

Question 17

Lack of core can lead to (4)

Answer 17

Compensation
Synergistic dominance
Inefficient movements
Injury

Question 18

Core assessment exercises (4)

Answer 18

Prone bridge/side bridge
Curl up
V-sit
Trunk extensor endurance test