16 Core Training Concepts Flashcards
Core
The structures that make up the lumbo-pelvic-hip complex (LPHC), including the lumbar spine, pelvic girdle, abdomen, and hip joint.
Type I (slow twitch) muscle fibers
Muscle fibers that are small in size, generate lower amounts of force, and are more resistant to fatigue.
Local muscles consist primarily of which type of muscle fiber?
Type I
Lordotic/Lordosis
The normal curvature of the cervical and lumbar spine regions, creating a concave portion of thespine.
Kyphotic/Kyphosis
The normal curvature of the thoracic spine region, creating a convex portion of thespine.
Kyphotic/Kyphosis
The normal curvature of the thoracic spine region, creating a convex portion of thespine.
Anterior pelvic tilt
An excessive forward rotation of the pelvis that results in greater lumbar lordosis.
Posterior pelvic tilt
An excessive rotation of the pelvis that results in lesser lumbar lordosis.
Scoliosis
An abnormal curve ofthe spine from side to side
Drawing-in maneuver
A maneuver used to recruit the local core stabilizers by drawing in the navel toward the spine.
Bracing
Contracting the global abdominals such as the rectus abdominis and obliques at the same time.
What term refers to a co-contraction of global muscles such as the rectus abdominus and external obliques?
Bracing
Core training programs must be designed to achieve the following functional outcomes. The sequence is critical for optimizing function:
Intervertebral stability (stabilization of individual spinal segments)
Lumbopelvic stability (stabilization of lumbo-pelvic-hip complex)
Movement efficiency (improved movement quality and force output)
five kinetic chain checkpoints
Feet Knees Hips Shoulders Head
Force production
Concentric
Force reduction
Eccentric
Dynamic stabilization
Isometric
TRUE OR FALSE? The use of weight belts for apparently healthy adults engaging in a moderately intense exercise program is recommended.
False
What is the goal of core training?
To develop optimal levels of stability, muscular endurance, strength, and power
What issue is indicated by abdominal protrusion during marching exercises?
Poor activation of the local core
TRUE OR FALSE? While performing the ball bridge exercise, clients should be instructed to avoid resting the head and shoulders on top of the stability ball.
False
Which of the following is an antirotational exercise designed to target the local core muscles?
Kneeling Pallof press
