5.16 Core Training

Question 1

The ability of an individual to maintain a given position, adequately stabilizing the spine while the extremities are moving.

Answer 1

core stability

Question 2

The ability to control the motion of the spine over a given longer duration.

Answer 2

core endurance

Question 3

The ability to control the motion of the spine.

Answer 3

core strength

Question 4

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

Answer 4

core (also known as the lumbo-pelvic-hip complex (LPHC)

Question 5

core musculature can be divided into two unique categories:

Answer 5

the local muscles and the global muscles

Question 6

Rotatores

Answer 6

Stabilize and rotate spinal segments

local

Question 7

Multifidus

Answer 7

Stabilize, extend, and rotate spine

local

Question 8

Transverse abdominis

Answer 8

Increase intra-abdominal pressure

local

Question 9

Diaphragm

Answer 9

Regulate inspiration

local

Question 10

Pelvic Floor Musculature

Answer 10

Support the contents of the pelvis

local

Question 11

Quadratus lumborum

Answer 11

Lateral flexion of spine; elevation of pelvis

local

Question 12

Rectus abdominis

Answer 12

Trunk/spine flexion, rotation, and lateral flexion

global

Question 13

external abdominal obliques

Answer 13

Spinal flexion, lateral flexion, and contralateral rotation

global

Question 14

internal abdominal obliques

Answer 14

Spinal flexion, lateral flexion, and ipsilateral rotation

global

Question 15

erector spinae

Answer 15

Trunk/spine extension, rotation, and lateral flexion

global

Question 16

latissimus dorsi

Answer 16

Trunk/spine rotation (in addition to shoulder extension, adduction, and internal rotation)

global

Question 17

Iliopsoas (iliacus + psoas)

Answer 17

Hip flexion (in addition to hip adduction and external rotation)

global

Question 18

local muscles

Answer 18

generally attached on/near vertebrae

often have short attachments ranging between one and two vertebrae segments

consist primarily of type I (slow twitch) muscle fibers, which have a high density of muscle spindles and are important for assisting in proprioception of the spine

Question 19

global muscles

Answer 19

act to move the trunk, transfer loads between the upper and lower extremities, and provide stability of the spine by stabilizing multiple segments together as functional units.

These muscles are primarily responsible for concentric force production and eccentric deceleration during dynamic activities.

Question 20

The normal curvature of the cervical and lumbar spine regions, creating a concave portion of the spine.

Answer 20

lordotic/lordosis

Question 21

The normal curvature of the thoracic spine region, creating a convex portion of the spine.

Answer 21

kyphotic/kyphosis

Question 22

An excessive forward rotation of the pelvis that results in greater lumbar lordosis.

Answer 22

anterior pelvic tilt

Question 23

An excessive rotation of the pelvis that results in lesser lumbar lordosis.

Answer 23

posterior pelvic tilt

Question 24

An abnormal curve of the spine from side to side.

Answer 24

Scoliosis

Question 25

A maneuver used to recruit the local core stabilizers by drawing in the navel toward the spine.

Answer 25

drawing-in maneuver

Question 26

Contracting the global abdominals such as the rectus abdominis and obliques at the same time.

Answer 26

bracing

Question 27

True/False: In core training, neural adaptations become the focus of the program instead of striving for absolute strength gains.

Answer 27

true

Question 28

Core training programs must be designed to achieve the following functional outcomes. The sequence is critical for optimizing function:

Answer 28

1. Intervertebral stability (stabilization of individual spinal segments)
2. Lumbopelvic stability (stabilization of lumbo-pelvic-hip complex)
3. Movement efficiency (improved movement quality and force output)

Question 29

a procedure that measures the electrical conducting function of nerves in muscles. An EMG test can identify differences in muscle or muscle group activation when performing different movements or exercises.

Answer 29

EMG stands for electromyography