Ch. 6 Core Training Concepts

Question 1

Core

Answer 1

structures that make up the lumbo-pelvic-hip complex

Question 2

Core stability

Answer 2

overall LPHC stability derived from local and global stabilization musculature

Question 3

Local core stabilizers

Answer 3

muscles attaching directly to vertebrae

Question 4

Global core stabilizers

Answer 4

muscles attaching from spine to pelvis; movement muscles that help stabilize LPHC with isometric contractions

Question 5

Movement system

Answer 5

core muscles that attach the spine or pelvis to the extremities

Question 6

Drawing-in maneuver

Answer 6

drawing the navel in toward the spine; recruits local core stabilizers

Question 7

Bracing

Answer 7

co-contraction of the abdominal, lower back, and gluteal muscles

Question 8

Stabilization and Movement Systems: Local Stabilization System

Answer 8

Transversus abdominis
Internal oblique
Lumbar multifidus
Pelvic floor muscles
Diaphragm

Question 9

Stabilization and Movement Systems: Global System

Answer 9

Quadratus lumborum
Psoas major
External oblique
Portions of the internal oblique Rectus abdominis
Gluteus medius
Adductor complex:
• Adductor magnus
• Adductor longus
• Adductor brevis
• Gracilis
• Pectineus

Question 10

Stabilization and Movement Systems: Movement System

Answer 10

Latissimus dorsi
Hamstrings
Quadriceps
The deep longitudinal sub- system:
• Erector spinae
• Thoracolumbar fascia
• Sacrotuberous ligament
• Biceps femoris
The posterior oblique sub- system:
• Gluteus maximus
• Latissimus dorsi
• Thoracolumbar fascia
The anterior oblique sub- system:
• Oblique muscles (internal and external)
• Adductor complex
• Hip external rotators
The lateral sub-system:
• Gluteus medius
• Tensor fascia latae
• Adductor complex
• Quadratus lumborum

Question 11

Functional Strength

Answer 11

ability of neuromuscular system to produce dynamic eccentric, concentric, and isometric stabilization actions quickly and efficiently during functional movement

Question 12

Core-stabilization exercises

Answer 12

little-to-no motion through the pelvis and spine; used in Stabilization Level of OPT model

Question 13

Core-strength exercises

Answer 13

more dynamic eccentric and concentric movement of spine; full ROM using drawing-in and bracing; used in Strength Level of OPT model

Question 14

Core-power exercises

Answer 14

improve core musculature rate of force production; dynamic force at functionally applicable speeds; used in Power Level of OPT model

Question 15

Core Program Design Parameters: OPT Level: Stabilization

Answer 15

Phase: 1
Example Exercises: 1–4 Core-stabilization
Leg floor bridge, Prone iso-abs, Floor cobra
Sets/Reps: 1–3 sets × 12–20 reps
Tempo: Slow (4/2/1)
Rest: 0-90 s

Question 16

Core Program Design Parameters: OPT Level: Strength

Answer 16

Phase: 2, 3, 4
Example Exercises: 0–4 Core-strength
Tubing rotation, Floor crunches, Bench knee-ups
Sets/Reps: 2–3 sets × 8–12 reps
Tempo: Medium (3/2/1 – 1/1/1)
Rest: 0-60 s

Question 17

Core Program Design Parameters: OPT Level: Power

Answer 17

Phase: 5,6
Example Exercises: 0–2 Core-power
Rotational chest pass, Medicine ball, Overhead throw
Sets/Reps: 2–3 sets × 8–12 reps
Tempo: Explosive
Rest: 0-60 s

Question 18

Several studies have concluded that individuals with low back pain suffer from weakness of which of the following extensor muscles?

Answer 18

Erector spinae

Question 19

Which of the following is an example of a core-power exercise?

Answer 19

Side oblique throw

Question 20

What is the appropriate progression when an individual has mastered a kneeling core exercise?

Answer 20

Half-kneeling

Question 21

What is the appropriate amount of repetitions for a ball cobra?

Answer 21

12 to 20

Question 22

What is the appropriate tempo for core exercises performed in the Power Level of training?

Answer 22

Explosive

Question 23

After an athlete has established appropriate amounts of neuromuscular control of his core, to which level can he can progress?

Answer 23

Strength

Question 24

Which of the following are the core muscles that attach directly to the vertebrae?

Answer 24

Local core stabilizers

Question 25

Individuals with low back pain often have a strength deficit in which of the following muscles?

Answer 25

Gluteus maximus

Question 26

The transverse abdominus, internal obliques, multifidus, pelvic floor musculature, and diaphragm are muscles classified as which of the following?

Answer 26

Local core stabilizers

Question 27

Which of the following must be achieved first in an individual’s core training program?

Answer 27

Intervertebral stability

Question 28

When the drawing-in maneuver is performed, which of the following has been activated?

Answer 28

Local stabilization system

Question 29

Which exercise is considered a core-stabilization exercise?

Answer 29

Prone iso-abs

Question 30

Which of the following muscles is co-contracted when an athlete performs the drawing-in maneuver?

Answer 30

Multifidus

Question 31

What is the term used to describe LPHC stability comprised of local or intersegmental stability, global stability, and global mobility?

Answer 31

Core stability

Question 32

Once an individual has mastered the Superman exercise, what is the appropriate progression?

Answer 32

Ball cobra