Ch 9: Core training concepts

Question 1

What are the three systems of the core?

Answer 1

1. Local stabilization system
2. The global stabilization system
3. The movement system

Question 2

Local stabilization system

Answer 2

Muscles that attach directly to the vertebrae.

Primarily responsible for intervertebral and inter-segmental stability and work to limit excessive compressive, shear, and rotational forces between spinal segments.

The primary muscles are the transverse abdominis, internal obliques, multifidus, pelvic floor musculature, and diaphragm.

Question 3

Global Stabilization System

Answer 3

Muscles of the core that attach the pelvis to the spine.

Provide stabilization and eccentric control of the core during functional movements.

The primary muscles that make up the global stabilization system include the quadratus lumborum, psoas major, external obliques, portions of the internal obliques, rectus abdominis, gluteus medius, and adductor complex.

Question 4

Movement System

Answer 4

Muscles that attach the spine and or pelvis to the extremities.

Primarily responsible for concentric Force production and eccentric deceleration during dynamic activities.

The primary muscles that make up the movement system include the latissimus dorsi, hip flexors, hamstring complex, and quadriceps.

Question 5

In what order should you train the systems of the core?

Answer 5

You should train these systems of the car from the inside out starting with the local stabilization system, then the global stabilization system, and finally the movement system.

Question 6

Drawing-In Maneuver

Answer 6

A maneuver used to recruit the local core stabilizers by drawing the naval in towards the spine.

Question 7

Bracing

Answer 7

Occurs when you have contracted both the abdominal, lower back, and buttocks muscles at the same time.