Chapter 16 - Core Training Concepts Flashcards
After completing this deck, the fitness professional will be able to identify the different divisions of the core musculature and employ methods to effectively execute, instruct, and cue various core training exercises.
True or False
Using a weight belt for moderate-intensity exercise is recommended to help the core contract.
False.
Wearing a weight belt for moderate-intensity exercise will raise heart rate, blood pressure, and will often time give clients a false sense of security leading the client to lift more weight than is appropriate. Weight belts should be reserved for experienced lifters working with specific weight lifting goals, while the core musculature should be used during moderate activity.
What is the purpose of the local muscles in the core?
Provide dynamic control of the spine
Most local muscles are made of type 1 muscle fibers. These muscle fibers are small in size and are resistant to fatigue.
Define
Core
The structures that make up the LPHC including the lumbar spine, pelvic girdle, abdomen, and hip
Core training is critical in what aspects of fitness?
- Improving posture
- Enhancing performance
- Resistance to injury
- Increased injury rehabilitation
When performing the farmer’s carry, what core principle should you be performing?
- Bracing
- Drawing in maneuver
Bracing.
What is the objective of core training?
To uniformly strengthen the muscles that stabilize and move the trunk of the body.
For an overview of core training and more examples of core training, click here!
When performing a floor bridge how high up should you lift the pelvis at the end position (at the top)?
Just before hip hyperextension.
Hip hyperextension places excessive stress on the lumbar vertebrae. Knees, hips, and shoulders should all be in a straight line.
True or False
There is a correlation between core strength and lower extremity force and power.
True.
Core muscles activate prior to movements in the lower extremity, suggesting that proper core function is needed for lower extremity rate of force production and power.
What are the core training variables that you can manipulate to achieve your client’s desired goals?
- Plane of motion
- Volume (via sets or repetitions)
- Range of motion
- Progressions of exercises
- Speed of motion
- Resistance
- Equipment
True or False
Core training can improve and potentially eliminate low-back pain.
True.
Core training has been shown to be effective in relieving pain, improving muscle strength and endurance, and improve low-back strength and motor control.
The diaphragm is a part of the _____ division of the core.
Local
Define
Bracing
The co-contraction of the global muscles to stabilize and brace the LPHC
What are the two categories of the core?
- Local muslces
- Global muscles
The transverse abdominis is a part of the _____ division of the core.
Local
The rectus abdominis is a part of the _____ division of the core.
Global
The quadratus lumborum is a part of the _____ division of the core.
Local
What is the stability sequence in core training?
- Intervertebral stability
- Lumbopelvic stability
- Movement efficiency
Which of the following exercises would be an appropriate exercise for someone who is just starting to exercise?
- Crunches
- Cable lift and chop
- Plank
- Russian twists
Plank
In the beginning stages of a core program, exercises should focus on stabilization of the spine and pelvis without movement. This puts the focus on the local core muscles.
What is the scientific rationale for core training?
- Optimize posture
- Increase performance
- Decrease likelihood of injury
- Rehabilitation
What would happen if the global muscles are strong but the local muscles are weak?
- Instability of the LPHC
- Compensations
- Insufficient movement
- Increased potential for injury
The global muscles are responsible for what?
Movement of the trunk, transfer loads, and provide stability.
Where are most of the local muscles located?
Attached to the vertebrae
Define
Drawing in maneuver
Maneuver used to recruit the local stabilizers by drawing the belly button into the spine.
What are some regressions for a traditional plank?
- Plank in a push-up position
- Place the knees on the floor
- Place the hands on a bench and feet on the floor
True or False
Core training has no effect on the curvature of the spine.
False.
Core training has been shown to improve spinal alignment and curvature in those with poor posture and scoliosis.
Fill in the blanks with the correct scapular movement
When performing a floor cobra you should ____ and _____ the scapula.
Retract and depress
The obliques are a part of the _____ division of the core.
Global
After sufficient stabilization of the spine and pelvis without movement, the appropriate progression would be to focus on:
- Rate of force production
- Muscle hypertrophy
- Movements that will strengthen the local muscles
- Movements that will move the core through its entire range of motion
Movements that will move the core through its entire range of motion.
By working the core through its entire range of motion, you are focusing on the local and global muscles of the core. Examples of exercises that can be used in this phase include crunches, knee-ups, and cable rotations.
