Chapter 6: core training concepts

Question 1

Core

Answer 1

section of the body defined by the structures that make up the LPHC

Question 2

efficient core

Answer 2

ensures optimal length-tension relationships of functional agonists and antagonists

Question 3

core stability

Answer 3

LPHC stability comprised of local or inter-segmental stability (local stabilization system), global stability, and global mobility
neuromuscular effciency of the core or LPHC

Question 4

Local core stabilizers

Answer 4

muscles that attach directly to the vertebrae
primarily type 1 fibers with high density of muscle spindles
responsilble fo inter-vertebral and inter-segmental stability, working to limit excessive compressive, shear, and rotational forces between spinal segments
Transverse Abdomis, Internal Oblique, lumbar multifidus, pelvic floor muscles, diaphargm

Question 5

Global core stabilizers

Answer 5

muscles that attach from the pelvis to the spine
these muscles act to transfer loads between the upper extremity and lower extremity and privude stability between the pelvis and spine
Quadratus lumborum, psoas major, external oblique, portions of the internal oblique, rectus abdomis, gluteus medius, adductor complex: magus, longus, brevis, gracilis, pectineus

Question 6

movement system

Answer 6

includes muscles that attach the spine and/or pelvis to the extremities
responsible for concentric force production and eccentris deceleration during dynamic activities
lattismus dorsi, hip flexors, hamstrings, quads

Question 7

Thoracolumbar Stabilization mech TLF

Answer 7

network of non-contractile tissue that plays an esstienal role in the functional stability of the core. divided into the posterior, anterior, and middle layers
muscles that attach include: deep erector spinae, multifidus, transversus abdomis, internal oblique, gluteus maximus, latissimus dorsi, and quadratus lumborum

Question 8

IAP mech(intra abdominal pressure

Answer 8

second stabilization mech

Question 9

drawing-in maneuver

Answer 9

maneuver used to recuirt the LCS by drawing in the navel in towards your spine

Question 10

bracing

Answer 10

occurs the abdominal, lower back, and buttock muscles are contracted at the same time

Question 11

Functional strength

Answer 11

the ability of the neuromuscular system to produce dynamic, multiplanar eccentric, concentri and isometric stabilization actions quickly and efficiently during functional movements

Question 12

Core training program sequence

Answer 12

inter-vertebral stab
LP stab
movement effciency

Question 13

core stabilization

Answer 13

exercises that involve little to no motion through the spine and pelvis
designed to improve neuromuscular effciency and inter-vertebral stability by focusing on the local stabilization system
4 weeks
1-3 sets x 12-20 reps. 4/2/1 tempo. 0-90s rest
phase 1

Question 14

core strength exercises

Answer 14

exercises that involve more dynamic eccentric and concentri movements of the spine through a full rom while the athlete performs the neuromechanical activation techniques learned in core stab(drawing in and bracing
designed to improve LPH stab, eccentric strength and neuromuscular efficiency of the entire core
2-3 sets x 8-12 reps. 3/2/1 - 1/1/1 tempo. 0-60s rest
phase 2, 3, 4

Question 15

core power exercises

Answer 15

exercises designed to improve the rate of froce production by the core musculature
2-3 sets x 8-12 reps. explosive tempo. 0-60s rest
phases 5,6