Chapter 9

Question 0

Exercise progression for core activation

Answer 0

• Pelvic floor contractions: 1-2 sets x 10 reps, 2 sec tempo, 10-15 sec rest between sets
• TVA contractions (drawing belly toward the spine)1-2 sets x 10 reps, 2 sec tempo, 10-15 sec rest between sets
• combination of both contractions:1-2 sets x 10 reps, 2 sec tempo, 10-15 sec rest between sets
• contractions with normal breathing: 1-2 sets x 5-6 reps with slow 10 sec counts while breathing independently

Question 1

Activate the TVA (transverse abdominus)

Answer 1

Centering., hollowing, or drawing in