Chapter 9

Question 1

What makes up the core

Answer 1

LPHC- Lumbar spine, pelvic girdle, hip joint ,abdomen

Question 2

Name the Cores 3 system

Answer 2

Local Stabilization
Global Stabilization
Movement system

Question 3

What is the local stabilization responsible for

Answer 3

Intervebral and intersegmental stability

Limits excessive compression, sheer and rotational forces b/w spinal segments

Question 4

Muscles in the Local stabilization attach to where

Answer 4

Directly to the vertebrae

Question 5

Name the muscles in the local stabilization system

Answer 5

Transverse Abs,Pelvic floor muscles, Lumbar multifidus,Internal oblique,diaphram.
(TAPLID)

Question 6

Where do the muscle attaché in the Global stabilization system

Answer 6

Attach Pelvis 2 Spine

Question 7

What is the Global stabilization system responsible for

Answer 7

Providing stability from the pelvis to spine
Provide stabilization and eccentric contraction core during functional movements
Responsible for transferring load between upper and lower extremities

Question 8

Name the muscles of the Global stabilization system

Answer 8

Quadratus lumborum
Glute
Adductor (adductor magnus, adductor longus, brevis, gracilis, pectineus)
Abs (External Oblique, part of Internal oblique)
Psoas
Internal and external Rectus

Quad GAP inex rectus

Question 9

In the movement system, where do muscles attach

Answer 9

Attach the spine or pelvis to the EXTREMITIES

Question 10

What is the movement system responsible for

Answer 10

Producing concentric force and eccentric deceleration during dynamic activities

Question 11

Name the Muscles of the movement system

Answer 11

Latissimus dorsi, hip flexor, quads and hamstrings

Question 12

Core stabilization exercise can be identified by

Answer 12

little to no motion through spine and pelvis

Question 13

Core stabilization exercises focus on

Answer 13

drawing in of the stomach to the spine

Question 14

Name 4 core stabilization exercises

Answer 14

Marching
Floor bride
Floor prone cobra
Prone Iso abs
Ball bridge
Quadruped opposite arm/leg raise

Question 15

Core strength can be identified by

Answer 15

Movement at the spine with a medium tempo. Dynamic and concentric movements of spine through full ROM

Question 16

Name 4 core strength exercises

Answer 16

Ball crunch
reverse crunch
Back extension
Cable rotations
knee up
cable lift

Question 17

Core power exercises can be identified by

Answer 17

Improving the rate of force production,. Prepare individuals to dynamically stabilize and generate force at more functionally applicable speeds.
Throwing movements and explosiveness
x/x/x tempo

Question 18

Name 4 core power exercises

Answer 18

Rotational chest pass
Ball pull over throw
Front MBOblique throw
Woodchuck throw
Side medicine ball oblique throw

Question 19

Core variables for stabilization

Answer 19

1-4 sets 
12-20 reps
slow tempo 4/2/1
0-90 sec rest
1-4 exercises

Question 20

Both the strength and power core exercises are part of what core system

Answer 20

Movement

Question 21

Variables for Core Strength

Answer 21

2-3 sets
8-12 reps
Medium tempo
0-60s
0-4 exercises

Question 22

Variables for Core power

Answer 22

2-3 sets
8-12 reps
As fast as can be controlled
0-60s rest
0-2 exercises

Question 23

How can you regress prone iso abs

Answer 23

Bird dog

Question 24

Hypertrophy and maximal strength phases core is optional because why

Answer 24

Typically performed in dynamic warm up portion or included in resistance portions

Question 25

A smaller ball for a ball crunch does what to the ROM

Answer 25

Increases it. Big ball decreases ROM

Question 26

What is the correlation between core and low back pain

Answer 26

Most people with low back pain have a very week core. They activate their core less and have lower endurance for stabilization

Question 27

What position is the back leg in during chest pass rotation

Answer 27

Triple extension. Hip extension, knee extn, plantar flexion

Question 28

How is Core strength Progressed

Answer 28

Specificty, speed, and neural demands