Chapter 9

Question 1

Core

Answer 1

structures that make up lumbo-pelvic-hip complex (LPHC)

Question 2

drawing-in maneuver

Answer 2

to recruit local stabilizers by drawing navel in toward the spine

Question 3

bracing (“bearing down”)

Answer 3

when you contract both abdominal, lower back, and buttock muscles at the same time

Question 4

Core Stabilization Phase 1

Answer 4

little motion through spine and pelvis, designed to improve neuromuscular efficiency and stability (include marching, floor bridge, floor prone cobra, prone iso-ab plank)

Question 5

Core Strength Phase 2,3,4

Answer 5

more dynamic movements throughout full range of motion done at medium tempo for 4 weeks (ball crunch, back extensions, reverse crunch, cable rotations)

Question 6

Core Power Phase 5

Answer 6

eplosive tempo, usually throwing movements to generate force (rotation chest pass, medicine ball pullover throw, front MB oblique throw, soccer throw)