Chapter 9

Question 1

Which structures make up the core?

Answer 1

Lumbo-pelvic-hip complex, including the lumbar spine, the pelvic girdle, abdomen, and the hip joint

Question 2

What are the structures of the LPHC?

Answer 2

Lumbar spine, pelvic girdle, abdomen, hip joint

Question 3

Which muscles directly attach to the vertebrae and stabilize the spine?

Answer 3

Local stabilization musculature

Question 4

Pulling the navel toward the spine to increase core stability

Answer 4

Drawing in maneuver

Question 5

What is the reflex that realigns the eyes by anteriorly rotating the pelvis when the cervical spine is in extension?

Answer 5

Pelvo-ocular reflex

Question 6

Co-contraction of core movement muscles to increase LPHC stability

Answer 6

Abdominal bracing

Question 7

What are 4 core exercises in the strength level?

Answer 7

Ball crunch; Back extensions; Reverse crunch; Cable rotations

Question 8

Which characteristics help identify exercises in the core-stabilization level?

Answer 8

Involve little motion through the spine and pelvis

Question 9

What are 4 core-stabilization exercises?

Answer 9

Marching, Floor bridge, Floor prone cobra, Prone iso-abs

Question 10

What are 4 core-power exercises?

Answer 10

Rotation chest pass, Ball medicine ball pullover throw, Front medicine ball oblique throw, Soccer throw

Question 11

Core power exercises are easily identified by:

Answer 11

Explosive movements with medicine ball

Question 12

Exercises with little to no motion of the spine and pelvis used to improve neuromuscular efficiency and intervertebral stability

Answer 12

Core-stabilization

Question 13

What are 3 primary goals of a core training program?

Answer 13

Develop neuromuscular efficiency, intervertebral and LPHC stability, and functional strength

Question 14

On what should core training focus?

Answer 14

quality of movement

Question 15

What is the primary goal of core-power training?

Answer 15

Develop the ability to stabilize and generate force at functionally applicable speeds

Question 16

Stabilization core training

Answer 16

Mostly done with stability balls or isometric holds. Between 12 and 20 repetitions, with a slow tempo, 0 to 90 seconds of rest and 1-4 sets. Example: floor prone cobra.

Question 17

Strength core training

Answer 17

Include physically moving from the core, 8 to 12 repetitions, medium tempo, 0 to 60 seconds of rest and 2 to 3 sets. Example: reverse crunch.

Question 18

Power core training

Answer 18

explosive movements including throwing medicine balls, 8 to 12 repetitions, 0 to 60 seconds of rest for 2 to 3 sets. Example: rotation chest pass.