Chapter 9

Question 1

which technique uses a co-contraction of global muscles to enhance global trunk stability?

Answer 1

bracing

Question 2

which of the following is a precaution that should be taken while performing the reverse crunch exercise?

Answer 2

Avoid swinging the legs when performing the exercise

Question 3

at what angle should the knees be when performing a ball crunch exercise

Answer 3

90- degree

Question 4

a client is performing a prone iso-ab exercise (plank). The trainer notices that he is not able to maintain proper alignment, how should the exercise be regressed?

Answer 4

by instructing the client to perform the exercise in a standard push up position

Question 5

how many weeks should a client spend during the stabilization phase of core training?

Answer 5

4 weeks

Question 6

which level of core training exercise prepares an individual to dynamically stabilize and generate force at more functionally applicable speeds?

Answer 6

core-power

Question 7

bracing occurs when a person contracts the abdominal and buttock muscles at the same time as which of the following?

Answer 7

lower back

Question 8

which of the following training types involves little motion through the spine and pelvis?

Answer 8

core-stabilization

Question 9

what is the draw in maneuver?

Answer 9

drawing the navel to the spine without flexion in the spine. This helps to activate the inner muscles of the core

Question 10

global stabilization

Answer 10

attaches from spine to pelvis, responsible for stabilization during all functional movement

Question 11

local stabilization

Answer 11

muscles that attach to the vertebrae

Question 12

what do core stabilization exercises focus on?

Answer 12

little to no movement through the spine and pelvis, mostly focus on isometric contractions.
IE; pron iso-abs (planks) and all the variations are the most common example of core exercises

Question 13

what do strength level of core exercises focus on?

Answer 13

strength exercises that take the spine through a full range of motion w/ eccentric and concentric muscle actions (spinal flexion, extension, and rotation)
IE; cable rotations, back extensions, and crunches

Question 14

what does the power level of core exercise focus on?

Answer 14

usually involve explosive movements through the core.

IE; variety of medicine ball throws that take the core through movements in all three planes of motion