Chapter 9

Question 1

What muscles make up the core?

Answer 1

all of the muscles that attach to or pass the joints in the lumbar pelvic complex

Question 2

What is the “draw in maneuver?”

Answer 2

where you draw your naval to your spine without spinal flexion (helps to activate the inner unit of the core for stability)

Question 3

contraction the outer muscle units

Answer 3

bracing

Question 4

how would you describe bracing?

Answer 4

imagine trying to squeeze everything out of your stomach by taking a deep breath, holding it, then pushing outward.

Question 5

The local stabilization system consists mainly of type __ fibers.

Answer 5

1 / slow twitch

Question 6

Provides support from one vertebra to another and is responsible for intersegmental and intervertebral stability; helps with postural and proprioception control; contains muscles that attach to the vertebrae.

Answer 6

the local stabilization system

Question 7

The local stabilization system consists of these muscles:

Answer 7

internal obliques; pelvic floor muscles; lumbar multifidis; diaphragm; and transverse abdominis.

Question 8

Provides stability for the spine and pelvis; provides stabilization and eccentric control for the core; contains muscles that connect from the pelvis to the spine.

Answer 8

the global stabilization system.

Question 9

The global stabilization system consists of these muscles:

Answer 9

gluteus medius; posts major; external obliques; portions of the internal oblique; adductor complex; rectus abdomens; and quadrates lumborum.

Question 10

The core consists of all muscles of the ___ and ___ stabilization systems, in addition to muscles that attach the pelvis and/or spine to the extremities, the latissimus dorsi, quadriceps, hamstring complex, and hip flexors.

Answer 10

local and global

Question 11

the muscles of the core are responsible primarily for…

Answer 11

the shortening of muscles (concentric) and lengthening of muscles (eccentric) for dynamic activities.

Question 12

In this core training stage of the OPT model you mostly work with stability balls or isometric holds; reps are between 12 and 20; tempo is slow; 0-90 seconds rest; 1-4 sets.

Answer 12

Stabilization core training

Question 13

What is an example of an exercise done in the stabilization stage of core training?

Answer 13

floor prone cobra

Question 14

In this core training stage of the OPT model you are physically moving the core; reps are between 8-12; medium tempo; 0-60 sec rest; 2-3 sets.

Answer 14

strength core training

Question 15

What is an example of strength core training?

Answer 15

reverse crunch

Question 16

In this core training stage of the OPT model movements are explosive; reps between 8-12; 0-60 sec rest; 2-3 sets.

Answer 16

power core training

Question 17

What is an example of power core training?

Answer 17

medicine ball throws; rotation chest pass