Chapter 9

Question 1

All of the muscles that attached to or pass the joints in the lumbar pelvic complex.

Answer 1

Core

Question 2

Where you draw your navel to your spine without spinal flexion. This helps to activate the inner unit of the core for stability.

Answer 2

Draw in Maneuver

Question 3

Bracing is contracting the outer muscle units. Imagine trying to squeeze everything out of your stomach by taking a deep breath, holding it and then pushing out. Clients should be practicing abdominal bracing while strength training with weights.

Answer 3

Bracing

Question 4

Which stabilization system has muscles that are attached to the vertebrae?

Answer 4

Local stabilization system

Question 5

Which stabilization system consist mainly of type I slow twitch fibers?

Answer 5

Local stabilization system

Question 6

Which stabilization system provides support from one vertebra to another vertebra and are responsible for intersegmental and intervertebral stability?

Answer 6

Local stabilization system

Question 7

Which stabilization system helps with postural and proprioception control?

Answer 7

Local stabilization system

Question 8

Which stabilization system consists of the muscles: internal obliques, pelvic floor muscles, lumbar multifidis, diaphragm, and transverse abdominis?

Answer 8

Local stabilization system

Question 9

Which stabilization system has muscles that connect from the pelvis to the spine?

Answer 9

Global stabilization system

Question 10

Which stabilization system moves loads between the upper and lower extremities?

Answer 10

Global stabilization system

Question 11

Which stabilization system provides stability for the spine and pelvis?

Answer 11

Global stabilization system

Question 12

Which stabilization system provides stabilization as well as eccentric control for the core, especially for functional movements?

Answer 12

Global stabilization system

Question 13

Which stabilization system consists of the muscles: gluteus medius, psoas major, External obliques, portions of the internal oblique, adductor complex, rectus abdominis, and quadratus lumborum?

Answer 13

Global stabilization system

Question 14

The muscles of the core include the muscles of both the ____ stabilization system and ____ stabilization system.

Answer 14

Global stabilization system and Local stabilization system

Question 15

The muscles of the ____ include muscles that attach the pelvis and/or spine to the arms and legs (extremities). Responsible primarily for the shortening of muscles (Concentric force production) and lengthening of muscles (eccentric deceleration) for dynamic activities.

Answer 15

Core

Question 16

The core consists of the muscles of both the global stabilization system and local stabilization system, as well as the ____, ____, ____, and ____.

Answer 16

Latissimus dorsi, quadriceps, hamstring complex, and hip flexors

Question 17

What are the 3 types of core training in each stage of the OPT model?

Answer 17

Stabilization core training, Strength core training, and Power core training

Question 18

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.

Answer 18

Stabilization Core Training

Question 19

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.

Answer 19

Strength Core Training

Question 20

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.

Answer 20

Power Core Training