Chapter 9 - Core Training Concepts

Question 1

Core Training Objective

Answer 1

To uniformly strengthen the deep and superficial muscles that stabilize, align, and move the trunk of the body

Question 2

Core Definition

Answer 2

The structures that make up the LPHC, including the the lumbar spine, pelvic girdle, and hip joint

Question 3

Core and COG

Answer 3

Core is where the body’s center of gravity is located and where all the movement originates

Question 4

3 Systems of Core Musculature

Answer 4

Local stabilization system, global stabilization system, movement system

Question 5

Local Stabilization System

Answer 5

Muscles that attach directly to the vertebrae

Question 6

Local Stabilization System Function

Answer 6

Intervertebral and intersegmental stability and work to limit excessive compressive, shear, and rotational forces between spinal segments

Question 7

Muscles of the Local Stabilization System

Answer 7

• Transversus Abdominis
• Internal Oblique
• Lumbar Multifidus
• Pelvic Floor Muscles
• Diaphragm

Question 8

Global Stabilization System

Answer 8

Muscles that attach from the pelvis to the spine

Question 9

Global Stabilization System Function

Answer 9

Transfer loads between the upper and lower extremity, provide stability between the pelvis and spine, and provide stabilization and eccentric control of the core during functional movements

Question 10

Muscles of the Global Stabilization System

Answer 10

• Quadratus Lumborum
• Psoas Major
• External Obliques
• Portions of Internal Oblique
• Rectus Abdominis
• Gluteus Medius
• Adductor Complex

Question 11

Movement System

Answer 11

Muscles that attach the spine and/or pelvis to the extremities

Question 12

Movement System Function

Answer 12

Primarily responsible for concentric force production and eccentric deceleration during dynamic activities

Question 13

Muscles of the Movement System

Answer 13

• Latissimus Dorsi
• Hip Flexors
• Hamstring Complex
• Quadriceps

Question 14

Synergistic Functioning of the Core

Answer 14

Enhance stabilization and NM control. Do not effectively achieve this in isolation

Question 15

Core Progressions

Answer 15

Must work systems from inside out (Local -> Global -> Movement)

Question 16

Importance of Properly Training the Stabilization Systems

Answer 16

• The stabilization system has to be operating with maximal efficiency to effectively use the strength, power, and endurance that has been developed in the prime movers
• If the movement system is strong and the stabilization systems are weak the body will sense imbalances and forces are not transferred or used properly

Question 17

Trunk Muscle Weakness

Answer 17

Independent risk factor for developing low back pain

Question 18

Core Training and LBP

Answer 18

Large role and impact in the prevention and rehabilitation of back and lower extremity pain

Question 19

Drawing-In Manuever

Answer 19

A maneuever used to recruit the local core stabilizers by the drawing the navel in toward the spine
-Increases EMG activity during pelvic stabilization and transverse abdominis activation

Question 20

Pelvo-Ocular Reflex

Answer 20

The body’s effort to realign the eyes when the head protrudes forward during movement
-Increases compressive forces in the cervical spine and can lead to pelvic instability and muscle imbalances

Question 21

Bracing

Answer 21

The co-contraction of global muscles such as rectus abdominis, external obliques, and quadratus lumborum

Question 22

Guidelines for Core Training

Answer 22

• Should be systematic, progressive, functional, and emphasize the entire muscle action spectrum
• Initially create a proprioceptively enriched environment selecting the appropriate exercise to elicit a maximal training response

Question 23

Designing a Core Training Program

Answer 23

Increasing proprioceptive demand by using a multisensory environment and using multiple modalities is more important that external resistance

Question 24

Client Progression

Answer 24

The client progresses once mastery of the exercises in the previous level have been achieved while demonstrating intervertebral stability and LP stability

Question 25

Appropriate Intervertebral Stability

Answer 25

Able to maintain the drawing in position while performing various exercises

Question 26

Appropriate Lumbopelvic Stability

Answer 26

Able to perform function movement patterns without excessive spinal motion

Question 27

3 Levels of Core Training

Answer 27

stabilization, strength, power

Question 28

Core-Stabilization Training

Answer 28

Phase 1, exercise involves little motion through the pelvis and spine

Question 29

Core Stabilization Purpose

Answer 29

Designed to improve NM efficiency and intervertebral stability, focusing on drawing-in and bracing during exercises

Question 30

Sample Core Stabilization Exercises

Answer 30

Marching, floor bridge, floor prone cobra, prone-iso ab (planks)

Question 31

Core Strength

Answer 31

Phases 2,3,4, Involves more dynamic eccentric and concentric movements of the spine throughout a full ROM while clients perform drawing-in and bracing techniques

Question 32

Core Strength Purpose

Answer 32

Designed to improve dynamic stabilization, concentric strength, eccentric strength, and NM efficiency of the entire kinetic chain

Question 33

Sample Core Strength Exercises

Answer 33

ball crunch, back extensions, reverse crunch, cable rotations

Question 34

Core Power

Answer 34

Phase 5, exercises are designed to improve the rate of force production of the core musculature

Question 35

Core Power Purpose

Answer 35

Prepares an individual to dynamically stabilize and generate force at more functionally applicable speeds

Question 36

Sample Core Power Exercises

Answer 36

Rotation chest pass, ball MB pullover throw, front MB oblique throw, soccer throw