Chapter 9-Core Training Concepts Flashcards

1
Q

What structures make up the core?

A

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

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2
Q

What are the structures of the LPHC?

A

Lumbar spine, pelvic girdle, abdomen, hip joint

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3
Q

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

A

Local stabilization musculature

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4
Q

Pulling the navel toward the spine to increase core stability

A

Drawing-in maneuver

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5
Q

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

A

Pelvic-ocular reflex

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6
Q

Co-contraction of core movement muscles to increase LPHC stability

A

Abdominal bracing

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7
Q

What are 4 core exercises in the strength level?

A

Ball crunch; Back extensions; reverse crunch; cable rotations

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8
Q

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

A

Involve little motion to the spine and pelvis

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9
Q

What are 4 core-stabilization exercises?

A

Marching; floor bridge; floor prone cobra; prone iso-abs

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10
Q

What are 4 core-power exercises?

A

Rotation chest pass; ball medicine ball pullover throw; front medicine ball oblique throw; soccer throw

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11
Q

Core power exercises are easily identified by:

A

Explosive movements with medicine ball

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12
Q

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

A

Core-stabilization

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13
Q

What are 3 primary goals of a core training program?

A

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

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14
Q

On what should core training focus?

A

Quality of movement

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15
Q

What is the primary goal of core-power training?

A

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

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