Chp.9 Core Training Concepts

Question 1

What is the objective of core training?

Answer 1

• UNIFORMLY STRENGTHEN the deep and superficial MUSCLES that STABILIZE, align, and move the TRUNK of the body, especially the ABDOMINALS and the BACK MUCLES.

Question 2

The core is made up of….? (4)

Answer 2

(lumbo-pelvic-hip complex; LPHC)

• LUMBAR SPINE
• PELVIC GIRDLE
• ABDOMEN
• HIP JOINT

Question 3

What are the LOCAL core stabilizers?

Answer 3

• muscles that attach directly the VERTEBRAE. Consists primarily of TYPE I (slow twitch) muscle fibers with a high density of muscle fibers.

Question 4

What are the primary MUSCLES that make up the LOCAL STABILIZATION system?

Answer 4

• TRANSVERSE ABDOMINIS
• INTERNAL OBLIQUES
• MULTIFIDUS
• PELVIC FLOOR MUSCULATURE
• DIAPHRAGM

Question 5

What are the muscles that make up the GLOBAL STABILIZATION SYSTEM?

Answer 5

• QUADRATUS LUMBORUM (back of abdominal wall)
• PSOAS MAJOR (lumbar spine to groin)
• EXTERNAL OBLIQUES (and some internal obliques)
• RECTUS ABDOMINUS (abs)
• GLUTEUS MEDIUS
• ADDUCTOR COMPLEX (inner thigh)

Question 6

e.g. of CORE STABILIZATION exercises? (4)

Answer 6

• marching
• two leg floor BRIDGE
• floor prone COBRA
• PLANK

Question 7

e.g. of CORE-STRENGTH exercises? (4)

Answer 7

• ball CRUNCH
• back EXTENSION
• REVERSE CRUNCH
• CABLE ROTATION

Question 8

e.g. core POWER exercises? (3)

Answer 8

• ROTATION chest pass
• MEDICINE BALL pullover throw
• SOCCER throw

Question 9

The MOVEMENT SYSTEM includes muscles that attach what to what?

Answer 9

• the SPINE and/or PELVIS to the extremities.

- -> LATISSIMUS DORSI, HIP FLEXORS, HAMSTRING COMPLEX, QUADRICEPS.

Question 10

A WEAK CORE can lead to…(3)

Answer 10

• COMPENSATION
• SYNERGISTIC DOMINANCE
• INEFFICIENT MOVEMENTS

Question 11

The CORE MUSCULATURE is divided into…

Answer 11

• the LOCAL STABILIZATION SYSTEM (muscles that attach to vertebrae)
• the GLOBAL STABILIZATION SYSTEM (muscles that attach pelvis to spine)
• the MOVEMENT SYSTEM (attaches pelvis/spine complex to extremities)

Question 12

What is the Drawing-In Maneuver?

Answer 12

• used to recruit LOCAL CORE STABILIZERS by by drawing in NAVEL toward the SPINE.

Question 13

What is Bracing?

Answer 13

• occurs when you contract ABDOMINALS, LOWER BACK, and BUTTOCK MUSCLES at the same time (cobra, plank…)