Core

Question 1

What muscles are in the ANTERIOR OBLIQUE SYSTEM

Answer 1

Internal Oblique + Hip Adductors
(Opposite side) External Obliques
Abdominal Fascia

Question 2

What muscles are in the POSTERIOR OBLIQUE SYSTEM

Answer 2

Latissimus Dorsi
(Opposite) Glute Max
Thoracolumbar Fascia

Question 3

What muscles are in the LATERAL SYSTEM

Answer 3

Quadratus Lumborum + Obliques (int + ext)
(Opposite ) Glute Med + Min + Hip Adductors

Question 4

What muscles are in the DEEP LONGITUDINAL SYSTEM

Answer 4

Biceps Femoris (Hamstrings) + Sacrotuberous Ligament + Erector Spinae + Glute Max
(Opposite) Latissimus Dorsi

Question 5

What is the function of the AOS

Answer 5

Rotational/Twisting Movements
Transferring forces from upper to lower (and vice versa)
Accelerate, Decelerate + Change Direction

Question 6

What is the function of the POS

Answer 6

Works with AOS for rotation + pulling heavy objects
Active when walking (compress SI joint)

Question 7

What is the function of the LS

Answer 7

Important for balance + side bending
Generates force to swing leg
Stabilize pelvis while walking + stairs

Question 8

What is the function of the DLS

Answer 8

Powerful movements (running/rowing)
Stabilize SI joint while walking/running (propulsion phase)

Question 9

Exercises for AOS (4)

Answer 9

Hip Fold
1/2 Roll back
Kneeling rotation
Ab curl

Question 10

Exercises for POS (2)

Answer 10

Neutral bridge
Neutral bridge with foot lift

Question 11

Exercises for LS (3)

Answer 11

Side Bridge
Side Lying Hip Abduction
Kneeling Side Bend

Question 12

Exercises for DLS (2)

Answer 12

Quadruped Arm/Leg Reach
Prone Spine Extension

Question 13

What is the purpose of the Inner Unit?

Answer 13

Stiffens spinal segments - stabilizes lumbar spine

Allows muscles that move the body (outer unit) to work more effectively

Question 14

Key exercise to target TRANSVERSE ABDOMINIS

Answer 14

Fingers on TVA:
1. draw abs in and up feel for activation
2. draw hipbones together (belt)

Feel activation 1 inch below belly button

Question 15

Key cues for TRANSVERSE ABDOMINIS

Answer 15

Belly button to spine
Lower Belly in and wide gently
Pull hip bones together (tightening belt)

Question 16

Key exercise to target MULTIFIDUS

Answer 16

1. Standing weight shift - fingertips in ‘grooves’ next to lumbar spine (feel popping/tensing of muscles left of ‘groove’)
2. Quadruped + small hand lift (puppet strings)
3. Supine Sacral Elevator

Question 17

Key cues for MULTIFIDUS

Answer 17

Puppet strings attached along spine to ceiling
Tall through crown / long through tail
Articulation exercises target without cuing

Question 18

Key exercise to target DIAPHRAGM

Answer 18

Place one hand on sternum (fingers on collarbone). Other forearm hugs bottom ribs. Inhale and fill ribcage exhale allow to deflate. On inhale focus on filling ribcage to sides and back.

Question 19

Key cues for DIAPHRAGM

Answer 19

1. breathe in through nose and out through mouth
2. nose breathing inhale + exhale
3. Staccato breathing (5 in nose 5 out mouth)

Question 20

Key exercise to target PELVIC FLOOR

Answer 20

Lie on back fingers resting on TVA. Inhale into side/back ribs. Exhale engage pelvic floor as if stopping urine. Feel PF lift up and in towards belly button.

Question 21

Key cues for PELVIC FLOOR

Answer 21

Avoid cuing in most cases. Use pelvic tilting/cat cow to target.