core and balance

Question 1

importance for training for stability

Answer 1

Few people have properly developed local
stabilization muscles.
 An efficient core is necessary for maintaining
proper muscle balance throughout the chain.
 If the movement system of the core is strong,
but the stabilization system is weak, forces are
not transferred or used properly.

Question 2

drawing in vs bracing maneuvers

Answer 2

Drawing-in maneuver—recruit core stabilizers by drawing the navel toward the spine (local stabilization
system).
Bracing—contracting abdominals, lower back, and glutes together to stabilize the LPHC (global movement
system).

Question 3

balance progressions (proprioceptive modalities)

Answer 3

Proprioceptive modalities:
 Floor (most stable)
 Balance beam
 Half foam roll
 Foam pad (Airex)
 Balance disc (Dyna Disc)
 Wobble board (BOSU; least stable)

Question 4

proprioceptive progressions

Answer 4

 Stable → unstable
 Static → dynamic
 Slow → fast
 Two arms/legs → single-arm/leg
 Eyes open → eyes closed
 Known → unknown

Question 5

progressing body position

Answer 5

 Supine (most stable)
 Prone
 Side-lying
 Kneeling
 Half-knelling
 Standing:
   Two legs/stable (on floor)
   Single leg/stable (on floor)
   Two legs/unstable (on proprioceptive modality)
   Single leg/unstable (on proprioceptive modality; least stable)