core complex

Question 1

muscles used in ?

• trunk flex
• trunk ext
• trunk rot

Answer 1

FLEX: rect. abd. + ilipsoas + obliques
EXT: erector spinae + QL quadratus lumborum
ROT: transverse abd. + int. and ext. oblique

Question 2

x3 exercise each?

• trunk flex
• trunk ext
• trunk rot

Answer 2

FLEX:
sit ups - crunch - plank

EXT:
back ext. - superman - bridge

ROT:
Russian twist - wood chopper - palov press

Question 3

x4 exercises each?

• recruitment
• core stabilisation
• dynamic stability

Answer 3

RECRUITMENT 
diaphragm squiz iso 
abs hallowing
abs bracing
kegel 

CORE STAB 
plank
situp 
crunch
side bridge

DYN STAB
running 
jumping
dead lift
squat

Question 4

define CORE SYSTEM?

x3 exercises

Answer 4

superficial muscles
from ribs to pelvic 
- crunch
- situp
- plank

Question 5

define LOCAL CORE?

x3 exercises

Answer 5

inner muscles 
slow twice
attached to the vertebra 
- abs hallowing
- abs bracing
- vacuum

Question 6

trunk extensor endurance contraindicate for who?

Answer 6

low back pain
spine injury
obese