Core Concepts

Question 1

lumbo pelvic hip complex (LPHC) is comprised of a

Answer 1

series of muscles and connective tissues that incorporates the lumbar spine, pelvic girdle, hip joint, and abdominal complex

Question 2

Most core muscles are predominantly composed of ___________ muscle fibers and act as __________, contracting ___________, to protect the spine and maintain proper posture

Answer 2

slow-twitch, stabilizers, isometrically

Question 3

What type of exercises strength the core stabilizers?

Answer 3

Hip extension exercises (good morning, hip thrusts with neutral spine)

Question 4

Weak core stabilizer muscles can also limit the body’s ability
to generate force

Answer 4

True

Question 5

Local Stabilizers (Inner Layer) Muscles:

Answer 5

Transverse abdominis, diaphragm, pelvic floor, segmental multifudus, and psoas major

Question 6

Local Stabilizers Function:

Answer 6

Provide sensory feedback to and from central nervous system (CNS)
 Provide stiffness (injury prevention) in anticipation of movements

Question 7

Global Stabilizers (Middle Layer)

Answer 7

Internal obliques, external obliques, superficial multifudus, gluteus medius, medial quadratus lumborum, deep medial gluteus maximus, and proximal adductors

Question 8

Global Stabilizers

Answer 8

Postural control and body alignment
Active at low levels of resistance and during endurance activities
Control of motion during rotational or deceleration movements

Question 9

Global Movers, Core-Limb Transfer Muscles (Outer Layer)

Answer 9

Rectus abdominis, erector spinae, quadratus lumborum, latissimus dorsi, adductor longus, adductor magnus, and lateral gluteus maximus

Question 10

Global Movers, Core-Limb Transfer Muscles

Answer 10

Trunk stabilization during high load movements in the sagittal plane
Generation of force and acceleration of joint structures
Shorten and tighten at higher resistance levels and during more powerful movements

Question 11

Benefits of training stabilizers

Answer 11

Appropriate distribution of forces, optimal control and efficiency of movements, and adequate absorption of excessive compressive, translational, or shearing forces on the joints throughout the entire kinetic chain

Question 12

Open- chain exercises allow

Answer 12

the distal aspects to move freely and isolate muscle groups while working them (e.g., leg raises or superman extensions)

Question 13

Closed-chain exercises tend to

Answer 13

mimic the movements of sports and the distal aspects are fixed to the ground or stationary (e.g., deadlifts or Pallof holds)

Question 14

Working in multiple planes of motion increases

Answer 14

the active elements that contribute to core strength and stability

Question 15

Implementing loaded carry variations (e.g., farmer’s carries, waiter’s carries, or suitcase carries) offers the benefit of

Answer 15

building mechanical strength, refining motor control, and enhancing synergistic neuromuscular coordination throughout the LPHC

Question 16

When bilateral exercises are performed unilaterally they invoke

Answer 16

Greater activation of core musculature

Question 17

concepts that address the needs of core strengthening for athletic performance:

Answer 17

• open & closed chain exercises
• work in multi planes of motion
• loaded and unloaded (carries)
• stable and unstable conditions
• unilateral and bilateral

Question 18

Activation exercises:

Answer 18

Abdominal bracing
SL Supine Straight Leg Raise
Bird Dog

Question 19

Dynamics Exercises

Answer 19

MB Trunk Rotation
Superman Extension
Stability Ball Pike
Hanging Straight Leg Raise

Question 20

Loaded Carries

Answer 20

Waiter’s, Farmer’s, Suitcase