Core Conditioning Flashcards
A positive (as used by the medical community) Forword Flexion Activation test would be _______.
The umbilicus moving out away from the sprine & No change in the distance between the umbilicus and the spine.
Which region of the abdominals is generally strongest in most individuals?
The upper abdominal musculature
During the Lower Abdominal Strength Test, if the low back rises when the legs form a 15 degree angle to the floor, this indicates a strength grade of _____.
90%
The Wall Standing Test for determining lumbar curvature is positive (as used by the medical community) when the thickest part of the client’s hand _____.
Passes right through to the other side; Gets stuck prematurely, allowing only the finger tips between the wall and lumbar spine.
When performing the Squat Test with little of no weight, you can determine whether or not the stabilizer mechanism is weak if the ____ is activated.
Rectus abdominis
When performing the Lower Abdominal Coordination Test, if your client’s spine begins to arch before the feet tough the ffloor, this indicates that _____.
The lower abs cannot stabilize the lumbar spine against the pull of the iliopsoas and rectus femoris.
With posterior rotation of the pelvis, what trunk muscles are the prime movers?
The anterior fibers of the external oblique and the rectus abdominis.
During the Cervical Flexion Activation Test, which muscle(s) will you see activated if the tester overpowers the cranium causing the head to posteriorly rotate?
Sternocleidomastoid (SCM)
How much of their respiratory volume do chest breathers get?
2/3 of normal or ideal volume
During the Forward Flexion Activation Test, why are the fingers placed above and below the spinous process of L3?
To feel the suprospinous ligament tightening and correlate the tightening and correlate the tightening with the activation of the TVA.
What muscles are postural antagonists to the sternocleidomastoid (SCM)?
Cervical neck flexors
When administering the Lower Abdominal Coordination Test, the psoas muscle will be dominant if the lower abdominal musculature cannot stabilize the pelvis.
True
TVA activation can be assessed with a Blood Pressure cuff placed under the lumbar spine.
False
Core deficiencies increase an individual’s risk for lower extremity injuries.
True
Janda’s Upper Abdominal Strength Test is more accurate than the Kendall Sit-up Test because ________.
It decreases the ability of the client to cheat & It increases the feedback to the tester through palpitation of the feet.
What test would you use first to assess the strength of the Transverse Abdominis?
Have the client lie prone with a Blood Pressure cuff under the umbilicus and inflate it to 40mmhg. The client must then draw the umbilicus in and reduce pressure in the cuff.
Which exercise should you or your client start off with when learning how to activate the TVA?
Four point kneeling tummy vacuum
A safe and effective way to double the range of motion of the crunch exercise and maintain extension in the thoracic spine is to _____.
Use a Swiss Ball
The “stabilization threshold” is defined as _____.
The ability to stabilize one’s spine against intrinsic and extrinsic forces.
Why is it important to test lower abdominal strength and coordination?
To assess the degree of muscle imbalance & To determine where to start your clients’ training.
Why is it important to have the tongue in the physiological rest position?
It allows the supra and infrahyoid muscles to aid in flexion.
Why is it important to keep the spine in neutral during the four pint kneeling tummy vacuum?
To reduce the load placed on the spine.
Why is it important to breathe through pursed lips, while lifting a weight through the sticking point of any lift?
To charge the thoracic cavity & To avoid the valsalva maneuver.
What is a negative effect of supporting one’s head during crunches?
Flexor chain is not strengthened in a functional pattern.
Assume you are performing the Oblique Muscle Balance Test and your client is lying over a Swiss ball on his/her right side. When the client side flexes, he rotates to his right. What type of imbalance does this indicate?
Imbalance between the right internal oblique and left external oblique.
Which actions indicate a negative finding (as used by the medical community) for the Forward Flexion Activation Test?
The umbilicus draws inward.
When should the Lower Abdominal Strength Test not be performed and instead be replaced by the Lower Abdominal Coordination Test?
Your client has low back pain.
Which of the following are typical ways a client can cheat during the Blood Pressure TVA Strength Test?
Using the hip extensors, Rolling to the side & Coming up on the toes
Why is it important to test both the eccentric and concentric movements during the Lower Abdominal Strength and Coordination Tests?
Lower abs must be able to work both eccentrically and concentrically.
During the TVA Strength Test, what constitutes normal TVA strength?
Pulling the umbilicus off the cuff 10mmHg.
The sooner a client reaches the “stabilization threshold” the better they are able to stabilize.
False
When the umbilicus pushes out during the Forward Flexion Activation Test, this indicates that ____.
The TVA is not firing
The abdominal muscles are _____.
Striated skeletal muscles.
Strength development of the abdominal muscles can be done daily because the abdominal musculature repairs itself faster than any other muscle in the body.
False
At what level should a Blood Pressure cuff be placed when performing any of the lower abdominal exercises?
L3 & Belly Button level
When doing lower abdominal #4, use of the psoas will cause ____.
The knees to move toward head
Fully flexing the hips has what kind of effect on the psoas?
Inhibitory/weakening
A full contraction of the abdominal musculature during the crunch exercise performed from the floor willl flex the torso to approximately _____.
30 degrees
When performing the reverse crunch, the concentric movement cycle of the abdominal muscles involved is completed when _____.
The rectus abdominis is fully contracted
Which of the following muscles are part of the Inner Unit?
TVA & Pelvic floor muscles
When walking up stairs, the Lateral System stabilizes the spine in which plane?
Frontal
Exercises for the internal and external oblique musculature commonly require a rotary component of trunk motion. This has been shown to increase the likelihood of _____. NOTE: This is most common in the standing and/or seated positions, with the likelihood of injury increasing in proportion to the load on the spine.
Tearing of the annular rings of a vertebral disc.
Pulling hard on the neck while doing abdominal crunch exercises or sit-ups can _____.
Strain the extensor muscles and sprain the joints of the neck
Be associated with pain between the shoulder blades and in the arm region
Be a source of headaches.
The end of the concentric phase of the cross-crunch exercise is when _____.
The external oblique muscle being worked is fully contracted.
If you are sore when you begin your next abdominal workout and you feel you cannot complete your required number of reps and or sets, you should _____.
Take an extra day off
When setting up an abdominal program for yourself or someone else, it is not advisable to recommend an exact number of repetitions because _____.
It may be too many floor their level of ability
It may be too few for their level of ability
Each individual will fatigue at the number of repetitions compatible to his/her current level of ability.
