Core stability training

Question 1

what does the core musculature compose of?

Answer 1

abdominals, hips, back muscles.

Question 2

What is the main purpose of the core?

Answer 2

To stabilise the spine, pelvis and shoulders

Question 3

Define core strength

Answer 3

The ability of the core muscles to generate and maintain force

Question 4

Define core stability

Answer 4

The ability of passive and active stabilisers in the lumbopelvic region to maintain appropriate trunk and hip posture, balance and control during static and dynamic movements.

Question 5

What are the benefits of a strong core?

Answer 5

Protect spine
Increase strength, power, endurance and neuromuscular control.
Links transmission of power to and from limbs
Reduce injury

Question 6

What 3 factors does an efficient core maintain?

Answer 6

Normal length-tension relationships
Normal force couples
Optimal athrokinematics

Question 7

What other factors does an efficient core allow for?

Answer 7

Optimal efficiency in entire kinetic chain 
Stabilize for movement of extremities
Distribution of weight 
Absorption of force
Transfer of ground reaction force

Question 8

In what complex is the centre of gravity located?

Answer 8

Lumbo-pelvic-hip complex

Question 9

How many muscles does the core consist of?

Answer 9

29

Question 10

What 4 groups of muscles make up the core?

Answer 10

Lumbar spine muscles, Abdominal muscles, Hip muscles and Transversospinallis group.

Question 11

TRUE or FALSE. No single muscle contributes more than 30% of the total spin stabilisation?

Answer 11

TRUE

Question 12

What 4 tests can be performed to assess the core?

Answer 12

Erector spinae
Med ball throw
Straight leg lowering
Abdominal neuromuscular control test

Question 13

What good evidence of core stability training has been seen?

Answer 13

helps prevent injury/speeds rehabilitation

Question 14

What little evidence of core training has not been seen?

Answer 14

Related to superior athletic performance.

Question 15

What 4 performance factors does core stability have weak/moderate relationships with?

Answer 15

speed
CoD
Ground reaction forces
Running econmy

Question 16

Have improvements in performance been seen in sedentary or athletic population for core training?

Answer 16

In sedentary but not athletes

Question 17

What tests have the studies which show positive results of core training used?

Answer 17

High intensity training exercises

Question 18

What sort of environment should core training be performed in?

Answer 18

proprioceptively enriched environment.

Question 19

TRUE or FALSE. Abdominal exercises on unstable surfaces are not very effective?

Answer 19

FALSE - they are effective

Question 20

Give 3 guidelines for core training

Answer 20

Activity specific
Stress multiple planes
Progressive functional continuum.