Core Stabilization

Question 1

What is the aim of core stabilization?

2

Answer 1

LEARN TO CONTROL POSITION OF LUMBAR SPINE
+
DURING DYNAMIC MOVEMENT

Question 2

TRUE or FALSE

The lumbar spine is inherently unstable, and requires constant CNS feedback allowing refinement of movement.

Answer 2

TRUE

Question 3

Lumbar and trunk structures work together to do what?

Answer 3

PROPERLY DISTRIBUTE FORCES
+
GENERATE MAXIMUM FORCE with MINIMUM COMPRESSION

Question 4

Stabilization is defined as: maintaining the spine in a __________, ___________, ________ _______ position through continuous fine adjustments in muscle tension in response to fluctuation loads.

Answer 4

SAFE, NEUTRAL, PAIN FREE

Question 5

The core's muscular box is as follows:
\_\_\_\_\_\_\_\_\_\_\_\_ in the front
\_\_\_\_\_\_\_\_\_\_\_\_ and \_\_\_\_\_\_\_\_\_\_\_\_\_ in the back
\_\_\_\_\_\_\_\_\_\_\_\_ as the roof
\_\_\_\_\_\_\_\_\_\_\_\_ and \_\_\_\_\_\_\_\_\_\_\_\_\_ as bottom

Answer 5

front - ABDOMINALS
back - PARASPINALS and GLUTEALS
roof - DIAPHRAGM
bottom - PELVIC FLOOR and HIP GIRDLE

Question 6

Name the 5 stabilizing global muscles that control the lumbar spine?

Answer 6

1. ERECTORS
2. RECTUS ABDOMINUS
3. INTERNAL / EXTERNAL OBLIQUES
4. LATERAL QL
5. PSOAS

Question 7

Name the 4 stabilizing deep segmental muscles that control the lumbar spine?

Answer 7

1. MULTIFIDUS
2. TRANSVERSE ABDOMINALS
3. DEEP EXTERNAL ROTATORS
4. DEEP PORTION QL

Question 8

Why are the global muscles unable to stabilize individual spinal segments except through compressive loading?

Answer 8

they have

LITTLE / NO DIRECT ATTACHMENT TO VERTEBRAE

Question 9

Deep muscles attached to each spinal segments provide what?

Answer 9

SEGMENTAL STABILITY

so inert tissues not stressed

Question 10

“Setting the Core” stability training involves learning to co-contract which 3 muscles?

Answer 10

TRANSVERSE ABDOMINALS
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MULTIFIDUS
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PELVIC FLOOR

Question 11

What is the name of the technique used for “setting the core”?

Answer 11

ABDOMINAL HALLOWING
aka
DRAWING IN MANEUVER

Question 12

Name the technique used to activate TrA and other muscles including external and internal obliques?

Answer 12

ABDOMINAL BRACING

Question 13

An increase in intra-abdominal pressure and tension on the TL fascia is from co-contraction of what?

Answer 13

TRANSVERSE ABDOMINALS
+
INTERNAL OBLIQUES

Question 14

The ____ ________ wraps around the spine, so the resulting tension of the co-contraction of TrA + IO produces compressive and stabilizing forces on the lumbar spine.

Answer 14

TL FASCIA

Question 15

To stabilize the L-spine, the co-contraction of which 3 muscles should occur before any limb movement?

Answer 15

TRANSVERSE ABDOMINALS
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MULTIFIDUS
\+
PELVIC FLOOR

(same as setting the core)

Question 16

The deep trunk muscles are trained for ____________ at low level force with ____________ contractions.

Answer 16

ENDURANCE
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ISOMETRIC

Question 17

How should a person breathe when co-contracting TrA and multifidi?

Answer 17

NORMAL, DO NOT HOLD