Core Training

Question 1

Core strength

Answer 1

The ability to control the motion of the spine.

Question 2

Core stability

Answer 2

The ability to keep the core stable while the limbs are moving.

Question 3

Core endurance

Answer 3

The ability to control the motion of the spine over a given duration.

Question 4

T or F: Weakness in glute medius is related to LBP?

Answer 4

True. Although it is not clear of altered posture results in LBP, or LBP causes altered posture.

Question 5

Drawing-in Maneuver

Answer 5

Drawing in the navel toward the spine in order to recruit the LOCAL core stabilizers.

Question 6

Bracing

Answer 6

Contracting the GLOBAL abdominals such as the rectus abdominis & obliques simultaneously. A CO-CONTRACTION.

Means that GLOBAL muscles can also help to stabilize the spine.

Question 7

T or F: Neural adaptations are the focus of a core training program over absolute strength gain.

Answer 7

True.

Question 8

3 functional outcomes of a core stability training program

Answer 8

1. Intervertebral Stability
   (stabilization of individual spinal segments)
2. Lumbopelvic Stability
   (stabilization of LPHC )

3.) Movement Efficiency
(improved movement quality & force output)

Question 9

Core training progression

Answer 9

1. Stabilization of spine w/o large trunk movements. Target LOCAL core muscles.

Ex. Bridge & plank

2.) Use full ROM of the spine through flexion/extension/& rotation of the trunk.

Ex. Crunch & cable rot.

3.) Use speed to improve FORCE PRODUCTION & MOVEMENT EFFICIENCY.

Ex. Med ball throws/slams

Question 10

Train local or global muscles first?

Answer 10

Local. B/c these muscles surround the spine and provide a foundation.