Core training Flashcards

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1
Q

Core

A

The structures that make up the lumbo-pelvic-hip complex (LPHC), including the lumbar spine, the pelvic girdle, abdomen, and the hip joint.

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2
Q

Drawing-in maneuver

A

recruit core stabilizers by drawing the navel toward the spine (local stabilization system).

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3
Q

Bracing

A

contracting abdominals, lower back, and glutes together to stabilize the trunk (global movement system).

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4
Q

Importance of properly training for stabilization

A
  • An efficient core is necessary for maintaining proper muscle balance throughout the kinetic chain.
  • If the movement system of the core is strong, but the stabilization system is weak, forces are not transferred or used properly.
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5
Q

Phase 1 core exercises

A

Little motion through the spine and pelvis

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6
Q

Phase 2, 3, and 4 core exercises

A

Dynamic eccentric and concentric movements with full range of motion

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7
Q

Phase 5 core exercises

A

full range of motion at functionally applicable speeds

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