Core training Flashcards
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.
2
Q
Drawing-in maneuver
A
recruit core stabilizers by drawing the navel toward the spine (local stabilization system).
3
Q
Bracing
A
contracting abdominals, lower back, and glutes together to stabilize the trunk (global movement system).
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.
5
Q
Phase 1 core exercises
A
Little motion through the spine and pelvis
6
Q
Phase 2, 3, and 4 core exercises
A
Dynamic eccentric and concentric movements with full range of motion
7
Q
Phase 5 core exercises
A
full range of motion at functionally applicable speeds