Core Training

Question 1

Local Stabilization System

Answer 1

attach directly to vertebrae

transverse abs, internal oblique, lumbar multifidus, pelvic floor, diaphragm

Question 2

Global Stabilization System

Answer 2

attach from the pelvis to the spine

quadratus lumborum, psoas, external oblique, portions of internal oblique, rectus abs, gluteus medius, adductor complex

Question 3

Movement System

Answer 3

attach from the spine/pelvis to the extremities

lats, hip flexors, hamstrings, quads

Question 4

Drawing-In Maneuver

Answer 4

pull region below navel toward spine and maintain cervical spine neutral

Question 5

Bracing

Answer 5

tightening of global muscles

Question 6

Core-Stabilization Training

Answer 6

marching, floor bridge, floor prone cobra, prone iso-ab

Question 7

Core Strength

Answer 7

ball crunch, back extension, reverse crunch, cable rotation

Question 8

Core Power

Answer 8

rotation chest pass, ball medicine ball pullover throw, front medicine ball oblique throw, soccer throw

Question 9

Stabilization Core Training Design

Answer 9

1-4 exercises
12-20 reps
slow 4/2/1 tempo
0-90s rest

Question 10

Strength Core Training Design

Answer 10

0-4 exercises
2-3 sets
8-12 reps
Medium tempo
0-60s rest

Question 11

Power Core Training Design

Answer 11

0-2 exercises
2-3 sets
8-12 reps
as fast as can be controlled
0-60s rest