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Certifed Personal Trainer > Core Training Concepts > Flashcards

Core Training Concepts Flashcards

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1
Q

What is the definition of the 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

Core musculature is divided into three systems which are?

A
  • Local stabilization system
  • Global stabilization system
  • Movement system
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3
Q

What is the purpose of Local stabilization system?

A

Intervertebral and intersegmental stability and work to limit excessive compressive shear and rotational forces between spinal segments.Also aid in proprioception and postural control because of high density of muscle spindles.

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4
Q

Local stabilization system muscles include?

A 
Transverse abdominis
Internal oblique 
Lumbar multifidus
Pelvic floor muscles 
Diaphragm

All of these muscles connect to the vertebrae.

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5
Q

Global stabilization system muscles include?

A

Muscles connected to pelvis &spine , transferring loads to upper and lower extremities.as well as providing stabilization in functional movements.

Quadratus lumborum 
Psoas Major 
External oblique 
Portions of internal oblique 
Rectus abdominis 
Gluteus medius 
Adductor complex 
Adductor magnus
Adductor longus
Adductor brevis
Gracilis 
Pectineus
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6
Q

Movement system muscles include?

A

Attaches the spine or pelvis to the extremities
In charge of concentric force and eccentric deceleration during dynamic activities.

Latissimus Dorsi
Hip flexors
hamstring complex
quadriceps

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7
Q

What is the purpose of Globalization system?

A

Transfer loads between the upper extremity and lower extremity, provide stabilization and eccentric control of the core during functional movements.

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8
Q

What is the purpose of the movement system?

A

Concentric force production and eccentric deceleration during dynamic activities.

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9
Q

What is a drawing in maneuver?

A

A maneuver used to recruit the local core stabilizers by drawing the navel in toward spine.

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10
Q

What is bracing?

A

Occurs when you have contracted both the abdominal, lower back and buttock muscles at the same time.

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11
Q

Progression breakdown is?

A

Easy to hard
Simple to complex
Known to unknown
Stable to unstable

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12
Q

What should a core training program do?

A

Manipulate plane of motion ,Range of motion & modalities. (Tubing stability ball medicine ball bosu ball aired pad etc)
Body position
Amount of control
Speed of execution
Amount of feedback
Specific acute training variables ( sets reps intensity tempo frequency)
Initially create a proprioceptively enriched ( controlled yet unstable training environment)- such as a stability ball.

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13
Q

Core training should always be designed to create?

A

Intervertebral stability
Lumbo pelvic stability
Movement efficiency

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14
Q

In core Stabilization training phase 1 should be designed to?

A

Involve little motion through the spine and pelvis.focusing on isometric contractions of the core. Activate local stabilization system.

Designed to improve Neuromuscular efficiency as intervertebral stability , focusing on drawing in and then bracing during the exercises.
Client spend 4 weeks at this level of core training.

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15
Q

Sample exercises of stabilization training?

A

Marching
Foot bridge
Floor prone cobra
Prone iso-an

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16
Q

In core Strength training phase opt model 2,3,4 should be designed to?

A

Exercises should be involving more dynamic eccentric and concentric movements of the spine throughout a full range of motion while clients perform the activation techniques learned in core stabilization training( drawing in and bracing) ex : crunches,
Speed and neural demands are also progressed.
Clients spend 4 weeks at this level of core training. These exercises are designed to improve dynamic stabilization, concentric strength ( force production) eccentric strength ( force reduction) and neuromuscular efficiency of entire kinetic chain.

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17
Q

Core exercises of strength level stage 2,3,4?

A

Ball crunch
Back extensions
Reverse crunch
Cable rotations

18
Q

Core power purpose stage 5 opt model?

A

Are designed to improve the rate of force production of core musculature. Prepare an individual to dynamically stabilize the generate force at more functionally applicable speeds.

19
Q

Sample exercises of core power training?

A

Rotational chest press
Ball medicine ball (MB) pull over throw
Front MB oblique throw
Soccer throw

20
Q

Core training program design of stabilization level 1 of opt model number of exercises?

A

1-4

21
Q

Core training program design of stabilization level 1 of opt model number of sets ?

A

1-4

22
Q

Core training program design of stabilization level 1 of opt model number of reps ?

A

12-20

23
Q

Core training program design of stabilization level 1 tempo ?

A

Slow 4/2/1

24
Q

Core training program design of stabilization level 1 Rest time ?

A

0-90 seconds

25
Q

Core training program design of strength level 2,3,4 of opt model number of exercises?

A

0-4 for hypertrophy, maximal strength may be optional

26
Q

Core training program design of strength level 2,3,4 of opt model number of sets?

A

2-3

27
Q

Core training program design of strength 2,3,4 of opt model number of reps?

A

8-12

28
Q

Core training program design of strength level 2,3,4 of opt model Tempo?

A

Medium

29
Q

Core training program design of strength level 2,3,4 of opt model rest time?

A

0-60 seconds

30
Q

Core training program design for power level 5 of opt model number of exercises?

A

0-2 power exercises are included because they are typically performed in a dynamic warm up portion for this program.also core power exercises in resistance training portion. Separate core training may not be necessary in this phase of training.

31
Q

Core training program design of power level 5 of the opt model number of sets?

A

2-3

32
Q

Core training program design of power level 5 of opt model number of sets?

A

8-12

33
Q

Core training program design of power level 5 of opt model tempo?

A

As fast as it can be controlled

34
Q

Core training program design of power level 5 of opt model Rest time?

A

0-60 seconds

35
Q

What muscles connect with the deep longitudinal subsystem?

A

This system helps us walk and creates and transfers forces between the ground and the bodies core.

Peroneus longus
Anterior tibialis 
Biceps femoris sacrotuberous ligament 
Thoracolumbar fascia 
Erector spinea is
36
Q

What muscles does the Posterior oblique subsystem have?

A

Latissimus Dorsi
Contralateral gluteus Maximus
Thoracolumbar fascia ( the Bridge) for the cross body connection and create an x across the body ,stabilizes the trunk during gate. Helps continue to transfer and absorb ground forces.

37
Q

What muscles do the Anterior oblique subsystem include?

A

Internal and external obliques
Adductor complex
Hip external rotators

Cross body manner to help continue to transfer and absorb ground forces for functional movement just on the front side of the body. Help to stabilization during movement the muscles of the posterior and anterior oblique subsystems also interact in force couple relationships to produce rotation,flexion, extension-of the core.

38
Q

Muscles of the Lateral subsystem are?

A 
Gluteus medius 
Tensor fascia latae (TFL)
Adductors on the Ipsilateral 
-Quadratus Lumborum 
On the contralateral

Together they are tasked with the responsibility to maintain frontal plane stabilization of the LPHC movement pattern.

39
Q

The Lumbo pelvic hip complex comprise of?

A

Lumbar spine
Pelvic girdle
abdomen
Hip joint

40
Q

What does a core training program need to have?

A

Systematic
Progressive
Same progression of opt model ( stabilization,strength,power)

Certifed Personal Trainer (11 decks)

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