Module 3.1: Program Design for Core Training

Question 1

What is the core?

Answer 1

Lumbo-pelvic-hip complex (LPHC)

Question 2

The anatomical core consists of muscles that

Answer 2

cross joints in the lumbar spine and hips to directly affect the movement of the lumbar spine, pelvis and hip complex

Question 3

What are the anatomical core borders?

Answer 3

Top border: diaphragm

Bottom border: pelvic floor

Anterior border: rectus abdominis

Posterior border: multifidus

Question 4

Local stabilizing System is made up of which muscles?

Answer 4

• Transverse abdominis
• Internal oblique
• Lumbar multifidus
• Erector spinae group
• pelvic floor muscles
• diaphragm

Question 5

Transverse abdominis

Answer 5

provide intervertebral stability to lumbar spine

Question 6

Internal oblique

Answer 6

limit excessive compressive, shear, and rotational forces

Question 7

Lumbar multifidus

Answer 7

aid in proprioception and postural control of lumbar spine

Question 8

Erector spinae group

Answer 8

straighten and rotate the back

Question 9

Pelvic floor muscles

Answer 9

located between the tailbone (coccyx) and the pubic bone within the pelvis

Question 10

Diaphragm

Answer 10

thin skeletal muscle that sits at the base of the chest and separates the abdomen from the chest

Question 11

The local stabilizing muscles have _____ and ____ attachments to the vertebrae of the spine

Answer 11

proximal; distal

Question 12

The muscles of the local stabilizing system are predominately type

Answer 12

1

and highly fatigue resistant

– there are also a high amount of muscle spindles located in the local stabilizing muscles

Question 13

Deep core

Answer 13

local stabilizing core

Question 14

Role of Local stabilizing system

Answer 14

to stabilize the spine

Question 15

Global Stabilizing System is made up of which muscles?

Answer 15

• Quadratus lumborum
• Psoas major
• External oblique
• Portions of the internal oblique
• Rectus abdominis
• Adducter complex

Question 16

Quadratus lumborum

Answer 16

transfer loads between upper and lower extremities

Question 17

Psoas major

Answer 17

stabilize joints tha connect the spine to the pelvis

Question 18

External oblique

Answer 18

control motion of the LPHC via eccentric contractions

Question 19

Rectus abdominis

Answer 19

anterior trunk flexion

Question 20

The Global Stabilizing system includes muscles that have

Answer 20

one attachment point on the vertebrae of the spine

Question 21

Functions of Global Stabilizing muscles

Answer 21

• these muscles stabilize movements that require movement in both the spine and pelvis
• transfer loads between upper extremity and lower extremity, provide stability between pelvis and spine, and provide stabilization

Question 22

Outer core

Answer 22

Global stabilizing core

Question 23

Movement System is made up of which muscles?

Answer 23

• Latissimus dorsi
• Hamstrings
• Quadriceps
• Hip flexors
• Gluteus maximus
• Gluteus medius
• Adductor muscles
• Tensor fascia latae

Question 24

Latissimus dorsi

Answer 24

create concentric contractions to speed up joint motion at the hip or shoulder

Question 25

Hamstrings

Answer 25

create eccentric contractions to slow down motion at the hip or shoulder

Question 26

Quadriceps

Answer 26

create isometric contractions to stabilize unwanted motion during movement tasks (dynamic stability)

Question 27

Gluteus maximus

Answer 27

extension, external rotation, abduction and adduction of the thigh

Question 28

Gluteus medius

Answer 28

anterior part internally rotates the thigh, while the contraction of the whole muscle abducts the thigh

Question 29

Tensor fascia latae

Answer 29

accessory knee flexor

Question 30

Mechanisms of stabilization

Answer 30

- Increasing tension on the thoracolumbar fascia - Co-contraction of the lats and glutes can create a large amount of force on the thoracolumbar fascia - The fibers of the glutes, lats and thoracolumbar run in a cross pattern

Question 31

Drawing-in Maneuver

Answer 31

solution for stabilizing - Pull in the region just below the navel toward the spine - Activates local stabilizing system

Question 32

Bracing

Answer 32

solution for stabilizing - Co-contraction of the rectus abdominis, external obliques and quadratus lumborum - Focuses on global trunk stability, not segmental vertebral stability

Question 33

Maintaining neutral cervical spine during core training will

Answer 33

improve posture, muscle balance, and stabilization

Question 34

Sticking point and how athletes should breathe

Answer 34

the most strenuous movement of a repetition and it typically occurs soon after the transition from the eccentric phase to the concentric phase --exhale through the sticking point --inhale during the less stressful phase of the repetition

Question 35

Valsalva Maneuver, what is it?

Answer 35

Expiration against a closed glottis -- initial pressure rise -- reduced venous return -- pressure release -- return of cardiac output

Question 36

Function of the Valsalva Maneuver

Answer 36

stabilizes and increases effectiveness of trunk muscles

Question 37

The initial rise in blood pressure from the Valsalva Maneuver can cause

Answer 37

hiatal hernias, cardiac arrest, Valsalva retinopathy

Question 38

How was the valsalva maneuver originally described?

Answer 38

as a way to clear pus out of the ears

Question 39

NSCA and ACSM thoughts on Valsalva Maneuver

Answer 39

NSCA: Effective way to increase intra-abdominal pressure and health risks associated remain unconfirmed ACSM: should be avoided during any lifts

Question 40

The core stabilization system is primarily which type of fibers?

Answer 40

slow twitch, type 1 muscle fibers, which respond best to time under tension

Question 41

Muscles need _____ to enhance dynamic stabilization of the lumbo-pelvic-hip complex.

Answer 41

sustained contractions (6-20 seconds)

Question 42

Core program Design: Progressive

Answer 42

- easy to hard - simple to complex - known to unknown - stable to unstable

Question 43

Core program Design: Systematic

Answer 43

- stabilization - strength - power

Question 44

Core exercises: Stabilization

Answer 44

- involved little joint motion through the LPHC - designed to improve functional capacity of the deep stabilization mechanism

Question 45

Core exercises: Strength

Answer 45

Exercises involve more dynamic eccentric and concentric movement through a full ROM

Question 46

Core exercises: Power

Answer 46

Exercises are designed to improve the rate of force production of the core musculature

Question 47

Types of resistance

Answer 47

- stability ball - cable - tubing - medicine ball - power ball - dumbbells

Question 48

Increasing forces throughout the lumbo-pelvic-hip-complex may result in

Answer 48

low-back pain and injury

Question 49

Strengthen the ____ before the ____

Answer 49

stabilizers (stabilization system) musculature that moves the spine (movement system)

Question 50

any powerful movement requires a ____ to exert the necessary force

Answer 50

sturdy base -- the core is that sturdy base

Question 51

The natural role of the core is

Answer 51

to resist movement from other regions of the body

Question 52

Research has shown that core strength and stability is correlated with

Answer 52

vertical jump, sprinting speed, maximal strength and power, kicking velocity, serving velocity and golf swing velocity -- athletes need the ability to transmit force from one region to the other, left to right, top to bottom. If the core is weak, force will be lost between regions of the body

Question 53

core-stabilization refers to

Answer 53

the ability of the anatomic core to chronically limit unwanted motion in the LPHC

Question 54

If core muscles are not capable of maintaining a neutral lumbo-pelvic hip complex position during training

Answer 54

shear and rotational stresses may arise and create inefficient technique that can decrease performance or even develop a chronic overuse musculoskeletal injury