Module 6 - Core Training Concepts

Question 1

Section of the body defined by the structures that make up the lumbo-pelvic-hip complex (LPHC).

Answer 1

Core

Question 2

LPHC stability comprised of local or inter-segmental stability (Local Stabilization System), global stability (Global Stabilization System), and global mobility.

Answer 2

Core stability

Question 3

Muscles that attach directly to the vertebrae.

Answer 3

Local core stabilizers

Question 4

Muscles that attach from the pelvis to the spine.

Answer 4

Global core stabilizers

Question 5

Muscles that attach the spine and/or pelvis to the extremities.

Answer 5

Movement system

Question 6

Acronym: LPHC

Answer 6

Lumbo-pelvic-hip complex

Question 7

Acronym: IAP

Answer 7

Intra-abdominal pressure

Question 8

Acronym: TLF

Answer 8

Thoracolumbar fascia

Question 9

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

Answer 9

Drawing-in maneuver

Question 10

Occurs when the abdominal, lower back, and buttock muscles are contracted a the same time.

Answer 10

Bracing

Question 11

The ability of the neuromuscular system to produce dynamic, multiplanar eccentric, concentric, and isometric stabilization actions quickly and efficiently during functional movements.

Answer 11

Functional strength

Question 12

Exercises that involve little or no motion through the spine and pelvis.

Answer 12

Core-stabilization exercises

Question 13

Exercises that involve more dynamic eccentric and concentric movements of the spine through a full range of motion while the athlete performs the neuromechanical activation techniques learned in core stabilization (drawing-in and bracing).

Answer 13

Core-strength exercises

Question 14

Exercises designed to improve the rate of force production by the core musculature.

Answer 14

Core-power exercises

Question 15

Which are the core muscles that attach directly to the vertebrae?

Answer 15

Local core stabilizers

Question 16

After an athlete has established appropriate amounts of neuromuscular control of his core, to which level can he progress?

Answer 16

Strength

Question 17

What is the appropriate amount of repetitions for a ball cobra?

Answer 17

12 - 20

Question 18

The transverse abdominus, internal obliques, multifudus, pelvic floor musculature, and diaphragm are muscles classified as:

Answer 18

Local core stabilizers

Question 19

Several studies have concluded that individuals with low back pain suffer from weakness of which extensor muscles?

Answer 19

Erector spinae

Question 20

Which exercise is considered a core-stabilzation exercise (cable lift, ball crunch, reverse crunch, or prone iso-abs)?

Answer 20

Prone iso-abs

Question 21

What is the appropriate progression when an individual has mastered a kneeling core exercise?

Answer 21

Half-kneeling

Question 22

Which of the following is an example of a core-power exercise (side oblique throw, floor bridge with marching, cable chop, or reverse crunch with rotation)?

Answer 22

Side oblique throw

Question 23

Which muscle is co-contracted when an athlete performs the drawing-in maneuver?

Answer 23

Multifidus

Question 24

Which must be achieved first in an individual’s core training program?

Answer 24

Intervertebral stability

Question 25

What is the appropriate tempo for core exercises performed in the power level of training?

Answer 25

Explosive

Question 26

What is the term used to describe LPHC stability comprised of local or intersegmental stability, global stability, and global mobility?

Answer 26

Core stability

Question 27

When the drawing-in maneuver is performed, which of the following has been activated?

Answer 27

Local stabilization system

Question 28

Individuals with low back pain often have a strength deficit in which of the following muscles?

Answer 28

Gluteus maximus

Question 29

Once an individual has mastered the superman exercise, what is the appropriate progression?

Answer 29

Ball cobra