Module 6 - Core Training Concepts Flashcards
Section of the body defined by the structures that make up the lumbo-pelvic-hip complex (LPHC).
Core
LPHC stability comprised of local or inter-segmental stability (Local Stabilization System), global stability (Global Stabilization System), and global mobility.
Core stability
Muscles that attach directly to the vertebrae.
Local core stabilizers
Muscles that attach from the pelvis to the spine.
Global core stabilizers
Muscles that attach the spine and/or pelvis to the extremities.
Movement system
Acronym: LPHC
Lumbo-pelvic-hip complex
Acronym: IAP
Intra-abdominal pressure
Acronym: TLF
Thoracolumbar fascia
A maneuver used to recruit the local core stabilizers by drawing the navel in towards your spine.
Drawing-in maneuver
Occurs when the abdominal, lower back, and buttock muscles are contracted a the same time.
Bracing
The ability of the neuromuscular system to produce dynamic, multiplanar eccentric, concentric, and isometric stabilization actions quickly and efficiently during functional movements.
Functional strength
Exercises that involve little or no motion through the spine and pelvis.
Core-stabilization exercises
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).
Core-strength exercises
Exercises designed to improve the rate of force production by the core musculature.
Core-power exercises
Which are the core muscles that attach directly to the vertebrae?
Local core stabilizers
After an athlete has established appropriate amounts of neuromuscular control of his core, to which level can he progress?
Strength
What is the appropriate amount of repetitions for a ball cobra?
12 - 20
The transverse abdominus, internal obliques, multifudus, pelvic floor musculature, and diaphragm are muscles classified as:
Local core stabilizers
Several studies have concluded that individuals with low back pain suffer from weakness of which extensor muscles?
Erector spinae
Which exercise is considered a core-stabilzation exercise (cable lift, ball crunch, reverse crunch, or prone iso-abs)?
Prone iso-abs
What is the appropriate progression when an individual has mastered a kneeling core exercise?
Half-kneeling
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)?
Side oblique throw
Which muscle is co-contracted when an athlete performs the drawing-in maneuver?
Multifidus
Which must be achieved first in an individual’s core training program?
Intervertebral stability
