Posture and Core Stability

Question 1

What two factors must be balanced to achieve good posture?

Answer 1

Flexibility and stability

Question 2

What are the two primary types of posture?

Answer 2

Static and dynamic

Question 3

What are the seven passive postural control mechanisms?

Answer 3

1. Bones
2. Ligaments
3. Joint capsules
4. Connective tissue
5. Spinal discs
6. Cartilage
7. Fascia

Question 4

What controls posture actively by expending energy?

Answer 4

Skeletal muscles (local and global)

Question 5

What are the neural posture control mechanisms?

Answer 5

Nerves and sensory receptors

Question 6

Where is the COG in a perfectly aligned body?

Answer 6

Deep in the pelvic region, slightly anterior and between the first and second sacral vertebrae

Question 7

What is lordosis?

Answer 7

An exaggerated curvature of the lumbar spine

Question 8

Which muscles may need to be stretched in a lordotic person?

Answer 8

1. Hip flexors
2. Erector Spinae
3. Quadratus lumborum

Question 9

Which muscles may need to be strengthened in a lordotic person?

Answer 9

1. Hamstrings
2. Gluteals
3. Core stabilisers (particularly transverse abdominis)
4. Rectus abdominis

Question 10

What is kyphosis?

Answer 10

An exaggerated curve of the upper thoracic and lower cervical part of the spine

Question 11

Which muscles may need to be stretched in a kyphotic person?

Answer 11

Pectoralis major and upper trapezius

Question 12

Which muscles may need to be strengthened in a kyphotic person?

Answer 12

Lower trapezius

Question 13

How can flat back posture be identified?

Answer 13

Forward leaning and very little shape in the gluteal area.

Question 14

Which muscles may need to be stretched in a person with flat back posture?

Answer 14

1. Hamstrings
2. Rectus abdominis

Question 15

Which muscles may need to be strengthened in a person with flat back posture?

Answer 15

1. Erector Spinae
2. Hip Flexors (if posterior tilt is present)

Question 16

What is the difference between sway back posture and lordosis?

Answer 16

A posterior displacement of the thorax

Question 17

Which muscles may need to be stretched in a person with sway back posture?

Answer 17

1. Hamstrings
2. Internal obliques

Question 18

Which muscles may need to be strengthened in a person with sway back posture?

Answer 18

1. External obliques
2. Hip flexors

Question 19

What are the core muscles?

Answer 19

1. External obliques
2. Internal obliques
3. Rectus abdominis
4. Transverse abdominis
5. Erector spinae
6. Multifidus
7. Quadratus lumborum

Question 20

What are local muscles?

Answer 20

The deep stabilising muscles

Question 21

What are global muscles?

Answer 21

The more superficial muscles that produce movement

Question 22

What is synergistic dominance?

Answer 22

A situation that occurs when dominant muscles become more dominant and weaker muscles become weaker and smaller

Question 23

What are the three global core muscles?

Answer 23

Erector spinae, rectus abdominis and the external obliques

Question 24

What is the Thoraco lumbar fascia (TLF)?

Answer 24

A flat sheet of connective tissue that spans the posterior surface of the lumbar and lower thoracic spine

Question 25

What are the two groups of muscle which make up the pelvic floor?

Answer 25

Levator ani and coccygeus

Question 26

When is core stability training not reccommended?

Answer 26

Any positive answer on the PAR-Q, hypertension (140/100 mmHg) or a resting pulse of more than 100 BPM