Study Guide - Core Exercises Flashcards
Marching, two-leg floor bridge, floor prone cobra, and prone iso-abs (plank) are examples of what exercises?
Core-Stabilization Exercises
Which core-stabilization exercise includes the following preparation, movement, and technique?
Preparation: lie supine on floor with knees bent, feet flat, toes pointing straight ahead, and arms by sides
Movement: lift one foot off the floor only as high as can be controlled. Maintain the drawing-in maneuver. Hold for 1 to 2 seconds. Slowly lower. Repeat on the opposite leg
Technique: make sure to keep the abdominals drawn-in throughout the entire movement and the pelvis in a neutral position. Pelvic rotation or abdominal protrusion indicates lack of neuromuscular control of the local stabilizers
Marching
Which core-stabilization exercise includes the following preparation, movement, and safety?
Preparation: lie spine on the floor with knees bent, feet flat on floor, and toes shoulders-width apart and pointing straight ahead
Movement: life pelvis off the floor until the knees, hips, and shoulders are in line. Slowly lower pelvis to the floor. Repeat as instructed.
Safety: when performing a bridge, do not raise the hips too far up off the floor (hyperextending the low back). This places excessive stress to the lumbar spine. Make sure at the end position, the knees, hips, and shoulders are in alignment and the gluteal muscles are fully contracted.
Two-Leg Floor Bridge
Which core-stabilization exercise includes the following preparation, movement, and safety?
Preparation: lie prone on the floor
Movement: activate gluteal muscles, and pinch shoulder blades together. Lift chest off the floor with thumbs pointed up and arms externally rotated as illustrated. Hold for 1 to 2 seconds. Slowly return body to the ground, keeping chin tucked. Repeat as instructed
Safety: like the floor bridge, do not come too high off the floor (hyperextending the low back)
Floor Prone Cobra
Which core-stabilization exercise includes the following preparation, movement, and technique?
Preparation: lie prone on the floor with feet together and forearms on ground
Movement: lift entire body off the ground until it forms a straight line from head to toe, resting on forearms and toes. Hold for desired length of time keeping chin tucked and back flat. Repeat as instructed
Technique: If this version of the exercise is too difficult for an individual to perform, some regression options include performing in a standard push-up position, performing in a push-up position with knees on the floor, and performing with the hands on a bend and feet on the floor
Prone-Iso Abs
Ball crunch, back extensions, reverse crunch, and cable rotations are examples of what exercises?
Core-Strength Exercises
Which core-strength exercise includes the following preparation, movement, and safety?
Preparation: lie supine on a stability ball (ball under low back) with knees bent at a 90-degree angle. Place feed flat on floor with toes shoulders-width apart and pointing straight ahead. Allow back to extend over curve of ball. Cross arms across chest or place hands behind ears or head
Movement: slowly crunch upper body forward, raising shoulder blades off the ball. Slowly lower the body over the ball, returning to the start position. Repeat as instructed. To progress, perform as a long-lever exercise (arms raised overhead)
Safety: make sure to keep the chin tucked while performing the exercise. This will take stress off the muscles of the cervical spine.
Ball Crunch
Which core-strength exercise includes the following preparation, movement, and safety?
Preparation: Lie prone on a back-extension bench with legs straight and toes shoulders-width apart and pointing straight ahead. Place pads on thighs and cross arms over the chest or hands behind ears.
Movement: activate gluteal muscles, tuck chin, and retract shoulder blades. Slowly lower upper body toward the ground to end range. Raise upper body to a neutral position, keeping chin tucked and shoulder blades retracted and depressed. Repeat as instructed.
Safety: make sure that at the end position of the exercise, the ankle, knee, hip, shoulders and ears are all in alignment. Do not hyperextend the low back
Back Extension
Which core-strength exercise includes the following preparation, movement, and technique?
Preparation: lie supine on a bench with hips and knees bent at a 90-degree angle, feet in the air, and hands gripping a stable object for support
Movement: lift hips off the bench while bringing the knees toward the chest, slowly lower the hips back to the start position, and repeat as instructed
Technique: do not swing the legs when performing this exercise. Once you have positioned the lower extremities during the setup, they should not move during the execution of the exercise. Swinging the legs increases momentum, increasing the risk of injury and decreasing the effectiveness of the exercise
Reverse Crunch
Which core-strength exercise includes the following preparation, movement, and technique?
Preparation: stand with feet shoulder-width apart, knees slightly flexed, and toes pointing straight ahead. Hold a cable with both hands directly in front of chest, with arms extended and shoulder blades retracted and depressed
Movement: rotate the body away from the weight stack using abdominals and gluteal muscles. Allow back goot to pivot to achieve trip extension (plantar flexion, knee extension, hip extension). Slowly return to start position. Repeat as instructed
Technique: to decrease stress to the low back, make sure to pivot the back leg into triple extension; hip extension, knee extension, and ankle plantarflexion (extension). This also ensures proper neuromuscular efficiency of the muscles that extend the lower extremities (gluteus maximus, quadriceps, gastrocnemius, and soleus)
Cable Rotation
Rotation chest pass, ball medicine ball (MB) pullover throw, front MB oblique throw, and soccer throws are examples of what exercises?
Core-Power Exercises
Which core-power exercise includes the following preparation, movement, and safety?
Preparation: stand upright with feet shoulders-width apart and toes pointing straight ahead. Hold a medicine ball (between 5 and 10% of body weight)
Movement: use abdominal muscles and hips to rotate body quickly and explosively 90 degrees. As body turns, pivot back leg and allow it to go into triple extension (hip extension, knee extension, ankle plantarflexion). Throw medicine ball with rear arm extending and applying force. Catch and repeat as quickly as can be controlled
Safety: it is imperative that individuals demonstrate proper stabilization (core stabilization) and strength (core strength) before performing core-power exercises. Performing these exercises without proper stabilization and strength may lead to movement compensations, muscle imbalances, and eventually injury
Rotation Chest Pass
Which core-power exercise includes the following preparation, movement, and safety?
Preparation: lie on a stability ball (ball under low back) with knees bent at a 90-degree angle, feet flat on floor and toes pointing straight ahead. Hold a medicine ball (between 5 and 10% of body weight) overhead with arms extended
Movement: quickly crunch forward, throwing medicine ball against the wall or to a partner. As the ball releases, allow arms to completely follow through. Catch ball and repeat
Safety: it is important that an individual has proper extensibility of the latissimus dorsi before performing this exercise to decrease stress to the low back and shoulders
Ball Medicine Ball Pullover Throw
Which core-power exercise includes the following preparation, movement, and safety?
Preparation: stand facing a wall or partner with feet shoulders-width apart, knees slightly bent, and toes pointing straight ahead. Hold a medicine ball (between 5 and 10% of body weight) as illustrated
Movement: toss the ball against the wall or to a partner with an underhand motion. Use a scooping motion to catch ball. Repeat as quickly as can be controlled. This exercise can be performed continuously to one side or by alternating sides
Safety: it is important that with all core-power exercises that you go as fast as you can while maintaining proper exercise technique
Front Medicine Ball Oblique Throw
Which core-power exercise includes the following preparation, movement, and safety?
Preparation: stand holding a medicine ball (5 to 10% of body weight) overhead
Movement: quickly throw the medicine ball toward the floor, allowing the arms to follow through. Repeat
Safety: it may be easier to perform this exercise using a D-ball (a medicine ball that does not bounce back) or close to a wall for the medicine ball to bounce off of
Soccer Throw
