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chapter 16
Core Training Concepts
| Question | Answer |
|---|---|
| Core stability | The ability of an individual to maintain a given position, adequately stabilizing the spine while the extremities are moving. |
| Core endurance | The ability to control the motion of the spine over a given longer duration. |
| Core strength | The ability to control the motion of the spine. flexion, extension, rotation |
| Core | The structures that make up the lumbo-pelvic-hip complex (LPHC), including the lumbar spine, pelvic girdle, abdomen, and hip joint. |
| Type I (slow twitch) muscle fibers | Muscle fibers that are small in size, generate lower amounts of force, and are more resistant to fatigue. |
| Local muscles consist primarily of which type of muscle fiber? | Type I |
| Lordotic/Lordosis | The normal curvature of the cervical and lumbar spine regions, creating a concave portion of the spine. |
| Kyphotic/Kyphosis | The normal curvature of the thoracic spine region, creating a convex portion of the spine. |
| Anterior pelvic tilt | An excessive forward rotation of the pelvis that results in greater lumbar lordosis. |
| Posterior pelvic tilt | An excessive rotation of the pelvis that results in lesser lumbar lordosis. |
| Scoliosis | An abnormal curve of the spine from side to side. |
| Drawing-in maneuver | A maneuver used to recruit the local core stabilizers by drawing in the navel toward the spine. |
| Bracing | Contracting the global abdominals such as the rectus abdominis and obliques at the same time. |
| What is convex vs concave? | Concave describes shapes that curve inward, like an hourglass. Convex describes shapes that curve outward, like a football (or a rugby ball |
| What term refers to a co-contraction of global muscles such as the rectus abdominus and external obliques? | Bracing |
| FIVE KINETIC CHAIN CHECKPOINTS | feet knees shoulders hip head |
| What is the goal of core training? | To develop optimal levels of stability, muscular endurance, strength, and power |
| What issue is indicated by abdominal protrusion during marching exercises? | Poor activation of the local core |
| TRUE OR FALSE? While performing the ball bridge exercise, clients should be instructed to avoid resting the head and shoulders on top of the stability ball. | false |
| The core is defined by the muscles in which region of the body? | Lumbo-pelvic-hip complex region |
| Which regions of the spine demonstrate kyphotic curves? | Thoracic and sacral |
| Which of the following describes structural scoliosis? | Altered bone shape through the spine |
| Individuals with low-back pain have decreased activation of which local muscle of the core? | Multifidus |
| Which of the following global muscles' primary action is hip flexion? | Iliopsoas |
| Which exercise primarily targets the transverse abdominis? | Drawing-in maneuver |
| Which regions of the spine demonstrate lordotic curves? | cervical and lumbar |
| Scoliosis refers to deviations of the spine in which plane of motion? | frontal plane |
| What is an appropriate cue that can be given to a client to properly perform the drawing-in maneuver? | To perform the drawing-in maneuver, pull in the region just below the navel toward the spine. |
| During the cable rotation exercise, which position of the hip will help to decrease stress to the low-back? | hip extention |
Created by:
aliya pacheco