Chapter 9-Core Training Concepts Flashcards
What structures make up the core?
Lumbo-pelvic-hip complex, including the lumbar spine, the pelvic girdle, abdomen, and the hip joint
What are the structures of the LPHC?
Lumbar spine, pelvic girdle, abdomen, hip joint
Which muscles directly attach to the vertebrae and stabilize the spine?
Local stabilization musculature
Pulling the navel toward the spine to increase core stability
Drawing-in maneuver
What is the reflex that realigns the eyes by anteriorly rotating the pelvis when the cervical spine is in extension?
Pelvic-ocular reflex
Co-contraction of core movement muscles to increase LPHC stability
Abdominal bracing
What are 4 core exercises in the strength level?
Ball crunch; Back extensions; reverse crunch; cable rotations
Which characteristics help identify exercises in the core-stabilization level?
Involve little motion to the spine and pelvis
What are 4 core-stabilization exercises?
Marching; floor bridge; floor prone cobra; prone iso-abs
What are 4 core-power exercises?
Rotation chest pass; ball medicine ball pullover throw; front medicine ball oblique throw; soccer throw
Core power exercises are easily identified by:
Explosive movements with medicine ball
Exercises with little to no motion of the spine and pelvis to improve neuromuscular efficiency and intervertebral stability
Core-stabilization
What are 3 primary goals of a core training program?
Develop neuromuscular efficiency, intervertebral and LPHC stability, and functional strength
On what should core training focus?
Quality of movement
What is the primary goal of core-power training?
Develop the ability to stabilize and generate force at functionally applicable speeds
