Chapter 16 Core Training Concepts

Question 1

Core Stability

Answer 1

The ability of an individual to maintain a given position, adequately stabilizing the spine while the extremities are moving.

Question 2

Core Endurance

Answer 2

The ability to control the motion of the spine over a given longer duration.

Question 3

Core Strength

Answer 3

The ability to control the motion of the spine (flexion, extension, rotation)

Question 4

Core

Answer 4

The structures that make up the 
lumbo-pelvic-hip complex (LPHC), 
including the lumbar spine, 
pelvic girdle, 
abdomen, 
 hip joint.

Question 5

Local Core Muscles

Answer 5

Rotarors - Stabilize and rotate spinal segments
Multifidus - Stabilize, extend and rotate spine
Transverse Abdominus - increase intra abdominal pressure
Diaphragm - regulate inspiration
Pelvic floor - support the contents of the pelvis
Quadratus lumborum -Lateral flexion of spine; elevation of
Rectus Abdominus - pelvisTrunk/spine flexion, rotation, and lateral flexion

Question 6

Type 1 Slow Twitch Muscle Fibers

Answer 6

Muscle fibers that are:
small in size
generate lower amounts of force
more resistant to fatigue.

Question 7

Lordotic

Answer 7

The normal curvature of the cervical and lumbar spine regions, creating a concave portion of the spine.

Question 8

Kyphotic

Answer 8

The normal curvature of the thoracic spine region, creating a convex portion of the spine.

Question 9

Anterior Pelvic Tilt

Answer 9

An excessive forward rotation of the pelvis that results in greater lumbar lordosis.

Question 10

Posterior Pelvic Tilt

Answer 10

An excessive rotation of the pelvis that results in lesser lumbar lordosis.

Question 11

Drawing In Maneuver

Answer 11

A maneuver used to recruit the local core stabilizers by drawing in the navel toward the spine.

Question 12

Core training programs

Answer 12

Intervertebral stability (stabilization of individual spinal segments)
Lumbopelvic stability (stabilization of lumbo-pelvic-hip complex)
Movement efficiency (improved movement quality and force output)

Question 13

Core training progressions

Answer 13

Marching
Floor bridge
Ball bridge
Floor cobra
Ball cobra
Fire hydrant
Plank
Side plank
Dead bug
Bird dog
Pallof press
Farmer’s carry

Question 14

Kneeling Palloff Press

Answer 14

antirotation exercise designed to target the local core muscles.

Question 15

Local muscles

Answer 15

rotatores,
multifidus,
transverse abdominis

Question 16

Global muscles

Answer 16

rectus abdominis,
external and internal abdominal obliques,
erector spinae,
act to move the trunk during core strengthening exercises.