Chapter 9 Core Final

Question 1

Reverse Crunch

Answer 1

Strength Phase

Legs 90 degrees

Do not swing legs

Question 2

What are the 3 systems of the core musculature in sequential order for a core training program.

In what phases of the OPT model should they be performed?

Answer 2

Local Stabilization System, Phase 1,

Global Stabilization System, Phase 2, 3, 4,

Movement System, Phase 5

Question 3

Describe the characteristic of the exercises of Phase 1 of Core STABILIZATION (from OPT) Training?

What is the main purpose?

How is this accomplished?

How long would they traditionally spend at this level?

Answer 3

1. Exercises involve LITTLE MOTION THROUGH SPINE and PELVIS
2. Designed to improve NEUROMUSCULAR EFFICIENCY and INTERVERTEBREAL STABILITY
3. By focusing on drawing-in and then bracing during those exercises that have little movement in the spine and pelvis.
4. 4 weeks

Question 4

Rotation Chest Pass

Weight of ball?

Answer 4

Power Phase

Ball between 5-10% body weight

Rotate 90 degrees

Pivot back leg

Throw with back arm

Question 5

Answer 5

Ball Medicine Ball Pull Over Throw

Ball 5-10% of weight

Knees 90 degrees

Toes pointing straight

Allow arms to completely follow through

Make sure proper extensibility of lattissimus dorsi first to decrease low back stress

Question 6

Neuromechanical Activition of what two systems working together have been shown to create the most benefit for those with LBP compared with traditional LBP training methods.

What type of exercise increase activation of both these systems?

Answer 6

Local Stabilization System, Global Stabilization System

Core exercises performed in an unstable environment (proprioceptively enriched)

Question 7

Describe characteristics of the movements during Phases 2, 3, and 4 of Core STRENGTH (from OPT) Training? What is the main purpose?

How long would they traditionally spend at this level?

Answer 7

• Exercises have more DYNAMIC, ECCENTRIC (force reduction) and CONCENTRIC (force production) movement OF the SPINE through a FULL ROM, WHILE performing the Activition Techniques (DRAW-IN and BRACE)
• Purpose to improve NEUROMUSCULAR EFFICIENCY of entire KINETIC CHAIN
• 4 weeks

Question 8

What does quadruped mean when describing exercises?

Answer 8

On hands and knees

Question 9

Back Extension

Answer 9

Strength Phase

Don’t hyper extend low back.

Tuck chin

Retract and depress shoulders

Question 10

What are the muscles included in the Global Stabilization System?

Answer 10

Quadratus Lumborum Psoas Major External Obliques Portions of the Internal Oblique Rectus Abdominis Gluteus Medius Adductor Complex

Question 11

What are the muscles included in the MOVEMENTSystem?

Answer 11

Lattissimus Dorsi Hip Flexors Hamstring Complex Quadriceps

Question 12

Answer 12

Front Medicine Ball Oblique Throw

Feet shoulder width apart

Knees slightly bent

Toes straight ahead

Underhand throw

Scooping motion to catch

Question 13

What is one example of when a client has demonstrated appropriate intervertebral stability?

Answer 13

When able to maintain the drawing-in position while performing various exercises.

Question 14

How many core exercises should be performed in the:

–Stabilization phase?

–Strength phase? (why?)

–Power phase? (why?)

Answer 14

Stabilization: 1-4 exercises,

Strength: 0-4 (for the goal of hypertrophy and maxmimal strength, core may be optional, though recommended),

Power: 0-2 (because core exercises are typically performed in the dynamic warm-up portion of this program and core-power exercises are included in the resistance training program, separate core training may not be needed)

Question 15

Soccer Throw

Ball weight and type?

Answer 15

Power phase

Ball 5-10% of weight

A D-ball (a medicine ball that won’t bounce)

Throw close to wall for ball to bounce off of

Allow arms to follow through

Question 16

Chronic Low Back Pain can be attributed to weak muscle and muscle groups within the core. What main muscular system can be responsible? List one muscle outside that group that can contribute.

Answer 16

1. All the Local Muscular System muscles 2. Deep Erector Spinae

Question 17

Instead of striving for absolute strength gains what should be the focus of core programs? What is more important than increasing external resistance and how is it accomplished?

Answer 17

• NEURAL ADAPTATION - Increasing PROPRIOCEPTION - Through MULTISENSORY enviornment and using multiple modalities

Question 18

Ball Medicine Ball Pullover Throw

Ball weight?

Answer 18

Power Phase

Ball 5-10% of weight

Knees 90 degrees

Toes pointing straight

Allow arms to completely follow through

Make sure proper extensibility of lattissimus dorsi first to decrease low back stress

Question 19

Where do the muscles of the MOVEMENT System attach?

Answer 19

Spine and/or pelvis to extremities.

Question 20

Front Medicine Ball Oblique Throw

Answer 20

Power Phase

Feet shoulder width apart

Knees slightly bent

Toes straight ahead

Underhand throw

Scooping motion to catch

Question 21

Where do the muscles of the GLOBAL Stabilization System attach?

Answer 21

From the pelvis to the spine

Question 22

What is the purpose of the GLOBAL Stabilization System?

Answer 22

1. Transfer loads between the upper and lower extremities. 2. Stabilize pelvis to spine 3. Stabilize and eccentrically control the core during functional movements.

Question 23

Two-Leg Floor Bridge

What phase is it in?

Answer 23

Stabilization Phase

Do not hyperextend the low back by lifting hips too far.

Question 24

What is an interesting way to describe the core? What is its definition Describe characteristics of the core in terms of gravity and movement.

Answer 24

• The structures that make up the lumbo-pelvic-hip complex (LPHC) including the lumbar spine, the pelvic girdle, abdomen, and the hip joint.
• The body’s center of gravity
• WHERE ALL MOVEMENT ORIGINATES

Question 25

Where do the muscles of the LOCAL Stabilization System attach?

What do they do?

How do they accomplish this?

Answer 25

Muscles that attach directly to the vertebrae.

Constantly used for STABILITY and limit excessive compression, shear, and rotational forces BETWEEN SPINE SEGMENTS.

They INCR. INTRA-ABDOMINAL PRESSURE, which creates TENSION in the LUMBAR FASCIA

Question 26

How does one activate the GLOBAL Stabilization System AND the LOCAL. Which one activates which? Why is this beneficial?

Answer 26

Bracing-Global Drawing-In Maneuver

-Local benefits LBP more than traditional LBP training methods

Question 27

What is the “bracing maneuver?” What is it also commonly referred to as?

Answer 27

Occurs when you have contracted the ABS, LOW BACK, and BUTTOCK at the same time. “Bearing down”

Question 28

What is an example of having appropriate lumbopelvic stability?

Answer 28

When able to perform functional movement patterns (squats, lunges, step-ups, single-leg movements, pressing, pushing etc) WITHOUT EXCESSIVE SPINAL MOTION (flexion, extension, rotation etc.)

Question 29

What are the 5 muscles included in the LOCAL Stabilization System?

Answer 29

Transverse Abdominis,

Internal Obliques,

Multifidus,

Pelvic Floor Musculature,

Diaphragm

Question 30

Answer 30

Rotation Chest Pass

Ball between 5-10% body weight

Rotate 90 degrees

Pivot back leg

Throw with back arm

Question 31

What is the purpose of the MOVEMENT System?

Answer 31

For concentric force and eccentric deceleration during dynamic activities.

Question 32

Answer 32

Cable Rotation

Pivot back leg to achieve triple extension (ankle, knee, hip)

Question 33

EXTRA:

How could you describe the benefits of core exercise to a client?

Answer 33

• Ability of the deep spine muscles to ACTIVATE and protect the spine during movements
• Improves long term ENDURANCE of the deep spine muslces (slow twich type 1 fibers)
• Improves ALIGNMENT and center of gravity where all movement originates, changing the WAY LIMBS MOVE,
• Which lowers the chance or REINJURING problems in the lower limbs, (adductor pain, hamstring strain, IT band syndrome, and LBP