Chapter 9 - Core Training Concepts

Question 1

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

Answer 1

Core

Question 2

Muscles connecting directly to the vertebrae consisting mostly of slow twitch muscle fibers. Provide support from vertebra to vertebra.

Answer 2

Local Stabilization System

Question 3

Contributes to segmental spinal stability by increasing intra-abdominal pressure and generating tension in the connective tissue of the low back, thus increasing spinal stiffness for improved intersegmental neuromuscular control.

Answer 3

Local Stabilization System

Question 4

Muscles that attach from the pelvis to the spine acting to transfer loads between the upper extremity and lower extremity.

Answer 4

Global stabilization System

Question 5

Group of muscles providing stability and eccentric control of the core during functional movements.

Answer 5

Global stabilization System

Question 6

Transversus abdominis
Internal Oblique
Lumbar Multifidis
Pelvic Floor Muscles
Diaphragm  
Make up which muscular system

Answer 6

Local stabilization System

Question 7

Quadratus Lumbourum
Psoas major
External oblique
Portions of internal oblique
Rectus abdominas
Gluteus medius
Adductor complex 
Make up which muscular system>

Answer 7

Global Stabilization System

Question 8

Latissimus dorsi
Hip flexors
hamstring complex
quadriceps
make up which muscular system?

Answer 8

Movement System

Question 9

Muscles that attach the spine and/or pelvis to the extremeties. Primarily responsible for concentric force production and eccentric deceleration during dynamic activity.

Answer 9

Movement System

Question 10

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

Answer 10

Drawing in maneuver

Question 11

Occurs when you have contracted both the abdominal, lower back, and buttock muscles at the same time.

Answer 11

Bracing

Question 12

Marching

Answer 12

Core-Stabilization: Perform exercise

Question 13

Two-Leg floor bridge

Answer 13

Core Stabilization: Perform exercise

Question 14

Floor prone cobra

Answer 14

Core Stabilization: Perform exercise

Question 15

Prone-Iso abs (aka Plank)

Answer 15

Core Stabilization: perform exercise

Question 16

Ball Crunch

Answer 16

Core Strength: perform exercise

Question 17

Back Extension

Answer 17

Core Strength: Perform exercise

Question 18

Reverse Crunch

Answer 18

Core Strength: Perform exercise

Question 19

Cable Rotation

Answer 19

Core Strength: Perform exercise

Question 20

Rotation Chest Pass

Answer 20

Core-Power:

1) Stand upright, feet shoulders width apart and toes straight ahead.
2) Hold a medicine ball (between 5 and 10% of body weight)
3) use abdominals 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, knee, and ankle)
4) Throw medicine ball with the rear arm extending and applying force.
5) Catch and reapeat as quickly as can be controlled.

Question 21

Ball Medicine Ball Pullover throw

Answer 21

Core Power:

1) Lie on ball (ball under low back) with knees bent 90 degrees, feet flat on floor, toes pointing forward.
2) Hold medicine ball (5-10% body weight) overhead with arms extended.
3) quickly crunch forward, throwing med ball against the wall or to a partner.
4) As ball releases, allow arms to completely follow through.
5) Catch ball and repeat

Question 22

Front Medicine Ball Oblique Throw

Answer 22

Power-core exercise:

Question 23

Soccer Throw

Answer 23

Core Power Exercise

Question 24

What type of core exercises are appropriate for phase 1 of the opt model? How many exercises, sets, reps, @ what tempo and with how much rest is appropriate for this phase?

Answer 24

Core Stabilization: 1-4 exercises / 1-4 sets / 12-20 reps/ slow (4/2/1) tempo / 0-90s rest

Question 25

What core exercises are approprioate for phases 2.3.4 of the OPT model? How many exercises, sets, reps, at what tempo and with how much rest is appropriate at this phase.

Answer 25

Core Strength: 0-4 exercises / 2-3 sets / 8-12 reps / medium tempo / 0-60s rest

Question 26

What core exercises are appropriate for phase 5 of the OPT model? How many exercise, sets, reps, at what tempo, and with how much rest is appropriate for this phase.

Answer 26

Core Power: 0-2 exercises / 2-3 sets / 8-12 reps / as fast as can be controlled / 0-60s rest.

Question 27

Ball Bridge

Answer 27

Core-Stabilization: perform

Question 28

Quadruped opposite arm/leg raise

Answer 28

Core-stabilization: perform

Question 29

Ball cobra

Answer 29

Core-stabilization: perform

Question 30

side Iso abs (side Plank)

Answer 30

Core-stabilization: perform

Question 31

Knee up

Answer 31

Core-strength

Question 32

Cable lift

Answer 32

Core-strength

Question 33

Cable chop

Answer 33

Core-strength

Question 34

reverse hypers

Answer 34

Core strength

Question 35

Side medicine ball oblique throw

Answer 35

Core-Power

Question 36

Soccer throw

Answer 36

Core-power

Question 37

Medicine ball back extension throw

Answer 37

Core-power