Chapter 9 - Core Training Concepts Flashcards Preview

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Flashcards in Chapter 9 - Core Training Concepts Deck (37):
1

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

Core

2

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

Local Stabilization System

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.

Local Stabilization System

4

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

Global stabilization System

5

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

Global stabilization System

6

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

Local stabilization System

7

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

Global Stabilization System

8

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

Movement System

9

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

Movement System

10

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

Drawing in maneuver

11

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

Bracing

12

Marching

Core-Stabilization: Perform exercise

13

Two-Leg floor bridge

Core Stabilization: Perform exercise

14

Floor prone cobra

Core Stabilization: Perform exercise

15

Prone-Iso abs (aka Plank)

Core Stabilization: perform exercise

16

Ball Crunch

Core Strength: perform exercise

17

Back Extension

Core Strength: Perform exercise

18

Reverse Crunch

Core Strength: Perform exercise

19

Cable Rotation

Core Strength: Perform exercise

20

Rotation Chest Pass

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.

21

Ball Medicine Ball Pullover throw

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

22

Front Medicine Ball Oblique Throw

Power-core exercise:

23

Soccer Throw

Core Power Exercise

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?

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

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.

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

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.

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

27

Ball Bridge

Core-Stabilization: perform

28

Quadruped opposite arm/leg raise

Core-stabilization: perform

29

Ball cobra

Core-stabilization: perform

30

side Iso abs (side Plank)

Core-stabilization: perform

31

Knee up

Core-strength

32

Cable lift

Core-strength

33

Cable chop

Core-strength

34

reverse hypers

Core strength

35

Side medicine ball oblique throw

Core-Power

36

Soccer throw

Core-power

37

Medicine ball back extension throw

Core-power