Core
The core is defined by the muscles in which region of the body?
A. Lumbo-pelvic-hip complex region
B. Scapular region
C. Leg region
D. Back region
A. Lumbo-pelvic-hip complex region
• The core includes multiple body regions, including the lumbar spine, pelvis, and hip regions.
Which of the following would be the appropriate progression for a core training program to optimize function?
A. Movement efficiency, intervertebral stability, lumbopelvic stability
B. Lumbopelvic stability, movement efficiency, intervertebral stability
C. Lumbopelvic stability, intervertebral stability, movement efficiency
D. Intervertebral stability, lumbopelvic stability, movement efficiency
D. Intervertebral stability, lumbopelvic stability, movement efficiency
• Make sure to have the client optimize their segmental and lumbopelvic stability before introducing movement efficiency exercises.
Which of the following is considered a superficial muscle of the core?
A. Transverse abdominis
B. Multifidus
C. Erector spinae
D. Pelvic floor muscles
C. Erector spinae
• The erector spinae are global muscles of the core responsible for trunk/spine extension.
Which regions of the spine demonstrate kyphotic curves?
A. Cervical and thoracic
B. Thoracic and sacral
C. Thoracic and lumbar
D. Cervical and sacral
B. Thoracic and sacral
• The thoracic and sacral regions of a normal healthy spine demonstrate a range of normal kyphosis.
What does EMG stand for?
A. Electrocardiogram
B. Electromagnetic spectrum
C. Electromyography
D. Elektrokardiogramm
C. Electromyography
• EMG stands for electromyography and is a procedure that measures the electrical conducting function of nerves in muscles. An EMG test can identify differences in muscle or muscle group activation when performing different movements or exercises.
Which of the following is characterized as a local muscle of the core?
A. Rectus abdominis
B. Erector spinae
C. Transverse abdominis
D. Latissimus dorsi
C. Transverse abdominis
• The transverse abdominis is a local (deep) muscle of the core.
Which of the following should be emphasized the most in a core training program?
A. Quality of movement
B. Number of sets/reps
C. Amount of external resistance
D. Speed of exercise completion
A. Quality of movement
• Ensuring proper quality of movement is critical during core training, specifically to ensure proper local and global muscle function.
Which of the following is considered a deep muscle of the core?
A. Rectus abdominis
B. Latissimus dorsi
C. Rotatores
D. Iliopsoas
C. Rotatores
• The rotatores are deep muscles of the local core responsible for intersegmental vertebral stabilization.
Which regions of the spine demonstrate lordotic curves?
A. Cervical and lumbar
B. Cervical and thoracic
C. Thoracic and lumbar
D. Cervical and sacral
A. Cervical and lumbar
• The cervical and lumbar regions of a normal, healthy spine demonstrate lordosis.
Local muscles typically consist of which type of muscle fibers?
A. Type IIa
B. Type IIb
C. Type I
D. Type Iic
C. Type I
• The local muscles consist primarily of type I (slow twitch) muscle fibers, which have a high density of muscle spindles and are important for assisting in proprioception of the spine.
Which term best describes the ability to contract muscles of the core with force in an effort to flex the trunk during a slow controlled movement?
A. Core power
B. Core stability
C. Core strength
D. Core endurance
C. Core strength
• Core strength refers to the ability to contract the trunk in all directions.
Which type of training can be used to improve activation of core muscles compared to traditional core training?
A. Planking on a stable surface
B. Prone dead bugs on floor
C. Instability training using a stability ball
D. Marching on a stable surface
C. Instability training using a stability ball
• Using a stability ball has been shown to increase core muscle activation above and beyond that of traditional training.
Which muscle is classified as a local muscle involved in stabilizing the spine?
A. Latissimus dorsi
B. Iliopsoas
C. Multifidus
D. Erector spinae
C. Multifidus
• The multifidus acts to stabilize and extend the spine.
What is an appropriate cue that can be given to a client to properly perform the drawing-in maneuver?
A. To perform the drawing-in maneuver, bear down with the muscles of the global core.
B. To perform the drawing-in maneuver, pull in the region just below the navel toward the spine.
C. To perform the drawing-in maneuver, tighten all muscles of the global core.
D. To perform the drawing-in maneuver, hold your breath and tighten your gluteals.
B. To perform the drawing-in maneuver, pull in the region just below the navel toward the spine.
• Ensure that the client draws the navel towards the spine without flexing the neck up and without activating all the muscles of the global core.
Which type of muscle contraction/action produces force through muscle fiber shortening?
A. Eccentric action
B. Concentric action
C. Isometric action
D. Isokinetic action
B. Concentric action
• Concentric muscle actions involve force production through muscle fiber shortening during contractions.
What is the primary function of the local muscles of the core?
A. Move the trunk
B. The local core muscles are responsible for stabilization; they are not prime movers.
C. Generate large amounts of force during trunk movement
D. Stabilize vertebral segments
D. Stabilize vertebral segments
• The local muscles of the core act to provide stability between regions of the spine.
When performing a floor bridge exercise, why should you not raise the hips too far off the floor?
A. It may place excessive stress on the lumbar spine through hyperextension.
B. It may place excessive stress on the thoracic spine through hyperflexion.
C. It may place too much stress on the lumbar spine through hyperflexion.
D. The lumbar spine will not be hyperflexed during the floor bridge exercise.
A. It may place excessive stress on the lumbar spine through hyperextension.
• Ensuring that the client only raises the hips to a neutral position will avoid lumbar spine hyperextension. This is an important cue to provide the client during the floor bridge exercise.
Proper extensibility of which of these global core muscles is important prior to performing the medicine ball pullover throw?
A. Latissimus dorsi
B. Quadriceps
C. Multifidus
D. Diaphragm
A. Latissimus dorsi
• It is important that an individual has proper extensibility of the latissimus dorsi before performing this exercise, in order to decrease stress to the low-back and shoulders.
Which client position during exercise has been shown to lead to the highest core muscle activity during breathing exercises?
A. Sitting
B. Kneeling
C. Kneeling requires balance but does not lead to the greatest core activation during breathing exercises.
D. Standing
D. Standing
• Research has shown that positioning a client in standing when working on breathing exercises will result in the highest activation of the core musculature.
Scoliosis refers to deviations of the spine in which plane of motion?
A. Frontal plane
B. Sagittal plane
C. Horizontal plane
D. Transverse plane
A. Frontal plane
• Both structural and functional scoliosis are characterized by alterations of spinal alignment in the frontal plane.
The ability of an individual to maintain proper spinal and hip posture while the extremities are moving most accurately describes which term?
A. Core power
B. Core strength
C. Core endurance
D. Core stability
D. Core stability
• Core stability is the ability of an individual to maintain proper spinal and hip posture while the extremities are moving.
Which of the following is an example of an exercise modality to enrich the proprioceptive nature of an exercise?
A. Tubing
B. Wobble board
C. Cables
D. Medicine ball
B. Wobble board
• Wobble boards are a type of exercise modality to target balance training and increase the proprioceptive demand of an exercise.
What is the primary function of the global muscles of the core?
A. Force production during dynamic whole-body movements
B. Stabilize individual vertebral segments
C. Limit excessive compression between vertebral segments
D. Limiting strain on the vertebral discs
A. Force production during dynamic whole-body movements
• The global core muscles are designed to perform gross dynamic whole-body movements.
Which term best describes core training’s effect on decreasing the incidence of new injuries?
A. Performance
B. Improved posture
C. Rehabilitation
D. Injury resistance
D. Injury resistance
• Injury resistance refers to the ability to prevent new injuries.
What is the primary action of the multifidus?
A. Increase intra-abdominal pressure
B. Stabilize and extend the spine
C. Support the contents of the pelvis
D. Regulate inspiration
B. Stabilize and extend the spine
• The multifidus are local muscles that promote intersegmental stabilization to stabilize and extend the vertebrae of the spine.