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10 Cards in this Set

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Core musculature

The structures that make up the lumbo-hip-pelvic complex LPHC. Lumbar spine, the pelvic girdle, abdomen, and the hip joint

Local stabilization system

Muscles that attach directly to the vertabrae.

Limits excessive, compressive, shear, and rotational forces between spinal segments.

Made up of: transverse abdominis, internal obliques, multifidus, pelvic floor musculature, and diaphram

Global stabilization system

Attach from the pelvis to the spine. Transfer loads between upper extremity and lower extremity

Made up of: Quadratus lumborum, posas major, external obliques, portions of the internal oblique, rectus abdominis, gluteus medius, and adductor complex

Movement system

Muscles that attach the spine and/or pelvis to the extremities. Responsible for concentric force production and eccentric deceleration during dynamic activities.

Made up of: latissimus dorsi, hip flexors, hamstring complex, quadriceps

Drawing-in maneuver

Used to recruit the local core stabilizers by drawing the navel in toward the spine


Contracting both the abdominal, lower back, and buttock muscles at the same time

Levels of core training

1) Core stabilization training

2) Core strength training

3) Core power training

Core stabilization training

Involves little motion through the spine/pelvis. Designed to improve neuromuscular efficiency and intervertebral stability.

4 weeks

EX: Marching, floor bridge, prone cobra, plank

Core strength training

Invovles more dynamic eccentric and concentric movements of the spine throughout a full ROM.

4 weeks

EX: Ball crunch, back extensions, reverse crunch, cable rotations

Core power training

Designed to improve the rate of force production of the core musculature. Prep a person to stabilize and generate force

EX: Rotation chest pass, medicine ball pullover throw, front ball throw, soccer throw