- The Rectus Abdominus is the most external abdominal muscle. T The deepest is the Transversus TA, then internal obliques, followed by the external obliques and last, rectus abdominus RA.
- The fibers of the Transversus abdominis are essentially perpendicular to the Rectus Abdominus. Transversus fibers run essentially horizontal while the rectus runs vertical. It is a compressor muscle. Think of it as an internal corset holding everything in. It is great for stabilizing your core and protecting your back.
- The Internal Obliques origin is both bone and ligament. T The origin of the internal obliques is the lateral half of the Inguinal ligament (large ligament at the base of the abs) , the pelvis and also the thoracolumbar facia which is connective tissue that runs on either side of your spine.
- The most external of the abdominal muscle group are the External Obliques. F See question #1.
- The origin of the Rectus Abdominus is at the xiphoid process and the cartilages of ribs 5-7. F. That is the insertion. The origin is the pubic bone. Origin is where the muscle begins and insertion is where it ends.
- Abdominal muscles can be used as both stabilizers and movers. T You should train both ways too.
- The Serratus Anterior interdigitates with external obliques. T The fibers of those muscles intertwine( interdigitate). If either the obliques or the Serratus are performing well it affects the other.
- Normal range of motion for spinal flexion is 30-45 degrees. T Greater movement involves hip flexion.
- There are only 4 major muscles considered when training the “core.” F. We also consider hip flexors, Erector Spinae (back muscles), Quadratus Lumborum and deep spinal muscles to be included in the “Core.”
- The most effective training for the core is flexion exercises. F. Abdominal muscle fibers run in multiple directions so you should train in many planes of movement.
- You actually have an 8-pac not a 6-pac. T You have an 8-pac. There are three tendinous intersections that carve out your pac.
- Your four major abdominal muscles run in the front, sides and back of your core. T
- Core exercise doesn’t really help improve performance or daily functional movement. F
- There are 5 major core abdominal muscles. F The 4 major abdominal muscles are, Transversus Abdominus, Internal and External Obliques and Rectus Abdominus
- Planes of movement for abdominal movements are sagittal and Frontal. F There is the transverse plane for rotational movements as well.
It's About Time
If you have ever spent more that 5 minutes with me, it is fairly obvious that I love fitness. I have learned so much (sometimes the hard way) in the 30 years that I have been teaching. What better way to share my passion than to start a blog and pass on the information that I share with clients on a day-to-day basis.
Tuesday, September 13, 2011
Core Test-How did you do?
Boy did my family have fun with this test. Not actually taking the test but for making fun of me and my big words. I don't know how they could twist that knowledge and make words like Rectus Abdominus and Obliques seem bad and almost inappropriate. I am going to give you all the answers to the test and share a little bit more information for those who are vocabulary challenged. (My family) Giggles