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

  1. 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.
  2. 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.
  3. 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.
  4. The most external of the abdominal muscle group are the External Obliques. F See question #1.
  5. 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.  
  6. Abdominal muscles can be used as both stabilizers and movers. T You should train both ways too.
  7. 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.
  8. Normal range of motion for spinal flexion is 30-45 degrees. T Greater movement involves hip flexion.
  9. 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.”
  10. 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.
  11. 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.
  12. Your four major abdominal muscles run in the front, sides and back of your core. T
  13. Core exercise doesn’t really help improve performance or daily functional movement. F
  14. There are 5 major core abdominal muscles. F The 4 major abdominal muscles are, Transversus Abdominus, Internal and External Obliques and Rectus Abdominus
  15. Planes of movement for abdominal movements are sagittal and Frontal. F  There is the transverse plane for rotational movements as well.  

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