KNES 463 Final questions with correct answers
Read and understand the McGill (2010) Core Training article.
Understand how the research now says we should properly train the core
and his "Big 3" exercises. Correct Answer-Core muscles were NOT
designed to produce movement: they were designed to PREVENT it.
thought to be flexors but need to be trained as anti-extensors. Curl Up-
utilizes psoas to prevent extension. Side Plank. Bird Dog-utilize lats in
phase II (elbow to knee) to prevent flexion.
Understand the spinal levels at which certain motions (flexion, rotation)
can occur and at which levels they cannot occur. Also understand what
determines whether a motion can or cannot happen at a certain level of
the spine. Correct Answer-Thoracic: ZERO flexion, all rotation- "if we
need any rotation it should be coming from thoracic spine"
Lumbar spine- ZERO rotation -low back pain groups move more
through lumbar spine. Facet joints are in sagittal plane.. no rotation
because they smash into each other.
Review "core" anatomy (5) Correct Answer-Rectus abdominis,
external/internal oblique, transverse abdominis, erector spinae
(longissimus, iliocostalis, multifidus), quadratus lumborum
Latissimus dorsi, psoas: two lings of our lumbar spine to the rest of our
body.
Understand why hollowing/concentric TVA activation may not be the
best idea for core stability Correct Answer-Transverse abdominis
muscle: "abdominal hollower" taking your belly button and moving it to
,your spine. Claims that hollowing makes core less stable. Argues that we
should be "bracing our core"- tightening the ropes to stabilize our spine.
Tree analogy?
Understand the function of psoas activation in increasing core stability
Correct Answer--Psoas: "psoas pinch" taking all superficial hip flexors
to shut down on length/tension curve and the only one active is psoas.
-connects lower body to lumbar trunk. Prevents extension or anterior tilt
and hyperlordosis (causes posterior tilt)
-Chin Up: concentric contraction of lats pulls up on the back of the
sacrum into extension. Best way to avoid that is to activate psoas-
squeeze dollar bill at hips (knee above hips)
Understand the function of latissimus dorsi activation/LDF tightening in
increasing core stability (hint: using the
example of the chin/pull up‐exercise) Correct Answer-Originates on
lumbodorsal fascia. Contract lats during squat prevents posterior pelvic
tilt. Contraction of lats puts spine in extension if they were in flexion.
Understand the concept of "Nature's Back Belt" and be able to name all
the muscles/tissues that make it up Correct Answer-The belt part is
external, internal and transverse. Buckle part is rectus abdominus (front)
and lumbodorsal fascia (back).
Understand what type of vertebral injury generally results from an acute
loading mechanism Correct Answer-End plate fracture.
, Understand the most common injury you would see from
repeated/sustained spinal flexion Correct Answer-posterior herniated
discs
Understand the most common injury you would see from
repeated/sustained spinal extention Correct Answer-Spondys
Be able to identify/describe good core training exercises and the muscles
they are targeting (anti‐flexion, antilateral
bend, anti‐rotation, anti‐flexion + extension) Correct Answer-Planks:
train rectus abdominis as anti extensors. If hips fall it defeats the
purpose. DO NOT go into extension, if anything go into posterior pelvic
tilt. Progression: walk hands away, keep neutral spine position
Understand the causes of ITBS (underactive glute med, over active TFL)
and PFPS (lateral tracking of the
patella due to femoral internal rotation) Correct Answer-ITBS: result of
friction caused by the ITB sliding over the lateral femoral epicondyle.
Muscular imbalances- becoming quad and hamstring dominant allows
our glutes to become weak and they shut down which leads to a person's
inability to stabilize their pelvis and decreased ability to eccentrically
control femoral adduction. Overactive TFL= ITBS -> underactive glute
max + glute med. If glute med and glute max were mroe active, the IT
band would be stretched a greater area.. same force over more area =
less stress
PFPS: related to increased patellofemoral joint stress and subsequent
aticular cartialfe wear (patellar misalignment or abnormal tracking). The
Read and understand the McGill (2010) Core Training article.
Understand how the research now says we should properly train the core
and his "Big 3" exercises. Correct Answer-Core muscles were NOT
designed to produce movement: they were designed to PREVENT it.
thought to be flexors but need to be trained as anti-extensors. Curl Up-
utilizes psoas to prevent extension. Side Plank. Bird Dog-utilize lats in
phase II (elbow to knee) to prevent flexion.
Understand the spinal levels at which certain motions (flexion, rotation)
can occur and at which levels they cannot occur. Also understand what
determines whether a motion can or cannot happen at a certain level of
the spine. Correct Answer-Thoracic: ZERO flexion, all rotation- "if we
need any rotation it should be coming from thoracic spine"
Lumbar spine- ZERO rotation -low back pain groups move more
through lumbar spine. Facet joints are in sagittal plane.. no rotation
because they smash into each other.
Review "core" anatomy (5) Correct Answer-Rectus abdominis,
external/internal oblique, transverse abdominis, erector spinae
(longissimus, iliocostalis, multifidus), quadratus lumborum
Latissimus dorsi, psoas: two lings of our lumbar spine to the rest of our
body.
Understand why hollowing/concentric TVA activation may not be the
best idea for core stability Correct Answer-Transverse abdominis
muscle: "abdominal hollower" taking your belly button and moving it to
,your spine. Claims that hollowing makes core less stable. Argues that we
should be "bracing our core"- tightening the ropes to stabilize our spine.
Tree analogy?
Understand the function of psoas activation in increasing core stability
Correct Answer--Psoas: "psoas pinch" taking all superficial hip flexors
to shut down on length/tension curve and the only one active is psoas.
-connects lower body to lumbar trunk. Prevents extension or anterior tilt
and hyperlordosis (causes posterior tilt)
-Chin Up: concentric contraction of lats pulls up on the back of the
sacrum into extension. Best way to avoid that is to activate psoas-
squeeze dollar bill at hips (knee above hips)
Understand the function of latissimus dorsi activation/LDF tightening in
increasing core stability (hint: using the
example of the chin/pull up‐exercise) Correct Answer-Originates on
lumbodorsal fascia. Contract lats during squat prevents posterior pelvic
tilt. Contraction of lats puts spine in extension if they were in flexion.
Understand the concept of "Nature's Back Belt" and be able to name all
the muscles/tissues that make it up Correct Answer-The belt part is
external, internal and transverse. Buckle part is rectus abdominus (front)
and lumbodorsal fascia (back).
Understand what type of vertebral injury generally results from an acute
loading mechanism Correct Answer-End plate fracture.
, Understand the most common injury you would see from
repeated/sustained spinal flexion Correct Answer-posterior herniated
discs
Understand the most common injury you would see from
repeated/sustained spinal extention Correct Answer-Spondys
Be able to identify/describe good core training exercises and the muscles
they are targeting (anti‐flexion, antilateral
bend, anti‐rotation, anti‐flexion + extension) Correct Answer-Planks:
train rectus abdominis as anti extensors. If hips fall it defeats the
purpose. DO NOT go into extension, if anything go into posterior pelvic
tilt. Progression: walk hands away, keep neutral spine position
Understand the causes of ITBS (underactive glute med, over active TFL)
and PFPS (lateral tracking of the
patella due to femoral internal rotation) Correct Answer-ITBS: result of
friction caused by the ITB sliding over the lateral femoral epicondyle.
Muscular imbalances- becoming quad and hamstring dominant allows
our glutes to become weak and they shut down which leads to a person's
inability to stabilize their pelvis and decreased ability to eccentrically
control femoral adduction. Overactive TFL= ITBS -> underactive glute
max + glute med. If glute med and glute max were mroe active, the IT
band would be stretched a greater area.. same force over more area =
less stress
PFPS: related to increased patellofemoral joint stress and subsequent
aticular cartialfe wear (patellar misalignment or abnormal tracking). The
