Core Training and Exercise Progression/Regression

These flashcards cover the key concepts related to core training, exercise progression and regression, and specific exercises discussed in the lesson.

What is core training?

A form of exercise that focuses on strengthening and stabilizing the trunk muscles, including the abdominals, back, hips, and pelvis.

Why is core training important?

It helps maintain good posture, balance, movement quality, and prevents injuries and pain.

What does exercise progression involve?

Making an exercise more challenging by increasing its intensity, duration, or complexity.

What does exercise regression involve?

Making an exercise easier by decreasing its intensity, duration, or complexity.

What are the benefits of exercise progression and regression?

They enable individuals to perform exercises safely at their current ability level, prevent injury and fatigue, and help reach fitness goals.

List three core training exercises mentioned in the notes.

Dead bug, Hip bridge, Bird dog.

What is the purpose of the dead bug exercise?

It enhances core strength and stability, safeguarding the spine for daily and athletic activities.

Describe the hip bridge exercise.

An exercise used to strengthen the buttock muscles and hamstrings, performed by lying on the back with feet flat and lifting the hips off the floor.

What does the bird dog exercise target?

It targets the muscles in the lower back, abdominals, glutes, and shoulders.

What is a key benefit of push-ups?

Improves joint proprioception, joint stability, and muscle co-activation around the shoulder joint.

What is the primary focus of the plank exercise?

Holding a straight body position to improve core strength, stability, and posture.

What movements occur during a squat?

The hip and knee joints flex during descent and extend during standing up, while the ankle joint dorsiflexes and plantarflexes, respectively.

What helps in customizing training programs?

Understanding body structure, training background, and injury history.

What is the emphasis of exercise regression?

To adapt exercises to suit a person's current fitness levels and capabilities.

How does exercise progression enhance training?

It allows individuals to challenge themselves and improve performance safely.

What type of exercise is a squat classified as?

A strength exercise.

What is a basic position for performing the bird dog exercise?

On hands and knees with hands beneath shoulders and knees beneath hips.

How does the plank exercise accommodate different fitness levels?

It can be modified or advanced based on individual fitness levels and goals.

In the hip bridge, what must be contracted before lifting the hips?

The buttock muscles.

What are moving averages used for in data analysis?

To smooth out short-term fluctuations and highlight long-term trends.

What kind of exercise is the dead bug considered?

A widely practiced core exercise.

What should be aligned while performing the plank exercise?

Proper alignment of the body.

What is the primary focus of core training exercises?

To strengthen and stabilize trunk muscles.

What aspects of health do core muscles help protect?

Posture, balance, and injury prevention.

What conversion occurs in knee and hip joints during a squat's ascent?

They extend with ankle joints plantarflexing.

What foundational element does core training provide for physical activity?

A strong and secure base.

What is a key component of the bird dog exercise that contributes to balance?

Simultaneous extension of opposite limbs.

In terms of safety, why is exercise regression important?

It allows individuals to perform movements within their physical limits.

What is essential for effective core training?

Understanding and applying exercise progression and regression principles.