Core Competence Questionnaire

Core Competence

There is a highly integrated fascial connection between the four different parts that make up the core unit (mulifidus muscles/ back wall, diaphragm/ the lid, transverse abdominals/front wall, and pelvic floor muscles/floor).  If one part of the core is dysfunctional it will influence the rest of the core and cause the core to “crash.”

This innovative screening tool helps determine the LIKELIHOOD of having a compromised core. (Adapted from 1-2-3-4 Core Assessment, Australian Fitness Network)

To get an idea of what can influence the core’s integrity I have created a check list.  How many check marks do you have?


For each part of the core unit that is compromised, give yourself one point.  The higher you score is out of four, the stronger the likelihood is you will have a hard time switching your core on.


If it affects your breathing it will have an impact on your core:

  • sinus problems/ hay fever or acute respiratory infection
  • asthma
  • cough
  • chronic slumping
  • stress/anxiety
  • lack of cardio vascular fitness

Transverse Abdominals

The transverse abdominals can be influenced by:

  • Caesarean section
  • abdominal surgery
  • history of hernia or hernia repair
  • irritable bowel syndrome
  • abdominal bloating
  • digestive problems
  • gastro bug

Deep Multifidus

Various spinal pathologies can influence the deep multifidus muscles

  • disc bulges
  • degeneration
  • facet pathology
  • nerve root irritation

Pelvic Floor

The integrity of the pelvic floor can be influenced by

  • difficult birth
  • episiotomies
  • post menopausal
  • menstruation
  • haemorrhoids
  • acute urinary tract infection
  • chronic constipation

Understand your symptoms

With all of this to consider it is easier to understand the symptoms you may be living with and how they are related to a core that is not functioning optimally.

A list of symptoms would look like:

  • incontinence (any involuntary loss of urine in any amount) or fecal incontinence.
  • strong sense of urgency to get to the bathroom
  • feeling of incomplete bladder emptying
  • back pain
  • chronic constipation
  • pressure in the lower abdomen
  • pelvic organ prolapse (symptoms may include heaviness or dullness or bulge in the pelvic area)
  • inability to maintain correct posture/carriage throughout the day
  • hip related problems

Re-evaluate your current exercise programs

There may be certain times in one’s life where we need to reconsider our current exercise programs make some modifications, what worked for you in the past, might not be in our best interest today.  Make sure that, the exercise and core training routine of choice is not going to make symptoms worse or provoke injury to what might be an already fragile core system.

It’s in your best interest to restore or reprogram your core to optimal function, before a weak link reveals itself in the form of an injury.

Hypopressive® Training is a program that addresses the integrity of the system as a whole. A certified Hypopressive® trainer can safely start you on the right path.

No, checked boxes?  What a great time to consider Hypopressive® Training as a preventative technique!