NASM Chapter 8 - Core Training Concepts

Terms	Definitions
Core	The lumbo-pelvic-hip complex, throacic, and cervical spine
Intramuscular coordination	Ability of the neuromuscular system to allow optimal levels of motor unit recruitment and synchronization within a muscle
Intermuscular coordination	Ability of neuromuscular system to allow muscles to work together with proper activation and timing between them
Drawing-in maneuver	Pulling the region just below the navel toward the spine
The musculature of the core is divided into two categories:	the stabilization system and the movement system
The movement system is responsible for:	the movement system
The stabilization system is responsible for:	the stabilization system
When working optimally, each structural component of the core:	distributes weight, absorbs force, and transfers ground-reaction forces
Core - Stabilization - Phase I	Core Stabilization 1 - 4 exercises, 1-4 sets, 12-20 reps, tempo slow(4/2/1) rest 0-90sec.
Core - Strength Phases - 2,3,4	Core Strength 0-4 exercises, 2-4 sets, 8-12 reps, medium (3/2/1) (1/1/1) rest 0-60 secs
Core - Power Phase 5	Core Power 0-2 exercises, 2-3 sets, 8-12 reps, as fast as can be controlled, rest 0-60secs.
Stabilization Level Exercises	Marching, Floor Prone Cobra, Prone Iso-ab & Floor Bridge
Strength Level Exercises	Ball Crunch, Reverse Crunch, Back Extension & Cable Rotation
Power Level Exercises	Rotation Chest Pass, Medicine Ball Pullover, Front Medicine Ball Oblique Throw & Woodchop Throw

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