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NASM Chapter 9
Terms in this set (34)
The body's center of gravity and is the point from which all forces are originated for movement
Because it contains the abdominal muscles, lumbar spine, pelvis, and hips, it is also often referred to as the lumbo-pelvic-hip complex (LPHC)
Local Stabilization System
Comprised of Local Stabilizer muscles, these are the ones that attach directly to the vertebrae
Consist of primarily type I (slow twitch) muscle fibers and work to stabilize the vertebral column to protect the spinal cord
Global Stabilization System
These muscles attach from the spine to the pelvis and help stabilize the entire LPHC during all functional movements
These muscles are the most superficial and are responsible for movement throughout the LPHC
Local Stabilization System (Muscles)
Pelvic floor muscles
Global Stabilization System (Muscles)
Portions of the internal obliques
Movement System (Muscles)
A maneuver used to recruit the local core stabilizers by drawing the navel in toward the spine.
the co-contraction of the global and movement core muscles, such as the rectus abdominis, external obliques, gluteals, and muscles of the lower back
sometimes referred to as "bearing down"
Core Training in Stabilization Level
Have little to no motion through the spine and pelvis, mostly focus on isometric contractions
exercises: prone iso-abs (planks)
Drawing-in should be practiced then applied to all exercises in the workout
Core Training in Strength Level
Take the spine through a full range of motion with eccentric and concentric muscle actions e.g. spinal flexion, extension, and rotation
exercises: crunches, back extensions, cable rotations
Core Training in Power Level
Involve explosive movements through the core
exercises: a variety of medicine ball throws that take the core through movements in all three planes of motion
Occurs when you have contracted both the abdominal, lower back, and buttock muscles at the same time
Which of the following exercises is the most effective at improving dynamic stabilization, concentric strength, eccentric strength, and neuromuscular efficiency of the entire kinetic chain?
Which of the following is an example of a core-power exercise?
Ball medicine ball pullover throw
How many weeks should a client spend during the Stabilization Phase of core training?
Which of the following has the objective of uniformly strengthening the deep and superficial muscles that stabilize, align, and move the trunk of the body?
Which of the following are core-stabilization exercises designed to improve?
Neuromuscular efficiency and intervertebral stability
Which level of core training exercise prepares an individual to dynamically stabilize and generate force at more functionally applicable speeds?
Which of the following is a precaution that should be taken while performing the reverse crunch exercise?
Avoid swinging the legs when performing the exercise.
During functional movement patterns, a client demonstrates excessive spinal motion. Which of the following core exercises should the trainer recognize as being most appropriate for this individual?
Two-leg floor bridge
What are the muscles of the global stabilization system primarily responsible for?
Transferring loads between the upper and lower extremities
To which of the following do the local core stabilizers attach?
Which of the following is the appropriate tempo for a core exercise when training for hypertrophy?
A client experiences difficulty in performing the prone iso-abs exercise. Which of the following should be suggested as an regression?
Quadruped arm and opposite leg raise
Which of the following cues is appropriate to give a client who will be performing a floor bridge exercise?
"Squeeze your glutes"
Which of the following core exercises is appropriate for a client in Phase 1 of the OPT model?
Floor prone cobra
At what angle should the knees be when performing a ball crunch exercise?
Which of the following is a core-stabilization exercise?
Floor prone cobra
Performing the drawing-in maneuver or bracing can do what?
Help retrain motor control of local and global stabilization systems
A client is performing a prone iso-ab exercise. The trainer notices that he is not able to maintain proper alignment. How should the exercise be regressed?
Perform in a standard push-up position
Which muscle do clients need proper extensibility of before performing the ball medicine ball (MB) pullover throw exercise, in order to decrease stress to the low back and shoulders?
Which of the following exercises is most appropriate for the goal of improving neuromuscular efficiency and intervertebral stability?
What technique uses a co-contraction of global muscles to enhance global trunk stability?