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NASM CPT EXAM STUDY GUIDE > CH.9 CORE TRAINING CONCEPTS > Flashcards

CH.9 CORE TRAINING CONCEPTS Flashcards

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1
Q

OBJECTIVE OF CORE TRAINING

A

UNIFORMLY STRENGTHEN DEEP AND SUPERFICIAL MUSCLES THAT STABILIZE, ALIGN, AND MOVE TRUNK OF BODY, ESPECIALLY ABDOMINALS AND MUSCLES OF BACK

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2
Q

PROPERLY DESIGNED CORE TRAINING PROGRAM HELPS AN INDIVIDUAL GAIN WHAT ?

A

NEUROMUSCULAR CONTROL, STABILITY, MUSCULAR ENDURANCE, STRENGTH AND POWER OF CORE

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3
Q

STRUCTURES THAT MAKE UP LPHC INCLUDING LUMBAR SPINE, PELVIC GIRLDLE, ABDOMEN, AND HIP JOINT

A

CORE

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4
Q

WHERE BODY’S CENTER OF GRAVITY (COG) IS LOCATED AND WHERE ALL MOVEMENT ORIGINATES

A

CORE

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5
Q

T OR F: OPTIMAL LENGTHS (OR LENGTH TENSION RELATIONSHIPS), RECRUITMENT PATTERNS (OR FORCE COUPLE RELATIONSHIPS) AND JOINT MOTIONS (OR ARTHROKINEMATICS) IN MUSCLES OF LPHC ESTABLISH NUEROMUSCULAR EFFICIENCY THROUGHOUT ENTIRE HMS

A

TRUE

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6
Q

CORE MUSCULATURES ARE DIVIDED INTO WHAT 3 SYSTEMS

A

LOCAL STABILIZATION, GLOBAL STABILIZATION, AND MOVEMENT SYSTEM

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7
Q

LOCAL STABILIZERS ARE MUSCLES THAT ATTACH DIRECTLY TO WHAT ?

A

TO VERTEBRAE

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8
Q

LOCAL CORE STABILIZERS CONSIST PRIMARILY OF WHAT TYPE OF MUSCLE FIBERS ?

A

TYPE 1 (SLOW TWITCH) MUSCLE FIBERS WITH HIGH DENSITY OF MUSCLE SPINDLES

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9
Q

PRIMARILY RESPONSIBLE FOR INTERVERTEBRAL AND INTERSEGMENTAL STABILITY AND WORK TO LIMIT EXCESSIVE COMPRESSIVE, SHEAR AND ROTATIONAL FORCES BETWEEN SPINAL SEGMENTS

A

CORE STABILIZING MUSCLES

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10
Q

PRIMARY MUSCLES THAT MAKE UP LOCAL STABILIZATION SYSTEM

A 
TRANSVERSE ABDOMINIS
INTERNAL OBLIQUES
MULTIFIDUS
PELVIC FLOOR MUSCULATURE 
DIAPHRAGM
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11
Q

WHAT CONTRIBUTES TO SEGMENTAL SPINAL STABILITY BY INCREASING INTRA ABDOMINAL PRESSURE AND GENERATING TENSION IN THORACOLUMBAR FASCIA (CONNECTIVE TISSUE OF LOWBACK) THUS INCREASING SPINAL STIFFNESS FOR IMPROVED INTERSEGMENTAL NEUROMUSCULAR CONTROL

A

PRIMARY MUSCLES THAT MAKE UP LOCAL STABILIZATION SYSTEM

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12
Q

PRIMARY MUSCLES THAT MAKE UP GLOBAL STABILIZATION SYSTEM

A 
QUADRATUS LUMBORUM 
PSOAS MAJOR 
EXTERNAL OBLIQUE 
PORTION OF INTERNAL OBLIQUE 
RECTUS ABDOMINIS 
GLUTEUS MEDIUS 
ADDUCTOR COMPLEX ( ADDUCTOR MAGNUS, LONGUS, BREVIS, GRACILIS, PECTINEUS)
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13
Q

MUSCLES OF GLOBAL STABILIZATION SYSTEM ATTACH TO WHAT ?

A

FROM PELVIS TO SPINE

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14
Q

TRANSFER LOADS B/W UPPER AND LOWER EXTREMITY, PROVIDE STABILITY B/W PELVIS AND SPINE, AND PROVIDE STABILIZATION AND ECCENTRIC CONTROL OF CORE DURING FUNCTIONAL MOVEMENTS

A

MUSCLES OF GLOBAL STABILIZATION SYSTEM

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15
Q

MOVEMENT SYSTEM INCLUDES MUSCLES THAT ATTACH WHAT ?

A

SPINE AND/OR PELVIS TO EXTREMITIES

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16
Q

PRIMARILY RESPONSIBLE FOR CONCENTRIC FORCE PRODUCTION AND ECCENTRIC DECELERATION DURING DYNAMIC ACTIVITIES

A

MUSCLES OF MOVEMENT SYSTEM

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17
Q

PRIMARY MUSCLES THAT MAKE UP MOVEMENT SYSTEM

A

LATISSIMUS DORSI
HIP FLEXORS
HAMSTRING COMPLEX
QUADRICEPS

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18
Q

T OR F: COLLECTIVELY ALL MUSCLES WITHIN EACH SYSTEM PROVIDE DYNAMIC STABILIZATION AND NEUROMUSCULAR CONTROL OF ENTIRE CORE (LPHC)

A

TRUE

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19
Q

WHEN DO THE MUSCLES OF CORE NOT EFFECTIVELY ACHIEVE STABILIZATION ?

A

IN ISOLATION

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20
Q

SYSTEM OF LPHC FROM INSIDE OUT

A

LOCAL STABILIZATION -> GLOBAL STABILIZATION -> MOVEMENT SYSTEM

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21
Q

IF THE MOVEMENT SYSTEM MUSCULATURE OF CORE IS STRONG AND LOCAL STABILIZATION SYSTEM IS WEAK, WHAT HAPPENS TO KINETIC CHAIN ?

A

KINETIC CHAIN SENSES IMBALANCES AND FORCES ARE NOT TRANSFERRED OR USED PROPERLY, LEADING TO COMPENSATION, SYNERGISTIC DOMINANCE AND INEFFICIENT MOVEMENTS

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22
Q

PEOPLE WITH CHRONIC LBP TEND TO HAVE WEAK WHAT ?

A

WEAK BACK EXTENSOR MUSCLES AND DECREASED MUSCULAR ENDURANCE

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23
Q

CORE STABILIZATION EXERCISES HELP RESTORE WHAT IN INDIVIDUALS WITH LBP ?

A

RESTORE SIZE, ACTIVATION AND ENDURANCE OF MULTIFIDUS (DEEP SPINE MUSCLE)

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24
Q

A MANEUVER USED TO RECRUIT LOCAL CORE STABILIZERS BY DRAWING NAVEL IN TOWARD SPINE

A

DRAWING IN MANEUVER

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25
Q

OCCURS WHEN YOU HAVE CONTRACTED BOTH ABDOMINAL, LOWER, BACK AND BUTTOCK MUSCLES AT SAME TIME

A

BRACING

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26
Q

CLIENTS AND ATHLETES WITH LOWER EXTREMITY PAIN, LONG STANDING ADDUCTOR (INNER THIGH) PAIN, HAMSTRING STRAIN, ILIOTIBIAL BAND SYNDROME (RUNNERS KNEE) AND LBP, HAVE A DECREASED CHANCE OF INJURY, LESS RECURRENCE OF INJURY AND IMPROVED PERFORMANCE MEASURES AFTER UNDERGOING WHAT ?

A

AN ACTIVE REHAB PROGRAM AIMED AT IMPROVING STRENGTH AND NEUROMUSCULAR CONTROL OF CORE (LPHC) MUSCLES

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27
Q

SPECIFIC INSTRUCTIONS ON NEUROMECHANICAL ACTIVATION OF LOCAL STABILIZATION SYSTEM

A

DRAWING IN

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28
Q

T OR F: TRADITIONAL LOW BACK HYPEREXTENSION EXERCISES W/O PROPER LPHC STABILIZATION HAVE BEEN SHOWN TO INCREASE PRESSURE ON DISCS TO DANGEROUS LEVELS

A

TRUE

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29
Q

PROCEDURE MEASURE ELECTRICAL CONDUCTING FUNCTION OF NERVES IN MUSCLES; IDENTIFY DIFFERENCES IN MUSCLE OR GROUP ACTIVATION WHEN PERFORMING DIFFERENT MOVEMENTS OR EXERCISES

A

ELECTROMYOGRAPHY (EMG)

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30
Q

RESEARCH HAS DEMONSTRATED THAT EMG ACTIVITY IS INCREASED DURING PELVIC STABILIZATION AND TRANSVERSE ABDOMINIS ACTIVATION WHEN WHAT IS DONE BEFORE ACTIVITY ?

A

ABDOMINAL DRAWING IN MANEUVER BEFORE ACTIVITY

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31
Q

RESEARCH HAS FOUND THAT WHEN WHAT IS PROPERLY ACTIVATED, CREATES TENSION IN THORACOLUMBAR FASCIA, CONTRIBUTING TO SPINAL STIFFNESS AND COMPRESSES SACROILIAC JOINT, INCREASING STABILITY

A

TRANSVERSE ABDOMINIS

32
Q

DRAWING IN MANEUVER

A

PULL REGION JUST BELOW NAVEL TOWARD SPINE

MAINTAIN CERVICAL SPINE IN NEUTRAL POSITION

33
Q

HELPS IMPROVE POSTURE, MUSCLE BALANCE, AND STABILIZATION DURING CORE TRAINING

A

MAINTAINING NEUTRAL SPINE

34
Q

IF A FORWARD PROTRUDING HEAD IS NOTICED DURING DRAWING IN MANEUVER, THE STERNOCLEIDOMASTOID (LARGE NECK MUSCLE) IS PREFERENTIALLY RECRUITED WHICH INCREASES WHAT AND LEADS TO WHAT ?

A

INCREASES COMPRESSIVE FORCES IN CERVICAL SPINE AND CAN LEAD TO PELVIC INSTABILITY AND MUSCLE IMBALANCES AS A RESULT OF PELVO OCULAR REFLEX

35
Q

COCONTRACTION OF GLOBAL MUSCLES SUCH AS RECTUS ABDOMINIS, EXTERNAL OBLIQUES AND QUADRATUS LUMBORUM

A

BRACING (BEARING DOWN)

36
Q

CREATE MOST BENEFIT FOR THOSE WITH LBP

A

MUSCULAR ENDURANCE OF GLOBAL AND LOCAL MUSCULATURE WHEN CONTRACTED TOGETHER

37
Q

T OR F: BRACING FOCUSES ON GLOBAL TRUNK STABILITY, NOT ON SEGMENTAL VERTEBRAL STABILITY, MEANING THAT GLOBAL MUSCLES, GIVEN THE PROPER ENDURANCE TRAINING, WILL WORK TO STABILIZE THE SPINE

A

TRUE

38
Q

CAN BE IMPLEMENTED IN CORE TRAINING TO HELP RETAIN MOTOR CONTROL OF LOCAL AND GLOBAL STABILIZATION SYSTEMS AND MOVEMENT MUSCULATURE AS WELL AS TO HELP RETRAIN STRENGTH AND ENDURANCE OF THESE MUSCLES

A

DRAWING IN MANEUVER AND BRACING

39
Q

A CORE TRAINING PROGRAM SHOULD REGULARLY MANIPULATE WHAT ?

A

PLANE OF MOTION
ROM
MODALITIES (TUBING, STABILITY BALL, MEDICINE BALL, BOSU BALL, AIREX PAD, ETC)
BODY POSITION
AMOUNT OF CONTROL, SPEED OF EXECUTION
AMOUNT OF FEEDBACK
SPECIFIC TRAINING VARIABLES (SETS, REPS, INTENSITY, TEMPO, FREQUENCY)

40
Q

INTIALLY, A PT SHOULD IMPLEMENT WHAT WHEN DESIGNING A CORE TRAINING PROGRAM TO ELICIT MAXIMAL TRAINING RESPONSE ?

A

PROPRIOCEPTIVELY ENRICHED (CONTROLLED YET UNSTABLE TRAINING ENVIRONMENT)

41
Q

DEMONSTRATED TO INCREASE ACTIVATION OF LOCAL AND GLOBAL STABILIZATION SYSTEM

A

CORE EXERCISES PERFORMED IN UNSTABLE ENVIRONMENT (SUCH AS W/ STABILITY BALL)

42
Q

T OR F: WEIGHT BELTS DURING MODERATE EXERCISE NOT RECOMMENDED, CAN RAISE HR AND SYSTOLIC BP AND OFTEN GIVE INDIVIDUAL FALSE SENSE OF SECURITY AND MISCONCEPTION THEY CAN LIFT HEAVIER LOADS

A

TRUE

43
Q

GOAL OF CORE TRAINING

A

DEVELOP OPTIMA LEVELS OF NEUROMUSCULAR EFFICIENCY, STABILITY (INTERVERTEBRAL AND LUMBOPELVIC STABILITY - LOCAL AND GLOBAL STABILIZATION SYSTEMS), AND FUNCTIONAL STRENGTH (MOVEMENT SYSTEM)

44
Q

FOCUS OF CORE TRAINING

A

NEURAL ADAPTATION

45
Q

T OR F: INCREASING PROPRIOCEPTIVE DEMAND BY USING MULTISENSORY ENVIRONMENT AND USING MULTIPLE MODALITIES (BALLS, BANDS, BALANCE EQUIPMENT) IS MORE IMPORTANT THAN INCREASING EXTERNAL RESISTANCE

A

TRUE

46
Q

T OR F: QUANTITY OVER QUALITY MOVEMENT IN CORE TRAINING

A

FALSE, QUALITY OVER QUANTITY

47
Q

CORE TRAINING IS DESIGNED TO ACHIEVE WHAT FUNCTIONAL OUTCOMES ?

A

INTERVERTEBRAL STABILITY
LUMBOPELVIC STABILITY
MOVEMENT EFFICIENCY

48
Q

T OR F: CORE TRAINING PROGRAM FOLLOWS SAME SYSTEMATIC PROGRESSION AS OPT MODEL; STABILIZATION, STRENGTH, AND POWER

A

TRUE

49
Q

IN CORE STABILIZATION TRAINING (PHASE 1) EXERCISE INVOLVES LITTLE MOTION THROUGH WHAT ?

A

SPINE AND PELVIS

50
Q

DESIGNED TO IMPROVE NEUROMUSCULAR EFFICIENCY AND INTERVERTEBRAL STABILITY, FOCUSING ON DRAWING IN AND BRACING DURING EXERCISE; ABOUT 4 WEEKS IN THIS LEVEL

A

CORE STABILIZATION TRAINING (PHASE 1)

51
Q

MARCHING, FLOOR BRIDGE, FLOOR PRONE COBRA, PRONE ISO AB ARE EXAMPLE OF WHAT LEVEL OF CORE TRAINING

A

PHASE 1 CORE STABILIZATION TRAINING

52
Q

DURING MARCHING CORE EXERCISE, PELVIC ROTATION OR ABDOMINAL PROTRUSION INDICATE WHAT ?

A

LACK OF NEUROMUSCULAR CONTROL OF LOCAL CORE STABILIZERS

53
Q

REGRESSION OPTIONS FOR PRONE ISE ABS (PLANK) EXERCISE

A

STANDARD PUSH UP POSITION
PUSH UP POSITION WITH KNEES ON FLOOR
HANDS ON BENCH FEET ON FLOOR

54
Q

IN CORE STRENGTH TRAINING (PHASE 2,3, AND 4) EXERCISES INVOLVE WHAT TYPE OF MOVEMENTS OF SPINE ?

A

MORE DYNAMIC ECCENTRIC AND CONCENTRIC MOVEMENTS OF SPINE THROUGHOUT A FULL ROM

55
Q

SPECIFICITY, SPEED, AND NEURAL DEMANDS PROGRESSED IN THIS LEVEL OF CORE TRAINING; ABOUT 4 WEEKS AT THIS LEVEL

A

CORE STRENGTH TRAINING (PHASE 2,3,4)

56
Q

WHAT LEVEL OF CORE TRAINING IS DYNAMIC STABILIZATION, CONCENTRIC STRENGTH (FORCE PRODUCTION), ECCENTRIC STRENGTH (FORCE REDUCTION) AND NEUROMUSCULAR EFFICIENCY OF ENTIRE KINETIC CHAIN IMPROVED ?

A

CORE STRENGTH TRAINING (PHASE 2,3,4)

57
Q

BALL CRUNCH, BACK EXTENSIONS, REVERSE CRUNCH, CABLE ROTATIONS ARE EXAMPLE OF WHAT LEVEL OF CORE TRAINING ?

A

CORE STRENGTH TRAINING (PHASE 2,3,4)

58
Q

TO TAKE STRESS OFF OF THE MUSCLES OF CERVICAL SPINE DURING A BALL CRUNCH, WHAT SHOULD BE DONE ?

A

KEEP CHIN TUCKED

59
Q

TO DECREASE STRESS TO LOW BACK WHEN PERFORMING CABLE ROTATION, MAKE SURE TO PIVOT BACK LEG INTO WHAT ?

A

TRIPLE EXTENSION: HIP, KNEE, ANKLE PLANTARFLEXION (EXTENSION)

60
Q

WHAT PHASE IS DESIGNED TO IMPROVE RATE OF FORCE PRODUCTION OF CORE MUSCULATURE

A

CORE POWER TRAINING (PHASE 5)

61
Q

PREPARE AN INDIVIDUAL TO DYNAMICALLY STABILIZE AND GENERATE FORCE AT MORE FUNCTIONALLY APPLICABLE SPEEDS

A

CORE POWER TRAINING (PHASE 5)

62
Q

ROTATION CHEST PASS, MEDICINE BALL PULLOVER THROW, FRONT MB OBLIQUE THROW, SOCCER THROW ARE EXAMPLES OF WHAT LEVEL OF CORE TRAINING ?

A

CORE POWER TRAINING (PHASE 5)

63
Q

FOR MD PULLOVER THROW, IT IS IMPORTANT FOR CLIENT TO HAVE PROPER EXTENSIBILITY OF WHAT MUSCLE TO DECREASE STRESS TO LOW BACK AND SHOULDERS ?

A

LATISSIMUS DORSI

64
Q

WHAT WEIGHT CAN BE USED FOR MEDICINE BALL CORE EXERCISES ?

A

5-10% OF BODY WT

65
Q

STABILIZATION (PHASE 1) CORE TRAINING EXERCISES, SETS, REPS, TEMPO, REST

A 
EXERCISES: 1-4
SETS: 1-4 
REPS: 12-20 
TEMPO: SLOW (4/2/1) 
REST: 0-90 SECS
66
Q

STRENGTH (PHASE 2,3,4) CORE TRAINING EXERCISES, SETS, REPS, TEMPO, REST ?

A 
EXERCISE: 0-4
SETS: 2-3 
REPS: 8-12 
TEMPO: MEDIUM 
REST: 0-60 SECS
67
Q

POWER (PHASE 5) CORE TRAINING EXERCISES, SETS, REPS, TEMPO, REST

A 
EXERCISE: 0-2 
SETS: 2-3 
REPS: 8-12 
TEMPO: AS FAST AS CAN BE CONTROLLED 
REST: 0-60 SECS
68
Q

BALL MEDICINE BALL PULLOVER THROW IS AN EXAMPLE OF WHAT LEVEL OF CORE TRAINING ?

A

CORE POWER EXERCISE

69
Q

CLIENT HAVING DIFFICULTY PERFORMING PRONE ISO ABS, YOU CAN SUGGEST WHAT EXERCISE ?

A

QUADRUPED ARM AND OPPOSITE LEG RAISE

70
Q

KNEE ANGLE WHEN PERFORMING BALL CRUNCH

A

90*

71
Q

UNIFORMLY STRENGTHENING DEEP AND SUPERFICIAL MUSCLES THAT STABILIZE, ALIGN, AND MOVE TRUNK OF BODY

A

CORE TRAINING

72
Q

DURING FUNCTIONAL MOVEMENTS CLIENT DEMONSTRATES EXCESSIVE SPINAL MOTION, MOST APPROPRIATE CORE EXERCISE FOR CLIENT WOULD BE WHAT ?

A

2 LEG FLOOR BRIDGE

73
Q

CORE STABILIZATION EXERCISE IS DESIGNED TO IMPROVE WHAT ?

A

NEURMUSCULAR EFFICIENCY AND INTERVERTEBRAL STABILITY

74
Q

PRECAUTION TO TAKE WHEN PERFORMING REVERSE CRUNCH

A

AVOID SWINGING LEGS

75
Q

MUSCLES OF GLOBAL STABILIZATION SYSTEM ARE PRIMARILY RESPONSIBLE FOR WHAT ?

A

TRANSFERRING LOADS B/W UPPER AND LOWER EXTREMITIES

76
Q

OCCURS WHEN PERSON CONTRACTS ABDOMEN, BUTTOCKS AND LOWER BACK

A

BRACING

77
Q

FLOOR PRONE COBRA IS AN EXAMPLE OF WHAT LEVEL OF CORE TRAINING ?

A

CORE STABILIZATION

NASM CPT EXAM STUDY GUIDE (27 decks)

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