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NASM > Chapter 16 - Core Training Concepts > Flashcards

Chapter 16 - Core Training Concepts Flashcards

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1
Q

What is the objective of core training?

A

To uniformly strengthen the deep and superficial muscles that stabilize, align, and move the trunk of the body, especially the abdominals and muscles of the back.

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2
Q

What are the 3 systems of the core musculature?

A

Local stabilization system
Global stabilization system
Movement system

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3
Q

What is the core?

A

The structures that make up the limbo-pelvic-hip complex (LPHC) including the lumbar spine, the pelvic girdle, abdomen, and the hip joint.

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4
Q

Where do the muscles of the local stabilization system attach?

A

Muscles that attach directly to the vertebrae.

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5
Q

What are the muscles included in the local stabilization system?

A 
Transverse abdominis
Internal obliques
Multifidus
Pelvic floor musculature
Diaphragm
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6
Q

What is the main type of muscle fibers in the local stabilization system? Why?

A
  1. Slow-twitch with high-density of muscle spindles
  2. Constantly using these muscles for stability and limit excessive compression, shear, and rotational forces between spine segments.
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7
Q

Where do the muscles of the global stabilization system attach?

A

Muscles attach from the pelvis to the spine

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8
Q

What are the muscles included in the global stabilization system?

A 
Quadratus Lumborum
Psoas Major
External Obliques
Portions of the Internal Oblique
Rectus Abdominis
Gluteus Medius
Adductor Complex
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9
Q

What is the purpose of the global stabilization system?

A
  1. Act to transfer loads between the upper extremity and the lower extremity.
  2. Provide stability between pelvis and spine
  3. Provide stabilization and eccentric control of the core during functional movements.
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10
Q

Where do the muscles of the movement system attach?

A

Muscles attach the spine and/or pelvis to the extremities.

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11
Q

What are the muscles included in the movement system?

A

Lattissimus Dorsi
Hip Flexors
Hamstring Complex
Quadriceps

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12
Q

What is the purpose of the movement system?

A

Responsible for concentric force production and eccentric deceleration during dynamic activities.

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13
Q

What does synergistic interdependent functioning mean? How does it relate to the core musculature (3 systems)?

A
  1. Systems work best together rather than separately.
  2. Collectively all muscles within each system provide dynamic stabilization and neuromuscular control of the entire core (LPHC).
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14
Q

What is the best progression within the three systems for training the core musculature? Why (use house analogy)?

A
  1. Local stabilization system
  2. Global stabilization system
  3. Movement system
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15
Q

What is the result if movement system of the core is strong and the local stabilization system is weak?

A

The kinetic chain sense imbalance and forces are not transferred or use properly resulting in compensation, synergistic dominance, and inefficient movements.

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16
Q

Chronic low back pain can be attributed to weak muscle and muscle groups within the core.

What are the main muscular systems that can be responsible?

List one muscle outside that group that can contribute.

A
  1. Local muscular system
    - Transverse abdominis (local)
    - Internal obliques (local)
    - Pelvic floor muscles (local)
    - Multifidus (local)
    - Diaphragm (local)
  2. Deep erector spinae
17
Q

What is the “drawing in” maneuver? What does it help improve?

A
  1. A maneuver used to recruit the local core stabilizers by drawing the navel in toward the spine.
  2. Helps improve posture, muscle balance, and stabilization.
18
Q

How is the drawing-in maneuver performed?

A

Pull the region just below the navel toward the spine and maintain the cervical spine in a neutral position.

19
Q

When performing the drawing-in maneuver, you notice your client’s head is protruding forward.

Which muscle is overactive?

How does it effect the upper cervical spine?

What happens to the pelvis? What will it lead to?

A
  1. Sternocleidomastoid
  2. Extends the upper cervical spine
  3. Pelvis rotators anteriorly to realign the eyes
  4. Leads to muscle imbalances and decrease pelvic stabilization, increases compression forces in the cervical spine as a result of the pelvo-ocular reflex.
20
Q

Neuromechanical activation of the local stabilization system can be achieved through what maneuver?

A

Drawing-in maneuver

21
Q

Neuromechanical activation of the global stabilization system can be achieved through what maneuver?

A

Bracing maneuver

22
Q

What is the “bracing maneuver?”

A

Occurs when you have contracted both the abdominal, lower back and buttock muscles at the same time.

23
Q

What does the bracing maneuver focus on?

A

Global Trunk Stability

NOT segmental vertebral stability

24
Q

List some ways to help progress through core training (types of things to manipulate to increase difficulty).

A
  1. Plane of motion
  2. Range of motion
  3. Modalities (tubing, stability ball, medicine ball, BOSU, airex pad, etc)
  4. Body position
  5. Amount of control
  6. Speed of execution
  7. Specific, acute training variables (sets, reps, intensity, tempo, frequency)
25
Q

What is the main focus during phase 1 of core stabilization training?

A
  1. Exercises involve little motion through spine and pelvis
  2. Design to improve neuromuscular efficiency, intervertebral stability, focusing on drawing-in and then bracing during the exercises.
26
Q

What kind of exercises should be done during phase 1 of core stabilization training?

A
  1. Marching
  2. Floor bridge
  3. Floor prone cobra
  4. Prone iso-abs (plank)
27
Q

What Is the main focus during phases 2, 3, and 4 of core strength training?

A
  1. Exercises that involve more dynamic eccentric and concentric movement of the spine through a full range of motion while the client performs the activation techniques (draw-in and brace)
  2. Specificity, speed, and neural demands are progressed through this level.
28
Q

What kind of exercises should be done during phases 2, 3, and 4 of core strength training?

A
  1. Ball crunch
  2. Back extensions
  3. Reverse crunch
  4. Cable rotations
29
Q

What Is the main focus during Phase 5 of core power training?

A
  1. Exercises are design to improve the rate of force production of the core musculature.
  2. Prepare an individual more dynamically stabilize and generate force at more functionally applicable speeds.
30
Q

What kind of exercises should be done during phase 5 of core power training?

A
  1. Rotation chest press
  2. Medicine ball (MB) pullover throw
  3. Front MB oblique throw
  4. Soccer throw

NASM (23 decks)

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