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NASM Free ch. 9, 10 Core and Balance > Chapter 9 Core > Flashcards

Chapter 9 Core Flashcards

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1
Q

Reverse Crunch

A

Strength Phase

Legs 90 degrees

Do not swing legs

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2
Q
A

Floor Prone Cobra

Keep thumbs pointed up

Do not hyperextend low back by coming too high off the floor.

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3
Q

What 3 things does the drawing-in maneuver improve?

A
  1. Posture 2. Muscle Balance 3. Stabilization
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4
Q

What are the 3 systems of the core musculature in sequential order for a core training program.

In what phases of the OPT model should they be performed?

A

Local Stabilization System, phase 1,

Global Stabilization System, Phase 2, 3, 4,

Movement System, Phase 5

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5
Q
A

Back extension

Don’t hyper extend low back.

Tuck chin

Retract and depress shoulders

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6
Q

Describe the characteristic of the exercises of Phase 1 of Core STABILIZATION (from OPT) Training?

What is the main purpose?

How is this accomplished?

How long would they traditionally spend at this level?

A
  1. Exercises involve LITTLE MOTION THROUGH SPINE and PELVIS
  2. Designed to improve NEUROMUSCULAR EFFICIENCY and INTERVERTEBREAL STABILITY
  3. By focusing on drawing-in and then bracing during those exercises that have little movement in the spine and pelvis.
  4. 4 weeks
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7
Q

Rotation Chest Pass

Weight of ball?

A

Power Phase

Ball between 5-10% body weight

Rotate 90 degrees

Pivot back leg

Throw with back arm

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8
Q
A

Ball Medicine Ball Pull Over Throw

Ball 5-10% of weight

Knees 90 degrees

Toes pointing straight

Allow arms to completely follow through

Make sure proper extensibility of lattissimus dorsi first to decrease low back stress

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9
Q

What are exercises designed to improve during Phase 5 of Core POWER (from OPT) Training?

Describe two characteristics of the exercises at this phase.

A
  • Improve the RATE of FORCE production OF the CORE musculature.
  • exercises DYNAMICALLY STABILIZE and generate force AT MORE FUNCTIONAL SPEEDS.
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10
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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11
Q

Neuromechanical Activition of what two systems working together have been shown to create the most benefit for those with LBP compared with traditional LBP training methods.

What type of exercise increase activation of both these systems?

A

Local Stabilization System, Global Stabilization System

Core exercises performed in an unstable environment (proprioceptively enriched)

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12
Q

Describe characteristics of the movements during Phases 2, 3, and 4 of Core STRENGTH (from OPT) Training? What is the main purpose?

How long would they traditionally spend at this level?

A
  • Exercises have more DYNAMIC, ECCENTRIC (force reduction) and CONCENTRIC (force production) movement OF the SPINE through a FULL ROM, WHILE performing the Activition Techniques (DRAW-IN and BRACE)
  • Purpose to improve NEUROMUSCULAR EFFICIENCY of entire KINETIC CHAIN
  • 4 weeks
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13
Q

What does quadruped mean when describing exercises?

A

On hands and knees

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14
Q

Back Extension

A

Strength Phase

Don’t hyper extend low back.

Tuck chin

Retract and depress shoulders

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15
Q

What are 4 examples of exercises could be done during Phase 1 of Core Stabilization Training?

A
  1. Marching 2. Floor Bridge 3. Floor Prone Cobra 4. Prone Iso-Abs (plank)
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16
Q

Marching

A

Stabilization Phase

Keep abs drawn-in and pelvis neutral

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17
Q
A

Marching

Keep abs drawn-in and pelvis neutral

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18
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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19
Q

What are the muscles included in the MOVEMENTSystem?

A

Lattissimus Dorsi Hip Flexors Hamstring Complex Quadriceps

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20
Q

What is the main twitch type of muscle fibers in the LOCAL Stabilization System? What for? They have a high density of ____. Why?

A
  1. Slow-Twitch (type 1) for endurance 2. High-Density of muscle spindles to aid in proprioception
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21
Q
A

Front Medicine Ball Oblique Throw

Feet shoulder width apart

Knees slightly bent

Toes straight ahead

Underhand throw

Scooping motion to catch

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22
Q
A

Prone Iso-Abs

Alternatives:

standard push up position

push up position on bent knees

hands on bench and feet on floor

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23
Q

Cable Rotation

A

Strength Phase

Start feet shoulder width apart, arms straight ahead, perpendicular to the cable, rotate 90 degrees

Pivot back leg to achieve triple extension (ankle, knee, hip)

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24
Q

What is one example of when a client has demonstrated appropriate intervertebral stability?

A

When able to maintain the drawing-in position while performing various exercises.

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25
Q

List some variables to manipulate to change core exercise training parameters.

A
  1. Planes of Motion 2. Ranges of Motion 3. Types of resistance (Cable, Tubing, Stability Ball, Medicine Ball, BOSU, Kettlebell, Dumbbells, etc) 4. Body Position 5. Duration 6. Speed of Execution 7. Specific, Acute Training Variables (sets, reps, intensity, tempo, frequency)
26
Q

How many core exercises should be performed in the:

–Stabilization phase?

–Strength phase? (why?)

–Power phase? (why?)

A

Stabilization: 1-4 exercises,

Strength: 0-4 (for the goal of hypertrophy and maxmimal strength, core may be optional, though recommended),

Power: 0-2 (because core exercises are typically performed in the dynamic warm-up portion of this program and core-power exercises are included in the resistance training program, separate core training may not be needed)

27
Q

What are 4 examples of exercises could 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
28
Q

Soccer Throw

Ball weight and type?

A

Power phase

Ball 5-10% of weight

A D-ball (a medicine ball that won’t bounce)

Throw close to wall for ball to bounce off of

Allow arms to follow through

29
Q

What are 4 examples 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
30
Q

Chronic Low Back Pain can be attributed to weak muscle and muscle groups within the core. What main muscular system can be responsible? List one muscle outside that group that can contribute.

A
  1. All the Local Muscular System muscles 2. Deep Erector Spinae
31
Q

Instead of striving for absolute strength gains what should be the focus of core programs? What is more important than increasing external resistance and how is it accomplished?

A
  • NEURAL ADAPTATION - Increasing PROPRIOCEPTION - Through MULTISENSORY enviornment and using multiple modalities
32
Q

Ball Medicine Ball Pullover Throw

Ball weight?

A

Power Phase

Ball 5-10% of weight

Knees 90 degrees

Toes pointing straight

Allow arms to completely follow through

Make sure proper extensibility of lattissimus dorsi first to decrease low back stress

33
Q

Phase 1 exercises (core-stabilization training) involve little motion through where? And focus on what movements?

A

Little motion through the spine and pelvis.

Focus on drawing-in and bracing during exercises.

34
Q
A

Ball Crunch

Keep chin tucked to take stress off neck

Knees at 90 degrees

35
Q

Prone Iso-Abs

Alternatives when too difficult?

A

Stabilization Phase

Alternatives:

standard push up position

push up position on bent knees

hands on bench and feet on floor

36
Q
A

Two-Leg Floor Bridge

Keep thumbs pointed up

Do not hyperextend low back by coming too high off the floor.

37
Q

Where do the muscles of the MOVEMENT System attach?

A

Spine and/or pelvis to extremities.

38
Q

Front Medicine Ball Oblique Throw

A

Power Phase

Feet shoulder width apart

Knees slightly bent

Toes straight ahead

Underhand throw

Scooping motion to catch

39
Q

Where do the muscles of the GLOBAL Stabilization System attach?

A

From the pelvis to the spine

40
Q

What is the TEMPO at each core training program phase?

A

Stabiilization- Slow Strength

  • Medium Power
  • As fast as can be controlled
41
Q

What is the purpose of the GLOBAL Stabilization System?

A
  1. Transfer loads between the upper and lower extremities. 2. Stabilize pelvis to spine 3. Stabilize and eccentrically control the core during functional movements.
42
Q

Two-Leg Floor Bridge

What phase is it in?

A

Stabilization Phase

Do not hyperextend the low back by lifting hips too far.

43
Q

What is an interesting way to describe the core? What is its definition Describe characteristics of the core in terms of gravity and movement.

A
  • The structures that make up the lumbo-pelvic-hip complex (LPHC) including the lumbar spine, the pelvic girdle, abdomen, and the hip joint.
  • The body’s center of gravity
  • WHERE ALL MOVEMENT ORIGINATES
44
Q

Floor Prone Cobra

(which way do thumbs point?)

A

Stabilization Phase

Keep thumbs pointed up

Do not hyperextend low back by coming too high off the floor.

45
Q

How is the drawing-in maneuver performed? What does muscle does it engage?

A
  1. Pull the region just below the navel toward the spine and maintain the cervical spine in a neutral position. 2. engaging the transverse abdominis
46
Q

Where do the muscles of the LOCAL Stabilization System attach?

What do they do?

How do they accomplish this?

A

Muscles that attach directly to the vertebrae.

Constantly used for STABILITY and limit excessive compression, shear, and rotational forces BETWEEN SPINE SEGMENTS.

They INCR. INTRA-ABDOMINAL PRESSURE, which creates TENSION in the LUMBAR FASCIA

47
Q

How does one activate the GLOBAL Stabilization System AND the LOCAL. Which one activates which? Why is this beneficial?

A

Bracing-Global Drawing-In Maneuver

-Local benefits LBP more than traditional LBP training methods

48
Q

Ball Crunch

A

Strength phase

Keep chin tucked to take stress off neck

Knees at 90 degrees

49
Q

What is the “bracing maneuver?” What is it also commonly referred to as?

A

Occurs when you have contracted the ABS, LOW BACK, and BUTTOCK at the same time. “Bearing down”

50
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 reflex occurs and what 3 results does that cause?

A
  1. Sternocleidomastoid 2. Extends the upper cervical spine 3. Pelvis rotates anteriorly to realign the eyes 4. Leads to the Pelvo-Ocular Reflex, causing: A. muscle imbalances B. less pelvic stabilization, C. compression in cervical spine
51
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).
52
Q

What is an example of having appropriate lumbopelvic stability?

A

When able to perform functional movement patterns (squats, lunges, step-ups, single-leg movements, pressing, pushing etc) WITHOUT EXCESSIVE SPINAL MOTION (flexion, extension, rotation etc.)

53
Q

What are the 5 muscles included in the LOCAL Stabilization System?

A

Transverse Abdominis,

Internal Obliques,

Multifidus,

Pelvic Floor Musculature,

Diaphragm

54
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 Work FROM THE INSIDE OUT (like the inner frame and support) * “Build the foundation before the walls in the house.”
55
Q
A

Rotation Chest Pass

Ball between 5-10% body weight

Rotate 90 degrees

Pivot back leg

Throw with back arm

56
Q

What is the purpose of the MOVEMENT System?

A

For concentric force and eccentric deceleration during dynamic activities.

57
Q
A

Soccer Throw

Ball 5-10% of weight

A D-ball (a medicine ball that won’t bounce)

Throw close to wall for ball to bounce off of

Allow arms to follow through

58
Q

What system does the bracing maneuver focus on and specifically not focus on?

A

Global Trunk Stability (NOT segmental vertebral stability)

59
Q

What is the result if movement system of the core is strong and the local stabilization system is weak? What does this lead to in the body? Provide an example.

A

Forces are not transferred properly (imbalanced kinetic chain) –> compensations, synergistic dominance, and inefficient movements. Example: lunge, squat, or overhead press with excessive spinal extension

60
Q
A

Reverse Crunch

Legs 90 degrees

Do not swing legs

61
Q
A

Cable Rotation

Pivot back leg to achieve triple extension (ankle, knee, hip)

62
Q

EXTRA:

How could you describe the benefits of core exercise to a client?

A
  • Ability of the deep spine muscles to ACTIVATE and protect the spine during movements
  • Improves long term ENDURANCE of the deep spine muslces (slow twich type 1 fibers)
  • Improves ALIGNMENT and center of gravity where all movement originates, changing the WAY LIMBS MOVE,
  • Which lowers the chance or REINJURING problems in the lower limbs, (adductor pain, hamstring strain, IT band syndrome, and LBP

NASM Free ch. 9, 10 Core and Balance (2 decks)

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