NASM CES 3 Flashcards
(44 cards)
What does a lack of physical activity creates?
A kinetic chain that is less prepared to adapt and recover from activity, leading to increased injury rate
What’s the primary objective of CES?
To optimize movement quality
Define corrective exercise.
The Systematic process of identifying a neuromuscular-skeletal dysfunction, developing a plan of action, and implementing an integrated corrective strategy
What is the 3 step process to implement corrective exercise?
- Identify the problem
- Solve the problem
- Implement the solution
What are the 4 movements to assess when identifying the problem?
Static, dynamic, transitional, and mobility movements
What are the 4 movements to that will help design phases of the corrective exercise continuum?
To inhibit, activate, lengthen, and integrate
How can you implement these steps and assessments (solution)?
Coach selected techniques in workouts and movement prep sequences
Define corrective exercise continuum
The systematic programming process used to address Neuromuscular-skeletal dysfunction using inhibitory lengthening activation and integration techniques
Define inhibitory techniques
Corrective exercise techniques used to reduce tension or decrease activity of overactive neuromyofascial tissues in the body
List the 4 phases of Inhibitory techniques
- Inhibit: myofascial techniques
- Lengthen: static stretching, neuromuscular stretching, & dynamic stretching
- Activate: Isolated strengthening
- Integrate: Integrated dynamic movement
Define lengthening techniques
Corrective exercise techniques used to increase the extensibility, length, and range of motion (ROM) of Neuromyofascial tissues in the body
Define activation techniques
Corrective exercise techniques used to re-educate or increase activation of underactive muscle tissues
Define integration techniques
Corrective exercise techniques used to retrain the collection synergistic function of all muscles through functionally progressive movements
Define regional interdependence (RI) model
Assessment and intervention model used by clinicians based on the concept of the site of a patient’s primary complaint or symptoms is affected by dysfunction in remote musculoskeletal regions
Define Scope of practice
The limitations and boundaries of what you can do, service as you can and can’t provide, the types of clients who are appropriate for your services, and those who need to refer to other practitioners.
Define movement patterns
Common combinations of joint motions the human body uses to move in all 3 planes of motion
What is the role of an Agonist muscle? List 3 examples
Prime mover muscle for a given movement pattern or joint action
Ex) gluteus Maximus is the agonist for hip extensions
Ex) pectoralis major is agonist for pressing movements
Ex) biceps brachii is the agonist for elbow flexion
Define antagonist
A muscle that acts in direct opposition to the prime mover (Agonist)
Define reciprocal inhibition
When an agonist contracts, it’s functional antagonist relax to allow movement to occur at a joint.
Define Synergists
Muscles that assist prime movers during functional movement patterns
Define Stabilizers
Muscles that support or stabilize the body while the prime movers and the synergists perform the movement patterns
Define Muscle Action Spectrum
The range of muscle contractions used to accelerate, decelerate, and stabilize forces
Define Eccentric Muscle Action
Occurs when a muscle generates force while lengthening to decelerate an external load
Define Concentric muscle action
Occurs when a muscle generates force while shortening to acceleration an external load
