NASM CES 3

Question 1

What does a lack of physical activity creates?

Answer 1

A kinetic chain that is less prepared to adapt and recover from activity, leading to increased injury rate

Question 2

What’s the primary objective of CES?

Answer 2

To optimize movement quality

Question 3

Define corrective exercise.

Answer 3

The Systematic process of identifying a neuromuscular-skeletal dysfunction, developing a plan of action, and implementing an integrated corrective strategy

Question 4

What is the 3 step process to implement corrective exercise?

Answer 4

1. Identify the problem
2. Solve the problem
3. Implement the solution

Question 5

What are the 4 movements to assess when identifying the problem?

Answer 5

Static, dynamic, transitional, and mobility movements

Question 6

What are the 4 movements to that will help design phases of the corrective exercise continuum?

Answer 6

To inhibit, activate, lengthen, and integrate

Question 7

How can you implement these steps and assessments (solution)?

Answer 7

Coach selected techniques in workouts and movement prep sequences

Question 8

Define corrective exercise continuum

Answer 8

The systematic programming process used to address Neuromuscular-skeletal dysfunction using inhibitory lengthening activation and integration techniques

Question 9

Define inhibitory techniques

Answer 9

Corrective exercise techniques used to reduce tension or decrease activity of overactive neuromyofascial tissues in the body

Question 10

List the 4 phases of Inhibitory techniques

Answer 10

1. Inhibit: myofascial techniques
2. Lengthen: static stretching, neuromuscular stretching, & dynamic stretching
3. Activate: Isolated strengthening
4. Integrate: Integrated dynamic movement

Question 11

Define lengthening techniques

Answer 11

Corrective exercise techniques used to increase the extensibility, length, and range of motion (ROM) of Neuromyofascial tissues in the body

Question 12

Define activation techniques

Answer 12

Corrective exercise techniques used to re-educate or increase activation of underactive muscle tissues

Question 13

Define integration techniques

Answer 13

Corrective exercise techniques used to retrain the collection synergistic function of all muscles through functionally progressive movements

Question 14

Define regional interdependence (RI) model

Answer 14

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

Question 15

Define Scope of practice

Answer 15

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.

Question 16

Define movement patterns

Answer 16

Common combinations of joint motions the human body uses to move in all 3 planes of motion

Question 17

What is the role of an Agonist muscle? List 3 examples

Answer 17

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

Question 18

Define antagonist

Answer 18

A muscle that acts in direct opposition to the prime mover (Agonist)

Question 19

Define reciprocal inhibition

Answer 19

When an agonist contracts, it’s functional antagonist relax to allow movement to occur at a joint.

Question 20

Define Synergists

Answer 20

Muscles that assist prime movers during functional movement patterns

Question 21

Define Stabilizers

Answer 21

Muscles that support or stabilize the body while the prime movers and the synergists perform the movement patterns

Question 22

Define Muscle Action Spectrum

Answer 22

The range of muscle contractions used to accelerate, decelerate, and stabilize forces

Question 23

Define Eccentric Muscle Action

Answer 23

Occurs when a muscle generates force while lengthening to decelerate an external load

Question 24

Define Concentric muscle action

Answer 24

Occurs when a muscle generates force while shortening to acceleration an external load

Question 25

Define Isometric muscle action

Answer 25

Occurs when a muscle generates force equal to an external load to hold it in place

Question 26

Define Muscle origin

Answer 26

The beginning attachment point of a muscle

Question 27

Define Muscle insertion

Answer 27

Where the end point of a muscle connects back to the skeleton

Question 28

Define Isolated muscle function

Answer 28

The joint motion created when a muscle contracts concentrically

Question 29

Define Integrated Muscle Function

Answer 29

The joint motion(s) created when a muscle contracts eccentrically or isometrically

Question 30

Define Muscle Innervation

Answer 30

A muscle’s point of connection to the nervous system

Question 31

What is the origin of the Anterior Tibialis?

Answer 31

Lateral condyle & proximal 2/3 of lateral surface of the tibia

Question 32

What is the insertion of the Anterior Tibialis?

Answer 32

Medial & plantar aspects of the medial cuneiform and the base of the first metatarsal

Question 33

What is the Isolated Function of the Anterior Tibialis?

Answer 33

Ankle Doris flex ion and inversion (concentric action)

Question 34

What is the Integrated function of the Anterior Tibialis?

Answer 34

Ankle plantar flex ion and eversion (eccentric action)

Stabilizes the arch of the foot (isometric action)

Question 35

What is the innervation of the Anterior Tibialis?

Answer 35

Deep fibulae (peroneal) nerve

Question 36

What is the origin, insertion, isolated function, integrated function, & innervation of the Posterior Tibialis?

Answer 36

Origin: proximal 2/3s of posterior surface of the tibia and fibula

Insertion: every tarsal bone, BUT the talus. Plus bases of 2nd thru the 4th metatarsal bones

Isolated Function: ankle plantar flex ion and inversion of the foot (concentric action)

Integrated Function:

• ankle Dorsiflexion & eversion (eccentric action)
• stabilizes the arch of the foot (isometric action)

Innervation: tibial nerve

Question 37

What is the origin, insertion, isolated function, integrated function, & innervation of the Soleus?

Answer 37

origin: posterior surface of the fibular head & proximal 1/3 of its shaft & from the posterior side of the tibia
insertion: calcaneus via the Achilles tendon

isolated functional: accelerated plantar flexion (concentric action)

integrated function:

• decelerates ankle dorsiflexion (eccentric action)
• stabilizes the foot & ankle complex (isometric action)

innervation: tibial nerve

Question 38

What is the origin, insertion, isolated function, integrated function, & innervation of the Gastrocnemius?

Answer 38

origin: Posterior aspect of the lateral and medial for femoral condyles
insertion: Calcaneus via the Achilles tendon

isolated function: Accelerates plantar flexion (concentric action)

integrated function:

• decelerates ankle dorsiflexion (eccentric action)
• isometrically stabilizes the foot and ankle complex (isometric action)

innervation: tibial nerve

Question 39

What is the origin, insertion, isolated function, integrated function, & innervation of the Fibularis (peroneus) Longus?

Answer 39

origin: Lateral condyle of tibia, head and proximal 2/3 of the lateral surface of the fibula
insertion: Lateral surface of the medial cuneiform and lateral side of the base of the first metatarsal

isolated function: Plantar flexes and everts the foot (concentric action)

integrated function:

• decelerates ankle dorsiflexion and inversion (eccentric action)
• stabilizes the foot & ankle complex (isometric action)

innervation: superficial fibular (peroneal) nerve

Question 40

What is the origin, insertion, isolated function, integrated function, & innervation of the Biceps femoris, long head?

Answer 40

origin: ischial tuberosity of the pelvis, part of the sacrotuberous ligament

Insertion: head of the fibula

isolated function: Accelerates knee flexion, hip extension, and tibial external rotation (Concentric Action)

integrated function:

• Decelerate knee extension, hip flexion, and tibial internal rotation (Eccentric action)
• Stabilizes the Lumbo-pelvic-hip complex any (Isometric action)

innervation: tibial nerve

Question 41

What is the origin, insertion, isolated function, integrated function, & innervation of the Biceps Femoris, Shorthead?

Answer 41

origin: Lower 1/3 of the posterior aspect of the femur
insertion: Head of the fibula

isolated function: Accelerates knee flexion and tibial external rotation (Concentric action)

integrated function:

• Decelerates knee extension and tibial internal rotation (Eccentric action)
• Stabilizers the knee (Isometric action)

innervation: 
Common fibular (peroneal) nerve

Question 42

What is the origin, insertion, isolated function, integrated function, & innervation of the Vastus Lateralis?

Answer 42

origin: anterior & inferior border of the greater trochanter, lateral region of the gluteal tuberosity, and lateral lip of the lines aspects of the femur
insertion: base of the patella and tibial tuberosity of the tibia

isolated function: accelerates knee extension (concentric action)

integrated function:

• decelerates knee flexion (eccentric action)
• stabilizes the knee (isometric action)

innervation: femoral nerve

Question 43

What is the origin, insertion, isolated function, integrated function, & innervation of the Vastus Medialis?

Answer 43

origin: lower region of intertrochanteric line, medial lip of linea aspera, and proximal medial supracondylar line of the femur
insertion: base of patella and tibial tuberosity of the tibia

isolated function: Accelerates knee extension (Concentric action)

integrated function:

• Decelerates knee flexion (Eccentric a Action)
• Stabilizers the knee (Isometric a Action)

innervation: Femoral nerve

Question 44

What is the origin, insertion, isolated function, integrated function, & innervation of the Vastus Intermedius?

Answer 44

origin: Anterior lateral regions of the upper 2/3 of the femur
insertion: Base of patella & tuberosity of the tibia

isolated function: Accelerates knee extension (Concentric action)

integrated function:

• Decelerates knee flexion (Eccentric a Action)
• stabilizes the knee (Isometric Action)

innervation: femoral nerve