NASM Corrective Exercise Performance Enhancement

Question 1

The muscular, neural, and articular systems work together to achieve muscle balance which is necessary for

Answer 1

• Coordinating application of forces
• Minimizing/distributing tissue strain

Question 2

Dysfunction may result in

Answer 2

• Muscle imbalance (muscular)
• Problems with muscle recruitment (neural)
• Altered joint motion (articular)

Question 3

What does the over head squat require

Answer 3

• Requires optimal, symmetrical ROM (length/tension), and recruitment strategies

Question 4

What does the corrective exercise continuum include

Answer 4

• Inhibit: self myofascial release
• Lengthen: static stretching
• Activate: isolated resistance exercises
• Integrate: low load, multi joint, multi-planar

Question 5

Common compensation for a foot impairment

Answer 5

• Externally rotate (turn out)
• Evert (flatten)

Question 6

Common compensation for a knee impairment

Answer 6

• Adduct and internally rotate (move inward)

Question 7

Common compensation for a limbo-pelvic-hip-complex (LPHC) impairment

Answer 7

• Excessive forward lean
• Low back arches
• Low back rounds
• Asymmetrical weight shift

Question 8

Common compensation for a shoulder impairment

Answer 8

• Arms fall forward

Question 9

Define function

Answer 9

• An integrated, multiplayer movement that involves acceleration, deceleration, stabilization & occurs at multiple speeds in varying body positions

Question 10

Integrated training components for performance enhancement system (PES)

Answer 10

• Kinetic chain assessment/integrated performance profile
• Integrated flexibility training
• Core stabilization training
• Balance training
• Reactive training (power)
• Integrated speed training
• Integrated resistance training
• Nutrition & sports supplementation
• Recovery & regeneratoin

Question 11

Muscle imbalances cause and ____________ in performance and ____________ in injury

Answer 11

• Decreased
• Increased

Question 12

Define flexibility

Answer 12

• Ability of the neuromuscular system to allow optimum extensibility of the appropriate tissues in the right ROM, while providing optimum neuromuscular control through that ROM

Question 13

Speed encompasses what factors

Answer 13

• Starting speed
• Acceleration
• Top speed
• Change of direction
• Deceleration
• Closing speed