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NASM CPT > NASM CPT Chapter 16 > Flashcards

NASM CPT Chapter 16 Flashcards

1
Q

What type of training is critical for: improving posture, enhancing performance, increasing resistance to injury, and accelerating injury rehabilitation

A

core training

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2
Q

4 Core Training objectives

A

Core stability development
endurance
strength
power

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3
Q

the ability to control the motion of the spine; contract the torso in all directions (i.e., flexion, extension, rotation)

A

core strength

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4
Q

ability to maintain a given position, adequately stabilizing the spine while the extremities are moving

A

core stability

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5
Q

involves explosive movements of the core musculature

A

core power

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6
Q

structures that make up the lumbo-pelvic-hip complex (LPHC), including the lumbar spine, pelvic girdle, abdomen, and hip joint (abdominals, hips, gluteal complex, and low-back area)

includes a space within the body that has the following boundaries: diaphragm superiorly, abdominal muscle anteriorly and laterally, lumbar spine and gluteal muscles posteriorly, and pelvic floor and hip musculature inferiorly

A

core

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7
Q

The _____ _____ generally attach on or near the vertebrae and often have short attachments ranging between one and two vertebrae segments

Provide dynamic control of the spinal segments that limit excessive compression, shear, and rotational forces between spinal segments

Stabilize vertebral segments

Primarily control posture

Consist primarily of type 1 (slow twitch) muscle fibers

A

local musculature

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8
Q

Type 1 Slow-Twitch Muscle Fibers

A

small in size, generate lower amounts of force, and are more resistant to fatigue

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9
Q

6 Local Musculature structures

A

Rotatores: Stabilize and rotate spinal segments

Multifidus: Stabilize, extend, and rotate spine

Transverse Abdominis: Increase intra-abdominal pressure; Creates tension in the thoracolumbar fascia

Diaphragm: Regulate inspiration

Pelvic Floor Musculature: Support the contents of the pelvis

Quadratus lumborum: Lateral flexion of the spine; elevation of pelvis

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10
Q

Positioned more superficial on the trunk when compared to local core musculature

Act to move the trunk, transfer loads between the upper and lower extremities, and provide stability of the spine by stabilizing multiple segments together as functional units

Primarily responsible for: concentric force production and eccentric deceleration during dynamic activities (also stabilization on all planes of movement)

A

global musculature

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11
Q

6 Global Musculature structures

A

Rectus Abdominis: Trunk/spine flexion, rotation, and lateral flexion

External Abdominal Obliques: Spinal flexion, lateral flexion, and contralateral rotation

Internal Abdominal Obliques: Spinal flexion, lateral flexion, and ipsilateral rotation

Erector Spinae (posterior aspect of the body): Trunk/spine flexion, rotation, and lateral flexion

Latissimus Dorsi: Trunk/spine rotation (in addition to shoulder extension, adduction, and internal rotation)

Iliopsoas : Primary hip flexor of the body since it crosses the lumbar spine and the hip (in addition to hip adduction and external rotation)

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12
Q

Importance of core training (4):

A
  1. optimizing posture
  2. performance: A strong and stable core is important for generating strong and explosive movements needed for optimal physical performance
  3. injury resistance: Core muscle function is critical for proper extremity movements
  4. rehabilitation
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13
Q

outward/concave

Cervical and lumbar spine

A

lordotic

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14
Q

inward/ convex

Thoracic and sacral spine

A

kyphotic

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15
Q

Overactivity of the ___ ____ and ___ _____ ______ and underactivity of the _______ have been correlated with increased anterior pelvic tilt (increased lordosis)

A

hip flexors

superficial erector spinae

abdominals

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16
Q

overactivity of the _____ and ____ ______ and underactivity of the erector spinae can rotate the pelvis posteriorly, known as a posterior pelvic tilt, in the sagittal plane

A

hamstrings and rectus abdominis

erector spinae

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17
Q

abnormal curve of the spine from side to side (altered on the frontal plane)

A

scoliosis

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18
Q

_______ Scoliosis: altered bone shape through the spine

_______ Scoliosis: can be influenced by muscle imbalances, particularly muscle imbalances between right and left sides of the body

A

Structural

Functional

19
Q

_____ ______ weakness is common in individuals with low back pain

A

Gluteus medius

20
Q

___ ____ ____ is one of the leading causes of global disability, and core muscle training is commonly used to rehabilitate patients with ____ ____ ____

A

Low back pain

21
Q

fear of movement

A

kinesiophobia

22
Q

individuals with chronic Low Back Pain have decreased activation of certain muscles or muscle groups, including these 7

A 
transverse abdominis
internal obliques
pelvic floor muscles
multifidus
diaphragm
gluteal complex
deep erector spinae
23
Q

deep spine muscle

A

multifidus

24
Q

used to recruit the local core stabilizers by drawing in the navel toward the spine

Electromyography activity is increased when the maneuver is initiated before activity

If forward head posture is permitted during the drawing-in maneuver, the sternocleidomastoid may be preferentially activated, leading to poor muscle balance throughout the spine

A

drawing-in maneuver

25
Q

the Drawing-In Maneuver increases muscle activation of the ______ _______

A

transverse abdominis

26
Q

procedure that measures the electrical conducting function of nerves in muscles

A

electromyography (EMG)

27
Q

“bearing down” co- contracting the global abdominals such as the rectus abdominis and obliques at the same time

Muscular endurance of global and local musculature, when contracted together, create the most benefit for those with LBP

A

abdominal bracing

28
Q

Force Production = ________
Force Reduction = ________
Dynamic Stabilization = ________

A

Concentric

Eccentric

Isometric

29
Q

_________ training offers a controlled yet unstable training environment (i.e. stability ball) with a selection of appropriate exercises to elicit a maximal training response and involves activities that emphasize awareness of body position in space

A

Proprioception

30
Q

The body’s natural belt: ____ __________

A

core musculature

31
Q

The use of ____ _____ for apparently healthy adults engaging in a moderately intense exercise program is not recommended (may raise an individual’s heart rate and systolic blood pressure and often give individuals a false sense of security and the misconception that they can lift heavier loads)

A

weight belts

32
Q

to develop optimal levels of stability, muscular endurance, strength, and power

A

core training goal

33
Q

1st core training progression: stabilization (12)

A

Marching: Weak activation of the ocal core leads to abdominal protrusion

Floor bridge: Raising hips too far off the floor can cause stress on the lumbar spine through hyperextension

Ball bridge

Floor cobra

Ball cobra

Fire hydrant

Plank

Side plank (transverse abdominis)

Dead bug

Bird dog: back should be in neutral position

Kneeling Pallof press: Anti rotational exercise designed to target local core muscles

Farmer’s carry

34
Q

2nd core training progression: eccentric/concentric movements (8)

A

Floor crunch

Ball crunch

Back extension

Reverse crunch

Knee-up

Cable rotation: must stay in hip extension to decrease stress to the low-back

Cable lift

Cable chop

35
Q

3rd core training progression: power (7)

A

Medicine ball rotation chest pass

Medicine ball pullover throw: Proper extensibility of the latissimus dorsi is important prior to performing the medicine ball pullover throw

Front medicine ball oblique throw

Side medicine ball oblique throw

Medicine ball soccer throw

Medicine ball woodchop throw

Medicine ball overhead throw

36
Q

Core training programs must be designed to achieve the following 3 functional outcomes:

A

Intervertebral stability (stabilization of individual spinal segments)

Lumbopelvic stability (stabilization of lumbo-pelvic-hip complex)

Movement efficiency (improved movement quality and force output

37
Q

5 kinetic chain checkpoints:

A

Feet: Approximately shoulder-width apart (when appropriate) and pointing straight ahead (when appropriate)

Knees: In line with the second and third toes (avoid allowing knees to cave inward)

Hips: Level and in a neutral position

Shoulders: Neutral position (not protracted or elevated)

Head: Cervical spine in a neutral position (chin tuck)

38
Q

When developing a core training program, emphasize increasing ______ _____ initially instead of increasing the _____ _____. Additionally, emphasize quality of movement across the LPHC

A

proprioceptive demand

external resistance

39
Q

The ability to control the motion of the spine over a given longer duration

A

core endurance

40
Q

An excessive rotation of the pelvis that results in lesser lumbar lordosis

A

posterior pelvic tilt

41
Q

An excessive forward rotation of the pelvis that results in greater lumbar lordosis

A

anterior pelvic tilt

42
Q

What issue is indicated by abdominal protrusion during marching exercises?

A

Poor activation of the local core

43
Q

While performing the ball bridge exercise, clients should be instructed to avoid resting the head and shoulders on top of the stability ball.

A

FALSE

44
Q

Which client position during exercise has been shown to lead to the highest core muscle activity during breathing exercises?

A

standing

NASM CPT (24 decks)

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