NASM CPT Chapter 9

Question 1

Core:

Answer 1

The structures that make up the lumbo-pelvic hip complex (LPHC), including the lumbar spine, the pelvic girdle, abdomen, and the hip joint.

Question 2

**Where is the transverse abdominis?

Answer 2

The local stabilization system.

Question 3

The primary muscles that make up the local stabilization system include the ___________. All of these muscles are worked during ab exercises.

Answer 3

Transverse abdominis, internal obliques, multifidus, pelvic floor musculature, and diaphragm.

Question 4

Drawing-in maneuver:

Answer 4

A maneuver used to recruit the local core stabilizers by drawing the navel in toward the spine. (engaging core).

Question 5

Bracing:

Answer 5

Occurs when you have contracted both the abdominal, lower back, and buttock muscles at the same time. (low back arch, glutes contracted, core engaged).

Question 6

You need to train the core in all 3 _____________.

Answer 6

Planes of motion.

Question 7

Example of a “hold” core exercise in the Sagittal plane?

Answer 7

Plank.

Question 8

Example of a “hold” core exercise in the Frontal plane?

Answer 8

Side plank.

Question 9

Example of a “hold” (holding rotation) core exercise in the Transverse plane?

Answer 9

Cable/band holding rotation.

Question 10

Most core Stabilization exercises will be __________.

Answer 10

Holds.

Question 11

**What phase of training does a ball prone cobra belong?

Answer 11

Stabilization training.

Question 12

Core-strength exercises are ____________.

Answer 12

Movements and not holds.

Question 13

A ball crunch is a core __________ exercise.

Answer 13

Core-strength (because there is movement).

Question 14

**How do you prepare for a rotation chest pass?

Answer 14

1. Stand upright, feet shoulder-width apart, toes pointing straight ahead. 2. Hold medicine ball (btwn 5-10% of body weight). 3. 90 degrees to a wall, explode across.

Question 15

**Where does a soccer throw belong in the phases of training?

Answer 15

Power. (core exercise).