NASM CPT4 Chapter 9 brainscape

Question 1

Core

Answer 1

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

Question 2

Intramuscular coordination

Answer 2

Ability of the neuromuscular system to allow optimal levels of motor unit recruitment and synchronization within a muscle

Question 3

Intermuscular coordination

Answer 3

Ability of neuromuscular system to allow muscles to work together with proper activation and timing between them

Question 4

Drawing-in maneuver

Answer 4

Pulling the region just below the navel toward the spine (local core stabilizers)

Question 5

The musculature of the core is divided into two categories:

Answer 5

the stabilization system and the movement system

Question 6

The movement system is responsible for:

Answer 6

concentric force production & eccentric deceleration during dynamic activities

Question 7

The stabilization system is responsible for:

Answer 7

• support from vertebrae to vertebrae, which helps with proprioception and posture (Local Stabilization System)
• transfer loads between upper & lower extremities, stabilize between pelvis & spine, stabilize (eccentrically) core during functional movement (Global Stabilization System)

Question 8

When working optimally, each structural component of the core:

Answer 8

distributes weight, absorbs force, and transfers ground-reaction forces

Question 9

Core - Stabilization - Phase I

motion & acute variables

Answer 9

• Little motion through spine & pelvis

- Core Stabilization 1-4 exercises, 1-4 sets, 12-20 reps, tempo slow (4/2/1) rest 0-90 sec.

Question 10

Core - Strength Phases - 2,3,4

motion & acute variables

Answer 10

• More dynamic eccentric and concentric spine movements through a full range of motion.
• Progress specificity, speed, neural demand
• Core Strength 0-4 exercises, 2-3 sets, 8-12 reps, medium (3/2/1) (1/1/1) rest 0-60 secs

Question 11

Core - Power Phase 5

motion & acute variables

Answer 11

• Improve rate of force production of core; functionally applicable speeds
• Core Power 0-2 exercises, 2-3 sets, 8-12 reps, as fast as can be controlled, rest 0-60 secs

Question 12

Stabilization Level Exercises

Answer 12

Marching, Floor Prone Cobra, Prone Iso-ab & Floor Bridge

Question 13

Strength Level Exercises

Answer 13

Ball Crunch, Reverse Crunch, Back Extension & Cable Rotation

Question 14

Power Level Exercises

Answer 14

Rotation Chest Pass, Medicine Ball Pullover, Front Medicine Ball Oblique Throw & Soccer Throw

Question 15

Bracing

Answer 15

Occurs when you have contracted the abdominal, lower back, and buttock muscles at the same time. (global stabilization system)

Question 16

Local Core Stabilizers

Answer 16

Muscles that attach directly to the vertebrae (Type I)

• transverse abdominis
• internal obliques
• multifidus
• pelvic floor musculature
• diaphragm

Question 17

Global Stabilization System

Answer 17

muscles that attach from the pelvis to the spine

• Quadratus lumborum
• Psoas major
• external oblique
• internal oblique (portions of)
• rectus abdominis
• gluteus medius
• adductor complex (adductor magnus/ longus / brevis, gracilis, pectineus)

Question 18

Movement System

Answer 18

muscles that attach the spine and/or pelvis to the extremities

• latissimus dorsi
• hip flexors
• hamstring complex
• quadriceps