NASM eTeach FlashCards
structure that makes up the LPHC
lumbar spine, pelvic girdle, abdomen and hip joint
dysfunction in connective tissue of kinetic chain that is treaded by the body as an injury, initiating the repair process
cumulative injury
name 4 core-strength exercises
ball crunch, back ext, reverse crunch, cable rotation
type of flexibility training that applies gentle force to adhesion, altering the elastic muscle fibers from a bundled position to a straighter alignment with the direction of the muscle and/or fascia
Self-myofascial release
exercises in the core-stabilization level are identified through these characteristics
involve little motion through the spine and pelvis
4 common ways a stressor causes breakdown or injury
stress fractures, muscle strains, joint pain, emotional fatigue
name 4 core stabilization exercises
marching, floor bridge, floor prone cobra, prone iso-abs
law stating soft tissue molds along the lines of stress
Davis’s law
co-contraction of global muscles, such as rectus abdominis, external obliques, and quad lumborum
bracing
it is critical that the core training program is designed to achieve these 3 functional outcomes in the right order
1 - intervertebral stability
2 - lumbo-pelvic stability
3 - movement efficiency
what are proper back-side mechanics during sprinting
plantar flexion, knee extension, hip extension, neutral pelvis
what are proper front-side mechanics during sprinting
ankle dorsiflexion, knee extension, hip flexion and neutral pelvis
ability to accelerate, decelerate, stabilize, and change direction quickly, while maintaining proper posture
agility
ability to react and change body position with max rate for force production, in all planes and from all positions, during functional activities
quickness
ability to move the body in one intended direction as fast as possible
speed
4 core power exercises:
rotation chest pass
ball medicine pullover throw
front medicine ball oblique throw
soccer throw
examples of total body power exercises
2-arm push press, barbell clean, db snatch, squat thrust, kettlebell hang, clean and jerk
minimum time static stretches should be held?
30 seconds
name 2 different leg stabilization exercises
ball squat and multiplanar step up to balance
3 things client should have established prior to incorporating dynamic stretching program
good levels of tissue extensibility
core stability
balance capabilities
based on exercise selection continuum, what exercises should be selected for the adaptation of stabilization
total body, multi-joint or single-joint, controlled unstable
what type of exercise is marching
core stabilization
what type of exercise are ball crunches
core-strength
floor prone cobra is a
core stabilization exercise
floor bridge and prone iso-abs are
core stabilization exercises
back extensions are
core strength exercise
reverse crunches are
core strength exercise
cable rotations are
core strength exercise
body position progressions for balance
2-leg stable, single leg stable, 2-leg unstable, single leg unstable
