NASM eTeach FlashCards

Question 1

structure that makes up the LPHC

Answer 1

lumbar spine, pelvic girdle, abdomen and hip joint

Question 2

dysfunction in connective tissue of kinetic chain that is treaded by the body as an injury, initiating the repair process

Answer 2

cumulative injury

Question 3

name 4 core-strength exercises

Answer 3

ball crunch, back ext, reverse crunch, cable rotation

Question 4

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

Answer 4

Self-myofascial release

Question 5

exercises in the core-stabilization level are identified through these characteristics

Answer 5

involve little motion through the spine and pelvis

Question 6

4 common ways a stressor causes breakdown or injury

Answer 6

stress fractures, muscle strains, joint pain, emotional fatigue

Question 7

name 4 core stabilization exercises

Answer 7

marching, floor bridge, floor prone cobra, prone iso-abs

Question 8

law stating soft tissue molds along the lines of stress

Answer 8

Davis’s law

Question 9

co-contraction of global muscles, such as rectus abdominis, external obliques, and quad lumborum

Answer 9

bracing

Question 10

it is critical that the core training program is designed to achieve these 3 functional outcomes in the right order

Answer 10

1 - intervertebral stability
2 - lumbo-pelvic stability
3 - movement efficiency

Question 11

what are proper back-side mechanics during sprinting

Answer 11

plantar flexion, knee extension, hip extension, neutral pelvis

Question 12

what are proper front-side mechanics during sprinting

Answer 12

ankle dorsiflexion, knee extension, hip flexion and neutral pelvis

Question 13

ability to accelerate, decelerate, stabilize, and change direction quickly, while maintaining proper posture

Answer 13

agility

Question 14

ability to react and change body position with max rate for force production, in all planes and from all positions, during functional activities

Answer 14

quickness

Question 15

ability to move the body in one intended direction as fast as possible

Answer 15

speed

Question 16

4 core power exercises:

Answer 16

rotation chest pass
ball medicine pullover throw
front medicine ball oblique throw
soccer throw

Question 17

examples of total body power exercises

Answer 17

2-arm push press, barbell clean, db snatch, squat thrust, kettlebell hang, clean and jerk

Question 18

minimum time static stretches should be held?

Answer 18

30 seconds

Question 19

name 2 different leg stabilization exercises

Answer 19

ball squat and multiplanar step up to balance

Question 20

3 things client should have established prior to incorporating dynamic stretching program

Answer 20

good levels of tissue extensibility
core stability
balance capabilities

Question 21

based on exercise selection continuum, what exercises should be selected for the adaptation of stabilization

Answer 21

total body, multi-joint or single-joint, controlled unstable

Question 22

what type of exercise is marching

Answer 22

core stabilization

Question 23

what type of exercise are ball crunches

Answer 23

core-strength

Question 24

floor prone cobra is a

Answer 24

core stabilization exercise

Question 25

floor bridge and prone iso-abs are

Answer 25

core stabilization exercises

Question 26

back extensions are

Answer 26

core strength exercise

Question 27

reverse crunches are

Answer 27

core strength exercise

Question 28

cable rotations are

Answer 28

core strength exercise

Question 29

body position progressions for balance

Answer 29

2-leg stable, single leg stable, 2-leg unstable, single leg unstable