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Flashcards in Chapter 9 Deck (28):
1

What makes up the core

LPHC- Lumbar spine, pelvic girdle, hip joint ,abdomen

2

Name the Cores 3 system

Local Stabilization
Global Stabilization
Movement system

3

What is the local stabilization responsible for

Intervebral and intersegmental stability
Limits excessive compression, sheer and rotational forces b/w spinal segments

4

Muscles in the Local stabilization attach to where

Directly to the vertebrae

5

Name the muscles in the local stabilization system

Transverse Abs,Pelvic floor muscles, Lumbar multifidus,Internal oblique,diaphram.
(TAPLID)

6

Where do the muscle attaché in the Global stabilization system

Attach Pelvis 2 Spine

7

What is the Global stabilization system responsible for

Providing stability from the pelvis to spine
Provide stabilization and eccentric contraction core during functional movements
Responsible for transferring load between upper and lower extremities

8

Name the muscles of the Global stabilization system

Quadratus lumborum
Glute
Adductor (adductor magnus, adductor longus, brevis, gracilis, pectineus)
Abs (External Oblique, part of Internal oblique)
Psoas
Internal and external Rectus

Quad GAP inex rectus

9

In the movement system, where do muscles attach

Attach the spine or pelvis to the EXTREMITIES

10

What is the movement system responsible for

Producing concentric force and eccentric deceleration during dynamic activities

11

Name the Muscles of the movement system

Latissimus dorsi, hip flexor, quads and hamstrings

12

Core stabilization exercise can be identified by

little to no motion through spine and pelvis

13

Core stabilization exercises focus on

drawing in of the stomach to the spine

14

Name 4 core stabilization exercises

Marching
Floor bride
Floor prone cobra
Prone Iso abs
Ball bridge
Quadruped opposite arm/leg raise

15

Core strength can be identified by

Movement at the spine with a medium tempo. Dynamic and concentric movements of spine through full ROM

16

Name 4 core strength exercises

Ball crunch
reverse crunch
Back extension
Cable rotations
knee up
cable lift

17

Core power exercises can be identified by

Improving the rate of force production,. Prepare individuals to dynamically stabilize and generate force at more functionally applicable speeds.
Throwing movements and explosiveness
x/x/x tempo

18

Name 4 core power exercises

Rotational chest pass
Ball pull over throw
Front MBOblique throw
Woodchuck throw
Side medicine ball oblique throw

19

Core variables for stabilization

1-4 sets
12-20 reps
slow tempo 4/2/1
0-90 sec rest
1-4 exercises

20

Both the strength and power core exercises are part of what core system

Movement

21

Variables for Core Strength

2-3 sets
8-12 reps
Medium tempo
0-60s
0-4 exercises

22

Variables for Core power

2-3 sets
8-12 reps
As fast as can be controlled
0-60s rest
0-2 exercises

23

How can you regress prone iso abs

Bird dog

24

Hypertrophy and maximal strength phases core is optional because why

Typically performed in dynamic warm up portion or included in resistance portions

25

A smaller ball for a ball crunch does what to the ROM

Increases it. Big ball decreases ROM

26

What is the correlation between core and low back pain

Most people with low back pain have a very week core. They activate their core less and have lower endurance for stabilization

27

What position is the back leg in during chest pass rotation

Triple extension. Hip extension, knee extn, plantar flexion

28

How is Core strength Progressed

Specificty, speed, and neural demands