NASM CPT Chapter 9 Flashcards Preview

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Flashcards in NASM CPT Chapter 9 Deck (15)
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1
Q

Core:

A

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

2
Q

**Where is the transverse abdominis?

A

The local stabilization system.

3
Q

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

A

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

4
Q

Drawing-in maneuver:

A

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

5
Q

Bracing:

A

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

6
Q

You need to train the core in all 3 _____________.

A

Planes of motion.

7
Q

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

A

Plank.

8
Q

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

A

Side plank.

9
Q

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

A

Cable/band holding rotation.

10
Q

Most core Stabilization exercises will be __________.

A

Holds.

11
Q

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

A

Stabilization training.

12
Q

Core-strength exercises are ____________.

A

Movements and not holds.

13
Q

A ball crunch is a core __________ exercise.

A

Core-strength (because there is movement).

14
Q

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

A
  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.
15
Q

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

A

Power. (core exercise).