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NASM-CPT Ch.9 2013

Core Training Concepts

What are the structures that make up the Lumbo-pelvic-hip complex, including the lumbar spine, the pelvic girdle, abdomen, and the hip joint. The Core
What is another term for optimal lengths? Length tension relationships
What is another term for force couple relationships? recruitment patterns
What is another term for joint motions? arthrokinematics
What are the 3 areas the core is divided into called? The Local stabilization system, the global stabilization system, and the movement system.
transverse abdominis, internal obliques, multifidus, pelvic floor musculature, and diaphragm contribute are muscles in which stabilization system? Local
These muscles contribute to which system? Quadratus lumborum, psoas major, external obliques, protions of the internal oblique, rectus abdominis, gluteus medius, and adductor complex Global
These muscles contribute to the movement system: Latissimus Dorsi, hip flexors, hamstring complex, quadriceps Movement System
. . . these muscles attach directly to the vertebrae. They help to provide support from vertebrae to vertebrae. Local Core Stabilizers
. . . these muscles attach from the pelvis to the spine. These muscles act to transfer loads between the upper extremities and lower extremities and provide stabilization to the spine. Global Core Stabilizers
What is it called when a person contracts both the abdominal, lower back, and buttock muscles at the same time? Bracing
What is it called when a person uses a maneuver used to recruit the local core stabilizers by drawing the navel in toward the spine? Drawing-in Maneuver
These are core exercises in which level?Marching while lying in supine position, two legged floor bridge, Prone Iso Abs (plank), Floor Prone Cobra, Stabilization Level
These are core exercises in which level? Crunch on Stability Ball, Back Extensions, Cable Rotation Strength
Which core exercises are for which stage? Rotation Chest Pass, Ball Medicine Ball Pullover Throw, Medicine Ball Oblique Throw, Soccer Throw Power