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NASM Ch. 8
Core Training
| Question | Answer |
|---|---|
| In Core Training, Which phase (s) of OPT model do you use in Core Stabilization? a. Phase 1 b. Phase 2,3,4 c. Phase 5 | a. Phase 1 |
| In Core Training, WHich phase(s) of OPT model do you use in Core Strength?a. Phase 1 b. Phase 2,3,4 c.Phase 5 | b. phase 2,3,4 |
| In Phase 5 in Core Training, you would uses a. Core stabilizaition b. Core strength c. Core Power | c. Core Power |
| WHich exercises are for Phase 1 for Core Stabilization?a.marching,floor bridge, prone floor cobra,prone Iso abs b.ball crunch,back extension,reverse crunch,cable rotation c.rotational chest pass,medicine ball pullover throw,front medicine ball Oblique | a. marching, floor bridge, prone Iso abs, prone floor cobra |
| WHich exercises are for Phase 2,3,4 for Core strength?a.marching,floor bridge, prone floor cobra,prone Iso abs b.ball crunch,back extension,reverse crunch,cable rotation c.rotational chest pass,med ball pullover throw,front med ball oblique throw,woodchop | b. ball crunch, back extension, reverse crunch, cable rotation |
| WHich exercises are for Phase 5 for Core Power?a.marching, prone floor cobra,prone Iso abs b.ball crunch,back extension,reverse crunch,cable rotation c.rotat chest pass,medicine ball pullover throw,front medicine ball Oblique throw, woodchop throw | c. rotational chest pass, medicine ball pullover throw, front medicine ball oblique throw, woodchop throw |
| What is the goal for Core Strength (Phase2,3,4)?a.Improve the rate of force production of the core musculature b. neuromuscular efficiency of core & more dynamic eccentric &concentric movement c. improve the functional capactiy of stablization muscles | b. neuromuscular efficiency of core & more dynamic eccentric &concentric movement |
| What is the goal for Core Stabilization(Phase1)?a.Improve the rate of force production of the core musculature b. neuromuscular efficiency of core & more dynamic eccentric &concentric movement c. improve the functional capactiy of stablization system | c. improve the functional capacity of the stabilization system |
| What is the goal for Core Power(Phase5)?a.Improve the rate of force production of the core musculature b. neuromuscular efficiency of core & more dynamic eccentric &concentric movement c. improve the functional capactiy of stablization muscles | a. improve the rate of force production of the core musculature |
| What are the names of the 2 categories that musculature of the core is divided? | stabilization and movement systems |
| Which muscles are stabilization system of the core? a.transverse abdominis,internal oblique,lumbar multifidus,pelvic floor muscles,diaphragm, transversospinalis b.latissimus dorsi,erector spinae, iliopsoas, hamstrings,hip adductors, hip abductors | a. transversus abdominis, internal oblique, lumbar multifidus, pelvic floor muscles, & diaphragm |
| Which muscles are movement system of the core? a.transverse abdominis,internal oblique,lumbar multifidus,pelvic floor muscles,diaphragm, transversospinalis b.latissimus dorsi,erector spinae, iliopsoas, hamstrings,hip adductors, hip abductors | b.latissimus dorsi,erector spinae, iliopsoas, hamstrings,hip adductors, hip abductors |
| There are ____ muscles that attach to the lumbo-pelvic-hip complex. (core) a. 15 b. 35 c. 20 d. 29 | d. 29 |
| The action of pulling the belly button in toward the spine is called? | drawing-in maneuver |
| What is the beginning pt. for movement and the center of gravity for the body? | lumbo-pelvic-hip complex (core) |
| Why is it important to properly train the stabilization system before the movement system? | The body's stablilization system (core) has to be operating with maximal efficiency to effectively use the strenght, pwer, neuromusclualr control, and muscular endurance that has been developed in the prime movers. |
| If the movement system muschulatre of the core is strong and the stabilization system is weak, what happens? | This leads to compensation, synergistic dominance, and inefficient movements. Example: performing a lunge, swuat or overhead press with excessive spinal extension. |
| The ability of the neuromuscular system to allow optimal levels of motor unit recruitment and synchronization within a muscle is called? a. intramuscular coordination b. intermuscular coordination | a. intramuscular coordination |
| the ability of the neuromuscular system to allow all muscles to work together with proper activation and timing bewtween them is called? a. intramuscular coordination b. intermuscular coordination | b. intermuscular coordination |
| In the stabiliziation level, choose a. 1-4 stabilization exercises b. 0-4 stabilization exercises c. 0 or 2 stabilization exercises | a. 1-4 stabilization exercises |
| In the strength level, choose a. 1-4 core strength exercises b. 0-4 core strength exercises c. 0 or2 strength exercises | b. 0-4 core strength exercises |
| In the power level, choose a. 1-4 core power exercises b. 0-4 core power exercises c. 0 or 2 core power exercises | c. 0 or 2 core power exercises |
| How many reps would you do in the stabilization level for core exercises? a. 12-20 reps b. 8-12 reps. | a. 12-20 reps |
| How many reps would you do in the strength level of the OPT for core exercises? a. 12-20 reps b. 8-12 reps. | b. 8-12 reps |
| How many reps would you do in the power level of the OPT level for core exercises? a. 12-20 reps b. 8-12 reps. | b. 8-12 reps. |
| A ball crunch would be used for for what training program? a. core-strength (phases 2,3,4,) b. core stabilization (phases 1) c. core power (phase 5) | a. core -strength (phases 2,3,4) |
| A two-leg floor bridge would be used for for what training program? a. core-strength (phases 2,3,4,) b. core stabilization (phase 1) c. core power (phase 5) | b. core stabilization (phase 1) |
| What would be a regression exercise of the two-leg floor bridge? marching | marching |
Created by:
ponder8n