NASM CEU
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| What muscles are involved in the Hip Abductor Complex? | Gluteus medius, gluteus minimus and tensor fascia latae (TFL)
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| What is the isolated function of the hip abductors? | They abduct the femur
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| What is the integrated function of the gluteus medius? | decelerates hip adduction and hip internal rotation
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| What is the integrated function of the gluteus minimus and TFL | decelerate hip adduction
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| The entire abductor complex works synergistally as what? | the primary fontal-plan stabilizing mechanism (lateral sub-system)
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| The TFL also assists in what? | decelerating hip extension and hip external rotation
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| What is the isolated function of the gluteus maximus? | produces hip extension and external rotation
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| What is the integrated function of the gluteus maximus? | ecentrically decelerates hip flexion, hip adduction and hip internal rotation during stance phase; decelerates tibial internal rotation via the ITB, assists in stabilizing the SIJ via the sacrotuberous ligament and lateral knee via the ITB
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| What is the iliopsoas? | consists of the iliacus, psoas major, psoas minor
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| What is the isolated function of the ilioposas? | produces hip flexion
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| What is the integrated function of the iliopsoas? | decelerates femoral internal rotation at heel strike, hip extension and assists in stabilizing the lumbar spine during functional movements
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| Name the major musculature involved in the lower extremity functional anatomy of the kinetic chain | hamstrings, hip adductors (gluteus medius, minimus & TFL), gluteus maximus, iliopsoas (iliacus, psoas major & minor)
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| Describe the function of the lower extremity musculature in relation to the core. | stabilize the entire kinetic chain during functional movement patterns. It also works synergistically to decelerate & accelerate the KC during functional movement patterns
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| What are the benefits of core training? | improve dynamic postural control, ensure muscular balance and joint arthrokinematics, allow for expression of functional strength, provide stability to LPHC for optimum NME of the rest of the KC
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| Describe the concept of functional activity | the activity is multiplanar and requires acceleration, deceleration and dynamic stabilization. Movement may appear single-plane dominant but other planes must dynamically stabilize to allow ooptimal NME
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| Describe the concept of an integrated training program | it strives to improve all components necessary to achieve optimum performance (balance, strength, flexibility, endurance, power)
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| Describe the function of the core musculature. | synergistically decelerate & accelerate the entire kinetic chain during functional movement patterns
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| What are the components of the core musculature? | erector spinae and abdominal complex
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| What muscles make up the erector spinae? | iliocostalis, longissimus and spinalis
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| What is the integrated function of the erector spinae? | decelerates flexion, rotation and lateral flexion of the lumbar spine; dynamically stabilizes the lumbar spine during functional movements
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| What is the isolated function of the erector spinae? | extend the trunk
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| What muscles make up the abdominal complex? | rectus abdominus, external & internal oblique, transverse abdominus (TVA)
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| What is the isolated function of the abdominal complex? | it flexes and rotates the trunk
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| What is the integrated function of the rectus abdominus? | declerates extension and rotation, stabilizes the LPHC and flexes the spine
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| What is the integrated function of the external oblique? | decelerates extension and rotation, stabilizes the LPHC, posteriorly rotates the pelvis, flexes the pelvis and produces contralateral roation
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| What is the integrated function of the internal oblique? | declerates extension and rotation, stabilizes the LPHC and produces flexion and ipsilateral rotation
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| What is the integrated function of the transverse abdominus? | works primarily to stabilize the LPHC during functional movement patterns
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| Name the major musculature involved in the upper extremity functional anatomy of the kinetic chain | latissimus dorsi
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| What is the isolated function of the latissiumus dorsi? | adducts, extends and internaly rotates the humerus
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| What is the integrated function of the latissiumus dorsi? | decelerates flexion, abduction and external rotation of the upper extremity, assists in stbilization of the LPHC through the thoracolumbar fascia (TFL) meachanism and functions as a bridge between upper and lower extremity
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| Describe the function of the upper extremity musculature. | functions synergistically to stablize, decelerate and accelerate the entire kinetic chain during functional movement patterns
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| Name and explain the functional concept of the two distinct yet interdependent muscular systems that enable proper stability and efficient distribution of forces for production of movement | intersegmental stability (located more centrally to the spine and support from vertebrae to vertebrae); lateral muscles support the spine as a whole
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| What is the Inner Unit (Local Muscular System)? | It consists of muscles that are not movement specific but provide stability to allow movement of a joint; are usually located in proximity to the joint
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| What is the Outer Unit (Global Muscular System)? | predominantly larger & associated w/movement of trunk & limbs; equalizes external loads placed upon the body; transfers & absorbs forces from upper & lower extremites; superficial musculature that attaches from pelvis to rib cage and/or lower extremities.
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| What are the major muscles of the Global Muscular System? | rectus abdominis, external obliques, erector spinae, hamstrings, gluteus maximus, latissimus dorsi, adductors, hamstrings and quadriceps
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| Give some examples of joint support systems. | posterior fibers of gluteus medius & external rotators of the hip perform pelvo-femoral stabilization; vastus medialis obliquus provides patellar stabilization at the knee.
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| What are the force-couples broken down into four sub-systems of the outer unit musculature? | deep longitudinal, posterior oblique, anterior oblique, lateral sub-system
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| Name the major contributors to the deep longitudinal sub-system (DLS) | erector spinae, TLF, sacrotuberous ligament & biceps femoris
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| Name the major contributors to the posterior oblique sub-system and its function (POS) | gluteus max & latissiumus dorsi attach to TLF which connects to the sacrum. Creates stabilizing force for SIJ. Works synergystically with DLS. Transfers forces summated from Transv plane to propulsion in sagittal plane; prime import in rotational activity
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| Name the major contributors to the anterior oblique sub-system (AOS) | oblique muscles (int & ext), adductor complex and hip external rotators
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| Explain the function of the AOS. | functions in transv plane from anterior of body & aids in stability & rotation of pelvis; contributes to leg swing; necessary for functional activities involving trunk, upper&lower extem - not only for producing rotational/flexion but stabilizing LPHC
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| Give an example of a common peripheral joint support system. | Rotator cuff for the glenohumoral joint that provides dynamic stabilization of the humeral head at the flenoid fossa during movement.
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| What joint support system is also known as the inner unit? | core (LPHC). consists of muscles that originate, insert or both into the lumbar spine. Major muscles: TVA, internal oblique, lumbar multifidus, diaphragm and muscles of the pelvic floor
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| Name the major contributors to the lateral sub-system (LS) | gluteus medius, tensor fascia latae, adductor complex and quadratus lumborum
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| Explain the function of the LS | implicated in frontal plane stability. Responsible for pelvo-femoral stability.
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| Dysfunction in the LS is signified by what? | increased pronation (flexion, internal rotation & adduction) of knee, hip and/or feet during walking, squats, lunges or climbing stairs. Accessory frontal plane movement during gati is characterized by decreased strength & neuromuscular control in the LS
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| Dysfunction in the POS & AOS system can lead to what? | SIJ instability and low back pain (LBP). weakening of the gluteus maximus and/or latissiumus dorsi may also lead to increased tension in hamstring & reoccurring hamstring strains
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| Which sub-system contributes to the production of efficient movement of the kinetic chain during movement? | All four, both individually and interdependently.
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| Depending on the activity, the body will call on an individual sub-system appropriate for the movement required; true or false? | False. The body simultaneously utilizes all four of these sub-systems during activity. They are all integral to prividing dynamic stabilization and optimum neuromuscular control of the entire LPHC.
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| Name the stabilization mechanisms used by the LPHC during integrated multi-planar movement | thoracolumbar stabilization and intra-abdominal pressure (IAP)
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| Describe the TLF and its function. | network of non-contractile tissue essential to functional stability of the lumbar spine. Divided into three layers, posterior, anterior and middle. Engaged dynamically by the contractile tissue that attaches to it.
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| Name the muscles that attach to the TLF. | deep erector spinae, multifidus, TA, internal oblique, gluteus maximum, latissimus dorsi and quadratus lumborum
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| Explain the particular importance of the TA & internal oblique in relation to the TL stabilization mechanism. | They attach to the middle of the TLF. Contraction of these muscles creates traction & tension force on the TLF, enhancing regional inter-segmental stability of LPHC & decreasing translational & rotational stress at the lumbosacral junction.
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| Describe the function of the IAP mechanism | increased IAP decreases compressive forces in the LPHC. Ab muscles contract & push superiorly into diaphragm & inferiorly into pelvic floor resulting in elevation of diaphragm & contractx of pelvic floor musculature that assist in stabiliz of LPHC
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| The core maintains postural alighment & dynamic postural equilibrium during functional activities; true or false? | True
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| A comprehensive core stabilization program prevents what? | development of serial distortion patterns
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| A comprehensive core stabilization program provides what? | optimum dynamic postural control during functional movements
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| What are arthrokinetic reflexes? | reflexes mediated by joint receptor activity
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| Core stabilizers are primarily made up of what type of muscle fibers? | type I slow-twitch muscle fibers
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| Research has shown decreased firing in which core musculature in individuals with chronic LBP? | TVA, internal oblique, multifidus and deep erector spinae
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| What is time under tension? | method of contraction that lasts 6-20 seconds & emphasizes hyper-contractions at end ranges of motion. Improves inramuscular coordination which improves statis & dynamic stabilization.
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| Abdominal training without proper pelvic stabilization will lead to what? | increased intradiscal pressure and compressive forces in the lumbar spine.
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| Research demonstrates what percentage of people suffer from recurrent episodes of back pain? | 75 to 90%
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| Follower lower extremity ligamentous injuries, individuals have decreased dynamic postural stability in the proximal stabilizer of the LPHC; true or false? | True
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| What is arthogenic muscle inhibition? | muscles that are inhibited from arthrokinetic reflex
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| What are the two rationales behind core training? | Muscle capacity and control model
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| Briefly describe the rationale behind muscle capacity. | exercises are performed because demands of trunk control require restoration of strength and endurance of musculature that surrounds the spine to be able to support & stabilize the spine
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| Briefly describe the rationale behind control model. | exercises are performed to gain control & coordination of the trunk musculature-the nervouse system must be able to determine how much stability the spine needs to meet internal/external demands and recruit proper muscles to handle those needs
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| What is the functional continuum of core stabilization training? | multi-planar; multi-dimentional; utilize entire muscle cotnract spectrum, contraction velocity spectrum and manipulate all acute training variables (sets, reps, intensity, rest intervals, frequency, duration)
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| List the multi-modal loading parameters. | stability ball, cable, tubing, medicine ball, power balls, bodyblades, dumbbells, weight vests
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| List the core stabilization training guidelines. | progressive, systematic, activity specific,integrated, proprioceptively challenging, based on current science
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| List the core stabilization program variables. | plane of motion, ROM, loading parameters (bal, dumbbell, tubing, etc), body position, amount of control, speed of execution; amount of feedback; duration (sets, reps, tempo, time under tension), frequency
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| what is the exercise progression continuum? | slow to fast, simple to complex, known to unknow, stable to unstable. Neural adaptations are the focus rather than absolute strength.
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| What types of exercises are utilized in phase I of the OPT model? | exercises that involve little motion through the spine and pelvis; designed to improve functional capacity of the stabilization system
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| What types of exercises are utilized in phase II of the OPT model? | exercises involve more dynamic eccentric/concentric movements of the spine through a full ROM. specificity, spped & neural demand are progressed; designed to improve dynamic stabilization, concentric/eccentric strenght and NME of the KC.
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| What types of exercises are utilized in phase III of the OPT model? |
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| Give examples of the exercises taht would be appropriate for Phase I core stabilization training. | marching, prone iso-abs, side abs, iso abs w/hip extension; floor bridge, floor cobra, arm opposite leg raise
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| Give examples of the exercises taht would be appropriate for Phase II core stabilization training. | ball crunch; ball crunch w/rotation; back extension; reverse crunch; knee ups; cable lift; cable chop
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| What types of exercises are utilized in phase III of the OPT model? | designed to improve rate of force production of the core musculature; prepares indiviual to dynamically stabilize and generate force at more functionally applicable speeds
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| Give examples of the exercises taht would be appropriate for Phase III core stabilization training. | Ball MB pullover throw, woodchop throw; MB scoop toss, rotational chest pass
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| What is the integrated core training program design for the stabilization phase? | 1-4 exercises / 1-3 sets x 12-20 reps / 0-90 second rest
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| What is the integrated core training program design for the strength phase? | 0-4 exercises / 2-3 sets x 8-10 reps / 0-60 second rest
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| What is the integrated core training program design for the stabilization phase? | 0-2 exercises / 2-4 sets x 5-10 reps / 0-60 second rest
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