Nasm Cpt 8-11

Front 1

Core

Back 1

The lumbo-pelvic-hip complex and the thoracic and cervical spine, where the body's center of gravity is located and where all movement begins

Front 2

Core stabilization system muscles

Back 2

Transverse abdominis, internal oblique, lumbar multifidus, pelvic floor muscles, diaphragm, transversopinalis

Front 3

Core movement system muscles

Back 3

Latissimus dorsi, erector spinae, iliopsoas, hamstrings, hip adductors, hip abductors, rectus abdominis, external oblique

Front 4

Drawing-in maneuver

Back 4

The action of pulling the belly button in toward the spine, do reps holding for 6-20 seconds before core training, Also, do this while doing most exercises.

Front 5

Basic solutions for stabilization

Back 5

Drawing-in maneuver & maintaining cervical spine in neutral position during training so that the head doesn't protrude

Front 6

Training core stabilization system muscles

Back 6

Mostly slow-twitch type I muscle fibers which need contractions sustained 6-20 seconds to improve intramuscular coordination

Front 7

Intramuscular coordination

Back 7

The ability of the neuromuscular system to allow optimal levels of motor unit recruitment and synchronization within a muscle

Front 8

Intermuscular coordination

Back 8

The ability of the neuromuscular system to allow all muscles to work together with proper activation and timing between them

Front 9

Core stabilization exercises

Back 9

Drawing-in maneuver, marching, two-leg floor bridge, floor prone cobra, prone iso-ab (front plank); 1-4 sets, 12-20 reps, slow 4/2/1 tempo, 90 sec rest between, draw in on all, don't hyper-extend back

Front 10

Core strength exercises

Back 10

Ball crunch, back extension, reverse crunch, cable rotation; 2-4 sets, 8-12 reps, medium speed 3/2/1-1/1/1

Front 11

Core power exercises

Back 11

Ball medicine ball pullover throw, rotation chest pass, front oblique throw, woodchop throw; 2-3 sets, 8-12 reps, fast

Front 12

Balance threshold, limits of stability

Back 12

The distance outside of the base of support that someone can go without losing control of their center of gravity

Front 13

Dynamic joint stabilization

Back 13

The ability of the kinetic chain to stabilize a joint during movement

Front 14

Multisensory condition

Back 14

Training environment that provides heightened stimulation to proprioceptors and mechanoreceptors; repetitive exposure improves balance and neuromuscular efficiency

Front 15

Controlled instability

Back 15

Training environment that is as unstable as can safely be controlled by an individual

Front 16

Balance stabilization exercises

Back 16

Little joint movement; single-leg balance, balance reach, hip internal and external rotation; single-leg lift & chop

Front 17

Progressions

Back 17

Easy to hard, simple to complex, known to unknown, stable to unstable, static to dynamic, slow to fast, two legs/arms to one, eyes open to eyes closed

Front 18

Balance strength exercises

Back 18

Movement through ROM or to point of compensation, progress knee/shin/toes; single-leg squat, squat cross touchdown- hand opposite balance leg to balance foot, squat same leg touchdown- hand opposite balance leg to non-balance foot, step-up to balance- step to step then balance, lunge to balance

Front 19

Balance power exercises

Back 19

Dynamic movement; various hops with stabilization

Front 20

Reactive training

Back 20

Exercises that use quick, powerful movements involving an eccentric contraction immedaitely followed by an explosive concentric contraction through the use of plyometrics

Front 21

Integrated performance paradigm

Back 21

To move with precision, forces must be reduced eccentrically, stabilized isometrically (developed through core and balance stabilization exercise), and then produced concentrically (stretch-shortening cycles)

Front 22

Precursors to reactive training

Back 22

Core and balance stabilization

Front 23

Rate of force production

Back 23

Ability of muscles to exert maximal force output in a minimal amount of time; the goal of reactive training, same as power

Front 24

Muscle action spectrum

Back 24

The range of muscle movements that include concentric, eccentric, and isometric actions

Front 25

Reactive stabilization exercises

Back 25

Little joint movement; squat jump, box jump up, box jump down, horizontal jump, all with stabilization 3-5 seconds; progress into frontal & transverse planes

Front 26

Reactive strength exercises

Back 26

More dynamic movement through full ROM; squat jump, tuck jump, butt kick, power step-up; 8-12 reps with no stop between

Front 27

Reactive power exercises

Back 27

Ice skater, single-leg power step-up, cones and hurdles

Front 28

Speed

Back 28

The ability to move the body in one intended direction as fast as possible

Front 29

Agility

Back 29

The abilty to accelerate, decelerate, stabilize, and change direction quickly, while maintaining proper posture

Front 30

Quickness

Back 30

Reaction time- the ability to react to a stimulus and change body position with the maximum rate of force production in all planes of motion, from all body postions, during functional activities

Front 31

SAQ

Back 31

Speed, agility, quickness

Front 32

Frontside mechanics

Back 32

Triple flexion of the leg- ankle dorsiflexion, knee flexion, hip flexion during running

Front 33

Backside mechanics

Back 33

Triple extension of the leg- ankle plantarflexion, knee extension, hip extension during running

Front 34

Muscle categories of core

Back 34

Stabilization system and movement system

Front 35

Transversopinalis

Back 35

Group of stabilizer muscles deep in the back, including the semispinais, multifidus & rotatores, whose combined action is rotation and extension of the vertebral column

Front 36

Latissimus dorsi

Back 36

A broad flat back muscle on each side of the midback connecting ribs to humerus, adducts arm downward), extends arm backward and medially (internally) rotates the front of the arm toward the body

Front 37

Erector spinae

Back 37

Varied group of long muscles and tendons that extend & laterally flex the lumbar/thoracic/cervical vertebral column

Front 38

Iliopsoas

Back 38

Group of 3 inner hip flexors important for standing, walking, and running. Flex and laterally rotate the thigh at the hip and flex the trunk and pelvis at the hip. Subject to pathological shortening especially in older people with a sedentary lifestyles and requires regular stretching to maintain normal tone.

Front 39

Hamstrings

Back 39

Group of 3 muscles of the posterior thigh (semitendinosus, semimembranosus, biceps femoris long head) that flex the knee, medially rotate the leg if the knee is flexed and extend the hip

Front 40

Hip adductors

Back 40

Group of muscles which connect the pubis to the femur, flex and pull toward the body the thigh at the hip and medially rotate the leg at the hip when the knee if flexed.

Front 41

Hip abductors

Back 41

Hip movement primarily due to gluteus medius as well as the gluteus minimus

Front 42

Rectus abdominis

Back 42

A paired muscle running vertically on each side of the anterior wall of the midsection separated by a band of connective tissue, forms 6 muscle bellies, flexes the lumbar spine

Front 43

Transversus abdominis

Back 43

Core stabilizer of anterior and lateral abdominal wall deep to internal oblique, horizontal fibers, stabilizes spine and pelvis during lifting, body’s weight-lifting belt corseting midsection, should be engaged for heavy lifts, assists in expulsion of the contents of various abdominal organs- defecation & vomiting, strengthened by vacuum exercise

Front 44

Internal obliques

Back 44

Intermediate abdominal stabilizer superficial to TVA, fibers angle up from iliac to ribs, antagonist to diaphragm aiding exhalation; flexes, same side rotates & laterally flexes vertebral column

Front 45

Lumbar Multifidus

Back 45

Long thin stabilizer muscle of the deepest layer of the back filling up the groove on each side of the processes of the vertebrae from the sacrum to the skull and consisting of many fasciculi that help to erect and rotate the spine

Front 46

Pelvic floor muscles

Back 46

Stabilizer muscles providing support for organs- bladder, intestines, the uterus (in females), and in maintenance of continence as part of the urinary and anal sphincters

Front 47

Diaphragm

Back 47

Stabilizing sheet of internal skeletal muscle that extends across the bottom of the rib cage separating the thoracic cavity from the abdominal cavity and important in respiration

Front 48

Pelvo-ocular reflex

Back 48

Protruding head during exercise can cause anterior pelvic tilt leading to muscle imbalances and decrease pelvic stabilization due to this.

Front 49

LPHC- Lumbo-pelvic hip complex # of muscles

Back 49

29

Front 50

Goal of balance training

Back 50

To continually increase the client's awareness of their limit of stability (kinesthetic awareness) by creating controlled instability

Front 51

Kinesthetic awareness

Back 51

The body's abilities to coordinate motion (such as pitching a baseball) and the body's knowing of where it is in time and space (think dancing)

Front 52

Effects of joint dysfunction

Back 52

Causes muscle inhibition causing joint injury causing swelling causing altered proprioception

Front 53

Goal of reactive training

Back 53

To increase the speed of the muscle action spectrum (eccentric deceleration, isometric stabilization, concentric acceleration), the speed at which force can be applied (power/rate of force production)