NASM CPT Chpt 9 - Core Training Concepts

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Author:
Charlie581
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218790
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NASM CPT Chpt 9 - Core Training Concepts
Updated:
2013-05-09 13:05:41
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NASM CPT Chpt Core Training Concepts
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NASM CPT Chpt 9 - Core Training Concepts
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  1. Core
    Structures that make up the lumbo pelvic hip complex (LPHC), including the lumbar spine, the pelvic girdle, abdomen, and the hip joint.
  2. The 3 systems the core is divided into are...?
    • 1. Local Stabilization System
    • 2. Global Stabilization System
    • 3. Movement System
  3. Local Stabilization System characteristics
    • Muscles that attach directly to the vertebra
    • Primarily type I (Slow-twitch)
    • Primary Muscles: Transverse Abdominis / Internal Obliques / Multifidus / Pelvic Floor Musculature / Diaphragm
  4. Global Stabilization System characteristics
    • Muscles that attach from the pelvis to the spineĀ 
    • Primary Muscles: Quadratus Lumborum / Psoas Major / External Obliques / Portions of the Internal Obliques / Rectus Abdominus / Gluteus Medius / Adductor Complex
  5. Movement System characteristics
    • Muscles that attach the spine and/or pelvis to the extremitiesĀ 
    • Primary Muscles: Lats / Hip Flexors / Hamstring Complex / Quadriceps
  6. Core-Stabilization Exercises
    • 1. Marching
    • 2. Floor Bridge
    • 3. Floor Prone Cobra
    • 4. Prone Iso-ab
  7. Core-Strength Exercises
    • 1. Ball Crunch
    • 2. Back Extensions
    • 3. Reverse Crunch
    • 4. Cable Rotations
  8. Core-Power Exercises
    • 1. Rotation Chest Pass
    • 2. Medicine Ball (MB) pullover throw
    • 3. Front MB oblique throw
    • 4. Soccer Throw

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