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Flashcards in systems/core/balance Deck (10)
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1
Q

local stabilization system

A
attach directly to vertebrae
TIM-PD
Transverse abdominis
internal oblique
multifidus
pelvic floor
diaphragm
mainly type 1 slow twitch fibers
2
Q

global stabilization system

A
attach pelvis to spine
Q-PERGA
quadratus lumborum
psoas major
external oblique
rectus abdominis
gluteus medius
adductor complex
moves load between upper and lower extremities
3
Q

movement system

A
attach spine and/or pelvis to extremities
LAT/HIP/HAM/QUAD
latissimus dorsi
hip flexors
hamstring complex
quadriceps
4
Q

core

A

All of the muscles that attached to or pass the joints in the lumbar pelvic complex.

5
Q

stabilization phase core exercise

A

Mostly done with stability balls or isometric holds. Between 12 and 20 repetitions, with a slow tempo, 0 to 90 seconds of rest and 1-4 sets. Example: floor prone cobra.

6
Q

strength phase core training

A

Include physically moving from the core, 8 to 12 repetitions, medium tempo, 0 to 60 seconds of rest and 2 to 3 sets. Example: reverse crunch.

7
Q

power core training

A

explosive movements including throwing medicine balls, 8 to 12 repetitions, 0 to 60 seconds of rest for 2 to 3 sets. Example: rotation chest pass.

8
Q

stabilization balance

A

In this phase, there is no bending of the support hip or leg. It consists of 12 to 20 repetitions (or 6 to 10 on a single leg), with 0 to 90 seconds of rest and at a slow tempo.

9
Q

strength balance

A

The strength phase includes bending at the knee or hip of the support leg. Some examples are toe touches, or unilateral squats. These are done for 8 to 12 repetitions, with a 0 to 60-second rest, and at a moderate tempo.

10
Q

power balance

A

The power phase includes hopping on the support leg (planted leg), is done for approximately 8 to 12 repetitions, 0 to 60 seconds of rest and at a moderate tempo as well. Imagine doing single leg jumps on the box.