NASM 6th Edition chapter 9 – Core Training Concepts

NASM study guide chapter 9

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Contents:

Chapter 9 NASM study guide

Three important definitions

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

Draw in maneuver: Where you draw your navel to your spine without spinal flexion. This helps to activate the inner unit of the core for stability.

Bracing: Bracing is contracting the outer muscle units. Imagine trying to squeeze everything out of your stomach by taking a deep breath, holding it and then pushing out. Clients should be practicing abdominal bracing while strength training with weights.

Local stabilization system

  • Muscles that attached to the vertebrae.
  • Consist mainly of type I slow twitch fibers.
  • Provide support from one vertebra to another vertebra and are responsible for intersegmental and intervertebral stability.
  • Helps with postural and proprioception control
  • Consists of the muscles: internal obliques, pelvic floor muscles, lumbar multifidis, diaphragm, and transverse abdominis.

Global stabilization system

  • Muscles that connect from the pelvis to the spine.
  • It moves loads between the upper and lower extremities.
  • Provides stability for the spine and pelvis.
  • Provide stabilization as well as eccentric control for the core especially for functional movements.
  • Consists of the muscles: gluteus medius, psoas major, External obliques, portions of the internal oblique, adductor complex, rectus abdominis, and quadratus lumborum.

The muscles of the core

  • All of the muscles mentioned above in the local and global stabilization systems
  • Muscles that attached the pelvis and/or spine to the arms and legs (extremities)
  • Responsible primarily for the shortening of muscles (Concentric force production) and lengthening of muscles (eccentric deceleration) for dynamic activities.
  • In addition to the muscles above, it consists of the latissimus dorsi, quadriceps, hamstring complex as well as hip flexors.

The progression and regression of core exercises

In order to understand the regression and progression of core exercises, you need a good understanding of the OPT training model as well as which exercises go in each phase.

Core training in each stage of the OPT model

Stabilization core training: 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.

Strength core training: 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.

Power core training: 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.

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Chapter 9 NASM quiz

Quiz Answer Key


Q1:  Which of the following is not a primary muscle of the global stabilization system?
A1:   Latissimus dorsi

Q2:  The core stabilizers are made up of primarily what type of muscle fiber?
A2:  Type I

Q3:  Core-stabilization exercises are performed in which phases of the OPT model?
A3:  Phase 1

Q4:  The “reverse crunch” is considered what type of core exercise?
A4:   Core-strength

Q5:  A “floor prone cobra” is considered what type of exercise?
A5:  Core-stabilization

Q6: A “floor prone cobra” is considered what type of exercise?
A6: Core-stabilization

Q7:  A “rotation chest pass” is considered what type of exercise?
A7:  Core-power

Q8:  True or false: The local stabilization system consists of muscles that are predominantly prime movers of the lumbo-pelvic-hip complex (LPHC).
A8:  False

Q9:  True or false: Core stabilization training exercises should focus on absolute strength gains, speed, and power.
A9: False

NASM flashcards for chapter 9

  • Sophie Mayne says:

    Hello! Cost is a huge problem for me, however discipline and self study are not. Is it possible to buy the materials and study on my own then pay to take the exam? Or is this impossible, or possible but not advised?

    If possible, where do I start making sure I have the most recent, up to date manuals? In Europe, where I currently am, most need me to complete case studies and portfolios as well as an exam. Is this the same in the US (where I will be for the following year)?

    • Tyler Read says:

      Hello Sophie,
      For the national Academy of sports medicine exam, all you will need to do is go into a test taking facility and answer 120 multiple-choice questions. Although this may seem easy, this is not the easiest exam. What I suggest is picking up the most recent form of the textbook ( the sixth edition) and you can start studying that way with some good study materials. I recommend the Trainer Academy study materials as they have helped hundreds of my students. And yes you are correct, you do not need to purchase the exam right away. Like I said you could just get the textbook and the study materials and be on your way studying before you even need to purchase the exam itself. Here is a link to the Trainer Academy materials: https://traineracademy.org/nasm/

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