NASM Core and Balance Training — Questions and Answers
Question 1: Which muscle is considered a primary component of the local (inner unit) core stabilization system?
- Transversus abdominis (Correct answer)
- Rectus abdominis
- Latissimus dorsi
- Gluteus maximus
Correct answer: Transversus abdominis
The local stabilizers include the transversus abdominis, multifidus, internal obliques, pelvic floor muscles and diaphragm. They provide segmental spinal stability.
Question 2: What is the purpose of the drawing-in maneuver?
- To maximize rectus abdominis hypertrophy
- To increase intra-abdominal pressure by holding the breath
- To activate the transversus abdominis and improve spinal stabilization (Correct answer)
- To stretch the hip flexors
Correct answer: To activate the transversus abdominis and improve spinal stabilization
The drawing-in maneuver pulls the navel toward the spine. It recruits the transversus abdominis and other local stabilizers, preparing the core for movement.
Question 3: What is the correct progression of core training in the OPT model?
- Power, strength, stabilization
- Strength, power, stabilization
- Stabilization, power, strength
- Stabilization, strength, power (Correct answer)
Correct answer: Stabilization, strength, power
Clients begin with core stabilization exercises, progress to core strength (full range of motion, dynamic movement), then to core power (rapid, explosive movements).
Question 4: Proprioception is best described as:
- The body's cumulative sensory input from mechanoreceptors that informs body position and movement (Correct answer)
- The ability of a muscle to produce maximal force
- The rate of oxygen consumption during exercise
- The elastic recoil of connective tissue
Correct answer: The body's cumulative sensory input from mechanoreceptors that informs body position and movement
Proprioception is the cumulative sensory input to the central nervous system from mechanoreceptors in joints, muscles and tendons. It allows awareness of body position and movement, and it improves with balance training.
Question 5: Which is the most appropriate way to progress a balance exercise for a client who has mastered a single-leg stance on a stable surface?
- Move to an unstable surface such as a foam pad or balance disc (Correct answer)
- Switch to a seated exercise
- Add heavy loaded plyometric jumps
- Close the eyes and add maximal-speed sprints
Correct answer: Move to an unstable surface such as a foam pad or balance disc
Balance progressions move from stable to unstable surfaces and add reaching or other challenges, while the client maintains control. Safety is kept intact by increasing difficulty gradually.
Question 6: Which muscle is part of the global (outer unit) core stabilization system?
- Multifidus
- Transversus abdominis
- Pelvic floor muscles
- External obliques (Correct answer)
Correct answer: External obliques
The global system includes the rectus abdominis, external obliques, erector spinae, latissimus dorsi and hip musculature. It transfers forces between the upper and lower body, while the local system provides segmental stability.
