NASM CES flashcards

32 cards. Read the term and the definition here. The deck at the top of this page is optional.

Corrective Exercise Continuum

Four sequential steps: inhibit, lengthen, activate, integrate; each step addresses a specific soft-tissue or neuromuscular dysfunction found during the assessment.

Cumulative injury cycle

A repeating sequence of tissue trauma, inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalance that leaves tissue vulnerable to further injury.

Altered reciprocal inhibition

A tight or shortened agonist reduces neural drive to its functional antagonist; for example, a tight hip flexor decreases gluteus maximus activation.

Synergistic dominance

When a synergist muscle takes over the function of a weak or inhibited prime mover, it can become overactive and alter joint motion.

Relative flexibility

The body tends to move along the path of least resistance, so stiffness at one joint causes compensatory motion at an adjacent joint.

Davis's law

Soft tissue such as muscle, tendon, and fascia remodels and adapts along the lines of mechanical stress placed upon it.

Length-tension relationship

A muscle produces its greatest force at optimal resting length; chronic shortening or lengthening changes force output and joint motion.

Neuromuscular efficiency

The ability of the nervous system to recruit the correct muscles, in the correct order, with the right amount of force to produce optimal force-couple relationships.

Overhead squat assessment

Five repetitions with arms overhead holding a dowel, feet shoulder-width and toes forward, viewed from the front and side to identify movement compensations.

Knees move inward

Overhead squat compensation with overactive adductors, TFL, vastus lateralis, and short-head biceps femoris, and underactive gluteus medius, gluteus maximus, and vastus medialis oblique.

Arms fall forward

Overhead squat compensation caused by overactive latissimus dorsi, pectoralis major and minor, and teres major with underactive lower trapezius, rhomboids, serratus anterior, and posterior deltoid.

Excessive forward lean

Overhead squat compensation with overactive soleus, gastrocnemius, hip flexor complex, and abdominals, and underactive gluteus maximus, erector spinae, and anterior tibialis.

Low back arches

Overhead squat compensation with overactive hip flexor complex, erector spinae, and latissimus dorsi, and underactive gluteus maximus, hamstrings, and intrinsic core stabilizers.

Feet turn out

Overhead squat compensation with overactive soleus, lateral gastrocnemius, short-head biceps femoris, and TFL, and underactive medial gastrocnemius, medial hamstrings, and gluteus medius.

Single-leg squat assessment

A dynamic screen performed on one leg that reveals knee valgus, foot turning out, hip hiking, or excessive forward lean that a bilateral squat may conceal.

Static posture assessment

Visual inspection from anterior, lateral, and posterior views, checking foot and ankle, knee, lumbo-pelvic-hip complex, shoulder, and head alignment in that order.

Self-myofascial release

The inhibit step: pressure from a foam roller or ball held on a tender area for 30-60 seconds reduces muscle tension through autogenic inhibition.

Static stretching

The lengthen step: holding a muscle at end range for 30-60 seconds for 1-2 repetitions increases extensibility through Golgi tendon organ mediated relaxation.

Isolated strengthening

The activate step: 1-2 sets of 5-10 repetitions with a 1-2 second isometric hold and slow tempo to re-activate an underactive or inhibited muscle.

Dynamic integration

The integrate step: 1-2 sets of 5-10 repetitions of a controlled whole-body movement that retrains the newly activated muscle to function within the kinetic chain.

Autogenic inhibition

A neural mechanism in which sustained tension on the Golgi tendon organ, as in foam rolling or static stretching, reduces muscle spindle activity and lowers tension.

Reciprocal inhibition

A mechanism by which contracting or stretching one muscle reduces neural drive to its antagonist, allowing greater range of motion at the joint.

Hold-relax stretching

A neuromuscular stretching technique: move to end range, isometrically contract the muscle for 3-10 seconds, relax, then stretch for 20-30 seconds.

Foam rolling contraindications

Avoid self-myofascial release over acute inflammation, open wounds or skin infection, varicose veins, bruised areas, and the abdomen or low back during pregnancy.

Corrective block duration

A corrective exercise block typically runs 4-6 weeks, performed 2-4 times per week for roughly 10-15 minutes before the main resistance training session.

Session sequencing rule

Within any corrective session the four steps always follow the same order: inhibit, then lengthen, then activate, then integrate.

Acute variables

The program variables set for every exercise: repetitions, sets, training tempo, rest interval, load, and exercise selection.

Stabilization tempo

The 4/2/1 tempo used for corrective and stabilization exercises: four seconds eccentric, two seconds isometric hold, one second concentric.

Corrective progression rule

Advance only after reassessment shows the compensation resolved; increase repetitions first, then sets, then complexity or range, then load.

Reassessment interval

Repeat the same screening test at approximately four-week intervals and progress or regress the corrective program based on the change in compensations.

Corrective warm-up integration

The corrective block can replace the general warm-up, performed immediately before strength work so the newly activated muscles are used while still facilitated.

Assessment-driven exercise selection

Screening findings determine selection: overactive muscles receive inhibit and lengthen work, while underactive muscles receive activate and integrate work.