NESTA Core Conditioning flashcards

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

Local core system

Deep muscles attaching directly to the spine and pelvis: transversus abdominis, multifidus, pelvic floor, and diaphragm. They provide segmental stiffness and control rather than large torque production.

Global core system

Superficial muscles that produce trunk motion and transfer load between the pelvis and thorax, including rectus abdominis, external oblique, erector spinae, and quadratus lumborum.

Intra-abdominal pressure

Pressure generated within the abdominal cavity when the diaphragm, pelvic floor, and abdominal wall co-contract. It assists spinal unloading and stiffness during lifting tasks.

Thoracolumbar fascia tension

Tension created when transversus abdominis and internal oblique pull on the thoracolumbar fascia, increasing spinal stiffness and contributing to segmental stability during load.

Moment arm

Perpendicular distance from a joint's axis to a muscle's line of pull. A longer moment arm increases torque production for the same force output.

Prone plank hold norm

A common endurance benchmark for trained adults is roughly 60 to 120 seconds. The test ends when the lumbar spine extends or the hips sag.

Side plank asymmetry

A left-to-right hold-time difference greater than about 10 percent suggests unilateral lateral chain endurance deficit and should guide exercise selection.

Biering-Sorensen test

Isometric back extension hold used to assess lumbar extensor endurance. Healthy adults commonly reach 90 to 150 seconds; values near 60 seconds suggest deficit.

Active straight leg raise

Supine screen for lumbopelvic dissociation. Watch for anterior pelvic tilt or lumbar extension substituting for hip flexion during the raise.

Red flag screening

Night pain, unexplained weight loss, neurological deficits, or bowel and bladder changes require medical referral before any loaded core testing proceeds.

Feed-forward postural adjustment

Anticipatory trunk muscle activation occurring roughly 30 to 50 milliseconds before voluntary limb movement. Delayed onset is associated with recurrent low back pain.

Anti-extension exercise

Exercise that resists lumbar extension while limbs move, such as the dead bug. It trains the trunk to hold a neutral spine under a lengthening lever.

Anti-rotation exercise

Exercise that resists trunk rotation, such as the Pallof press. The pelvis and thorax stay square while the arms extend against cable resistance.

Anti-lateral flexion

Exercise that resists side bending, such as the side plank or suitcase carry. It targets the lateral chain, including the obliques and quadratus lumborum.

Motor control progression

Sequence of establishing segmental control unloaded, then adding load, then speed, then perturbation. Each stage is mastered before the next variable is introduced.

Proximal stability

The principle that trunk and shoulder-girdle control must be sufficient before distal limb mobility is loaded, preventing compensatory load transfer to the spine.

Dead bug progression

Anti-extension drill progressed by lengthening the lever (arms overhead), adding a contralateral load, extending hold time, or slowing tempo while the lumbar spine stays neutral.

Pallof press execution

Stand side-on to a cable, hold the handle at the chest, then press forward and return while resisting rotation. The pelvis and shoulders remain square throughout.

Plank progression ladder

Knee plank, full plank, plank with arm lift, plank with leg lift, then unstable surface. Only one variable changes at a time to keep the demand controlled.

Loaded carry

Walking while holding weight at the side or in front. It trains anti-lateral flexion, grip endurance, and trunk integration with gait under load.

Endurance prescription

For core endurance, use 2 to 4 sets of 30 to 60 second holds or 12 to 20 reps, keeping the spine neutral and breathing continuously.

Core session sequencing

Place demanding core work at the end of a session or in a separate block. Heavy core fatigue before compound lifts degrades bracing quality and lifting performance.

Deload trigger

Reduce volume roughly 40 to 50 percent when two consecutive sessions show degraded hold times, form breakdown under load, or soreness lasting beyond 72 hours.

Undulating progression

Alternating higher-volume and higher-intensity core days within the same week. Suited to advanced clients who tolerate frequent variation in training stimulus.

Specificity rule

The core program should mirror the sport's contraction type: isometric for grappling and skiing, dynamic rotational work for throwing and golf.

Core retest interval

Repeat benchmark measures such as plank hold time, side plank asymmetry, and carry distance every 4 to 6 weeks to inform periodization decisions.

Osteoporosis contraindication

Avoid end-range spinal flexion and rotation in clients with low bone density. Favor neutral-spine isometrics and extension-biased loading instead.

Pregnancy supine caution

Beyond the first trimester, supine exercise may reduce venous return. Substitute side-lying, seated, or standing core variations for the client.

Diastasis recti restriction

Avoid crunches, sit-ups, and heavy Valsalva until clinical clearance. Prioritize transversus abdominis activation and breathing coordination instead.

Radiculopathy referral

Progressive weakness, numbness, or bowel and bladder changes accompanying low back pain require medical referral rather than continued core training.

External coaching cue

A cue focused on the outcome or environment, such as pushing the floor away. It often produces faster movement change than internal anatomical cues.

Scope of practice

Trainers prescribe exercise and coaching, not diagnosis or treatment. Pain, injury, and rehabilitation concerns are referred to a physician or physical therapist.