Additional misc from review

Question 1

McGill Endurance test consists of

Answer 1

(2) lateral flexions (both sides), flexion, extension test.

Question 2

Ratios for McGill

Answer 2

Ratios for flexion to extension <1,
< .75 lateral to extension,
<.05 for lateral side to side

Question 3

YMCA Bench Test

Answer 3

60 bpm, 35lbs for female. 80lbs for males. 30 reps per minute

Question 4

ACSM Muscle groups

Answer 4

upper back, lower back, hips, chest, legs. core, shoulders

Question 5

ACSM Rest between workouts

Answer 5

48 hours

Question 6

Open chain

Answer 6

Defined as a combination of successively arranged joints in which the terminal segment can move freely. In an open-chain movement, the distal aspect of the extremity, or the end of the chain farthest from the body, moves freely and is not fixed to an object.

Question 7

Examples of Open Chain Exercises:

Answer 7

• Seated leg extension
• Leg curl
• Bench Press
• Dumbbell biceps curl
• Lat Pulldown

Question 8

Closed chain

Answer 8

Exercise as a condition or environment in which the distal segment meets considerable external resistance and restrains movement. In a closed-chain movement, the distal end of the extremity is fixed, emphasizing joint compression and, in turn, stabilizing the joints.

Question 9

Examples of Closed-chain Exercises

Answer 9

• Squat
• Push-ups
• Pull-ups
• Deadlifts

Question 10

Different grips

Answer 10

• Pronated grip
• Supinated grip/Underhand grip
• Alternated grip can put a lot of stress on supinated arm
• Hook grip stronger grip because thumb is tucked

note - snatch uses a wide grip vs. clean

Question 11

Muscle group balance ratios

Answer 11

Hip extensors and flexors 1:1
Elbow extensors and flexors 1:1
Trunk extensors and flexors 1:1
Ankle inverters and everters 1:1
Shoulder extensors and flexors 3:2
Knee extensors and flexors 3:2
Shoulder internal and external rotators 3:2
Ankle plantar and dorsiflexors 3:1

*Everything is 1:1 except shoulders, knees and ankles flexors