Ch. 10 Muscular Training Assessments

Question 1

What muscles are shortened (hypertonic) in lordosis posture?

Answer 1

hip flexors, lumbar extensors

Question 2

What muscles are shortened in kyphosis posture?

Answer 2

chest, shoulders, lats, neck extensors

Question 3

What muscles are shortened in flat back posture?

a) rectus abdominis, hip flexors
b) rectus abdominis, upper back extensors, neck extensors, ankle plantar flexors
c) hamstrings, upper back extensors

Answer 3

rectus abdominis, upper back extensors, neck extensors, ankle plantar flexors

Question 4

What muscles are shortened in sway back posture?

a) hamstrings, posterior obliques, lumbar extensors, neck extensors
b) hamstrings, iliacus, psoas major
c) rectus femoris, neck flexors

Answer 4

hamstrings, posterior obliques, lumbar extensors, neck extensors

Question 5

What are some key deviations of the spine/shoulders?

Answer 5

shoulders not level
asymmetry
protraction
winging

Question 6

An anterior tilt occurs in individuals with tight ____ and lengthened _____

Answer 6

hip flexors, extensors

Question 7

An anterior pelvic tilt will increase ____ in the spine

Answer 7

lordosis

Question 8

If it is observed that a clients shoulders are not level, it might indicate tightness in the

Answer 8

upper traps, levator scapulae and rhomboids

Question 9

If a personal trainer notices a medially rotated humerus it might indicate

Answer 9

tightness in the pec major, lats and subscapularis muscles

Question 10

What muscles do you expect are tight in client with a forward head position

Answer 10

cervical extensors, upper trapezius, levator scapulae

Question 11

The Thomas test is used to assess

Answer 11

hip flexor length

Question 12

What might cause a hip adduction postural deviation?

Answer 12

Limb length discrepancy or sleeping on one side

Question 13

What muscles might be tight in an individual with an anterior pelvic tilt?

Answer 13

hip flexors

Question 14

What muscles might be tight in an individual with a posterior pelvic tilt?

Answer 14

Rectus abdominis/hamstrings

Question 15

If an individual presents with kyphosis and a depressed chest which muscles might be tight?

Answer 15

Shoulder adductors, chest (pecs minor) rectus abdominis, internal obliques

Question 16

The passive straight leg raise stretch tests

Answer 16

hamstring length

Question 17

What muscles are lengthened (inhibited) in lordosis posture?

Answer 17

hip extensors, external obliques

Question 18

What muscles are lengthened (inhibited) in kyphosis posture?

Answer 18

upper back extensors, scapular stabilizers, neck flexors

Question 19

What muscles are lengthened in flat back posture?

a) iliacus/psoas major, internal obliques, lumbar extensors, neck flexors
b) iliacus/psoas major, external obliques, neck extensors
c) hamstrings, external obliques

Answer 19

iliacus/psoas major, internal obliques, lumbar extensors, neck flexors

Question 20

What muscles are lengthened in sway back posture?

Answer 20

iliac/psoas major, rectus femoris, external oblique, upper back extensors, neck flexors

Question 21

What is lordosis posture?

Answer 21

An increased anterior lumbar curve and anterior tilt of the pelvis.

Question 22

What is kyphosis posture?

Answer 22

An increased posterior thoracic curve with rounded shoulders and depressed chest.

Question 23

What is flat back posture?

Answer 23

A decreased anterior lumbar curve with posterior pelvis tilt.

Question 24

What is sway back posture?

Answer 24

A decreased anterior lumbar curve and increased posterior thoracic curve

Question 25

Muscular Power takes what two performance factors into account?

Answer 25

Force and velocity

Question 26

Clients working out in hot weather should drink

Answer 26

7-10 oz every 10-20 minutes

Question 27

Intensity of linear drills increases in the following progression:

Answer 27

jumping in place
single linear jumps
multiple linear jumps 
multidirectional jumps
hops and bounds 
depth jumps

Question 28

Undulating periodization models

Answer 28

Provide different training protocols each 2-4 week microcycle

Question 29

What are the levels of plyometric contacts

Answer 29

beginner - 80-100
intermediate - 100-120
advanced - 120- 140