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Corrective Exercise Specialist > Chapter 1-4 > Flashcards

Chapter 1-4 Flashcards

1
Q

What term is used to describe how the CNS integrates sensory information with previous experiences?

Motor behavior

Motor control

Motor learning

Motor development

A

Motor control

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2
Q

Keeping the RI model in mind, excessive forward lean of the trunk that occurs during the descent phase of a squat may be the result of which of the following impairments?

Reduced flexibility of the quadratus lumborum.

Reduced mobility of the cervical spine.

Limited dorsiflexion of the ankles.

Reduced flexibility of the anterior tibialis.

A

Limited dorsiflexion of the ankles.

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3
Q

Which of the following is an example of a stabilizing muscle role?

The triceps brachii contracting along with the pectoralis major during a bench press movement.

The gluteus maximus contracting during hip extension.

The muscle of the rotator cuff contracting along with the deltoids during an overhead shoulder press.

The rectus femoris contracting during hip extension.

A

The muscle of the rotator cuff contracting along with the deltoids during an overhead shoulder press.

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4
Q

What term describes a muscle acting as a primary mover?

Antagonist

Agonist

Synergist

Stabilizer

A

Agonist

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5
Q

Which global muscle subsystem functions in the transverse plane and helps stabilize the front side of the LPHC?

Lateral

Deep longitudinal

Anterior oblique

Posterior oblique

A

Anterior oblique

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6
Q

What term defines the cumulative change in motor behavior over a person’s entire lifetime?

Sensory information

Motor development

Motor learning

Proprioception

A

Motor development

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7
Q

Which global muscle subsystem activates synergistically to control movement in the frontal plane?

Lateral

Deep longitudinal

Posterior oblique

Anterior oblique

A

Lateral

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8
Q

The supraspinatus is responsible for which eccentric action?

Shoulder external rotation

Abduction of the arm

Stabilizes the shoulder girdle

Adduction of the arm

A

Adduction of the arm

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9
Q

What muscle changes may occur as a result of a chronically inhibited neural drive?

Force production is increased as a result of the inhibited muscle being overactive.

Force production is reduced as a result of the inhibited muscle being overactive.

The muscle on the opposing side of the joint would pull it into a lengthened state.

The muscle on the opposing side of the joint would pull it into a shortened state.

A

The muscle on the opposing side of the joint would pull it into a lengthened state.

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10
Q

What process describes the ability of the CNS to interpret sensory information as needed to execute the proper motor response?

Muscle synergy

Sensorimotor integration

Knowledge of performance

Augmented feedback

A

Sensorimotor integration

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11
Q

During a bench press exercise, which muscle synergy is occurring?

Activation of biceps brachii as the agonist with pectoralis major and anterior deltoid assisting synergistically.

Activation of the pectoralis major as an agonist with the triceps brachii and anterior deltoid assisting synergistically.

Activation of the triceps brachii as the agonist with pectoralis major and anterior deltoid assisting synergistically.

Activation of the triceps brachii as the agonist with the posterior deltoid and middle trapezius assisting synergistically.

A

Activation of the pectoralis major as an agonist with the triceps brachii and anterior deltoid assisting synergistically.

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12
Q

What term is used to describe deviations from ideal posture that can be observed when standing still?

Pattern overload

Movement impairments

Static malalignments

Dynamic malalignments

A

Static malalignments

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13
Q

Which global subsystem stabilizes the sacroiliac joint and is activated in part by the biceps femoris, increasing tension on the sacrotuberous ligament?

Posterior oblique

Lateral

Anterior oblique

Deep longitudinal

A

Deep longitudinal

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14
Q

Which of the following muscles serve to decelerate knee flexion and hip extension?

Tensor fascia latae

Psoas

Gluteus maximus

Rectus femoris

A

Rectus femoris

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15
Q

What term is used to describe the form of feedback whereby a fitness professional notes abnormal movement during a squat and asks the client if they felt or saw anything abnormal?

Internal feedback

Knowledge of performance

Knowledge of results

Sensorimotor integration

A

Knowledge of performance

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16
Q

What is defined as the human movement system’s relative ability to produce, reduce, and dynamically stabilize forces in all three planes of motion?

Movement compensation

Neuromuscular efficiency

Joint motion

Internal feedback

A

Neuromuscular efficiency

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17
Q

What term is used to describe the independent and interdependent alignment and function of all components of the human movement system at any given moment?

Functional efficiency

Posture

Force-couple

Proprioception

A

Posture

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18
Q

How does proprioception influence movement?

Afferent information from internal feedback is delivered to the central nervous system for use in monitoring and manipulating movement.

Afferent information from external feedback is sent directly to the muscular system for manipulating movement.

Afferent information from external feedback is delivered directly to the central nervous system to use in monitoring and manipulating movement.

Afferent information from internal feedback is delivered directly to the muscular system to use in monitoring and manipulating movement.

A

Afferent information from internal feedback is delivered to the central nervous system for use in monitoring and manipulating movement.

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19
Q

Which of the following muscles inserts via the Achilles tendon?

Anterior tibialis

Hamstrings

Posterior tibialis

Gastrocnemius

A

Gastrocnemius

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20
Q

What concept should be used to describe how a lack of hip mobility may be responsible for a client experiencing low back pain?

Structural efficiency

Regional interdependence

Functional efficiency

Force-couple

A

Regional interdependence

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21
Q

Dysfunction in intrinsic core stabilizers (transverse abdominis and multifidus) can result in which of the following?

Reduced ability to transfer forces from the lower extremity to the lumbo-pelvic region.

SIJ instability and low back pain.

Reduced force generation during movement.

Increased intersegmental stability.

A

SIJ instability and low back pain.

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22
Q

Which of the following represents ideal posture when observing the five kinetic chain checkpoints?

Knees in line with the fourth and fifth toe.

Knees in line with second and third toes of each foot.

Shoulder positioned anterior to the ears.

Hips level in frontal plane with a posterior pelvic tilt.

A

Knees in line with second and third toes of each foot.

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23
Q

Which of the following would be an example of an agonist muscle role?

The triceps brachii contracting during elbow flexion.

The biceps brachii contracting during elbow flexion.

The hamstrings contracting during hip extension.

The rectus femoris contracting during hip extension.

A

The biceps brachii contracting during elbow flexion.

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24
Q

Performing a walking pattern with or without resistance is an example of activation for which subsystem?

Lateral

Posterior oblique

Anterior oblique

Deep longitudinal

A

Deep longitudinal

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25
Q

Which muscle should be strengthened in a fitness program for a client with a lack of lumbar stabilization?

External obliques

Rectus abdominis

Multifidus

Erector spinae

A

Multifidus

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26
Q

What would occur if the resting length of a muscle is shorter than it should be?

Length tension relationships will be normal.

The amount of available actin on myosin cross-bridging is reduced.

The amount of available actin on myosin cross-bridging is increased.

Force output is increased.

A

The amount of available actin on myosin cross-bridging is reduced.

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27
Q

Which of the following muscles serves to decelerate tibial internal rotation and knee extension?

Gastrocnemius

Semimembranosus

Biceps femoris

Peroneus longus

A

Biceps femoris

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28
Q

What term is used to describe reduced neural drive to an antagonist muscle when an agonist muscle contracts?

Cross-bridging

Reciprocal inhibition

Sensorimotor integration

Muscle imbalance

A

Reciprocal inhibition

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29
Q

Which of the following concepts states that soft tissue will model along the lines of stress?

Length-tension relationship

Reciprocal inhibition

Davis’s law

Upper crossed syndrome

A

Davis’s law

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30
Q

Pressure exerted by a myofascial tool is a product of diameter and which of the following?

Density

Depth

Texture

Area of the body

A

Density

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31
Q

Which of the following is a contraindication for the use of self-myofascial rolling?

Osteoporosis

Pregnancy

Scoliosis

Older adults

A

Osteoporosis

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32
Q

How long should a user hold on an uncomfortable spot when applying self-myofascial rolling?

They should not hold at all

0-30 seconds

​​​​​​​30-60 seconds

3 minute

A

​​​​​​​30-60 seconds

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33
Q

What is the recommended range of frequency (days per week) for self-myofascial rolling?

Performing myofascial rolling between one and three times per week may be enough to experience benefits.

Performing myofascial rolling only on the days training may be enough to experience benefits.

There are no recommendations for frequency of self-myofascial rolling.

Performing myofascial rolling between two and five times per week may be enough to experience benefits.

A

Performing myofascial rolling between two and five times per week may be enough to experience benefits.

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34
Q

What is a common neurophysiological effect that myofascial rolling creates for tissue relaxation?

Decreased blood flow to the myofascia

Increased viscosity in the myofascia

Increased myofascial adhesions

Greater myofascial relaxation or “stretch tolerance”

A

Greater myofascial relaxation or “stretch tolerance”

35
Q

Myofascial rolling is classified as what type of intervention?

Compression

Strengthening

Therapeutic modality

Stretching

A

Compression

36
Q

Which is a common myofascial intervention used by professionals and clients?

Battle ropes

Foam roller

Resistance bands

Bosu

A

Foam roller

37
Q

A corrective exercise client is going to use the myofascial roller to inhibit overactive tissues. What is the recommended length of time to hold direct pressure on a target tissue?

2 to 5 minutes

90 to 120 seconds

70 to 90 seconds

30 to 60 seconds

A

30 to 60 seconds

38
Q

A fitness professional observes his client rolling out his lumbar spine with a hard density foam roller. What should he recommend to the client?

That rolling the lumbar spine is a contraindication and should be avoided.

Recommend a soft-density roller for the lumbar spine.

Recommend a moderate-density roller for the lumbar spine.

Demonstrate the proper method of rolling on the lumbar spine to help the client avoid injury.

A

That rolling the lumbar spine is a contraindication and should be avoided.

39
Q

What is the most common way to use a self-myofascial foam roller?

The fitness professional rolls the client with a roller device.

The client stands on the foam roller for balance.

The client leans against the wall to use the foam roller.

The client applies bodyweight pressure by lying on the roller in different positions.

A

The client applies bodyweight pressure by lying on the roller in different positions.

40
Q

What is a potential problem with using a sports ball, such as a lacrosse ball, as a myofascial ball?

A lacrosse ball may be too soft to be effective.

A lacrosse ball may have too much surface area to be effective.

A new user will have difficulty regulating the pressure applied when rolling some areas.

A new user will not be able to apply enough pressure.

A

A new user will have difficulty regulating the pressure applied when rolling some areas.

41
Q

Which of the following best describes how to introduce tissue movement with the myofascial roller?

Perform quick active movements while continuously rolling back and forth on the target tissue.

Perform active movements such as flexion/extension while maintaining pressure.

Roll in a slow continuous motion for 60 seconds.

Perform passive movements such as trainer assisted flexion/extension while maintaining pressure.

A

Perform active movements such as flexion/extension while maintaining pressure.

42
Q

Which modality creates a tangential shearing or wringing-towel effect by creating compression around the muscle group and then adding movements to improve mobility?

Myofascial rolling

Myofascial flossing

Instrument-Assisted Soft Tissue Mobilization (IASTM)

Cupping

A

Myofascial flossing

43
Q

What is a common compensation when using the myofascial roller in a prone position?

Excessive arch in the lumbar spine

Posterior pelvic tilt

Knee valgus

Toes turning out

A

Excessive arch in the lumbar spine

44
Q

What is the recommended number of active movements to include in Step 2 of the myofascial rolling program?

1 to 3

2 to 3

4 to 6

7 to 10

A

4 to 6

45
Q

What is an important consideration regarding the “ideal amount of pressure” needed for a positive response?

The user should take as much pressure as tolerable.

The user’s experience with myofascial rolling.

How much pressure the user believes they can tolerate.

The user’s goals.

A

The user’s experience with myofascial rolling.

46
Q

Researchers suggested which of the following regarding research on most effective self-myofascial rolling programs?

According to the research, the most effective programs are when the user rolls twice per week.

There is currently a lack of consensus on optimal myofascial rolling programs.

The current recommendation is to use the myofascial roller on areas that feel tight for the best results.

According to research, the most effective programs are when the user rolls everyday for more than 15 minutes.

A

There is currently a lack of consensus on optimal myofascial rolling programs.

47
Q

Which best describes a component of pressure exerted by a myofascial roller?

The roller’s texture

The speed of rolling

The roller’s diameter

The roller’s temperature

A

The roller’s diameter

48
Q

A new client, Tommy, is just learning to use the myofascial roller. He asks how much pain should be felt while performing Step 1 of the myofascial rolling program. What is the best response?

There should be no discomfort.

There should be some discomfort, but he should be able to relax and breathe.

Instruct Tommy to hold his breath and apply as much pressure as tolerable to the roller.

There should be maximal discomfort.

A

There should be some discomfort, but he should be able to relax and breathe.

49
Q

Which modality uses suction to promote the movement of blood and other fluids through the tissues?

Myofascial flossing

Myofascial rolling

Cupping

Instrument-Assisted Soft Tissue Mobilization (IASTM)

A

Cupping

50
Q

A client is in her second trimester of pregnancy and wants to foam roll her legs and upper back. What should the fitness professional consider before recommending the myofascial intervention?

The fitness profession should have the patient sign a waiver before they begin myofascial rolling.

The fitness professional should consult the MD.

The fitness professional should recommend that a relative is present to help monitor the client during a myofascial rolling session.

The fitness professional should proceed with caution and check with the client during the intervention.

A

The fitness professional should consult the MD.

51
Q

Which of the following best describes how to introduce tissue movement with the myofascial roller?

Roll in a slow continuous motion for 60 seconds.

Perform active movements such as flexion/extension while maintaining pressure.

Perform passive movements such as trainer assisted flexion/extension while maintaining pressure.

Perform quick active movements while continuously rolling back and forth on the target tissue.

A

Perform active movements such as flexion/extension while maintaining pressure.

52
Q

Why is a textured myofascial roller theorized to be more effective than a flat myofascial roller?

The textured roller may roll quicker and may be generating more friction than a smooth roller.

The texture roller exerts significantly more pressure to the tissue than a smooth one.

The textured roller was no different than the smooth roller.

The textured roller may distort or “move” the tissues more than a smooth roller.

A

The textured roller may distort or “move” the tissues more than a smooth roller.

53
Q

David is a 75-year-old retiree looking to get back in shape. After performing assessments, the Corrective Exercise Specialist decides he needs to inhibit and lengthen his calves. However, David tells the specialist that he is not comfortable using the myofascial roller. What represents the best response?

Tell David that he will not get satisfactory results if he does not roll.

Avoid making David to roll.

Tell David that he must speak with a doctor to get out of rolling.

Avoid working with David if he refuses to roll.

A

Avoid making David to roll.

54
Q

What is one potential limitation to using handheld myofascial rollers?

Most require the use of one hand and generating sufficient pressure is difficult.

Most are constructed of material that is too soft to use on muscles.

Most are constructed of material that is too dense to use on muscles.

Most require the use of both hands and rolling is limited to the lower extremities.

A

Most require the use of both hands and rolling is limited to the lower extremities.

55
Q

Which is a benefit to having a shorter myofascial roller?

A short myofascial roller can reach hard-to-reach areas and target specific tissues.

A short myofascial roller is more effective.

A short myofascial roller is easier to pack into a gym bag.

A short myofascial roller may feel more comfortable and stable.

A

A short myofascial roller is easier to pack into a gym bag.

56
Q

If the client has an underlying medical conditions that could be a contraindication, what is the best course of action before having them use a self-myofascial roller?

The fitness professional simply has the client sign a waiver prior to doing the intervention.

The client should be cleared through an appropriately licensed medical professional before proceeding with any myofascial techniques.

The fitness professional gets clearance by their manager.

The client tries the myofascial technique for 2 weeks to see how they tolerate the intervention.

A

The client should be cleared through an appropriately licensed medical professional before proceeding with any myofascial techniques.

57
Q

What type of myofascial intervention is Instrument-Assisted Soft Tissue Mobilization?

It is a type of stretching technique that improves myofascial mobility.

It is a type of myofascial rolling technique administered by the fitness professional.

It is a myofascial technique that is considered part of acupuncture and cupping.

It is a specialized technique that uses instruments to provide a mobilizing effect on the myofascia.

A

It is a specialized technique that uses instruments to provide a mobilizing effect on the myofascia.

58
Q

A client had a knee surgery 3 weeks ago and wants to use a myofascial roller to decrease their hamstring discomfort. What should the fitness professional consider before prescribing the intervention?

The client can roll over the knee region as long as there is little to no pain.

Myofascial rolling after a recent surgery is only a precaution. The client is clear to roll.

Myofascial rolling may be contraindicated and the client should discuss with their physician first.

The client is clear to perform all myofascial interventions.

A

Myofascial rolling may be contraindicated and the client should discuss with their physician first.

59
Q

How many repetitions are recommended for static stretching?

0 to 1

1 to 4

3 to 5

6 to 8

A

1 to 4

60
Q

How many repetitions are recommended for neuromuscular stretching?

0 to 1

1 to 3

2 to 4

3 to 5

A

1 to 3

61
Q

Which receptor is activated by tension exerted on the muscle tendon and muscle?

Pacinian corpuscle

Golgi tendon organ (GTO)

Merkle disc

Ruffini ending

A

Golgi tendon organ (GTO)

62
Q

Jenny, a client, was diagnosed with Fibromyalgia 6 months ago. She wants to begin a stretching program. What are the considerations before starting a program with her?

Fibromyalgia is considered a precaution and stretching should be done with caution.

Fibromyalgia results in muscle tightness. Aggressive stretching should be done.

Fibromyalgia is consider a chronic pain condition. Ballistic stretching should not be done.

Fibromyalgia effects the myofascia. Neuromuscular stretching should not be done.

A

Fibromyalgia is considered a precaution and stretching should be done with caution.

63
Q

What type of stretching can lead to decreased incidences of muscle and tendon injury?

Short-term neuromuscular stretching

Long-term static stretching

Short-term static stretching

Long-term dynamic stretching

A

Long-term static stretching

64
Q

What types of injuries might static stretching be most effective at reducing?

Tendonitis

Ligament sprains

Bone fractures

Musculotendinous strains

A

Musculotendinous strains

65
Q

A Corrective Exercise Specialist is implementing a static stretching program with a youth basketball team. What are the recommended acute training variables this type of stretching?

Hold 20-30 seconds, 4-6 repetitions, twice a week

Hold 20-30 seconds, 1-4 repetitions, daily

Hold 15-30 seconds, 6-8 repetitions, once a week

Hold 1-2 minutes, 4-6 repetitions, every other day

A

Hold 20-30 seconds, 1-4 repetitions, daily

66
Q

What type of stretching is also known as PNF?

Static

Dynamic

Ballistic

Neuromuscular

A

Neuromuscular

67
Q

What is the most appropriate duration for a dynamic stretching warm-up?

30 seconds to 1 minute

Up to 90 seconds

Less than or equal to 30 seconds

Less than or equal to 60 seconds

A

Up to 90 seconds

68
Q

What is the most appropriate duration for a static stretching warm-up?

180 seconds only

Less than or equal to 60 seconds

Correct! This is the recommended acute variables for static stretching.

90 seconds or more

A

Less than or equal to 60 seconds

69
Q

What best describes the psycho-physiological concept of stretch tolerance?

A client can only tolerate a short duration of stretching due to pain.

A client can tolerate the maximum amount of discomfort during a prolonged stretch.

A client can tolerate the level of discomfort during a prolonged stretch.

A client can tolerate the maximum amount of pain during a dynamic stretching activity.

A

A client can tolerate the level of discomfort during a prolonged stretch.

70
Q

What type of stretching involves a 2-second static stretch with a contraction of the antagonist muscle to induce reciprocal inhibition?

Active

Static

Dynamic

Ballistic

A

Active

71
Q

What induces reciprocal inhibition in active stretching?

Excitation of agonist muscles

Contraction of antagonist muscles

Contraction of agonist muscles

Inhibit synergist muscles

A

Contraction of antagonist muscles

72
Q

What degree of performance impairments are associated with prolonged static stretching in isolation (no dynamic warm-up activities)?

15-18%

3-7%

1-2%

8-10%

A

3-7%

73
Q

Women become more flexible during pregnancy due to the release of which of the following hormones?

Cortisol

Progesterone

Epinephrine

Relaxin

A

Relaxin

74
Q

What is the optimal duration of stretching to decrease musculotendinous stiffness?

5-10 seconds

20 -30 seconds

30-60 seconds

60-90 seconds

A

30-60 seconds

75
Q

What are two common contraindications to stretching?

Marfan syndrome and neuromuscular disorders

Hypertension and joint replacement

Acute injury and recent musculoskeletal surgery

Seniors and special populations

A

Acute injury and recent musculoskeletal surgery

76
Q

What are two common precautions to stretching?

Hypertension and joint replacement

Acute injury and recent surgery

Acute muscle strain and shoulder dislocation

Osteoporosis and acute rheumatoid arthritis

A

Hypertension and joint replacement

77
Q

How does the concept of tissue creep related to stretching?

Short-term stretching can lead to a permanent length change in muscles and tendons.

Prolonged stretching can lead to a permanent length change in muscles and tendons.

Short-term stretching can lead to a 2 month length change in muscles and tendons.

Prolonged stretching can lead to a 1 month length change in muscles and tendons.

A

Prolonged stretching can lead to a permanent length change in muscles and tendons.

78
Q

What is the most appropriate duration for an task-specific activities during warm-up?

Less than or equal to 2 minutes

30 minutes

5 to 15 minutes

Less than or equal to 1 minute per muscle group

A

5 to 15 minutes

79
Q

Which of the following represents the best recommendation for static and NMS stretch intensity?

Stretch to the point of maximum discomfort and then reduce stretch by 10%

Stretch near to the point of discomfort and then reduce stretch by 50%

Stretch to the point of maximum discomfort and then reduce stretch by 30%

Stretch near to the point of discomfort and then reduce stretch by 10%

A

Stretch near to the point of discomfort and then reduce stretch by 10%

80
Q

Which of the following represents the best explanation of the difference between ballistic and dynamic stretching?

Ballistic involves a low to moderate force with a long duration stretch.

Ballistic involves a 2-second static stretch with the agonist muscle to induce reciprocal inhibition.

Ballistic uses higher-velocity bouncing movements at end of ROM.

Ballistic involves a controlled movement through or nearly through full ROM.

A

Ballistic uses higher-velocity bouncing movements at end of ROM.

81
Q

What is the minimum duration of stretching per week for each muscle group to improve or maintain a healthy ROM?

15 minutes

10 minutes

5 minutes

30 minutes

A

5 minutes

82
Q

What is the minimum typical duration of acute static stretching per muscle group in isolation (no dynamic warm-up activities) that would lead to performance impairments?

20 seconds

60 seconds

30 seconds

120 seconds

A

60 seconds

83
Q

What is the biggest contraindication for stretching?

Joint replacement

Recently injured individuals

Fibromyalgia

Hypertensive individuals

A

Recently injured individuals

84
Q

What is the recommended duration for static stretching for older adults?

20-30 seconds

30-34 seconds

6-10 seconds

60-seconds

A

60-seconds

Corrective Exercise Specialist (3 decks)

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