Chapter 10 (Balance)

Question 1

1. A Single-Leg Balance Reach is what type of exercise?
	•	Balance-corrective
	•	Balance-stabilization 
	•	Balance-power
	•	Balance-strength

Answer 1

Balance Stabilization

Question 2

2. A Single-Leg Squat Touchdown is what type of exercise?
	•	Balance-stabilization
	•	Balance-strength 
	•	Balance-corrective
	•	Balance-power

Answer 2

Balance Strength

Question 3

3. The ability to reduce force at the right joint, at the right time, and in the right plane of motion requires optimal levels of dynamic balance and
	•	Neuromuscular efficiency
	•	Synergistic dominance
	•	Autogenic inhibition
	•	Reciprocal inhibition

Answer 3

Neuromuscular efficiency

Question 4

4. Which of the following is a balance-power exercise?
   • Single-Leg Romanian Deadlift
   • Single-Leg Squat
   • Single-Leg Throw and Catch
   • Single-Leg Box Hop-Up with Stabilization

Answer 4

SL hop up with stabilization

Question 5

9. True or false, the single-leg squat and chop is an example of a balance stabilization exercise?
   • True
   • False

Answer 5

False

Question 6

10. True or false, the multiplanar hop with stabilization is an example of a balance stabilization exercise?
    • True
    • False

Answer 6

False

Question 7

\_\_\_\_\_ is the ability of the body to move and change directions under various conditions without
falling.
A. Scapular retraction
B. Active flexibility
C. Dynamic balance
D. Autogenic inhibition

Answer 7

C

Question 8

The ability to reduce force at the right joint, at the right time, and in the right plane of motion
requires optimal levels of dynamic balance and _____.
A. autogenic inhibition
B. synergistic dominance
C. controlled instability
D. neuromuscular efficiency

Answer 8

D

Question 9

Maintenance of _____ is an integrated process requiring optimal muscular balance, joint
dynamics, and neuromuscular efficiency using visual, vestibular, and proprioceptive inputs.
A. postural equilibrium
B. dynamic equilibrium
C. static equilibrium
D. mechanical equilibrium

Answer 9

A

Question 10

What happens as a result of flawed movement patterns during balance training?
A. The structural integrity of the kinetic chain remains unchanged.
B. Neuromuscular efficiency is increased.
C. Synergists and stabilizers become less active.
D. The firing order of the muscles activated is altered.

Answer 10

D

Question 11

Joint dysfunction creates \_\_\_\_\_, which alters balance and leads to tissue overload and injury.
A. autogenic inhibition
B. muscle inhibition
C. postural equilibrium
D. synergist dominance

Answer 11

B

Question 12

Which of the following statements is true of balance-stabilization exercises?
A. They involve dynamic eccentric and concentric movement of the balance leg, through a full
range of motion.
B. They are designed to improve reflexive joint stabilization contractions to increase joint
stability.
C. They are designed to develop proper deceleration ability to move the body from a dynamic
state to a controlled stationary position.
D. They involve performing rapid joint motions at regular intervals.

Answer 12

B

Question 13

Identify a true statement about balance-power exercises.
A. They involve dynamic eccentric and concentric movement of the balance leg, through a full
range of motion.
B. They are designed to improve reflexive joint stabilization contractions to increase joint
stability.
C. They are designed to develop proper deceleration ability to move the body from a dynamic
state to a controlled stationary position.
D. They help lower the levels of eccentric strength and reactive joint stabilization.

Answer 13

C

Question 14

Identify a balance-stabilization exercise that involves lifting one leg directly beside the balance
leg while maintaining optimal alignment including level hips and shoulders and holding this
position for 5–20 seconds.
A. Single-leg balance
B. Multiplanar step-up to balance
C. Multiplanar hop with stabilization
D. Single-leg Romanian deadlift

Answer 14

A

Question 15

The preparatory step for the single-leg hip rotation exercise involves:
A. standing holding a medicine ball with feet shoulders-width apart and pointing straight ahead.
B. lunging forward with toes pointed straight ahead and knee directly over the toes.
C. standing with feet shoulders-width apart and pointing straight ahead with hips in a neutral
position.
D. squatting as if sitting in a chair, flexing at hips, knees, and ankles.

Answer 15

C

Question 16

Identify a balance-stabilization exercise in which an individual lifts one leg while maintaining the
optimal alignment including level hips and shoulders and then lifts a medicine ball in a diagonal
pattern until the medicine ball is overhead.
A. Single-leg lunge reach
B. Single-leg hip rotation
C. Single-leg throw and catch
D. Single-leg lift and chop

Answer 16

D

Question 17

Which of the following is one of the steps involved in the single-leg throw-and-catch exercise?
A. Lift medicine ball in a diagonal pattern until medicine ball is overhead.
B. Move lifted leg to the front of the body.
C. Toss the medicine ball to a partner or trainer, while maintaining optimal postural alignment.
D. Rotate hip of lifted leg internally and externally.

Answer 17

C

Question 18

Identify a movement involved in the single-leg squat exercise.
A. Bend from the waist and slowly reach hand down toward the toes of the balance leg.
B. Slowly squat as if sitting in a chair, reaching hand opposite of balance leg toward foot.
C. Push through front heel and stand upright, balancing on one leg.
D. Squat as if sitting in a chair, flexing at hips, knees, and ankles and lower to first point of
compensation.

Answer 18

D

Question 19

Identify a balance-strength exercise that requires an individual to lift one leg directly beside the
balance leg and then bend from waist to slowly reach hand toward the toes of the balance leg.
A. Single-leg squat touchdown
B. Single-leg Romanian deadlift
C. Single-leg squat
D. Single-leg balance reach

Answer 19

B

Question 20

Identify a balance-strength exercise whose preparatory step involves standing in front of a box
or platform with feet shoulders-width apart and pointing straight ahead with hips in a neutral
position.
A. Single-leg lift and chop
B. Single-leg Romanian deadlift
C. Multiplanar step-up to balance
D. Multiplanar lunge to balance

Answer 20

C

Question 21

Identify a balance-strength exercise that requires an individual to leap forward with toes pointing
straight ahead and knee directly over the toes and then pushing off of the front foot through heel
onto the back leg and maintain balance on the back leg.
A. Multiplanar single-leg box hop-up with stabilization
B. Multiplanar single-leg box hop-down with stabilization
C. Multiplanar step-up to balance
D. Multiplanar lunge to balance

Answer 21

D

Question 22

Which of the following is one of the steps involved in the multiplanar hop with stabilization
exercise?
A. Hop forward landing on the opposite foot, and stabilize and hold for 3 to 5 seconds.
B. Hop holding the waist and slowly reach hand down toward the toes of the legs.
C. Hop off a box and land on the ground on both the legs, while keeping toes pointing straight
ahead.
D. Hop up to land on top of a box or a platform and stabilize for 6 seconds.

Answer 22

A

Question 23

Which of the following is a balance-stabilization exercise?
A. Multiplanar hop with stabilization
B. Single-leg lift and chop
C. Single-leg squat touchdown
D. Multiplanar lunge to balance

Answer 23

B

Question 24

Which of the following is a balance-strength exercise?
A. Single-leg squat touchdown
B. Single-leg throw and catch
C. Single-leg hip internal and external rotation
D. Single-leg lift and chop

Answer 24

A

Question 25

Which of the following is a balance-power exercise?
A. Single-leg squat touchdown
B. Single-leg Romanian deadlift
C. Multiplanar step-up to balance
D. Multiplanar hop with stabilization

Answer 25

D

Question 26

Multiplanar step-up to balance is an example of a \_\_\_\_\_.
A. balance-power exercise
B. balance-stabilization exercise
C. balance-strength exercise
D. balance-modification exercise

Answer 26

C

Question 27

Which of the following types of exercises should a personal trainer recommend to clients who
are in phase 3 or 4 of the OPT model?
A. Balance-power exercise
B. Balance-strength exercise
C. Balance-stabilization exercise
D. Balance-modification exercise
Which of the following types of exercises should a personal trainer recommend to a client who is
in phase 5 of the OPT model?
A. Balance-stabilization exercise
B. Balance-modification exercise
C. Balance-strength exercise
D. Balance-power exercise

Answer 27

B and D