Chapter 15 Flashcards

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1
Q

Which of the following statements is true about strength-training machines?
A. Strength-training machines allow individuals to perform exercises in all planes of motion with various degrees of amplitude and ranges of motion.
B. Strength-training machines are commonly used by novice lifters to perform supersets and circuit training workouts.
C. Strength-training machines often require a spotter to ensure proper exercise technique and safety.
D. Strength-training machines allow individuals to perform multijoint movements incorporating entire kinetic chain.

A

B

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2
Q

Identify an advantage of using strength machines.
A. Strength machines provide extra support for special-needs clients.
B. Strength machines can challenge the core stabilization system.
C. Strength machines allow individuals to move in multiple planes of motion.
D. Strength machines can improve athletic performance.

A

A

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3
Q

From the following options, identify an argument that opposes the use of strength machines.
A. Strength machines require a spotter to ensure safety.
B. Strength machines allow individuals to move primarily in one plane of motion.
C. Strength machines are potentially more dangerous for novice exercisers.
D. Strength machines are ideal only for improving athletic performance.

A

B

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4
Q

From the following options, identify an argument in favor of using free weights.
A. Free weights keep an individual in a fixed plane of motion, limiting excessive ranges of motion.
B. Free weights provide extra support for clients with special needs.
C. Free weights can challenge the core stabilization system.
D. Free weights do not require a spotter to ensure proper resistance exercise techniques and safety.

A

C

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5
Q

Which of the following is a disadvantage of using free weights?
A. Free weights cannot provide challenge to the core stabilization system.
B. Free weights are expensive in comparison to other strength-training modalities.
C. Free weights are not designed to fit all body types.
D. Free weights may require a spotter to ensure safety.

A

D

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6
Q

Which of the following is true of free weights?
A. Free weights are commonly used by novice lifters to perform supersets and circuit training workouts.
B. Free-weight exercises can be easily progressed to provide greater demands on core stability and proprioception by progressing from bilateral to unilateral movements.
C. Free-weight exercises can be the strength modality of choice for those who lack stability or have functional limitations, such as the elderly.
D. Free-weight exercises are performed by novice exercisers without the assistance of a spotter.

A

B

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7
Q
Which of the following can be effectively used in all phases of the Optimum Performance Training (OPT) model?
A. Kettlebell training
B. Suspension body-weight training
C. Free-weight training
D. Elastic resistance training
A

C

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8
Q

In order to offer resistance in a cable biceps curl, the cable should be positioned in a _____.
A. vertical motion against elbow flexion
B. horizontal motion against elbow extension
C. vertical motion against elbow extension
D. horizontal motion against elbow extension

A

A

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9
Q
When performing a \_\_\_\_\_, the cable should be positioned to offer resistance in a vertical motion against elbow flexion.
A. standing triceps extension
B. biceps curl
C. standing cable row
D. dumbbell chest press
A

B

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10
Q
When performing a \_\_\_\_\_, the resistance must be placed in such a way to resist elbow extension.
A. standing triceps extension
B. biceps curl
C. standing cable row
D. dumbbell chest press
A

A

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11
Q
When performing a \_\_\_\_\_, the resistance should be positioned to resist shoulder extension and scapular retraction.
A. standing triceps extension
B. biceps curl
C. standing cable row
D. dumbbell chest press
A

C

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12
Q
When performing a \_\_\_\_\_, the resistance should be positioned to resist shoulder horizontal adduction.
A. standing triceps extension
B. standing cable crunch
C. standing cable row
D. standing cable chest press
A

D

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13
Q
Cable machines are an excellent option to challenge the core while having individuals perform exercises in a \_\_\_\_\_ position versus seated as seen in many machine exercises.
A. tripod
B. standing
C. supine
D. prone
A

B

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14
Q
Identify an inexpensive alternative to training with resistance.
A. Elastic resistance training
B. The Smith machine
C. The seated calf raise machine
D. Power rack training
A

A

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15
Q

Which of the following is true of elastic resistance-training techniques?
A. A disadvantage of elastic resistance-training techniques is that the tension in rubber remains the same as it is being pulled through a full range of motion.
B. Elastic resistance may not be the ideal modality for individuals seeking hypertrophy or maximal strength.
C. Elastic resistance cannot be used in Phases one, two, and five of the Optimum Performance Training (OPT) model.
D. A disadvantage of elastic resistance-training techniques is that they work in one plane of motion and can limit one’s ability to develop strength in all planes of motion.

A

B

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16
Q

Which of the following marks the difference between elastic resistance-training techniques and strength-training machines?
A. Unlike strength-training machines, elastic resistance-training techniques allow clients to move in multiple planes of motion and oftentimes achieve a greater range of motion during training.
B. Unlike strength-training machines, elastic resistance-training techniques are ideal for improving maximal strength.
C. Unlike strength-training machines, elastic resistance-training techniques are one of the oldest means of resistance training dating back to the Greeks and Egyptians nearly 3,000 years ago.
D. Unlike strength-training machines, elastic resistance-training techniques can be potentially dangerous for novice exercisers until proper exercise technique is mastered.

A

A

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17
Q
Which of the following allows a client to perform resisted exercises that mimic sport-specific movements such as a golf swing or tennis forehand?
A. Elastic resistance training
B. Medicine balls training
C. Kettlebell training
D. Stability ball training
A

A

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18
Q

Which of the following marks a difference between free weights and elastic resistance?
A. Unlike free weights, elastic resistance is versatile.
B. Unlike free weights, elastic resistance lacks portability.
C. Unlike free weights, elastic resistance is relatively expensive.
D. Unlike free weights, elastic resistance is ideal for improving maximal strength.

A

A

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19
Q

An advantage of elastic resistance is that:
A. it works in one plane of motion alone.
B. it is ideal for improving muscle hypertrophy.
C. it is helpful for clients with special needs.
D. it is portable and of low cost.

A

D

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20
Q

Which of the following is true of a medicine ball?
A. It is a weighted ball that comes in an assortment of weights and sizes and is made with a variety of materials.
B. It is a flat-bottomed cast iron ball with a handle.
C. It was popularized by Swiss physical therapist Dr. Susanne Klein-Vogleback and is made of soft polyvinylchloride (PVC).
D. It looks like a stability ball cut in half and can be used with either side up.

A

A

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21
Q
For hundreds of years, \_\_\_\_\_ have been considered one of the “Four Horsemen of Fitness” next to the Indian club, the dumbbell, and the wand.
A. elastic bands
B. kettlebells
C. elastic tubes
D. medicine balls
A

D

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22
Q
\_\_\_\_\_ can be thrown, caught, and used to provide resistance for a variety of movements, in a variety of planes of motion, and at a variety of velocities.
A. BOSU balls
B. Medicine balls
C. Water balls
D. Stability balls
A

B

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23
Q

In the context of strength training, while using a medicine ball, high-velocity movements will require a _____.
A) smaller ball, generally less than 10 inches in diameter
B) lighter ball, generally less than 10 percent an individual’s body weight
C) heavier ball, generally greater than 10 percent an individual’s body weight
D) larger ball, generally 20 inches in diameter

A

B

24
Q

Identify one of the unique benefits of training with medicine balls.
A. Ability to improve lower limb balance
D. Ability to develop cardiovascular fitness
C. Ability to develop explosive power
D. Ability to improve the stability of the core musculature

A

C

25
Q
A \_\_\_\_\_ is a flat-bottomed cast iron ball with a handle.
A. kettlebell
B. dumbbell
C. sandbell
D. barbell
A

A

26
Q
Which of the following was first used as a unit of measurement on market and farming scales, and later used in the Russian military for conditioning and strength?
A. Barbell
B. Dumbbell
C. Sandbell
D. Kettlebell
A

D

27
Q
A \_\_\_\_\_ differs from a barbell or a medicine ball in that the center of mass is away from the handle. 
A. kettlebell
B. wall bar
C. pull-up bar
D. dumbbell
A

A

28
Q
In which of the following phases of the Optimum Performance Training (OPT) model can the kettlebell renegade row be effectively integrated?
A) Phases five and six
B) Phase three
C) Phase four
D) Phases one and two
A

D

29
Q
Identify an example of a closed-chain exercise.
A) Bench press
B) Squat
C) Lateral pulldown 
D) Machine leg extension
A

B

30
Q

Which of the following statements is true of body-weight training?
A. It requires additional loads such as dumbbells, barbells, or strength-training machines.
B. It is seldom used for core, balance, and plyometric training.
C. It makes workout portable, which serves as a benefit for people who travel frequently.
D. It helps increase bone density and muscular strength and prevents some of the harmful effects of space flight.

A

C

31
Q
Which of the following is a unique training concept that allows personal trainers to modify exercises to meet the needs of virtually any client?
A. Stability ball training
B. Suspension trainers
C. Kettlebell trainers
D. Vibration training
A

B

32
Q

Which of the following is a physiologic effect of suspension body-weight training?
A. High compressive loads to the spine
B. Potential decrease in caloric expenditure
C. Decreased muscle activation
D. Improved cardiovascular fitness

A

D

33
Q
In which of the following phases of the Optimum Performance Training (OPT) model can the TRX Suspension push-up be effectively integrated?
A) Phases one and two
B) Phase three
C) Phase four
D) Phases four and five
A

A

34
Q
Stability balls, also known as \_\_\_\_\_, are frequently used in a variety of training facilities with a wide range of populations.
A. cage balls
B. water balls
C. Swiss balls
D. medicine balls
A

C

35
Q

Which of the following is true of a stability ball?
A. It is a weighted ball that is made with a variety of materials.
B. It is a flat-bottomed cast iron ball with a handle.
C. It was popularized by Swiss physical therapist Dr. Susanne Klein-Vogleback and is made of soft polyvinylchloride (PVC).
D. It looks like a medicine ball cut in half and can be used with either side up.

A

C

36
Q

Stability balls can be used to _____.
A. improve muscle hypertrophy and core musculature
B. help rehabilitate injuries
C. reinforce proper posture during squatting movements
D. help reduce caloric expenditure

A

C

37
Q
Which of the following refers to an inflated rubber hemisphere attached to a solid plastic surface?
A. BOSU ball
B. Stability ball
C. Cage ball
D. Medicine ball
A

A

38
Q

Identify a characteristic of the BOSU ball.
A. It is a weighted ball that comes in an assortment of weights and sizes and is made with a variety of materials.
B. It looks similar to a flat-bottomed cast iron ball with a handle.
C. It is made of soft polyvinylchloride (PVC).
D. It looks like a stability ball cut in half and can be used with either side up.

A

D

39
Q
Training with the BOSU ball offers the ability to increase the intensity of an exercise by decreasing the \_\_\_\_\_.
A. stability
B. speed
C. mass
D. vibration
A

A

40
Q

Which of the following statements is true of the BOSU ball?
A. The ability to develop explosive power is one of the unique benefits of training with the BOSU ball.
B. The center of mass is away from the handle of the BOSU ball, and it requires more strength and coordination.
C. It is one of the oldest means of resistance training dating back to the Greeks and Egyptians nearly 3,000 years ago.
D. It is relatively safe to stand on, so it is a practical device to train with to target lower limb balance and stability.

A

D

41
Q
Because of its \_\_\_\_\_ demands, BOSU balls are ideal modalities to use in Phases one and two of the Optimum Performance Training (OPT) model.
A. stabilization
B. strength
C. intensity
D. velocity
A

A

42
Q
\_\_\_\_\_ was developed by a Russian scientist who used it in the training of cosmonauts in an effort to decrease the loss of muscle and bone mass while in space.
A. Kettlebell training
B. Suspension body-weight training
C. Vibration training
D. Elastic resistance training
A

C

43
Q
Which of the following is a reported effect of vibration training?
A. Slow metabolism
B. Increased weight and range of motion
C. Low bone density
D. Increased muscle fiber involvement
A

D

44
Q
Vibration training manipulates \_\_\_\_\_, therefore creating an environment in which the body is stimulated to increase strength as a result of higher gravitational-forces (g-forces), without the need for additional loads being placed on the musculoskeletal system.
A. density
B. area
C. pressure
D. acceleration
A

D

45
Q

Soviet aerospace engineers discovered that _____ is a result of exposing cosmonauts to vibration training before their departure to space.
A. increased bone density
B. decreased muscular strength
C. increased symptoms of Parkinson disease
D. decreased metabolism

A

A

46
Q
\_\_\_\_\_is defined as the cumulative sensory input to the central nervous system from all mechanoreceptors that sense position and limb movements.
A. Intussusception
B. Proprioception
C. Apperception
D. Equilibrioception
A

B

47
Q
  1. When performing a cable biceps curl, the cable should be positioned to offer resistance in a
    • Vertical motion against elbow flexion (pulling the elbow into extension)
    • Horizontal motion against elbow extension (pulling the elbow into flexion)
    • Vertical motion against elbow extension (pulling the elbow into flexion)
    • Horizontal motion against elbow extension (pulling the elbow into flexion)
A

Vertical motion against elbow flexion (pulling the elbow into extension)

48
Q
  1. When using medicine balls for their explosive power capabilities, high-velocity movements will require a
    • Smaller ball, generally less than 10 inches in diameter
    • Larger ball, generally 20 inches in diameter
    • Heavier ball, generally greater than 10% an individual’s body weight
    • Lighter ball, generally less than 10% an individual’s body weight
A

• Lighter ball, generally less than 10% an individual’s body weight

49
Q
3. The Kettlebell Renegade Row can be effectively integrated into which phase(s) of the Optimum Performance Training (OPT) model?
	•	Phases 5 and 6
	•	Phase 3
	•	Phase 4
	•	Phases 1 and 2
A

The Kettlebell Renegade Row can be effectively used for both phases 1 and 2.

50
Q
4. Which of the following is an example of a closed-chain exercise?
	•	Bench Press
	•	Squats 
	•	Lat Pull-Down Machine
	•	Machine Leg Extension
A

In Squats, the end of the limb is planted in a fixed position with the feet on the floor

51
Q
5. The TRX Suspension Push-Up can be effectively integrated into which phase(s) of the Optimum Performance Training (OPT) model?
	•	Phases 1 and 2
	•	Phase 3
	•	Phase 4
	•	Phases 5
A

TRX suspension exercises are useful for both phases 1 and 2 depending on the load and movements.

52
Q
  1. True or false, free weights allow individuals to perform exercises in all planes of motion with various degrees of amplitude and ranges of motion consistent with those experienced in daily life and sport.
    • True
    • False
A

True

53
Q
  1. True or false, cable machines are generally regarded as inferior to free weights for improving core stability and neuromuscular efficiency because they offer artificial support versus one’s core musculature providing the stability
    • True
    • False
A

False

54
Q
  1. True or false, elastic resistance training may not be ideal for improving maximal strength, but it has been shown to be very beneficial in helping to improve muscular strength and endurance for fitness and rehabilitative purposes?
    • True
    • False
A

True

55
Q
  1. True or false, most free-weight exercises performed in an explosive fashion require the individual to decelerate the load near the end of the movement and thus do not allow for full expression of power through the entire range of motion?
    • True
    • False
A

True

56
Q
  1. True or false, the Russian term for kettlebell is gyra?
    • True
    • False
A

True