Chapter 22 Flashcards
Which of the following modalities has the potential to be used effectively in every phase of the OPT model?
Cable machines
Which of the following terms can be defined as relating to one side of the body?
Unilateral
A Certified Personal Trainer may seek further proprioceptive development in which of the following phases?
Phase 1
When discussing fitness trackers and heart rate monitors, which of the following statements is the most accurate?
Fitness trackers provide the user with conformational feedback, such as a recorded history of exercise time and effort.
Which of the following is considered one of the Four Horsemen of Fitness?
Medicine Ball
When compared to machines, free weights provide which of the following benefits to users?
Increased multiplanar movement
Which of the following movements trains a client in all three planes of motion?
Multiplanar lunge
Which of the following are the correct five kinetic chain checkpoints when utilizing kettlebells?
Feet, knees, hips, shoulders, head
Kettlebell exercises have proven extremely beneficial in the development in which plane or of which chain?
Posterior chain
Most bodyweight training exercises are considered which type of movements?
Closed-chain movements
Proprioception is best described as which of the following statements?
The body’s ability to sense body position and limb movements
How often should elastic resistance bands be checked?
Prior to every use
Strength-training machines provide training primarily in which planes of motion?
Frontal and sagittal
Which of the following modalities is the least likely to increase joint instability?
Strength machines
Which of the following is the most accurate statement regarding proprioceptive modalities?
Using heavy weights while performing exercises on proprioceptive modalities is considered dangerous.
Which of the following modality/exercise combinations provides the most demands on explosive power?
Medicine ball chest pass
Rotational movement of the torso should primarily occur where?
Thoracic spine
Which of the following modalities was designed to be carried, lifted, thrown, and pulled as a functional training tool?
Sandbags
Proper abdominal crunches on a stability ball allows for:
Increased spinal extension due to the curvature of the ball
What is an unstable (yet controllable) exercise environment that causes the body to use its internal balance and stabilization mechanisms?
Proprioceptively enriched environment
When using battle ropes as a modality, what diameter of rope would best be used for strength, power, and anaerobic adaptations in which exercises are performed for 30 seconds or less?
2 in.
When performing high-velocity movements with medicine balls, the ball weight should be no more than what percentage of the user’s body weight, according to current recommendations?
10%
The TRX Rip Trainer would most likely be utilized for which type of movement?
Rotation
Loaded movement training is best achieved with which training modality?
ViPR
Which of the following modalities is most likely to allow for strength and/or power development in the transverse plane?
Medicine balls
Which of the following is considered an open-chain exercise?
Bench press
Which of the following modality/exercise combinations provides the most freedom of movement in the transverse plane?
Elastic band woodchop
Regarding free-weight training, which of the following is the most accurate statement?
Free weights may improve dynamic joint stabilization and proprioception.
Which of the following is true for elastic resistance bands as a modality?
Elastic resistance training is beneficial for muscular strength and endurance.
Circuit training is best described as what?
A full-body program that incorporates high-intensity aerobic conditioning, muscular strength, and endurance training movements
In which phase of the OPT model would suspended bodyweight training be the most desirable for optimal outcomes?
Phase 2
Selectorized machines provide all the following benefits except for which one?
Provide an increased range of motion
Which of the following would be the recommended stability ball size for someone under 5 feet tall?
45 cm
Which of the following exercises may increase inaccurate readings while utilizing a wrist-worn heart rate monitor?
Medicine ball catch and pass
What is unique about a kettlebell when compared to a dumbbell?
With a kettlebell, the center of mass is farther from the handle.
What is the approximate percentage of those who will quit a fitness program within the first 6 months after they begin?
50%
Kettlebells were first used in which setting?
As a unit of measurement on market and farming scales
Core stability is best described as:
The ability to resist external resistance in the lumbar spine while the extremities are actively moving
When discussing suspended bodyweight training, which of the following is the most accurate statement?
It increases flexibility and joint mobility.
Which of the following statements is the most accurate when discussing strength-training machines?
Not all strength-training machines are designed to fit all body types and thus can limit the effectiveness of the intended exercise.
Balance is best described as which of the following?
The ability to maintain control of the body while in a static position
When attempting to increase muscular size and strength in the lower body, which of the following exercise is least likely to be beneficial?
BOSU squat
Antirotational exercises are often this sort of movement by nature.
Unilateral
Which modality allows for movements to occur as explosively as possible without the need for eccentric deceleration?
Medicine ball
Using battle ropes is considered which sort of exercise?
Low-impact activity
Which exercise is performed in the sagittal plane and provides the greatest challenge to the muscles of the posterior chain (e.g., hamstrings, gluteals, and erector spinae)?
Single-leg Romanian Deadlift
During the standing cable chest press, the resistance should be positioned to do what?
Resist shoulder horizontal adduction
Which of the following exercises and modalities would require the use of a spotter?
Barbell chest press
Which of the following is considered a closed-chain exercise?
Push-ups
The goal of the Certified Personal Trainer in utilizing machines in Phase 1 of the OPT model should be to do what?
Progress their clients to more proprioceptively enriched exercises
