Chapter 5: Activation Techniques

Question 1

What phase of the Corrective Exercise Continuum works to stimulate underactive/lengthened myofascial tissue?

Answer 1

Activate

Question 2

Acute Training Variables for Isolated Strengthening:
Frequency:
Sets:
Repetitions:
Duration of Repetition:

Answer 2

Frequency: 3-5 days a week
Sets: 1-2
Repetitions: 10-15
Duration of Repetition: 4/2/1, 4 seconds eccentric, 2 seconds isometric hold at end-range, 1 second concentric

Question 3

Which of the following represents a contraindication for isolated strengthening?

Answer 3

Pain during movement

Question 4

What tempo is recommended for isolated strengthening exercise?

Answer 4

4/2/1

Question 5

Which of the following muscles would benefit from isolated strengthening to help reduce synergistic dominance of the biceps femoris during leg curls?

Answer 5

Medial Hamstring

Question 6

Greatest strength gains take place while the muscle is under resistance during what muscle action in isolation?

Answer 6

Lengthening

Question 7

Jamie demonstrated a posterior pelvic tilt during the overhead squat assessment. Which of the following is an appropriate activation exercise for Jamie?

Answer 7

Standing hip flexor

Question 8

Activation exercises may not be considered normal but are designed to provide isolated strengthening to specific muscles prior to moving into an integrated movement pattern by placing joints in the best position for which of the following?

Answer 8

Preferential activation

Question 9

The combination of enhanced motor unit activation, synchronization, and firing rate is known to increase what at that specific muscle?

Answer 9

Strength

Question 10

Which phase of the muscle action spectrum is the slowest during corrective exercise?

Answer 10

Eccentric

Question 11

Isolated strengthening is a technique used to increase what?

Answer 11

Intramuscular coordination

Question 12

The Activation phase primarily focuses on correcting which of the following?

Answer 12

Lengthening muscles

Question 13

The fitness professional uses activations to provide strength to muscles that lack the ability to appropriately eccentrically decelerate unwanted joint actions and do what else?

Answer 13

Stabilize unwanted movement

Question 14

What type of activations will provide mild stress to muscles, which may be used as part of a recovery day?

Answer 14

Low-level activations

Question 15

According to recent research, which of the following may lead to increased core activation during a plank?

Answer 15

Performing a posterior pelvic tilt