Chapter 7-Show up Fitness Review for NASM CPT

Question 1

Typically Overactive Muscles:

OVERACTIVE muscles need to be SMR’d for 20-40 seconds, static stretched for 20-40 seconds

Answer 1

Gastrocnemius
Soleus
Adductors
Hamstring Complex
Psoas
Tensor fascia latae
Rectus femoris
Piriformis
Quadratus lumborum
Erector spinae
Pectoralis major/minor
Latissimus dorsi
Teres major
Upper trapezius
Levator scapulae
Sternocleidomastoid
Scalenes

Question 2

Typically Underactive Muscles:

UNDERACTIVE muscles need to be strengthened using a 4-2-1 tempo.

Answer 2

Anterior tibialis
Posterior tibialis
Vastus medialis oblique (VMO)
Gluteus maximus/medius
Transverses abdominus
Internal oblique
Multifidus
Serratus anterior
Middle/lower trapezius
Rhomboids
Teres minor
Infraspinatus
Posterior deltoid
Deep cervical flexors

Question 3

Neuromuscular Efficiency

Answer 3

The ability of the neuromuscular system to allow agonist, antagonist, and stabilizers to work synergistically to produce, reduce, and dynamically stabilize the entire kinetic chain in all three planes of motion.

Question 4

**Relative Flexibility

Answer 4

The tendency of the body to seek the path of least resistance during functional movement patterns.

Question 5

Static Stretching

Answer 5

The process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds.

Question 6

Active- isolated stretch

Answer 6

The process of using agonists and synergist to dynamically move the joint into a range of motion.

Question 7

Dynamic (functional) stretching

Answer 7

The active extension of a muscle, using force production and momentum, to move the joint through a full available range of motion.

Question 8

Altered Reciprocal Inhibition

Answer 8

The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist.

Question 9

Synergistic Dominance

Answer 9

The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover.

Question 10

Arthrokinetic Dysfunction

Answer 10

Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint

Question 11

Autogenic Inhibition

Answer 11

Process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, provide an inhibitory effect to the muscle spindles. Prolonged Golgi tendon organ stimulation provides and inhibitory action to muscle spindles(located within the same muscle.

Question 12

Cumulative Injury Cycle

Answer 12

Step 1. Tissue Trauma
Step 2. Inflammation
Step 3. Muscle Spasm
Step 4. Adhesions
Step 5. Altered Neuromuscular Control
Step 6. Muscle Imbalance
And Then the Vicious Cycle Repeats and Reinforces Itself.

Question 13

Davis’s law

Answer 13

is used in anatomy and physiology to describe how soft tissue models along imposed demands. It is the corollary to Wolff’s law, which applies to osseous tissue.
It is a physiological principle stating that soft tissue heal according to the manner in which they are mechanically stressed.

Question 14

Example Test Questions:
According to the integrated flexibility continuum, what kind of flexibility is static
stretching?

Answer 14

**A- Corrective
B- Active
C- Functional
D- Isometric

Question 15

Your clients head protrudes forward during the pushing assessment, which of the following
muscles would you want to static stretch for 20-40 seconds?

Answer 15

A- Deep Cervical Flexors
**B- Sternocleidomastoid
C- Lower Traps
D Rhomboids

Question 16

What is the definition of the bodies tendency to seek the path of least resistance during
functional movement patterns?

Answer 16

A- Autogenic Inhibition
B- Synergist Dominance
C- Reciprocal Inhibition
**D- Relative Flexibility

Question 17

When excited, the ____________________________ stimulation provides an inhibitory
action to the _____________________, which is called __________________________.

Answer 17

**A- Golgi Tendon Organ, Muscle Spindle, Autogenic Inhibition
B- Golgi Tendon Organ, Muscle Spindle, Reciprocal Inhibition
C- Muscle Spindles, Golgi Tendon Organ, Autogenic Inhibition
D- Muscle Spindles, Golgi Tendon Organ, Reciprocal Inhibition

Question 18

A prisoner squat & single-leg squat touchdown are examples of what kind of stretches?

Answer 18

A- Corrective
B- Active
**C- Functional
D – Reactive

Question 19

Dynamic stretching uses which of the following concepts to improve soft tissue extensibility?

Answer 19

Select one:

a. Relative flexibility
* *b. Reciprocal inhibition
c. Myotatic stretch-reflex
d. Synergistic dominance

Question 20

Ryan is performing static stretching on a client’s calves after an overhead squat assessment. Which of the following is most likely to have prompted him to perform this procedure?

Answer 20

Select one:

a. The client had a posterior pelvic tilt.
b. The client had an anterior pelvic tilt.
* *c. The client’s feet had turned out.
d. The client’s knees bowed out.

Question 21

In order to most effectively target the tensor fascia latae (TFL) while standing, a client’s back leg should be in which of the following positions?

Answer 21

Select one:

a. Adducted 90°
b. Abducted 90°
* *c. Externally rotated
d. Internally rotated

Question 22

During functional movement patterns, a client demonstrates excessive spinal motion. Which of the following core exercises should the trainer recognize as being most appropriate for this individual?

Answer 22

Select one:

• *a. Two-leg floor bridge
  b. Back extension
  c. Reverse crunch
  d. Ball medicine pullover throw

Question 23

Which term is defined as the normal extensibility of all soft tissues that allow the full range of motion of a joint?

Answer 23

Select one:

a. Neuromuscular efficiency
b. Dynamic range of motion
c. Extensibility
* *d. Flexibility

Question 24

Which of the following is a benefit of integrated cardiorespiratory training?

Answer 24

Select one:

a. It decreases glucose tolerance.
b. It decreases high-density lipoproteins.
c. It decreases oxidative capacity of muscle.
* *d. It decreases resting heart rate.

Question 25

When performing self-myofascial release of the adductors, the focus should be on foam rolling what location on the body?
Select one:

Answer 25

Select one:

a. The entire inner thigh region
* *b. The groin region inside the upper thigh
c. The quadriceps along the vastus medialis
d. The short head of the biceps femoris

Question 26

Which method of cardio should be avoided for a client who demonstrates low-back arching as a movement compensation?
Select one:

Answer 26

Select one:

a. Treadmills
* *b. Bicycles
c. Elliptical trainers
d. Group exercise classes

Question 27

Which of the following is a formula that determines a client’s target heart rate during exercise?

Answer 27

Select one:

• *a. Heart rate reserve (HRR) method
  b. Peak Metabolic Equivalent Method
  c. Peak Maximal Heart Rate Method
  d. VO2 Reserve Method

Question 28

The active supine biceps femoris stretch uses which physiological principle to increase flexibility?

Answer 28

Select one:

a. Synergistic dominance
b. Altered reciprocal inhibition
* *c. Reciprocal inhibition
d. Autogenic inhibition

Question 29

What is used to increase the extensibility of soft tissues through both autogenic inhibition and reciprocal inhibition?

Answer 29

Select one:

a. Ballistic stretching
b. Elastic stretching
* *c. Static stretching
d. Active stretching

Question 30

Dynamic stretching improves soft tissue extensibility by using which of the following?

Answer 30

Select one:

a. Davis’s law
b. Autogenic inhibition
c. Wolff’s law
* *d. Reciprocal inhibition

Question 31

Which of the following exercises is the most effective at improving dynamic stabilization, concentric strength, eccentric strength, and neuromuscular efficiency of the entire kinetic chain?

Answer 31

Select one:

a. Dumbbell snatch
b. Supported dumbbell row
c. Prone iso-abs
* *d. Reverse crunch