Chapter 8 - Exercise Application

Question 1

What are the three types of range of motion?

Answer 1

Passive, active, resisted.

Question 2

Define active range of motion:

Answer 2

Your muscular ability to move.

Question 3

What are the five sections that make up the vertebral column?

Answer 3

Cervical, thoracic, lumbar, sacrum, coccyx.

Question 4

How many vertebrae make up the vertebral column?

Answer 4

33 vertebrae.

Question 5

List the four different spinal motions.

Answer 5

Flexion, extension, lateral flexion, rotation.

Question 6

What is the number one cause of back pain?

Answer 6

Long periods out of a neutral spine.

Question 7

How much does the intradiskal pressure increase when someone goes from a standing position to a seated position?

Answer 7

30—40%

Question 8

(T/F) When training the rectus abdominis you can’t create regional emphasis on upper or lower abs.

Answer 8

False. You can create regional emphasis because of segmental nerve innervation.

Question 9

What muscles play a role in stabilizing the trunk?

Answer 9

Back extensors, lateral flexors, anterior abdominals.

Question 10

What should you look for when assessing someone’s posture?

Answer 10

In the Personal Training Manuel see page 148.

Question 11

When beginning a strength program what should precede mobility?

Answer 11

Stability before mobility.

Question 12

What is the law of facilitation?

Answer 12

When an impulse passes once through a given set of neurons to the exclusion of others it will tend to do so on a future occasion and each time it travels this path the resistance will be smaller.

Question 13

What is the goal of the seated posture trainer exercise?

Answer 13

To teach proper body alignment and increase postural control and strength.

Question 14

What is abdominal coordination?

Answer 14

The ability to stabilize the pelvis and lumbar curvature while simultaneously raising and lowering the leg (s).

Question 15

What is the key to using the back extension machine?

Answer 15

The key is control. Do not allow the machine to push you into a slouched position (spinal flexion).

Question 16

What is the shoulder girdle composed of? What is the shoulder girdle a foundation for?

Answer 16

Clavicle and scapula. The foundation for the head, neck, and upper extremity.

Question 17

What are the motions of the shoulder girdle?

Answer 17

Elevation, depression, abduction, adduction.

Question 18

What is scapulohumeral rhythm?

Answer 18

The relationship between the shoulder joint and the scapulothoracic motion.

Question 19

What is considered to be normal ROM in shoulder flexion?

Answer 19

160—180 degrees.

Question 20

Name the SITS muscles:

Answer 20

Supraspinatus, infraspinatus, teres minor, subscapularis.

Question 21

What are the three divisions of the pectoralis major?

Answer 21

Clavicular, sternal, and costal fibers.

Question 22

When performing a lateral raise what is the prime mover?

Answer 22

Deltoid

Question 23

What is the strongest, heaviest, and longest bone in the body?

Answer 23

Femur

Question 24

Each hip bone is fused by which three bones?

Answer 24

Ilium, ischium, and pubis.

Question 25

What is the true function of the hip abductors?

Answer 25

To maintain pelvic stability in single leg standing.

Question 26

What bones make up the knee joint?

Answer 26

The knee is formed by the articulation of the distal femur and proximal tibia. Together they form the tibia-femoral (or knee) joint.

Question 27

How is lower extremity alignment accomplished?

Answer 27

By ensuring that the femur is directed toward the toes.

Question 28

The ankle is a hinge joint formed by what bones?

Answer 28

The tibia, fibula, and talus.

Question 29

What two muscles make up the calf muscles?

Answer 29

Gastrocnemius and soleus.

Question 30

What action does the gastrocnemius perform?

Answer 30

Flexes the leg; and plantar flexes the foot.

Question 31

When performing a prone leg curl the pivot point of the machine should be lined up with the:

Answer 31

Axis of rotation of the knee.

Question 32

What are the six steps to any resistance exercise?

Answer 32

Determine the direction of resistance.
Determine the starting position.
Monitor joint position / stabilization.
Monitor the path of motion.
Determine and monitor the range of motion.