Class 10 Flashcards
All are correct cues for the side plank hold, except _____.
- positioning your chest perpendicular to the floor
- staggering your bottom leg in front of your top leg
- positioning your stance elbow directly below your shoulder joint
- coming out of the side plank by performing a hip hinge as you sit backwards and lower your buttocks to the floor
b
What miscue is shown in this side plank hold example?
- cranked neck
- shrugged shoulders
- stacked feet
- stance elbow is not under shoulder joint
c
What miscue is shown in this side plank hold example?
- elevated pelvis
- cranked neck
- stance elbow is not under shoulder joint
- all the above
d
What miscue is shown in this side plank example?
- elevated pelvis
- shrugged shoulders
- stance elbow is not under shoulder joint
- all the above
a
What miscue is shown in this side plank hold example?
- head is not in alignment
- stacked feet
- stance elbow is not under shoulder joint
- all the above
d
Which is not a target muscle for the side plank hold exercise?
c
The _____ muscle is the primary target muscle during the side plank hold, with the muscle closest to the _____ being most active.
- psoas; floor
- psoas; ceiling
- quadratus lumborum; floor
- quadratus lumborum; ceiling
c
A realistic RPE at the beginning and end of a core exercise is _____ and _____, respectively.
- 2 and 3; 5 and 6
- 4 and 5; 6 and 7
- 5 and 6; 7 and 8
- 7 and 8; 9 and 10
c
The main issue of the side plank is its _____.
- stress to the stance elbow
- high challenge or difficulty
- lack of specificity
- lack of proper regressions and progressions
b
Which participant needs the most correction for this side plank regression?
c
Which is the easiest of these side plank regressions?
a
Which person demonstrates the best movement quality? See class 10, question 12, to view motion.
c
What is this participant doing right?
- leg and foot position
- stance elbow is under shoulder joint
- head in alignment
- chest is perpendicular to floor with no twisting of the torso
a
All are correct cues for the bird dog hold, except _____.
- positioning the chest parallel with the floor
- lifting the non-stance arm higher than shoulder height
- positioning the stance knee directly below the hip joint
- keeping the spine, torso, and pelvis motionless
b
Which person has the correct ankle position involving the non-stance leg?
a
Which is not a target muscle for the bird dog hold exercise?
c
All are regressions of the bird dog hold, except _____.
- contracting and relaxing various core muscles while in a quadruped position
- performing a bear crawl hold
- performing “ups and downs”
- raising one arm level with the floor with both knees on the floor
c
Which person demonstrates the highest quality of spinal dissociation (with the spine remaining stable as arm and leg move)? See class 10, question 18, to view motion.
b
