Class 10

Question 1

All are correct cues for the side plank hold, except _____.

1. positioning your chest perpendicular to the floor
2. staggering your bottom leg in front of your top leg
3. positioning your stance elbow directly below your shoulder joint
4. coming out of the side plank by performing a hip hinge as you sit backwards and lower your buttocks to the floor

Answer 1

b

Question 2

What miscue is shown in this side plank hold example?

1. cranked neck
2. shrugged shoulders
3. stacked feet
4. stance elbow is not under shoulder joint

Answer 2

c

Question 3

What miscue is shown in this side plank hold example?

1. elevated pelvis
2. cranked neck
3. stance elbow is not under shoulder joint
4. all the above

Answer 3

d

Question 4

What miscue is shown in this side plank example?

1. elevated pelvis
2. shrugged shoulders
3. stance elbow is not under shoulder joint
4. all the above

Answer 4

a

Question 5

What miscue is shown in this side plank hold example?

1. head is not in alignment
2. stacked feet
3. stance elbow is not under shoulder joint
4. all the above

Answer 5

d

Question 6

Which is not a target muscle for the side plank hold exercise?

Answer 6

c

Question 7

The _____ muscle is the primary target muscle during the side plank hold, with the muscle closest to the _____ being most active.

1. psoas; floor
2. psoas; ceiling
3. quadratus lumborum; floor
4. quadratus lumborum; ceiling

Answer 7

c

Question 8

A realistic RPE at the beginning and end of a core exercise is _____ and _____, respectively.

1. 2 and 3; 5 and 6
2. 4 and 5; 6 and 7
3. 5 and 6; 7 and 8
4. 7 and 8; 9 and 10

Answer 8

c

Question 9

The main issue of the side plank is its _____.

1. stress to the stance elbow
2. high challenge or difficulty
3. lack of specificity
4. lack of proper regressions and progressions

Answer 9

b

Question 10

Which participant needs the most correction for this side plank regression?

Answer 10

c

Question 11

Which is the easiest of these side plank regressions?

Answer 11

a

Question 12

Which person demonstrates the best movement quality? See class 10, question 12, to view motion.

Answer 12

c

Question 13

What is this participant doing right?

1. leg and foot position
2. stance elbow is under shoulder joint
3. head in alignment
4. chest is perpendicular to floor with no twisting of the torso

Answer 13

a

Question 14

All are correct cues for the bird dog hold, except _____.

1. positioning the chest parallel with the floor
2. lifting the non-stance arm higher than shoulder height
3. positioning the stance knee directly below the hip joint
4. keeping the spine, torso, and pelvis motionless

Answer 14

b

Question 15

Which person has the correct ankle position involving the non-stance leg?

Answer 15

a

Question 16

Which is not a target muscle for the bird dog hold exercise?

Answer 16

c

Question 17

All are regressions of the bird dog hold, except _____.

1. contracting and relaxing various core muscles while in a quadruped position
2. performing a bear crawl hold
3. performing “ups and downs”
4. raising one arm level with the floor with both knees on the floor

Answer 17

c

Question 18

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.

Answer 18

b