Class 11

Question 1

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

1. forming a straight body line from the medial malleolus to the ear lobe
2. forming a 90-degree angle at the elbows with the upper arms vertical to the floor
3. bending the knees slightly
4. positioning the forearms straight in front of you or angling them inward with the hands touching

Answer 1

a

(lateral malleolus is correct)

Question 2

What miscue is shown in this side plank hold example?

1. non-neutral spine
2. improper forearm position
3. locked knees
4. hyper-flexed cervical spine

Answer 2

c

Question 3

Rank the following forearm positions from most acceptable (1) to least acceptable (3).

1. 1, 2, 3
2. 3, 2, 1
3. 2, 1, 3
4. all rank about the same

Answer 3

d

Question 4

Rank the three prone plank postures from bad (1) to worst (3) in terms of neutral spine and body alignment quality.

1. 1, 2, 3
2. 3, 2, 1
3. 3, 1, 2
4. all rank about the same

Answer 4

a

Question 5

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

Answer 5

a

Question 6

What overactive muscle tends to cause excessive TL junction extension?

1. QL
2. TrA
3. gluteus maximus
4. erector spinae

Answer 6

d

Question 7

Which person appears to have the weakest core and scapular muscles (with the lower torso sagging the most, along with winged scapula)?

1. 1
2. 2
3. 3
4. all are about the same

Answer 7

a

Question 8

Everyone can benefit from this regression.

1. true
2. false

Answer 8

a

Question 9

During this step-up regression, the person can choose to _____.

1. move the legs back and forth continuously
2. pause in the knee-down position to recover
3. pause in the standard prone plank to make it harder
4. all the above

Answer 9

d

Question 10

Although she lacks proper form, this prone plank progression is like the _____ exercise.

1. side bridge
2. bird dog
3. hook-lying
4. curl-up

Answer 10

b

Question 11

Which person benefits from this exercise the most and least, respectively, based on correcting her non-neutral spine?

1. 1, 2
2. 2, 1
3. both benefit the same
4. neither benefit

Answer 11

b

Question 12

Is this person ready for the stir the pot progression? See class 11, question 12 gif.

1. yes
2. no

Answer 12

b

Question 13

Which progression is a specific example of irradiation? See class 11, question 13 gifs.

Answer 13

c

Question 14

Which muscle is not listed for downward dog exercise, but should be?

1. quadriceps
2. anterior tibialis
3. triceps
4. anterior deltoid

Answer 14

c