Class 19

Question 1

1. All are correct cues for the single-leg deadlift, except _____.
2. hinging from the stance hip until the torso and non-stance leg form a straight, horizontal line (ideal)
3. maintaining proper body alignment with a straight line running from the ear lobe to the lateral malleolus (ideal)
4. plantar flexing the non-stance ankle with the foot pointing downward
5. keeping the ankle, knee, and hip joints lined up on both legs with no knee valgus, while keeping the pelvis and shoulders squared with no twisting

Answer 1

c

Question 2

2. This person has not earned the right to perform a regressed single-leg deadlift. He needs to skip this exercise until he can do it perfectly.
3. yes
4. no

Answer 2

b

Question 3

3. This person has earned the right to progress the single-leg deadlift?
4. yes
5. no

Answer 3

b

Question 4

4. This person is working her stance hip but needs to correct her form or regress to an easier exercise version.
5. yes
6. no

Answer 4

a

Question 5

5. Which is not a target muscle for the single-leg deadlift (A, B, C, or D)?

Answer 5

c

Question 6

6. Which two participants demonstrate the best form?
7. 1 and 2
8. 2 and 3
9. 3 and 4
10. 1 and 4

Answer 6

c

Question 7

7. All are correct cues for the Pallof hold, except _____.
8. standing with proper postural alignment while maintaining a neutral spine
9. positioning the hands about hip-width apart, with the weight pressure evenly distributed
10. keeping the knees bent slightly
11. pulling an elastic band sideways in front of the body and then extending the elbows while keeping the pelvis, torso, and shoulders motionless and squared with no twisting

Answer 7

b

Question 8

8. These participants demonstrate the same swayback posture miscue.
9. yes
10. no

Answer 8

a

Question 9

9. Which is the primary target muscle for the Pallof hold (A, B, C, or D)?

Answer 9

c

Question 10

10. These participants are employing an arm-driver progression.
11. yes
12. no

Answer 10

a

Question 11

11. Which of these body positions makes the exercise easier to do, assuming each person is working against the same external resistance?
12. 1
13. 2
14. 3
15. 4

Answer 11

b

Question 12

12. Which of these body positions makes the exercise harder to do, assuming each person is working against the same external resistance?
13. 1
14. 2
15. 3
16. 4

Answer 12

c

Question 13

13. All are correct cues for torso rotation, except _____.
14. maintaining a neutral spine
15. positioning the feet about hip-width apart with the feet pointing forward and the weight evenly distributed across each foot
16. standing with proper postural alignment when moving the medicine ball from a low-to-high position
17. performing an active hip hinge while properly supinating the feet

Answer 13

d

Question 14

14. Which cue is this person doing incorrectly?
15. breathing continuously
16. maintaining proper postural alignment
17. performing a proper hip hinge
18. distributing body weight evenly across each foot

Answer 14

b

Question 15

15. Which of these body positions makes the exercise easier to do, assuming each person is working against the same resistance?
16. 1
17. 2
18. 3
19. 4

Answer 15

a

Question 16

16. Which is the primary target muscle for the torso rotation (A, B, C, or D)?

Answer 16

c

Question 17

17. Which exercise is called the “wood chop?”
18. 1
19. 2

Answer 17

b

Question 18

18. Which exercise requires closed-chain hip extension?
19. 1
20. 2

Answer 18

a