Class 28

Question 1

1. Which type of stretching does NASM recommend?
2. static
3. active-isolated
4. dynamic
5. all the above

Answer 1

d

Question 2

2. Which type of stretching involves holding the stretch for 1 to 3 seconds?
3. static
4. active-isolated
5. dynamic
6. none of the above

Answer 2

b

Question 3

3. Which statements are true?
   a. doing a stretch with the wrong pelvic tilt may under-stretch a given muscle, making the exercise seem useless
   b. moving in opposite direction of its concentric action, stretches a muscle

Answer 3

c

Question 4

4. Posture 1 is a _____ pelvic tilt; posture 2 is a _____ pelvic tilt.
5. anterior; posterior
6. posterior; anterior

Answer 4

a

Question 5

5. Which statements are true?
   a. stretching the hamstrings with an PPT is more effective
   b. stretching the lats with a PPT is more effective

Answer 5

b

Question 6

6. Which statements are true?
   a. stretching the psoas with a PPT is more effective
   b. stretching the rectus abdominis with a PPT is more effective

Answer 6

a

Question 7

7. Which statements are true?
   a. stretching the glute max with an APT is more effective
   b. stretching the rectus femoris with an APT is more effective

Answer 7

a

Question 8

8. Which statements are true?
   a. moving into full shoulder abduction, shoulder flexion, or shoulder external rotation shortens the lats
   b. moving into full shoulder adduction, shoulder extension, or shoulder internal rotation elongates the lats

Answer 8

neither are true

Question 9

9. Which statements are true?
   a. if the femur has less than 90-degrees of hip flexion (seated position), the piriformis contracts concentrically to cause hip internal rotation
   b. if the femur has more than 90-degrees of hip flexion (standing), the piriformis contracts concentrically to cause hip external rotation

Answer 9

both are true

Question 10

10. Which statements are true?
    a. to stretch the piriformis when seated, perform full hip external rotation
    b. to stretch the piriformis when standing, perform full hip internal rotation

Answer 10

both are true

Question 11

11. Which person has more spinal rotation?
12. 1
13. 2

Answer 11

a

Question 12

12. Does this exercise stretch the lateral or medial hamstrings?
13. lateral
14. medial

Answer 12

a

Question 13

13. Does exercise 1 or 2 stretch the gastrocnemius and soleus, respectively?
14. 1; 2
15. 2; 1

Answer 13

a

Question 14

14. High-heeled shoes cause muscle imbalances up and down the body; at the ankle, the _____ tends to be short and overactive.
15. gastrocnemius
16. tibialis anterior

Answer 14

a

Question 15

15. Which statements are true?
    a. the risk of any exercise, including a stretching exercise, is based on the load-capacity equation
    b. any higher risk stretch can be regressed into a safer yet equally effective exercise

Answer 15

both are true

Question 16

16. Which statements are true?
    a. core training is especially important for individuals who are hypermobile
    b. flexibility/mobility training is especially important for individuals who are hyper-stable

Answer 16

both are true

Question 17

17. Which statements are true?
    a. to improve mobility and joint ROM, most people need to do a variety of activities, but especially CARs, PAILs, RAILs, and traditional stretching
    b. one of the best ways to maintain proper joint ROM and mobility is to improve muscle balance

Answer 17

both are true

Question 18

18. Which statements are true?
    a. it’s a good idea to blame genetics, gender, or joint structure on one’s lack of flexibility or mobility
    b. a person who already has excellent joint ROM and mobility, could probably spend more time on core stability training

Answer 18

b

Question 19

19. Which statements are true?
    a. the elbow joint is more movement-based
    b. the wrist joint is more stability-based

Answer 19

neither are true

Question 20

20. Which statements are true?
    a. the thoracic spinal joints are more movement-based
    b. the knee joint is more stability-based

Answer 20

both are true

Question 21

21. Which statements are true?
    a. the hip joint is more stability-based
    b. the ankle joint is more movement-based

Answer 21

b