Class 8

Question 1

Movement coaches are advised to begin training the ____ first.

1. spine or core
2. local control muscles
3. inner corset muscles
4. all the above

Answer 1

d

Question 2

What is the core?

1. the front, back, and sides of the torso
2. the deep local control muscles within the torso
3. the thoraco-pelvic canister or TPC
4. all the above

Answer 2

d

Question 3

What is core training?

1. hold-type training
2. movement-based training
3. open chain exercise
4. strength training

Answer 3

a

Question 4

Which statements are true?

a. maintaining a neutral spine depends on proper local control muscle activation
b. starting with the spine means to start with the core

Answer 4

both are true

Question 5

Which statements are true?

a. movement first, stability second
b. local control muscles provide vertebra-to-vertebra control and promote an optimal spinal shape

Answer 5

b

Question 6

Which muscle of the inner corset trains the front/sides, top/sides, bottom, and back of the lower torso, respectively? (1 = transverse abdominis; 2 = diaphragm; 3 = pelvic floor muscles; 4 = lumbar multifidus)

1. 1, 2, 3, 4
2. 4, 3, 2, 1
3. 1, 2, 4, 3
4. 2, 1, 3, 4

Answer 6

a

Question 7

What is a common mistake during core training?

1. not knowing how or when to regress or progress the exercise
2. failing to use proper form
3. holding the breath during the exercise
4. all the above

Answer 7

d

Question 8

Which statements are true?

a. time under tension (TUT) is the total time a given muscle stays activated or tensed up
b. TUT relates to the target muscle

Answer 8

both are true

Question 9

Which statements are true?

a. the TUT is the total time a given muscle is activated, or the accumulated time summed across multiple repetitions of the same exercise
b. continuous TUT training usually results in faster fitness gains than does accumulation TUT training

Answer 9

a

Question 10

Which statements are true?

a. a regression means to make the exercise easier to do; a progression means to make the exercise harder to do
b. few people use poor form when doing core exercise

Answer 10

a

Question 11

Which statements are true?

a. beginners should avoid “one-size fits all” group exercise classes
b. beginners should avoid listening to music when doing core exercise

Answer 11

both are true

Question 12

Which statements are true?

a. the easiest core exercises involve simply contracting and relaxing the target core muscles when sitting, standing, or lying down
b. the harder the core exercise, the better

Answer 12

a

Question 13

A rating of perceived exertion (RPE) score of 7 represents a _____ exercise intensity and indicates the target muscle is working at this perceived effort level.

1. moderate
2. somewhat hard
3. hard
4. very hard

Answer 13

c

Question 14

Which statements are true?

a. by the end of a core exercise, the final RPE value should be between 7 and 10
b. by the end of a core exercise, the total TUT should generally range from 30 seconds to 2 minutes, but only doing one 10-second hold is fine on some days

Answer 14

both are true

Question 15

Which statements are true?

a. a core exercise routine often causes DOMS
b. core exercises can be done in any order

Answer 15

b

Question 16

Which statements are true?

a. a core exercise routine may include more than 20 different exercises
b. core exercise needs to be meaningful, fun, and rewarding; if it isn’t, your client will find something else to do

Answer 16

both are true

Question 17

A strategy to increase the force production of a working target muscle by simultaneously activating other non-target muscles using high-intensity isometric muscle contractions is called a(n) _____ response.

1. feed-forward
2. work-around
3. irradiation
4. Interactive

Answer 17

c

Question 18

During core training, performing 6 mini-movement repetitions (in and out of the hold position), then repeating 5, 4, 3, 2 and 1 mini-movement repetitions, respectively, is a type of _____ training.

1. split-body
2. pyramid
3. circuit
4. drop-set

Answer 18

b