Domain 4 Flashcards
Which training system is the peripheral heart action system a variation of:
Circuit training
Which is not a balance stabilization exercise?
Single-leg squat
Neuromuscular specificity is best described as:
The speed of contraction and exercise selection
The three phases of plyometric training are:
Eccentric, amortization, concentric
Corrective flexibility’s purpose is:
To improve muscle imbalances, range of motion, and altered joint motions
Circuit training is best defined as:
A series of exercises with minimal rest
Which mechanism occurs during active isolated stretching?
Reciprocal inhibition
Which best describes quickness?
The ability to react with velocity to a stimulus and appropriately change the motion of the body
What type of flexibility is static stretching considered?
Corrective flexibility
Which of these is a balance stabilization exercise?
Single-leg hip rotation
How is neuromuscular efficiency developed with balance training?
By simulating unstable yet controllable environments
Which is an example of core stabilization exercises?
Marching
What is a common mistake with form while doing a floor bridge?
Raising hips too far off the floor
How does BOSU ball training increase exercise intensity?
. It decreases stability
Which phases of the OPT model should be cycled between for body fat reduction?
Phases 1 and 2
What is the best description of horizontal loading?
Performing all the sets of one exercise or body part before you move on to the next exercise or body part
Which of these is an example of cardio training for stage 2 clients?
5 minute warm-up, 1 minute Zone 2, 3 minutes Zone 1, 1 minute Zone 2, 3 minutes Zone1
How should a trainer recognize if someone needs to go from zone 3 to zone 2 during cardio?
Check heart rate during the 1 minute break after 1 minute of training in Zone 3
Which SAQ drill is the best for weight loss clients?
Circuits
Which best describes mechanical specificity?
The resistance and number of reps
Which is a common mistake with form during the push up?
Stomach falling toward the ground
Which of the factors doesn’t influence balance?
Weight
What is a benefit of suspension body weight training?
Low compressive load to the spine
Which type of resistance training is beneficial for clients starting out?
Single sets
Which is true in regards to the principle of adaptation?
Adaptation is the primary goal of workout programs
The amortization phase of plyometric training:
Occurs between both the eccentric and concentric phases and involves dynamic stabilization
Reactive training enhances all of these neuromuscular responses except for:
Joint stability
In what OPT model phase can medicine balls be most beneficial?
Power
Which foundation of training should be established before strength training with a client?
Stabilization
What is the RPE equivalent of training in zone 3 cardio?
17-19
What is the normal window of time for delayed onset muscle soreness to occur?
24 to 72 hours after intense exercise
What is the main muscular role of the transverse abdominus in regard to working with the internal obliques?
To isometrically stabilize the lumbo-pelvic-hip complex
Which workout shows the best strength training for muscular endurance?
2 minutes of exercise with minimal/body weight, 30 seconds of rest, Repeat 12 times with different exercises, 15 minutes on the step machine
Which cardio machine needs to be avoided if your feet turn out?
Stair climber
Which of these is a cause of muscle imbalance?
Emotional stress
Which exercise should not be performed if the client has a posterior pelvic tilt?
Floor crunch
How do SAQ drills assist clients with weight loss goals?
SAQ training uses intervals of high intensity and exercise enjoyment increases
Which exercise best shows a strength level resistance exercise?
Seated two-arm dumbbell biceps curl
Which of these is a concern during the ball crunch exercise?
Tilting the chin up toward the ceiling
How do we define agility in training?
Agility is the capacity to accelerate, decelerate/stabilize, and change direction
Reciprocal inhibition is:
A muscle’s contraction is accompanied by its agonist’s relaxation
Which SAQ drill is most appropriate for seniors?
Hurdle Step-Overs with various-sized cones
What should a client do if there is tingling felt in the arm during an active upper trap/scalene stretch?
Decrease the range of motion and ensure a neutral head position
Which is the best description of altered reciprocal inhibition?
Tight agonist muscles impede their antagonist muscle, causing muscular inhibition
A workout with 45 second bursts of near max effort and the 3 minutes rest and repeat is an example of what training type?
Interval training
Which is not true regarding the benefits of SAQ training with older adults?
It promotes the progression of sarcopenia
How does the OPT model use active-isolated stretches?
They can be part of a warm-up if no postural distortion pattern is present
In what plane does the lateral tube walking dynamic stretch occur in?
Frontal
How can a fitness professional prevent clients from overtraining?
Ensuring the appropriate rest periods between training sessions
Which is not a stage of general adaptation syndrome?
Recovery
What does FITTE stand for?
Frequency, intensity, time, type, enjoyment
Golfer’s elbow is what type of injury?
Pattern overload
Clients who want strength gains should do cardio in what zone?
Zone 2
How does the OPT model use active flexibility?
Active flexibility is used within Phases 2, 3, and 4 to improve soft tissue’s extensibility and neuromuscular efficiency
How does the OPT model use mechanical specificity?
Mechanical specificity is used to determine the weight and the reps used in relation to the goals
How are knots in muscles explained by Davies law?
Soft tissue molds along lines of strain and is rebuilt with collagen tissues that resist stretching in that line
Which training system is best for someone with cardiovascular disease?
Peripheral heart action system
What is a common form mistake on the bicep curl machine?
Leaning torso back to use momentum
Which is not a reason why single set system training can be beneficial for an individual?
It focuses solely on the eccentric contraction of an exercise
What type of resistance training system is being used when an individual performs a dumbbell incline press, and then immediately follows with a push up?
Superset system
Why is “multiplanar single leg box hop down with stabilization” a balance power exercise?
The exercise utilizes multiple planes of motion and requires force production followed by stabilization
Which of these is a sign of overtraining?
Stress fracture
Which is a common mistake occurring during a static upper trap/scalene stretch?
Elevating the shoulder
Which of these muscles causes a decrease in neural drive of the glute max?
Psoas
The core muscles can be divided into what three groups?
Local Stabilization System, Global Stabilization System, Movement System
In which cardio zone does a person maintain a heart rate of 65-75% of heart rate max?
Zone 1
What is the RPE equivalent of training in zone 2 cardio?
14-16
Which altered joint mechanic is present in pronation distortion syndrome?
Increased knee adduction
What’s another name for the SAID principle?
The principle of specificity
What RPE would a client be at if they are in zone 1 during a cardio workout?
12-13
Which of these is a contraindicated hamstring stretch?
Straight-leg toe touch
What is the importance of stabilization training for force production?
It is needed for kinetic chain efficiency and an increased rate of force production
Which muscle contracts during the drawing in maneuver?
Transverse abdominis
Dynamic stretching can also be defined as:
Stretching that simulates normal and functional movement
Which is a common mistake during the reverse crunch?
Swinging the legs
which category is self myofascial release not a part of?
Dynamic flexibility
How does self myofascial release improves some muscle imbalances?
Golgi tendon organs get stimulated in order to create autogenic inhibition and reduce the tension
A client with upper crossed syndrome is using the elliptical trainer. What postural deviation should be watched out for?
Protruding head
SAID stands for:
Specific adaptation to imposed demands
What type of stretching needs to be avoided if postural distortions are present?
Active-isolated stretching
Which is not an example of the peripheral heart action system?
Squat, 2. Romanian deadlift, 3. Front lunge, 4. Push-up
Altered reciprocal inhibition is:
When an agonist muscle is tight and causes less neural drive to its antagonist
What is the minimum number of time you should sustain pressure eon a tender spot when performing self myofascial release?
30 seconds
At what point is the ventilatory threshold present?
The level at which oxygen uptake increases slower than ventilation increases
Why should the hips be tilted to support the stretch of the psoas in an active kneeling hip flexor stretch?
Posteriorly
Which is not a sign of overtraining?
Muscle soreness
How long should the rest period between each exercise be during a vertical loading session?
Little to no rest
Which of these is pattern overload?
Extended periods of sitting every day
Sarcopenia is described best as:
Age-related loss of skeletal muscle mass
What viewpoint should the trainer take when a client is performing the ball dumbbell chest press?
From the side
What are characteristics of plyometric stabilization exercises?
Little joint motion, hold landing for 3-5 seconds, adjust posture
How many zones are there in cardio training?
Three zones
Which of these cardio fitness methods is subjective?
Rating of perceived exertion (RPE) method
What is an underactive muscle typically considered to be?
Lengthened and weak
Which of these SAQ drills are appropriate for seniors?
Stand-up to figure 8
