Final Exam - Domain Three

Question 1

What are the three components of the integrated flexibility continuum?

Answer 1

Corrective, Active, and Functional

Question 2

Increases joint range of motion, improves muscle imbalances, and corrects altered joint motion; autogenic inhibition; use for Phase 1 training

Answer 2

Corrective Flexibility

Question 3

What exercises categorize corrective flexibility?

Answer 3

Self-myofascial Release and Static Stretching

Question 4

What exercises categorize active flexibility?

Answer 4

Self-myofascial Release and Active-Isolated Stretching

Question 5

What exercises categorize functional flexibility?

Answer 5

Self-myofascial Release and Dynamic Stretching

Question 6

Improves extensibility of soft tissue and increase neuromuscular efficiency; reciprocal inhibition; use for Phases 2, 3, and 4 training

Answer 6

Active Flexibility

Question 7

Maintains integrated, multiplanar soft tissue extensibility and optimal neuromuscular control; full ROM; use for Phase 5 training

Answer 7

Functional Flexibility

Question 8

Gentle pressure breaks up knots within muscle and helps release unwanted tension; autogenic inhibition

Answer 8

Self-myofascial Release

Question 9

Uses agonists and synergists to dynamically move joints into a range of motion; reciprocal inhibition

Answer 9

Active-isolated Stretching

Question 10

Uses force production and momentum to move joints through full ranges of motion; reciprocal inhibition

Answer 10

Dynamic Stretching

Question 11

One set of each exercise; good for beginners

Answer 11

Single-set

Question 12

Multiple sets of each exercise

Answer 12

Multiple-set

Question 13

Increasing (or decreasing) weight with each set

Answer 13

Pyramid

Question 14

Performing a set to failure, remove small percentage of load, then continue with set

Answer 14

Drop-sets

Question 15

Performing a series of exercises, one after the other with minimal rest between

Answer 15

Circuit Training

Question 16

Variation of circuit training; alternates upper- and lower-body exercises to improve circulation

Answer 16

Peripheral Heart Action

Question 17

Breaking up into parts to be trained on separate days

Answer 17

Split-Routine

Question 18

Performing exercises on the OPT template one after the other, in a vertical manner down the template

Answer 18

Vertical Loading

Question 19

Performing all sets for an exercise or body part before moving on to the next

Answer 19

Horizontal Loading

Question 20

4/2/1 tempo, lower weight, and higher reps in an unstable, but controlled environment

Answer 20

Resistance Stabilization (Phase 1) Exercises

Question 21

Ball squat, curl to press, multiplanar step-up balance curl to overhead press, ball dumbbell chest press, push-up and standing cable rows, ball dumbbell row, single-leg dumbbell scaption, seated stability ball military press, single-leg dumbbell curl, single-leg barbell curl, supine ball dumbbell triceps extension, prone ball dumbbell triceps extension, ball squat, and multiplanar step-up to balance are examples of what kind of resistance exercises?

Answer 21

Stabilization (Phase 1)

Question 22

2/0/2 tempo, moderate to heavy weight, low to moderate reps with full range of motion

Answer 22

Resistance Strength (Phases 2, 3, & 4) Exercises

Question 23

Lunge to two-arm dumbbell press, squat to two-arm press, flat dumbbell chest press, barbell bench press, seated cable row, seated lat pull, seated dumbbell shoulder press, seated two-arm dumbbell biceps curls, biceps curl machine, cable pushdowns, supine bench barbell triceps extension, leg press and barbell squats are examples of what kind of resistance exercises?

Answer 23

Strength (Phases 2, 3, & 4)

Question 24

Explosive tempo, light weight, moderate reps with full range of motion

Answer 24

Resistance Power (Phase 5) Exercises

Question 25

Two-arm medicine ball chest pass, rotation chest pass, ball medicine ball pullover throw, and wood chop throw, two-arm push press, barbell clean, medicine ball scoop toss (shoulders), medicine ball side oblique throw, squat jump, and tuck jumps are examples of what kind of resistance exercises?

Answer 25

Power (Phase 5)

Question 26

Progressive cardio training that ensures continual adaptation and minimizes the risk of overtraining and injury

Answer 26

Stage Training

Question 27

Used to improve cardio for apparently healthy sedentary individuals, uses HR zone 1, and starts slowly, working up to 30-60 minutes of exercise

Answer 27

Stage I Cardiorespiratory Training

Question 28

For individuals with low-to-moderate cardio fitness who are ready to train at higher intensities, uses HR zone 2 intervals, with zone 1 for recovery, 1 minute in zone 2, 3 minutes in zøne 1 (1:3 work/rest ratio) and progress using 1:3 and eventually 1:1 work-to-rest ratios

Answer 28

Stage II Cardiorespiratory Training

Question 29

For advanced exercisers with moderately high cardio fitness levels; increases capacity of energy systems needed at the Power Level, uses HR zones 1, 2, and 3 and once per weeks is adequate, with Stage II and Stage I days needed to avoid overtraining

Answer 29

Stage III Cardiorespiratory Training

Question 30

Little motion through the spine and pelvis; improves neuromuscular efficiency and intervertebral stability

Answer 30

Core Stabilization (Phase 1) Exercises

Question 31

Marching, floor bridge, floor prone cobra, and prone-iso abs are examples of what core exercises?

Answer 31

Stabilization (Phase 1)

Question 32

Dynamic eccentric and concentric movements with full range of motion; improves dynamic stabilization, concentric and eccentric strength, and neuromuscular efficiency

Answer 32

Core Strength (Phases 2, 3, & 4) Exercises

Question 33

Ball crunch, back extensions, reverse crunch, and cable rotations are examples of what core exercises?

Answer 33

Strength (Phases 2, 3, & 4)

Question 34

Full range of motion at functionally applicable speeds; improves rate of force production

Answer 34

Core Power (Phase 5) Exercises

Question 35

Rotation chest pass, ball medicine ball (MB) pullover throw, front MB oblique throw, and wood chop throw are examples of what core exercises?

Answer 35

Power (Phase 5)

Question 36

Normal length-tension relationships, force-couple relationships, joint arthrokinematics, optimal sensorimotor integration, neuromuscular efficiency, and tissue recovery are all encompass what?

Answer 36

Optimal Neuromuscular Control

Question 37

Few people have properly developed located stabilization muscles, an efficient core is necessary for maintaining proper muscle balance throughout the kinetic chain and if the movement system of the core is strong, but the stabilization system is weak, forces are not transferred or used properly, which all highlights the importance of what?

Answer 37

Proper Stabilization Training

Question 38

Recruit core stabilizers by drawing the navel toward the spine (local stabilization system)

Answer 38

Drawing-in maneuver

Question 39

Contracting abdominals, lower back, and glutes together to stabilize the trunk (global movement system)

Answer 39

Bracing

Question 40

Reduces rate of ankle sprains and other lower extremity injuries, improves lower extremity biomechanics when used in addition to plyometric or strength exercises, improve both static and dynamic balance ability when performed for at least 10 minutes a day, 3 times per week, for 4 weeks, and training in a multisensory environment will increase demand on the nervous system to activate the right muscles, at the right time, in the right plane of motion all highlight the benfits of what?

Answer 40

Balance Training

Question 41

Little joint motion; improves reflexive (automatic) contractions to increase joint stability

Answer 41

Balance Stabilization (Phase 1) Exercises

Question 42

Dynamic eccentric and concentric movement of the balance leg with full range of motion; improves neuromuscular efficiency of entire HMS

Answer 42

Balance Strength (Phase 2, 3, & 4) Exercises

Question 43

Develops proper deceleration; transitions dynamic state to a controlled stationary position; reactive joint stabilization

Answer 43

Balance Power (Phase 5) Exercises

Question 44

Single-leg balance, single-leg balance reach, single-leg hip internal and external rotation, and single-leg lift and chop are all examples of what kind of balance exercises?

Answer 44

Stabilization (Phase 1)

Question 45

Single-leg squat, single-leg squat touchdown, single-leg Romanian deadlift, MP step-up to balance, and MP lunge to balance are all examples of what kind of balance exercises?

Answer 45

Strength (Phases 2, 3, & 4)

Question 46

Multiplanar hop with stabilization, box hop-up with stabilization, and box hop-down with stabilization are all examples of what kind of balance exercises?

Answer 46

Power (Phase 5)

Question 47

What does easy progress to?

Answer 47

Hard

Question 48

What does simple progress to?

Answer 48

Complex

Question 49

What does stable progress to?

Answer 49

Unstable

Question 50

What does static progress to?

Answer 50

Dynamic

Question 51

What does slow progress to?

Answer 51

Fast

Question 52

What does two arms/legs progress to?

Answer 52

Single-arm/leg

Question 53

What does eyes open progress to?

Answer 53

Eyes Closed

Question 54

What does known cognitive tasks progress to?

Answer 54

Unknown

Question 55

From most stable to least stable, what is the order of proprioceptively challenging progressions?

Answer 55

Floor, balance beam, half foam roll, foam pad, balance disc, wobble board, and BOSU ball

Question 56

From most stable on the floor to least stable on proprioceptive modality, what is the order of body position progressions?

Answer 56

Two-leg/stable, single-leg/stable, two-leg/unstable, and single-leg/unstable

Question 57

Quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action

Answer 57

Plyometric (reactive) training

Question 58

Eccentric plyometric movements focus on what kind of force?

Answer 58

Force Reduction

Question 59

Concentric plyometric movements focus on what kind of force?

Answer 59

Force Production

Question 60

Eccentric and concentric plyometric muscle actions work cyclically to provide what kind of stabilization?

Answer 60

Core and Neuromuscular

Question 61

Transition between eccentric (loading) and concentric (unloading) muscle actions during plyometric movements; the faster the switch, the more powerful the concentric muscle action

Answer 61

Amortization (transition) Phase

Question 62

Little joint motion; establishes optimal landing mechanics, postural alignment, and reactive neuromuscular efficiency; pause to stabilize

Answer 62

Plyometric Stabilization (Phase 1) Exercises

Question 63

Squat jump with stabilization, box jump-up with stabilization, box-jump down with stabilization, and multiplanar jump with stabilization are all examples of what kind of plyometric exercises?

Answer 63

Stabilization (Phase 1)

Question 64

Dynamic eccentric and concentric movement with full range of motion; improves dynamic joint stabilization, eccentric strength, rate of force production, and neuromuscular efficiency; repetitive

Answer 64

Plyometric Strength (Phase 2, 3, & 4) Exercises

Question 65

Squat jump, tuck jump, butt kick, and power step-up are all examples of what kind of plyometric exercises?

Answer 65

Strength (Phases 2, 3, & 4)

Question 66

Entire muscle action and contraction-velocity spectrums; integrated, functional movements; improves rate of force production and optimal force production; explosive

Answer 66

Plyometric Power (Phase 5) Exercises

Question 67

Ice skater, single-leg power step-up, and proprioceptive plyometrics are examples of what kind of plyometric exercises?

Answer 67

Power (Phase 5)

Question 68

Ability to move the body in one intended direction as fast as possible; stride rate x stride length

Answer 68

Speed

Question 69

Ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture

Answer 69

Agility

Question 70

Ability to react and change body position with maximum rate of force production

Answer 70

Quickness

Question 71

How the body responds and adapts to stress; 3 stages

Answer 71

General Adaptation Syndrome

Question 72

What are the three stages of the general adaptation syndrome?

Answer 72

Alarm reaction, resistance development, and exhaustion

Question 73

Initial reaction to a stressor, activates protective processes in the body

Answer 73

Alarm Reaction

Question 74

Body increases functional capacity to adapt to a stressor; once adapted, the increased stress in needed to produce a new response

Answer 74

Resistance Development

Question 75

Stressor is too much or lasting too long for systems to handle causes breakdown or injury

Answer 75

Exhaustion

Question 76

The body will specifically adapt to the type of demand placed on it

Answer 76

Principle of Specificity or Specific Adaptation to Imposed Demands (SAID) Principle

Question 77

The weight and movements placed on the body

Answer 77

Mechanical Specificity

Question 78

The speed of contraction and exercise selection

Answer 78

Neuromuscular Specificity

Question 79

The energy demand placed on the body

Answer 79

Metabolic Specificity

Question 80

Training stimulus must exceed current capabilities to elicit optimal physical, physiological, and performance adaptations

Answer 80

The Principle of Progressive Overload

Question 81

Vary the amount and types of stress on the body to produce adaptation and prevent injury and vary the focus of a training program at regularly planned periods of time to produce optimal adaptation are key concepts of what principle?

Answer 81

Principle of Variation

Question 82

Dividing a training program into distinct periods, training different adaptations in each

Answer 82

Periodization

Question 83

Annual, monthly, and weekly programming; start with high-volume, low-intensity training (phase 1) and progress to low-volume, high-intensity training (phases 4 or 5); progress OPT phase every 4-6 weeks in a linear fashion

Answer 83

Training Plan

Question 84

Annual plans are also known as

Answer 84

Macrocycles

Question 85

Monthly plans are also known as

Answer 85

Mesocycles

Question 86

Weekly plans are also known as

Answer 86

Microcycles

Question 87

Changing the OPT phase or acute variables daily or weekly to train multiple adaptations while still allowing for proper recovery (e.g. high-intensity power workout Monday, low-intensity stabilization workout Wednesday while still recovering, moderate-intensity strength workout Friday)

Answer 87

Undulating Periodization

Question 88

Exercise level of effort compared to maximal effort; written as a percentage

Answer 88

Intensity

Question 89

Amount of physical training performed within a specific period of time; varies based on OPT phase and individual status and abilities

Answer 89

Volume