Lesson 12: FUNCTIONAL MOVEMENT & RESISTANCE TRAINING, PHASES 1 & 2 Flashcards
Which of the following joints favors stability over mobility?
Knee
Why?
In terms of mobility and stability of joints along the kinetic chain, the knee favors stability over
mobility, while the other three options favor mobility.
ACE Personal Trainer Manual, 5 ed., p. 264
Which of the following muscles exerts an upward pull on the anterior, inferior surface of the pelvis in an effort to maintain a neutral pelvic position?
Rectus abdominis
Why?
Maintenance of a neutral pelvic position is achieved via opposing force-couples between four
major muscle groups that all have attachments on the pelvis. The rectus abdominis pulls
upward on the anterior, inferior pelvis, while the hip flexors pull downward on the anterior,
superior pelvis. On the posterior surface, the hamstrings pull downward on the posterior, inferior
pelvis, while the erector spinae pull upward on the posterior, superior pelvis.
ACE Personal Trainer Manual, 5 ed., p. 267
When trying to meet the objective of the stability and mobility training phase by reestablishing appropriate levels of stability and mobility through the kinetic chain, a personal trainer should begin by targeting which region of the body?
Lumbar spine
Why?
The process begins by targeting an important proximal region of the body, the lumbar spine,
which encompasses the body’s center of mass and the core. As this region is primarily stable,
programming should begin by first promoting stability of the lumbar region through the action
and function of the core. Once an individual demonstrates the ability to stabilize this region, the
program should then progress to the more distal segments.
ACE Personal Trainer Manual, 5 ed., p. 269-270
After proximal stability is established in the lumbar spine, the focus of the stability and mobility
training phase shifts to establishing _______________
Mobility of the pelvis and thoracic spine
Why?
A programming sequence that promotes stability and mobility within the body will adhere to the
basic principle that proximal stability facilitates distal mobility. With this in mind, the next step
after establishing stability in the lumbar spine is to address mobility of the pelvis and thoracic
spine.
ACE Personal Trainer Manual, 5 ed., p. 271
Which stretching technique is MOST appropriate for deconditioned clients to perform DURING a workout?
Dynamic Stretching
Why?
Dynamic stretching is the best choice for clients during a workout regardless of fitness level.
Myofascial release, proprioceptive neuromuscular facilitation, and static stretching are more
suitable during the warm-up and cool-down.
ACE Personal Trainer Manual, 5 ed., p. 271
Which stretching technique involves holding each stretch to the point of tension for 15 to 60 seconds?
Static stretching
Why?
Static stretches should be taken to the point of tension, with clients performing a minimum of
four repetitions and holding each repetition for 15 to 60 seconds.
ACE Personal Trainer Manual, 5 ed., p. 272
A skilled performance athlete who has established good flexibility would like to address functional flexibility during his pre-exercise stretching routine. What two types of stretching would be the BEST choices for this client?
Dynamic stretching and ballistic stretching
Why?
Dynamic and ballistic stretches are appropriate during a pre-exercise stretching routine for
athletes interested in improving their functional flexibility.
ACE Personal Trainer Manual, 5 ed., p. 271
Which of the following muscles is part of the outer layer of the core?
Latissimus dorsi
Why?
The outermost layer consists of larger, more powerful muscles that span many vertebrae and
are primarily responsible for generating gross movement and forces within the trunk. Muscles in
this region include the rectus abdominis, erector spinae, external and internal obliques,
iliopsoas, and latissimus dorsi.
ACE Personal Trainer Manual, 5 ed., p. 276
A key role of the serratus anterior during open kinetic chain movement is to move the thorax toward a more fixed, stable scapulae.
False
Why?
During open kinetic chain (OKC) movements, a key role of the serratus anterior is to control
movement of the scapulae against a more fixed ribcage. During closed kinetic chain movements,
however, where the distal segment is more fixed, a key role of the serratus anterior is to move
the thorax toward a more fixed, stable scapulae.
ACE Personal Trainer Manual, 5 ed., p. 291-292
The center of mass is generally slightly lower in men due to their increased body mass and narrower stance.
False
Why?
The location of the center of mass varies in individuals by body shape, size, and gender, being slightly higher in males due to greater quantities of musculature in the upper body.
ACE Personal Trainer Manual, 5 ed., p. 298
Which of the following techniques will reduce the balance challenge of an exercise?
Lowering the center of mass
Why?
Lowering the center of mass will reduce the balance challenge of an exercise, while the other
choices will all increase the balance challenge.
ACE Personal Trainer Manual, 5 ed., p. 300
Standing on a single leg and taking a step mandates stability in each of the following regions
EXCEPT the __________.
Raised Leg
Why?
Standing efficiently on a single leg mandates stability in the stance-leg, hip, and torso, while simultaneously exhibiting mobility in the raised leg if stepping is involved.
ACE Personal Trainer Manual, 5 ed., p. 301
Which type of movement has the GREATEST need for thoracic mobility?
Rotational movements
Why?
The need for thoracic mobility is greater during rotational movements than with pushing and
pulling movements, given the three-dimensional nature of the movement patterns. Performing
these exercises without thoracic mobility or lumbar stability may compromise the shoulders and
hips, and increase the likelihood for injury.
ACE Personal Trainer Manual, 5 ed., p. 319
Which of the following exercises BEST addresses the rotational movement pattern during the movement-training phase?
Wood-chop
Why?
The wood-chop is a rotational movement. The unilateral row is a pulling movement, the lunge is
a single-leg movement, and the hip hinge is a bend-and-lift movement.
ACE Personal Trainer Manual, 5 ed., p. 319-321
The ________ pull downward on the anterior, superior pelvis.
Hip Flexors
p. 267
