LESSON 13 - APPLIED KINESIOLOGY QUIZ

Question 1

A muscle with which of the following muscle arrangements has the LOWEST force production, but the HIGHEST speed of contraction?

Bipennate

Unipennate

Longitudinal

Multipennate

Answer 1

The Correct Answer is:

Longitudinal

Why?

Penniform muscles, which include unipennate, bipennate, and multipennate muscles, are designed for higher force production than longitudinal muscles. Longitudinal muscles are long and thin and have parallel fibers that run in the same direction as the length of the muscle. This type of fiber arrangement allows for speed of contraction.

ACE’s Essentials of Exercise Science for Fitness Professionals, p. 112-113

Question 2

Which of the following is an example of a multiplanar movement from the anatomical position?

Depression of the scapulae

Dorsiflexion of the ankle

Pronation of the forearm

Opposition of the thumb

Answer 2

The Correct Answer is:

Opposition of the thumb

Why?

Opposition of the thumb is a movement unique to primates and humans that follows a semicircle toward the little finger. Each of the other movements is uniplanar.

ACE’s Essentials of Exercise Science for Fitness Professionals, p. 109

Question 3

Which pair of shoulder muscles is BEST strengthened by shoulder shrugs performed with resistance?

Levator scapulae and trapezius

Pectoralis minor and serratus anterior

Teres major and latissimus dorsi

Rhomboid major and rhomboid minor

Answer 3

The Correct Answer is:

Levator scapulae and trapezius

Why?

These two muscles that act at the shoulder girdle to elevate the scapula are effectively targeted by shoulder shrugs.

ACE’s Essentials of Exercise Science for Fitness Professionals, p. 35 & 38

Question 4

The birddog is an effective exercise for which of the following muscles that act at the trunk?

Erector spinae

Rectus abdominis

Transverse abdominis

Multifidi

Answer 4

The Correct Answer is:

Multifidi

Why?

The multifidi, which contribute to spinal stability during trunk extension, rotation, and side-bending, are effectively targeted by the birddog.

ACE’s Essentials of Exercise Science for Fitness Professionals, p. 43

Question 5

Which category of hip muscles is primarily responsible for hip adduction?

Medial muscles

Posterior muscles

Anterior muscles

Lateral muscles

Answer 5

The Correct Answer is:

Medial muscles

Why?

The medial hip muscles (i.e., those hip muscles closer to the midline of the body), including the pectineus, adductor brevis, adductor longus, gracilis, and adductor magnus, are primarily responsible for hip adduction.

ACE’s Essentials of Exercise Science for Fitness Professionals, p. 44

Question 6

Which of Newton’s laws of motion is described as follows? A body at rest will stay at rest and a body in motion will stay in motion (with the same direction and velocity) unless acted upon by an external force.

Answer 6

The Correct Answer is:

Law of inertia

Why?

Newton’s first law of motion, known as the law of inertia, states that a body at rest will stay at rest and that a body in motion will stay in motion (with the same direction and velocity) unless acted upon by an external force. In addition, a body’s inertial characteristics are proportional to its mass, which is why it is harder to start (or stop) moving a heavy object than a lighter one.

ACE’s Essentials of Exercise Science for Fitness Professionals, p. 106

Question 7

ssuming a client is lifting the same amount of weight, he or she can create more resistance by moving the weight closer to the working joint.

Answer 7

The Correct Answer is:

FALSE

Why?

To create more resistance with the same amount of weight, move the weight farther from the working joint. To lessen the resistance as fatigue occurs, move the weight closer to the working joint.

ACE’s Essentials of Exercise Science for Fitness Professionals, p. 112

Question 8

What muscles are strengthened when a client performs side-lying leg lifts with the lower leg?

Abductors

Internal rotators

Adductors work concentrically in the upward phase and ecentrically in the downward phase.

External rotators

Answer 8

The Correct Answer is:

Adductors work concentrically in the upward phase and ecentrically in the downward phase.

Why?

ACE’s Essentials of Exercise Science for Fitness Professionals, p. 121

Question 9

The soleus, gastrocnemius, and plantaris are located in which compartment of the lower leg?

Posterior tibial compartment

Superficial posterior compartment

Deep posterior compartment

Anterior tibial compartment

Answer 9

The Correct Answer is:

Superficial posterior compartment

Why?

The soleus, gastrocnemius, and plantaris are all located in the superficial posterior compartment of the lower leg and serve as primary plantarflexors of the ankle joint.

ACE’s Essentials of Exercise Science for Fitness Professionals, p. 123-124

Question 10

When evaluating a new client’s posture, a personal trainer notices a long outward curve of the thoracic spine with a decreased anterior lumbar curve and a backward shift of the upper trunk. What postural deviation does this client have?

Lordosis

Sway back

Flat back

Kyphosis

Answer 10

The Correct Answer is:

Sway back

Why?

Sway-back posture is a long outward curve of the thoracic spine with a decreased anterior lumbar curve and a backward shift of the upper trunk. It is often accompanied by rounded shoulders, a sunken chest, and a forward-tilted head. If an individual has this postural abnormality and cannot actively assume a neutral-spine posture, the fitness professional should refer him or her to a physician.

ACE’s Essentials of Exercise Science for Fitness Professionals, p. 128-129

Question 11

Which of the following muscles plays a vital role (with the multifidi) in providing feedback to the central nervous system about spinal joint position before dynamic forces in the extremities destabilize the spine?

Rectus abdominis

Transverse abdominis

External obliques

Internal obliques

Answer 11

The Correct Answer is:

Transverse abdominis

Why?

Coactivation of the transverse abdominis and multifidi muscles occur before any movements of the limbs. Specifically, these two muscles are activated an average of 30 milliseconds before shoulder movement and 110 milliseconds before leg movement. What is the importance of this temporal pattern of trunk muscle recruitment? The transverse abdominis and multifidi muscles are thought to play a vital role in providing feedback about spinal joint position, and thus forewarn the central nervous system about impending dynamic forces to be created in the extremities that may destabilize the spine.

ACE’s Essentials of Exercise Science for Fitness Professionals, p. 133

Question 12

“Shoulder girdle” is the informal term for the _______________.

Sternoclavicular joint

Acromioclavicular joint

Scapulothoracic articulation

Glenohumeral joint

Answer 12

The Correct Answer is:

Scapulothoracic articulation

Why?

Shoulder girdle is the informal term for scapulothoracic (S/T) articulation, which consists of the muscles and fascia connecting the scapula to the thorax.

ACE’s Essentials of Exercise Science for Fitness Professionals, p. 34, 134-136

Question 13

The _______________ joint allows inversion and eversion of the foot.

Tibular

Metatarsal

Subtalar

Phalageal

Answer 13

The Correct Answer is:

Subtalar

Why?

The articulation of the talus and the calcaneus is referred to as the subtalar joint, which allows inversion and eversion of the foot.

ACE Essentials of Exercise Science, p. 47

Question 14

There are _______________ compartments in the lower leg.

Two

Three

Four

One

Answer 14

The Correct Answer is:

Three

Why?

Like the thigh, the lower leg has three separate compartments that are divided by connective tissue: anterior, posterior, and lateral compartments.

ACE Essentials of Exercise Science, p. 47

Question 15

The _______________ compartment extends the toes and dorsiflexes/inverts the foot.

Anterior

Superior

Inferior

Posterior

Answer 15

The Correct Answer is:

Anterior

Why?

The anterior compartment of the lower leg contains muscles that extend the toes and dorsiflex and/or invert the foot.

ACE Essentials of Exercise Science, p. 47

Question 16

The _______________ and _______________ are powerful plantar flexors that share an insertion on the Achilles tendon.

Soleus; tibialis posterior

Gastrocnemius; soleus

Gastrocnemius; anterior tibialis

Soleus; anterior tibialis

Answer 16

The Correct Answer is:

Gastrocnemius; soleus

Why?

The gastrocnemius and soleus are powerful plantar flexors that make up the bulk of the calf and share a common insertion on the Achilles tendon.

ACE Essentials of Exercise Science, p. 47

Question 17

If an individual has tight hip flexors, what condition can occur in the lumbar spine?

Sway back

Scoliosis

Kyphosis

Lordosis

Answer 17

The Correct Answer is:

Lordosis

Why?

Because of its origin at the lumbar spine, tight hip flexors can result in passive hyperextension of the lumbar spine, which is known as lordosis.

ACE Essentials of Exercise Science, p. 118

Question 18

The _______________ muscle group is the prime mover during a prone leg curl. As the knee flexes, a(n) _______________ contraction occurs. As the knee extends, a(n) _______________ contraction occurs.

Hamstring; concentric; eccentric

Quadriceps; concentric; eccentric

Hamstring; eccentric; concentric

Quadriceps; eccentric; concentric

Answer 18

The Correct Answer is:

Hamstring; concentric; eccentric

Why?

The primary knee flexors are the hamstrings; they are the prime mover during a prone leg curl. As the knee flexes, a concentric contraction occurs, and as the knee extends, an eccentric contraction occurs.

ACE Essentials of Exercise Science, p. 123

Question 19

The _______________ muscle group is the prime mover during a squat. As the knee flexes, a(n) _______________ contraction occurs. As the knee extends, _______________ contraction occurs.

Hamstring; concentric; eccentric

Quadriceps; concentric; eccentric

Hamstring; eccentric; concentric

Quadriceps; eccentric; concentric

Answer 19

The Correct Answer is:

Quadriceps; eccentric; concentric

Why?

The quadriceps femoris is the prime mover for knee extension when acting concentrically. As the knee flexes during the downward motion of a squat, the quadriceps act eccentrically to allow knee flexion. On the upward motion of the squat, the quadriceps muscles act concentrically as prime movers to extend the knee.

ACE Essentials of Exercise Science, p. 122

Question 20

You notice when a client or class participant bends down that his heels cannot maintain contact with the floor. What muscles can you suspect to be tight?

Dorsiflexors

Plantar flexors

Knee flexors

Hip flexors

Answer 20

The Correct Answer is:

Plantar flexors

Why?

The large muscles of the superficial posterior tibial compartment are the primary plantar flexors of the ankle joint. The gastrocnemius and soleus muscles are often inflexible, particularly among individuals who regularly wear high-heeled shoes.

ACE Essentials of Exercise Science, p. 124

Question 21

You notice a client or class participant is running “flat-footed.” You can hear her foot slap the treadmill with every step. What muscles can you suspect to be weak?

Dorsiflexors

Plantar flexors

Knee flexors

Hip flexors

Answer 21

The Correct Answer is:

Dorsiflexors

Why?

When acting concentrically, the muscles of the lower leg produce dorsiflexion of the ankle, and work together during walking and running to eccentrically lower the foot to the ground with control. Without the eccentric action of the dorsiflexor muscles as dynamic shock absorbers, the foot would slap the ground with each stride or impact.

ACE Essentials of Exercise Science, p. 124

Question 22

The concentric contraction of the upper trapezius produces _______________ and _______________ of the scapula.

Depression; downward rotation

Elevation; downward rotation

Elevation; upward rotation

Depression; upward rotation

Answer 22

The Correct Answer is:

Elevation; upward rotation

Why?

The fibers of the upper trapezius are angled upward and obliquely. Therefore, if the upper fibers are activated concentrically, they will produce elevation and upward rotation of the scapula.

ACE Essentials of Exercise Science, p. 139

Question 23

If scapular adductors are weak, the postural deviation called _______________ is likely.

Scoliosis

Lordosis

Sway back

Kyphosis

Answer 23

The Correct Answer is:

Kyphosis

Why?

Kyphosis is defined as an excessive posterior curvature of the spine, resulting in a rounded-shoulders posture. If the scapular adductors are weak, fatigued, or injured, the muscular tension created by the pectoralis minor will tilt the scapulae forward and down, resulting in kyphosis.

ACE Essentials of Exercise Science, p. 138

Question 24

Scapular protraction is also known as _______________.

Elevation

Abduction

Depression

Adduction

Answer 24

The Correct Answer is:

Abduction

Why?

Scapular protraction is also known as abduction. Concentric activity of the pectoralis minor results in abduction of the scapula.

ACE Essentials of Exercise Science, p. 138

Question 25

Injury to the _______________ is common in baseball pitchers because of the repetitious pattern of abduction, flexion, and rotation of the shoulder.

Elbow

Rotator cuff

Acetabulum

Scapularthoracic joint

Answer 25

The Correct Answer is:

Rotator cuff

Why?

The four musculotendinous attachments of the rotator cuff can become inflamed as a result of performing many repetitions of movements that involve abduction, flexion, and rotation, as seen in the throwing motion of baseball pitchers.

ACE Essentials of Exercise Science, p. 143-144

Question 26

During the up-phase of a shoulder overhead press, the middle deltoid is _______________ contracting.

Kinetically

Eccentrically

Isometrically

Concentrically

Answer 26

The Correct Answer is:

Concentrically

Why?

The fibers of the middle deltoid are aligned perfectly with the frontal plane, and thus this muscle is the primer mover in concentric abduction of the shoulder joint, as seen during the upward phase of a shoulder overhead press.

ACE Essentials of Exercise Science, p. 142

Question 27

The _______________ deltoid extends, externally rotates, and horizontally extends the arm at the shoulder.

Superior

Anterior

Posterior

Inferior

Answer 27

The Correct Answer is:

Posterior

Why?

The posterior deltoid is located on the back side of the glenohumeral joint and has the exact opposite functions as the anterior deltoid: it extends, externally rotates, and horizontally extends the arm at the shoulder.

ACE Essentials of Exercise Science, p. 143

Question 28

An individual is performing a seated leg press. What prime movers initiate this exercise?

Knee extensors and hip flexors

Hip flexors, knee extensors, and dorsiflexors

Knee extensors and hip extensors

Knee flexors and hip flexors

Answer 28

The Correct Answer is:

Knee extensors and hip extensors

Why?

The knee extensors (quadriceps femoris) and hip extensors (hamstrings and gluteus maximus) are the prime movers that initiate the movement to straighten the legs at the beginning of a seated leg press.

ACE Essentials of Exercise Science, p. 118, 122

Question 29

Which of the following exercises would be MOST appropriate for an individual who needs to strengthen the hip adductors?

Standing lateral leg lifts with resistance tubing around the ankle

Side-lying leg lifts with the bottom leg lifting upward

Side-lying leg lifts with the top leg lifting upward

Supine bridge with hips extended, wide feet, and resistance tubing around the ankles

Answer 29

The Correct Answer is:

Side-lying leg lifts with the bottom leg lifting upward

Why?

Side-lying leg lifts with the lower leg lifting upward require the adductors to work concentrically in the upward phase and eccentrically in the downward phase.

ACE Essentials of Exercise Science, p. 121

Question 30

What muscle or muscle group is the prime mover during a prone hamstring curl?

Hip extensors

Hip flexors

Knee flexors

Knee extensors

Answer 30

The Correct Answer is:

Knee flexors

Why?

The prime movers during a prone hamstring curl are the knee flexors, which are comprised of the hamstrings muscle group.

ACE Essentials of Exercise Science, p. 123

Question 31

Your client or class participant is experiencing some pain in her low back when performing abdominal exercises. Which of the following imbalances could potentially cause this condition?

Tightness of the IT band

Tightness in the iliopsoas

Hypertrophy of the semitendinosus

Weakness in the iliopsoas

Answer 31

The Correct Answer is:

Tightness in the iliopsoas

Why?

Because of its origin at the lumbar spine, iliopsoas tightness can result in lordosis, which can cause low-back pain, particularly during the second half of a sit-up and with prolonged periods of sitting. To correct the anterior pelvic tilt position associated with lumbar lordosis, focus on strengthening the abdominal and hip extensor muscles, while stretching the hip flexors and spine extensors.

ACE Essentials of Exercise Science, p. 116, 128-129

Question 32

What is the primary action of the gluteus medius?

Hip extension

Hip adduction

Hip abduction

Hip flexion

Answer 32

The Correct Answer is:

Hip abduction

Why?

The three gluteal muscles—gluteus medius, gluteus minimus, and the superior fibers of the gluteus maximus—are the primary hip abductors and are assisted by the tensor fasciae latae. The gluteus medius is the largest of the hip abductor muscles, two times larger than the gluteus minimus.

ACE Essentials of Exercise Science, p. 119

Question 33

What group of muscles works eccentrically during the down-phase of a squat?

Gluteus maximus and sartorius

Gluteus maximus and rectus femoris

Gluteus maximus, gluteus minimus, and quadriceps femoris

Gluteus maximus and hamstrings

Answer 33

The Correct Answer is:

Gluteus maximus and hamstrings

Why?

Eccentric action of the gluteus maximus and hamstrings controls the downward phase of the squat into hip flexion.

ACE Essentials of Exercise Science, p. 118