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Missed Questions Flashcards

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1
Q

What are sensitive to changes in tension and the rate of that change protecting a muscle from possible injury?

A

Golgi tendon organs

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2
Q

What is true of type 1 or slow twitch muscle fibers?

A

They contain more capillaries mitochondria and myoglobin than type 2 muscle fibers

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3
Q

Which of the following is characteristic of muscle spindles?

A

They are sensitive to change in length of muscle and the rate of change

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4
Q

Amount of blood pumped out of the heart with each contraction

A

Stroke volume

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5
Q

Describe cardio respiratory fitness?

A

Maximal oxygen consumption

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6
Q

Vessels that transport blood from capillaries towards the heart

A

Veins

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7
Q

Arterioles branch out into vessels known as

A

Capillaries

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8
Q

Fact about skeletal muscle

A

It’s a voluntary muscle

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9
Q

Heavy breathing results in an increase in the activity level of which secondary respiratory muscle?

A

Scalenes

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10
Q

Deoxygenated blood is pumped from the right ventricle through which vessel?

A

Pulmonary arteries

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11
Q

Sliding filament theory when does muscle contracting occur?

A

Actin and myosin filaments slide past each other shortening the sarcomere

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12
Q

Which distinguishes type 1 from type 2 muscle fibers

A

Decreased oxygen density

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13
Q

Left ventricle blood leaves through?

A

Aorta

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14
Q

Heavy breathing increases activity level in this secondary respiratory muscle

A

Scalenes

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15
Q

What happens to metabolism during EPOC?

A

Remains elevated

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16
Q

What happens after 90 minutes of exercise

A

The majority of glycogen stores is depleted

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17
Q

Which term refers to the assistance of amino acids in energy production during periods of starvation?

A

Glyconeogenesis

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18
Q

Client runs a mile in 6:30- what energy system is used to primarily to produce energy?

A

Oxidative

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19
Q

Scapular elevation refers to what motion of the scapula?

A

Superior

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20
Q

What to do when rolling across a tender spot on piriformis?

A

Hold the spot for 30 seconds

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21
Q

To target TFL the clients back leg should be

A

Externally rotated

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22
Q

If client is performing static stretching on calves what was his overhead squat assessment looking like?

A

Feet were turned out

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23
Q

Appropriate flexibility at the power level before an athletic competition would be

A

Functional flexibility

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24
Q

Dynamic stretching improves soft tissue extensibility by

A

Reciprocal inhibition

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25
Q

The ability of the neuromuscular system to allow all muscles to work synergistically

A

Neuromuscular efficiency

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26
Q

Where to place foam roller for latissmus Dorsi

A

Under the arm

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27
Q

Which of the following requires a client to perform cardio respiratory exercise at maximal effort while monitoring ventilation response?

A

Peak VO2 method

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28
Q

Exercise that is a core stabilizer and appropriate for Phase 1 if OPT model?

A

Floor probe cobra

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29
Q

What level core training prepares for dynamic stabilization and generate force at more functionally applicable speeds?

A

Core power

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30
Q

Muscles of global stabilization

System responsible for:

A

Intervertebral stability from vertebrae to vertebrae

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31
Q

Before doing the ball medicine pullover throw exercise to decrease stress to lower back and shoulders need extensibility of this muscle

A

Latissimus dorsi

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32
Q

Training for balance exercises that involve dynamic eccentric and concentric movement of the balance leg through a full range of motion

A

Balance strength

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33
Q

When performing a multi planar lunge to balance exercise and a client exhibits excessive extension of the lumbar spine - how to help the client?

A

Tell client to reduce stride length

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34
Q

Order of progression for balance

A 
Floor
Half foam roll
Balance beam 
Balance disc
Foam pad
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35
Q

Balance strength exercise that requires individual to lift one leg directly besides the balanced leg then bend from the waist slowly to reach toes of balanced leg

A

Single leg Romanian dead lift

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36
Q

Reactive training improves neuromuscular efficiency and improves range of speed of what system

A

Central nervous system

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37
Q

Ice skaters are good for what phase of OPT?

A

Phase 5 Power

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38
Q

Stretch shortening cycles do what?

A

Produce the necessary force to change the direction of an objects center of mass efficiently

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39
Q

Individual reacts to ground surface in such a way that he or she develops larger than normal ground forces that can be used to project the body with a greater velocity or speed of movement

A

Reactive training

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40
Q

What type of exercise is used second in a phase 2 strength endurance superset

A

Stabilization

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41
Q

Adaption of muscular hyper trophy is best achieved using which of the following rep tempo

A

2/0/2

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42
Q

Client finishes for weeks of phase 4 of opt program - which adaptation is likely to occur

A

Increased maximal strength

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43
Q

Stabilization exercise example

A

Single leg cable rows

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44
Q

Resistance should be positioned to resist shoulder horizontal addiction during which exercise

A

Standing cable chest press

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45
Q

When spitting during a bench press where to spot?

A

Determine amount of reps before performing the set

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46
Q

Which of the following differs from a barbell or medicine all because the center of mass is away from the handle

A

Kettlebell

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47
Q

Avoid what for a diabetic patient with peripheral neuropathy?

A

Foam rolling calves

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48
Q

What is appropriate movement assessment for elderly client?

A

Pushing test

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49
Q

Appropriate assessment for a pregnant woman out of single leg squat, Davies, shark skill, bench press?

A

Single leg squat

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50
Q

How to know when a youth client can progress?

A

Postural control

51
Q

Daily intake of carbs

A

6-10 g/kg of body weight

52
Q

Function of lipids in the body

A

A precursor to hormone production

53
Q

How to gain lean body mass

A

Eat 4-6 meals per day

54
Q

Effect of dehydration

A

Increased heart rate

55
Q

SMR Release of adductors- where to place the foam roller

A

The groin region inside the upper thigh

56
Q

Addiction is movement back toward the midline of the body in what plane

A

Frontal plane

57
Q

Pronation of the forearm involves inward movement of the forearm in which plane

A

Transverse

58
Q

Phase 4 workout how many reps per resistance training should be performed

A

1-5

59
Q

Example of hypertrophy phase exercise

A

Barbell squat

60
Q

Focus of power phase

A

Increased rate of forced production

61
Q

What method is most appropriate for strength endurance

A

Using superset techniques with high volume for 4 weeks

62
Q

Take what measure to before Rockport walk test

A

Weight

63
Q

What is overactive in overhead squat assessment if you see a forward lean

A

Overactive hip flexor complex and soleus

64
Q

Excessive forward lean during overhead squat caused by

A

Overactive abdominal complex and gastrocnemius

65
Q

Pronation Distortion Syndrome

Shortened muscles

A

Gastro, soleus, peroneals, adductors, IT band, hip flexor complex, biceps femoris

66
Q

Pronation distortion syndrome

Lengthened muscles

A

Anterior tibialis, posterior tibialis, glute max, glute med, Bastia medialis, hip external rotators

67
Q

Lower crossed syndrome

Shortened muscles

A

Gastro, soleus, adductors, hip flexor complex, latissimus dorsi, erector spinae

68
Q

Lower Crossed syndrome

Lengthened muscles

A

Anterior and posterior tibialis, glute max and med, transverse abdominis, internal obliques

69
Q

Upper crossed syndromes shortened muscles

A

Upper trap, lavatory scapulae, sternocleidomastoid, scalenes, latissimus dorsi, Teresa major, subscapularis, pectoralis major and minor

70
Q

Upper crossed syndrome lengthened muscles

A

Deep cervical flexors, serratus anterior, rhomboids, middle and lower trap, trees minor, infraspinatus

71
Q

Overhead squat paternal view

Excessive leave forward

A

Overactive

Soleus, gastro, hip flexor, abdominal complex

Under active

Anterior tibialis
Glute max
Erector spinae

72
Q

Lateral overhead squat assessment

Low back arches

A

Overactive

Hip flexor complex
Erector spinae
Latissimus dorsi

Underactive

Glute max
Hamstring complex
Intrinsic core stabilzers

73
Q

Over head squat arms fall forward

A

Overactive

Latissimus dorsi
There’s major
Pectoralis major and minor

Under active

Middle lower trap
Rhomboids
Rotator cuff

74
Q

Overhead squat feet turn out

A

Overactive

Soleus, lateral gastro, bicep femoris

Underactive

Medial gastro, medial hamstring, gracilis, sartorius, popliteus

75
Q

Overhead squat

Feet turn in

A

Overactive

Adductor complex
Biceps femoris
TFL
Vastus lateralis

Underactive

Glute max, med, vastus medialis oblique

76
Q

Number of exercises per body part for hypertrophy

A

2 to 4

77
Q

For hypertensive clients taking meds that influence heart rate, which method to establish training heart rate

A

Heart rate response

78
Q

The Golgi Tendon organ is an essential component of static stretching because:

A

It allows lengthening of the muscle

79
Q

If a clients knee moves inward while performing the Single Leg squat test - which muscle is over active

A

Adductor longus

80
Q

Who can supervise a client on an 800 to 100 calorie diet

A

A medical physician

81
Q

Which out of the following are Durnin Womersley formula

Calf mid axillary line subscapular thigh

A

Subscapular

82
Q

What should a trainer consider for a senior client

A

Progression should be from a seated machine to standing exercises

83
Q

A client who has increased functional capacity to adapt to a stressor in which of the following stages of general adaption syndrome

A

Resistance development

84
Q

Stabilization endurance phase exercises should be performed with which type of intensity

A

Low

85
Q

Clients shoulders elevate during a pulling assessment which may be underactive?

A

Mid and lower trapezius

86
Q

The inner most layer of muscular connective tissue

A

Endomysium

87
Q

Which of the five principles of goal setting focuses on establishing goals that are challenging but not extreme

Attainable realistic specific timely

A

Attainable

88
Q

When assessing overhead squat, an indication of relative flexibility due to tightness in the lateral gastro is

A

External rotation of the feet

89
Q

When performing this exercise the load should be positioned to resist shoulder extension and scapular retraction

A

Standing cable row

90
Q

A client has mastered the single leg squat on the floor - which of the following is a priori ice probe and challenging progression?

A

Two legged squat on a dyna disc

91
Q

When a client performs reactive exercises in the Stabilization Level of training they should hold the landing position for how many seconds before repeating the movement?

A

3-5 seconds

92
Q

Which of the following is appropriate spotting technique?

A

The spotter should spot at the wrists when clients are performing a dumbbell exercise

93
Q

The ability to react and change body positions with maximum rate of force production in all planes of motion and from all body positions during functional activities?

A

Vitamin A D iron and zinc

94
Q

To ensure proper front side mechanics during sprinting the ankle must be in what position

A

Doesiflexion

95
Q

Davies law states which of the following

A

Soft tissue models along the lines of stress

96
Q

Which muscle is probably underactive when the arms fall forward during the overhead squat

A

Rhomboids

97
Q

Which of the following is an example of a strength level resistance training exercise for legs

A

Multiplanar dumbbell step up

98
Q

When performing this move the load must be placed in such a way to resist elbow extension

A

Standing triceps extension

99
Q

During overhead squat assessment a client demonstrates an excessive anterior pelvic tilt- which of the follow muscles is overactive

Bicep femoris
Piriformis
Transverse abdominis
Latissimus dorsi

A

Latissimus dorsi

100
Q

The principle that states the body will adapt to the demands that are placed upon it is the principle of

A

Specificity

101
Q

Which is the appropriate intensity when training an obese client

A

60-70 % of max heart rate

102
Q

What part of the digestive system are protein strands broken down

A

Stomach

103
Q

Personal trainers have a max time to make a good first impression

A

20 seconds

104
Q

Muscle imbalances can be caused by lack of core strength and poor training techniques; which concept causes the bicep femoris and piriformis to compensate in a squatting movement

A

Synergistic dominance

105
Q

An active kneeling hip flexor stretch is an example of

A

Reciprocal inhibition

106
Q

What contributes to rapid weight loss when consuming a low carb diet?

A

Loss of water

107
Q

Which of the following occurs at the shoulder while it is moving in the frontal plane

A

Abduction

108
Q

Based on overhead squat assessment findings, if a client exhibits knees moving inward which flexibility exercises are recommended

A

Adductor static stretch

109
Q

A slow and controlled dumbbell chest press performed on a stability ball is an example of what type of specificity?

A

Neuromuscular

110
Q

Which of the following muscles is lengthened in lower cross syndrome

Pisa’s minor
Recurs femoris
Erector spinae
Transverse abdominis

A

Transverse abdominis

111
Q

Ball squat to curl press
Multiplanar step up balance
Ball dumbbell chest press
Push up
Standing cable row
Ball dumbbell row, single leg dumbbell scapulation seated stability ball military press
Single leg dumbbell curl single leg barbell curl supine ball dumbbell triceps extension ball squat multiplanar step up to balance

A

Resistance stabilization

112
Q 
Lunge to two arm dumb bell press
Squat to two arm press
Flat dumbbell chest press
Barbell bench press
Seated cable row
Seat lay pull seat dumbbell shoulder press, seated shoulder press machine, seated two arm dumbbell bicep curl bicep curl machine cable push downs supine bench barbell tricep extension leg press barbell squat
A

Resistance strength

113
Q 
Two arm medicine ball chest pass
Rotation chest pass
Ball medicine ball pullover throw
Wood chop throw
Two arm push press barbell clean
Medicine ball scoop toss
Medicine ball side oblique throw
Squat jump
Tuck jump
A

Resistance power

114
Q

Marching
Floor bridge
Floor probe cobra
Probe iso abs

A

Core stabilization

115
Q

Ball crunch
Back extensions
Reverse crunch
Cable rotations

A

Core strength

116
Q

Rotation chest pass
Ball medicine ball pullover
Front MV oblique throw
Wood chop throw

A

Core Power

117
Q

Single leg:

Balance
Balance reach
Hip internal and external rotation
Lift and chop

A

Balance stabilization

118
Q 
Single leg 
Squat
Squat touchdown 
Romanian dead lift 
Multiplanar step up to balance 
Multiplanar lunge to balance
A

Balance strength

119
Q

Squat jump with stabilization
Box jump up with stabilization
Box jump down with stabilization
Multiplanar jump with stabilization

A

Plyometruc stabilization

120
Q

Squat jump
Tuck jump
Butt kick
Power step up

A

Plyometric strength

121
Q

Ice skater
Single leg power step up
Proprioceptive plyometrics

A

Plyometeric power

122
Q

Adduction/Abduction
Lateral flexion
Eversion/Inversion

Side lateral raise, side lunge, side shuffle

What plane of motion?

A

Frontal

123
Q

Flexion
Extension

Bicep curl, tricep push down, squat

What plane of motion

A

Sagittarius

124
Q

Rotation
Horizontal adduction/abduction

Throwing golfing swinging a bat, trunk rotation

What plane

A

Transverse

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