NCSF Training Instruction Flashcards
The most dangerous position for the shoulder to be in while loaded is ____________.
Shoulder hyper flexion and/or external rotation
The primary concentric mover during the bench press is ______, which is powered by the ___________.
Horizontal adduction, Pectoralis Major
During the downward phase of the lunge, the hip extensors of the front leg contract ___________, allowing the hip to flex to ___________ degrees for optimal range of motion.
Eccentrically, 90
The end range of motion for the Romanian deadlift is usually determined by ____________.
Flexibility of the individual
Excessive Dorsiflexion is defined as ___________
Bringing the knee past the toe line
Correct spotting for a pull up is ______________.
to support the body at the waist in order to control spinal position.
The bar should be placed across the ________ when performing the back squat.
Trapezius
The lunge is a dynamic flexibility exercise for the ________ of the back leg and the _________ of the front leg.
Hip flexor, gluteus maximus.
Proper breathing during the push-up would include exhalation through the _____ phase.
Concentric (against gravity)
The side lunge occurs in the _________ plane and can be used as a dynamic stretch for the ___________.
Frontal, adductors
An exercise prescription of 5-7 repetitions to volitional failure with a rest interval of 120-180 seconds between sets would be appropriate resistance training when the goal is ___________.
Muscle strength.
Hammer Curls neutral grip increases the activation of the _________ compared to the traditional bicep curl which uses a __________ grip.
Brachioradialis (forearm elbow flexor), supinated grip
To maximize the posterior head of the deltoid during reverse flies the client should try to maintain a humeral position of ________ degrees of shoulder abduction.
90-100
What is a common error seen in the performance of the triceps pushdown exercise?
Flexing the shoulder in the starting position, using the latissimus doors to generate shoulder extension, and allowing the humerus to horizontally abduct away from the body.
A common error in the prone leg curl is the _______ tilt of the pelvis due to ___________.
Anterior, hip flexion
_________ and ________ are common errors seen in the lateral raise exercise.
Bending the elbow, using angular momentum.
The end range of motion for the squat can be determined by a ______ pelvic tilt or excessive _______ of the ankle.
posterior, dorsiflexion
__________ exercises are good choices to increase bone mineral density and maximize motor unit recruitment throughout the entire kinetic chain.
Closed-chain
In order to protect the shoulder joint from an impingement, an individual performing a front (anterior) raise should hold the weight using a _______ grip.
Neutral
Performing the upright row exercise incorrectly can lead to ________ when the elbow passes the height of the shoulder.
shoulder impingement
Performing an alternating arm shoulder press while seated on a physical would be best suited for a client with a goal of improving __________, while the machine shoulder press would be best suited for an individual whose goal is muscle __________.
functional strength, hypertrophy
During a seated cable or band row exercise, common errors often made by the client include excessive ________ extension and insufficient scapular _________
hip, retraction (adduction)
A physiological benefit or a warm-up prior to exercise is ________, which help improve performance and reduce tissue/joint injury.
increased tissue pliability
The _______ pulse is located in the wrist and is ideal to check a client’s _________ heart rate.
radial, exercise
To increase activation of the obliques the exercise selected must be performed in the _______ plane or utilize ______ flexion.
transverse; trunk or lateral
_________ stretching involves the client lengthening a muscle to its end range of motion and maintaining the position through an external force. This external force often allow the client to further lengthen the tissue beyond normal end-ROM
Active-assisted
