Section 2 Flashcards
Which of the following are core-stabilization exercises designed to improve?
a) Maximal strength of the rectus abdominis and external obliques
b) Rate of force production of the core musculature
c) Neuromuscular efficiency and inerverebral stability
d) Anaerobic capacity of movement systems muscles
c) Neuromuscular efficiency and inerverebral stability
The Borg Scale measures what?
Rating of percived exertion.
The resistance training system that involves performing a set to failure, then removing a small percentage of the load and continuing with the set.
Drop-sets
The process of using agonists and synergists to dynamically move the joint into a range of motion.
Active-isolated stretch
A group of consequtive repetitions
Set
Factors for appropriate rest intervals
Training experience Training intensity Tolerance of short rest periods Muscle mass General fitness level Training goals Nutrition status Recoverability
Static and dynamic postural assessments is an example of
Objective information
According to the 2008 Physical Activity Guidelines, what is the minimum amount of time per week an individual should engage in physical activity if performed at a moderate-intensity level?
a) 100 min
b) 200 min
c) 150 min
d) 250 min
c) 150 min
A variation of circuit training that uses different exercises (upper and lower body)for each set through the circuit.
Peripheral heart action
When performing an active kneeling hip flexor stretch, internally rotating the rear leg will place greater stretch on which of the following muscles?
a) Adductor brevis
b) Tensor fascia Latae
c) Psoas
d) Pecineaus
c) Psoas
Which of the following intensity ranges best describes someone just moving into a zone 3 cardiorespiratory training workout?
a) 75 - 79%
b) 66 - 70%
c) 80 - 85%
d) 86 - 90%
d) 86 - 90%
Overhead Squat (Lateral): LPHC low back arches overactive muscles
Hip flexor complex, erector spinae, latissimus dorsi
Skinfold measurements (Durnin-Womersley formula) take skin folds at
Right side of the body at Bicep, triceps, Subscapular, and iliac crest
Amount of physical training performed within a specificed period.
Training volume
When assessing a client’s overhead squat, which of the following is an indication of overactivity in the lateral gastrocnemius?
a) External rotation of the feet
c) Arms fall forward
c) Low back arches
d) Knees move inward
a) External rotation of the feet
What is the appropriate percentage to increase after each set when performing an upper-extremity (bench press) strength assessment?
a) 10 - 15%
b) 15 - 20%
c) 1 - 2%
d) 5 - 10%
d) 5 - 10%
Performing exercises on the OPT template one after the other, in a vertical manner down the template
Vertical loading
Briefly describe the Shark skill test
Nine 12 inch boxes
Client stands on one foot with hands on hips
Client hops to each box in a set pattern, hopping back to the center box each time
Record time and add 0.10-second penalty for non-hopping leg touch, hands off hips, foot goes into wrong square, foot does not return to center square.
A client has been performing cardiorespiratory exercise for four weeks. Which of the following physiologic adaptations should the personal trainer expect to observe in the client?
a) Decreased cardiac output
b) Improved ability of muscles to use oxygen
c) Increased resting heart rate
d) Decreased stroke volume
b) Improved ability of muscles to use oxygen
Pain or discomfort often felt 24 - 72 hours after intense exercise or unaccustomed physical activity.
Delayed-onset muscle soreness (DOMS)
The push-up test assesses
Muscular endurance of the upper body
States that soft tissue models along the lines of stress.
Davis’s law
What technique uses a co-contraction of global muscles to enhance global trunk stability?
a) Horizontal adduction
b) Bracing
c) Flexion
d) Extension
b) Bracing
The time taken to recuperate betwen sets.
Rest interval
A maneuvre used to recruit the local core stabilizers by drawing the navel in toward the spine.
Drawing-in maneuver
The kinetic chain checkpoints include
foot and ankle, knee, lumbo-pelvic-hip complex (LPHC), shoulders, and head and cervical spine
The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist.
Altered reciprocal inhibition
Which of the following is a factor of the FITTE principle used to determine exercise training programs for each individual?
a) Fitness
b) Tolerance
c) Efficiency
d) Frequency
d) Frequency
Low-intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow.
Specific warm-up
Essential body fat for women
8 - 12%
Diastolic blood pressure represents which of the following?
a) The top number in the blood pressure reading
b) The larger of the two numbers
c) Pressure within the arterial system after the heart contracts
d) Pressure within the arterial system when the heart is resting and filling with blood
d) Pressure within the arterial system when the heart is resting and filling with blood
What is designed ot increase join range of motion (ROM), improve muscle imbalances, and correct altered joint mothion, and is used in Phase 1 of the OPT model?
a) Relative flexibility
b) Corrective flexibility
c) Functional flexibility
d) Active flexibility
b) Corrective flexibility
The resistance training system that involves performing two exercises in rapid succession with minimal rest.
Superset
The speed with which each repetition is performed.
Repetition tempo
Ruby performs self-myofascial release and static stretching on her client, following which she performs an overhead squat assessment. Which of the following indicates the need for static standing TFL stretch?
a) The client’s knees fall inward
b) The client’s knees bow out.
c) The client’s toes turn out
d) The client leans forward excessively
a) The client’s knees fall inward
The single leg squat assessment assesses
Dynamic flexibility
Core strength
Balance
Overall neuromuscular control
The pushing assessment assesses
Movement efficiency
Potential muscle imbalances
The ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustaned physical activity.
Cardiorespratory fitness
How many weeks should a client spend during the Stabilzation Phase of core training?
a) 10
b) 8
c) 4
d) 9
c) 4
Designed to increase joint ROM, improve muscle imbalances, and correct altered joint motion
Corrective flexibility
What effect do beta-blockers have on a client?
a) Decrease blood pressure
b) Blocks mechanoreceptors from overstimulating muscles
c) Increase blood pressure
d) Has no effect
a) Decrease blood pressure
Recommended body fat for women over 55
25 - 38%
Recommended body fat for women 34 or less
20 - 35%
The following muscles make up what core system?
- Quadratus lumorum, psoas major, external oblique, portions of the internal oblique, rectus abdominis, gluteus medius, and tha adductor complex
Global Stabilization System
Athletic body fat for women
12 - 22%
Overhead Squat (Anterior): Feet turn out overactive muscles
Soleus, lateral gastrocnemius, biceps femoris
A term used to describe how the body responds and adapts to stress.
General adaptation syndrome (GAS)
Performance assessments is an example of
Objective information
An individual’s level of effort, compared with their maximal effort, which is usually expressed as a percentage.
Training intensity
The resistance training system that involves performing a series of exercises, on after the other, with minimal rest.
Circuit training
The number of strides taken in a given amount of time (or distance).
Stride rate
The structures that make up the lumbo-pelvic-hip complex (LPHC), including the pevic girdle, abdomen, and the hip joint.
Core
Recommended body fat for women 35 - 55
23 - 38%
Which of the following is recorded on the palm side of the wrist?
a) Brachial pulse
b) Carotid pulse
c) Axillary pulse
d) Radial pulse
d) Radial pulse
Which method of cardio should be avoided for a client who demonstrates low-back arching as a movement compensation?
a) Bicycles
b) Group exercise classes
c) Treadmills
d) Elliptical trainers
a) Bicycles
Proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis.
Frontside mechanics
Increased force output of the synergists for hip extension to compensate for the weakened gluteus maximus is an example of which of the following?
a) Autogenic inhibition
b) Davis’s law
c) Synergistic dominance
d) Wolff’s law
c) Synergistic dominance
The active extension of muscle, using force production and momentum, to move the joint through the full available range of motion.
Dynamic stretch
The ability of the neuromuscular system to allow agonists, antagonists, and stabilzers to work synergistically to produce, reduce, and dynamically stabilize the entire kinetic chain in all three planes of motion.
Neuromuscular efficiency
A purposeful system or plan put together to help an individual achieve a specific goal.
Program design
The length of time an individual is engaged in a given actvity.
Time
For which of the following are Stage I cardiorespiratory training programs designed?
a) To help improve cardiorespiratory fitness levels in apparently healthy sedentary clients.
b) For clients with low-to-moderate cardiorespiratory fitness levels who are ready to begin training at higher intensity levels
c) To help clients improve anaerobic power and sprinting capabilities
d) For advanced clients who have a moderately high cardiorespiratory fitness level base.
a) To help improve cardiorespiratory fitness levels in apparently healthy sedentary clients.
The process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds.
Statics stretching
One complete movement of a single exercise.
Repetition or rep
Pushing Assessment: Head migrates forward overactive muscles
Upper trapezius, sternocleidomastoid, levator scapulae
The Shark skill test assesses
Lower extremity agility and neuromuscular control
Which of the following requires a client to perform cardiorespiratory exercise at maximal effort while monitoring ventilation response?
a) Karvonen method
b) Peak VO2 method
c) Straight percentage method
d) VO2 rest method
b) Peak VO2 method
The YMCA 3-minute step test is used to assess
Cardiovascular fitness
How long does NASM suggest the cardiorespiratory portion of the warm-up should last?
a) 5 - 10 minutes
b) 3 - 5 minutes
c) 0 - 3 minutes
d) 10 - 15 minutes
a) 5 - 10 minutes
Which of the following has the objective of uniformly strengthening the deep and superficial muscles that stabilize, align, and move the trunk of the body?
a) Core training
b) Flexibility training
c) Interval training
d) Volume training
a) Core training
The initial reaction to a stressor.
Alarm reaction
Physiologic assessments is an example of
Objective information
The level of demand that a given activity places on the body.
Intensity
Which of the following is appropriate tempo for a core exercise when training for hypertrophy?
a) Medium
b) Slow
c) Fast
d) Explosive
a) Medium
A routine that trains different body parts on separate days
Split-routine
The following muscles make up what core system?
- Latissimus dorsi, hip flexors, hamstring complex, and quadriceps
Movement System
Refers to the energy demad placed on the body.
Metabolic specificity
The bench press test is used to assess
Upper extremity strength (one Rep Max)
Recommended body fat for men 35 - 55
10 - 25%
Body composition testing is an example of
Objective information
Athletic body fat for men
5 - 13%
Recommended body fat for men over 55
10 - 25%
Enlargement of skeletal muscle fibers in response to overcoming force production from high volumes of tension.
Muscular hypertrophy
The squat test is used to assess
Lower extremity strength (one Rep Max)
Pronation Distortion Syndrome short muscles include:
Gastrocnemius, soleus, peroneals, adductors, iliotibial head, hip flexor complex, and biceps femoris
Refers to the speed of contraction and exercise selection.
Neuromuscular specificity
The point during graded exercise in which ventilation increases disproporonately to oxygen uptake, signifying a switch from predominantly aerobic energy production to anerobic energy production.
Ventilatory threshold (T vent)
Designed to improve extensibility of soft tissue while in motion.
Dynamic flexibility
What does FITTE stand for?
Frequency, Intensity, Time, Type, and Enjoyment
Refers to the weight and movements placed on the body
Mechanical specificity
Exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action.
Plyometric (reactive) training
The simultaneous contraction of one muscle and relaxation of its antagonist to allow movement to take place.
Reciprocal inhibition
Which of the following exercises is the most effective at improving dynamic stabilization, concentric strength, eccentric strength, and neuromuscular efficiency of the entire kinetic chain?
a) Prone iso-abs
b) Dumbbell snatch
c) Reverse crunch
d) Supported dumbbel row
c) Reverse crunch
When the body is in equilibrium and stationary, meaning no linear or angular movement.
Balance
Which term refers to the capacity of soft tissue to be elongated or stretched?
a) Extensibility
b) Miscibility
c) Septicity
d) Plasticity
a) Extensibility
The normal extensibility of all soft tissues that allow the full range of motion of a joint
Flexibility
Pulling Assessment: LPHC low back arches overactive muscles
Hip flexors, erector spinae
Briefly describe the Rockport walk test
Uses weight, age, gender, time to walk one mile on a treadmill, and heart rate at the end of the walk to calculate a VO2 score
The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of weak or inhibited prime mover.
Synergistic dominance
The Davies test assesses
Upper extremity agility and stabilzation
The process of choosing appropriate exercises for a client’s program
Exercise selection
Which of the following exercises is most appropriate for the goal of improving neuromuscular efficiency and invertebral stability?
a) Prone iso-abs
b) Incline reverse crunch
c) Back extension
d) Overhead medicine ball throws
a) Prone iso-abs
The type or mode of physical activity that an individual is engaged in.
Type
The ability to produce and maintain force produciton for prolonged periods of time.
Muscular endurance
Rockport walk test is used to assess
Cardiovascular fitness
The specific outline, created by a fitness professional to meet a client’s goals, that details the form of training, length of time, future changes, and specific exercises to be performed.
Training plan
Occupation, lifestyle, medical and personal information is an example of
Subjective information
The ability of the neuromuscular system to produce internal tension to overcome an external load.
Strength
The following muscles make up what core system?
- Transverse abdominis, internal oblique, lumbar multifidus, pelvic floor muscles, and diaphram
Local Stabilization System
The ability to react and change body position with maximal rate of force production, in all planes of motion and from all body positions, during functional activities.
Quickness
Single-Leg Squat: Knee moves inward overactive muscles
Adductor complex, Biceps femoris, TFL, vastus lateralis
Which of the following most accurately describes an individual with a body mass index (BMI) of 29?
a) Normal
b) Underweight
c) Obese
d) Overweight
d) Overweight
The ability to move the body in one intended direction as fast as possible.
Speed
Alteration of muscle length surrounding a joint
Muscle imbalance
Which of the following concepts is demonstrated when a tight psoas decreases the neural drive of the gluteus maximus?
a) Arthrokinetic dysfunction
b) Pattern overload
c) Altered reciprocal inhibition
d) Synergistic dominance
c) Altered reciprocal inhibition
Designed to improve extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition.
Active flexibility
What term describes the act of synergists taking over function for a weak or inhibited prime mover?
a) Altered reciprocal inhibition
b) Synergistic dominance
c) Autogenic inhibition
d) Arthrokinetic dysfunction
b) Synergistic dominance
Predictable patterns of muscle imbalances
Postural distortion patterns
When performing self-myofascial release of the adductors, the focus should be on foam rolling what location on the body?
a) The entire inner thigh region
b) The quadriceps along the vastus medialis
c) The groin region inside the upper thigh
d) The short head of the biceps femoris
c) The groin region inside the upper thigh
Consistently repeating the same pattern of motion, which may place abnormal stresses on the body.
Pattern overload
The highest rate of oxygen transport and utilization achieved at maximal physical exertion.
Maximal oxygen consumption (VO2 Max)
Capability to be elongated or stretched
Extensibility
Generalized training plan that spans one year to show when the client will progress between phases.
Annual plan
Upper Crossed Syndrome short muscles include:
Upper trapezius, Levator scapulae, Sternocleidomastoid, scalenes, latissimus dorsi, teres major, subscapularis, pectoralis major/minor
The resistance training system that involves perofrming one set of each exercise.
Single-set
The overhead squat assessment assesses
Dynamic flexibility
Core strength
Balance
Overall neuromuscular control
Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint
Arthrokinematic dysfunction
The motions of joints in the body
Arthrokinematics
Pulling Assessment: Should Complex shoulder elevation overactive muscles
Upper trapezius, sternocleidomastoid, levator scapulae
Pushing Assessment: LPHC low back arches overactive muscles
Hip flexors, erector spinae
Overhead Squat (Lateral): LPHC excessive forward lean overactive muscles
Soleus, gastrocnemius, hip flexor complex, abdominal complex
Lower Crossed Syndrome short muscles include:
Gastrocnemius, soleus, hip flexor complex, adductors, latissimus dorsi, erector spinae
Which of the following best describes when a person is ready to move to stage II cardiorespiratory training from stage I?
a) Client can maintain a zone 1 heart rate for 30 minutes.
b) Client can maintain a zone 1 heart rate for 10 minutes
c) Client can maintain a zone 1 heart rate for 20 minutes
d) Client can maintain a zone 1 heart rate for 15 minutes
a) Client can maintain a zone 1 heart rate for 30 minutes
Which of the following is a benefit of integrated cardiorespiratory training?
a) It decreases glucose tolerance.
b) It decreases resting heart rate.
c) It decreases oxidative capacity of muscle.
d) It decreases high-density lipoproteins.
b) It decreases resting heart rate.
The ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture.
Agility
General and medical history is an example of
Subjective information
Essential body fat for men
3 - 5%
Lower Crossed Syndrome is characterized by:
Anterior tilt to the pelvis
The pulling assessment assesses
Movement efficiency
Potential muscle imbalances
Which of the following should be kept in a neutral position during exercise?
a) Sacral spine
b) Coccygeal spine
c) Cervical spine
d) Lateral spine
c) Cervical spine
The Borg Scale runs from what to what?
6 (no exertion at all) to 20 (maximal exertion).
Pulling Assessment: Head protrudes forward overactive muscles
Upper trapezius, sternocleidomastoid, levator scapulae
A client is placing pressure on his calf musculature using a foam roller. Which of the following stretching techniques is the client using?
a) Static stretching
b) Active-isolated stretching
c) Dynamic stretching
d) Self-myofascial release
d) Self-myofascial relase
The difference between resting and maximal or peak oxygen consumption.
Oxygen uptake reserve (VO2 R)
Excessive frequency, volume, or intensity of training, resulting in fatigue (which is also caused by a lack of proper rest and recovery).
Overtraining
The Durnin-Womersley formula’s four sites of skinfold measurement include which of the following anatomic locations?
a) Chest, midaxillary, abdominal, and thigh
b) Supraspinale, anterior deltoid, thoracolumbar fascia, and hamstring
c) Calf, gluteal, adductor, and oblique
d) Biceps, triceps, subscapular, and iliac crest
d) Biceps, triceps, subscapular, and iliac crest
Pushing Assessment: Shoulder Complex shoulder elevation overactive muscles
Upper trapezius, sternocleidomastoid, levator scapulae
Division of a training program into smaller, progressive stages.
Periodization
Performing all sets of an exercise (or body part) before moving on to the next exercise (or body part)
Horizontal loading
What is used to increas the extensibility of soft tissues through both autogenic inhibition and reciprocal inhibition?
a) Active stretching
b) Ballistic stretching
c) Static stretching
d) Elastic stretching
c) Static stretching
The number of training sessions performed during a specified period (usually one week)
Training frequency
Low-intensity exercise consisting of movements that do not necessarily relate to the the more intense exercise that is to follow
General warm-up
Ability of muscles to exert maximal force output in a minimal amount of time.
Rate of force production
Overhead Squat (Lateral): Upper Body arms fall forward overactive muscles
Latissimus dorsi, teres major, pectoralis major/minor
The resistance training system that involves performing a multiple number of sets for each exercise.
Multiple-set
The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.
Autogenic inhibition
Ability of the neuromusclar system to produce the greatest force in the shortest time.
Power
Occurs when you have contracted both the abdominal, lower back, and buttock muscles at the same time.
Bracing
Briefly describe the YMCA 3-minute step test
Client steps up onto a 12-inch step at a count of 96 steps per minute for three minutes. HR is taken for a minute to get a recovery pulse.
Checking the pulse using two fingers on the neck
Carotid pulse
Important components that specify how each exercise is to be performed.
Acute variables
During a pushing and pulling assessment, the personal trainer notices that a client demonstrates shoulder elevation. Which of the following muscles are most likely overactive?
a) Deep cervical flexors
b) Mid and lower trapezius
c) Levator scapulae
d) Intrinsic core stabilizers
c) Levator scapulae
The body increases its functional capacity to adapt to the stressor.
Resistance development
Proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantarflexion, knee extension, hip extension, and neutral pelvis.
Backside mechanics
The number of training sessions in a given timeframe.
Frequency
Heart Rate Reserve method or Karvonen method
HRR = [(HRmax - HRrest) x desired intensity] + HRrest
The tendency of the body to seek the path of least resistance during functional movement patterns.
Relative flexibility
The timeframe of a workout or length of time spent in one phase of training.
Training duration
The amount of pleasure derived from performing a physcial activity.
Enjoyment
Recommended body fat for men 34 or less
8 - 22%
The resistance training system that involves increasing (or decreasing) weight with each set.
Pyramid
The distance covered with each stride.
Stride length
Briefly describe the Davies test
Two pieces of tape 36 inches apart
Client in push up position
For 15 seconds take one hand and touch the other
Alternate hands
Pronation Distortion Syndrome is characterized by:
foot pronation (flat feet) and adducted and internally rotated knees (knock knees)
What should a client foam roll to effectively target the periformis when performing self-myofascial release?
a) Axilary region
b) Posterior hip
c) Inner thigh
d) Lateral thigh
b) Posterior hip
Overhead Squat (Anterior): Knees move inward overactive muscles
Adductor complex, Biceps femoris, TFL, vastus lateralis
Which of the following is a precaution that should be taken while performing the reverse crunch exercise?
a) Avoid swinging the legs when performing the exercise.
b) Avoid rounding the back when performing the exercise.
c) Avoid a large stride length to protect the low back.
d) Keep the chin tucked while performing the exercise.
a) Avoid swinging the legs when performing the exercise.
Prolonged stess or stress that is intolerable and will produce exhaustion or distress to the system.
Exhaustion
To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically).
Integrated performance paradigm
Cardiorespiratory assessments is an example of
Objective information
What are the components of a fitness assessment?
Subjective information and objective information.
Principle that states the body will adaptto the specific demands that are placed on it.
Principle of specificity or specific adaptation to imposed demands (SAID) principle
Training plan of specific workouts that spans one week an shows which exercises are required each day of the week.
Weekly plan
Which of the following cues is appropriate to give a client who will be performing a floor bridge exercise?
a) “Squeeze your glutes.”
b) “Raise hips up as high as possible to activate erector spinae.”
c) “Press your lower back onto the floor.”
d) Lay prone on the floor and retract your shoulder blades.”
a) “Squeeze your glutes.”
Upper Crossed Syndrome is characterized by:
Forward head and rounded shoulders
Generalized training plan that spans one month and shows which phase will be required each day of the week.
Monthly plan
Checking the pulse using two fingers on the wrist
Radial pulse
The combination of flexibility and the nervous system’s ability to control this range of motion efficiently
Dynamic range of motion
The ability to move and change direction under various conditions without falling.
Dynamic balance
A client experiences difficulty in performing the prone iso-abs exercise. Which of the following should be suggested as a regression?
a) Rolling active resistance row
b) Cable rotation
c) Cable chop
d) Quadruped arm and opposite leg raise
d) Quadruped arm and opposite leg raise
