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