Section 5 Flashcards
What exercise equipment should clients always use when performing plyometric training, due to its high-impact nature?
Supportive shoes
Contraction of the hamstring and rectus abdominis muscles create what motion of the pelvis in the sagittal plane?
Posterior pelvic tilt
Which of the following is characterized as a local muscle of the core?
Transverse abdominis
You have a client seeking weight loss. What number of repetitions is most appropriate for SAQ drills?
3 to 5 reps
Which statement best defines the concept of relative flexibility?
Altered movement patterns
Which of the following does not meet the criteria for exercise or activity to be considered aerobic?
The exercise is intense.
What is the intended outcome of stage 2 training?
To increase the workload (e.g., speed, incline) in a way that helps clients exercise at higher intensities and achieve greater levels of aerobic fitness
Which client position during exercise has been shown to lead to the highest core muscle activity during breathing exercises?
Standing
The center of gravity moves in which direction when the knees and hips are equally flexed bilaterally?
Inferiorly
What are the recommended training variables for active stretching?
1 to 3 sets, hold each stretch for 1 to 2 seconds, and repeat for 5 to 10 repetitions
In what training zone are you exercising at a challenging to hard intensity, where continual talking would become challenging?
Zone 2
What differentiates change of direction from agility?
Reaction to a signal
In which training stage would you utilize work intervals performed just above VT1 and recovery intervals performed below VT1?
Stage 2 training
How much rest should be given between each repetition of an SAQ exercise for young athletes?
15 to 60 seconds
How does the stretch-shortening cycle improve concentric force production?
It builds up elastic energy during the eccentric phase, preloading the muscle.
With SAQ training, what is the recommended number of sets of each drill for young athletes to perform?
1 to 4 sets
What is the recommended number of SAQ sessions per week for weight-loss clients?
1 or 2 sessions per week
Which principle states that soft tissue will model along the lines of stress?
Davis’s law
What are two contraindications for self-myofascial techniques?
Cancer and bleeding disorders
What is considered to be the mechanism of action with self-myofascial rolling?
Autogenic inhibition
What is the finished hand position when performing the ball cobra exercise?
Thumbs pointing up
Why does a shorter amortization phase lead to more effective plyometric movement?
It causes stored elastic energy to be used more efficiently.
You have a client seeking weight loss. What number of repetitions is most appropriate for SAQ drills?
3 to 5 reps
Which of the following has been used specifically as part of a protocol to improve balance?
Biomechanical ankle platform system
How is nonexercise activity thermogenesis (NEAT) best defined?
Energy expenditure through daily activities outside of structured exercise, such as walking, completing household chores, and taking the stairs
Flexibility is defined as the following:
Normal extensibility of all soft tissues that allows for complete range of motion
How is VT1 identified when using the talk test during a cardio workout?
Continuous talking becomes challenging
What type of resistance training exercise best describes a kettlebell bottoms-up movement?
Stabilization-focused exercise
What is the best next progression for a client who can properly perform the power step-up exercise?
Ice skaters
Reactive training is another common name for which type of exercise?
Plyometric training
A client is performing the multiplanar step-up, balance, curl to overhead press exercise. During the movement, their low-back arches. Which muscles are potentially overactive and underactive?
Overactive latissimus dorsi and underactive abdominals
Which of the following statements pertaining to high-intensity interval training (HIIT) is incorrect?
Measuring intensity by one’s “effort” (a subjective measure) is an accurate measure of intensity.
What is the recommended frequency for cardiorespiratory training if participating in moderate-intensity exercise like brisk walking?
5 times a week
Maintaining one’s balance while standing still on a single foot in contact with a firm surface can best be described as what type of balance?
Static balance
When designing a 4-zone model for cardiorespiratory training, what range of intensity defines zone 2?
From VT1 to the midpoint between VT1 and VT2
The addition of balance training to a strengthening program can enhance what?
Strength
During the cable rotation exercise, which position of the hip will help to decrease stress to the low-back?
Hip extension
