Semester 4 Final Test Flashcards
1
Q
What percent of athletic injuries do ankle sprains account for?
A
10-28%
2
Q
What are the 6 different types of pain?
A
- Muscular - achy, dull or strong & generally worsens with movement
- Ligament - painful during stretching but NOT during contraction
- Tendon - painful during stretching AND contraction
- Skeletal - discomfort whether moving or still, is described as a deep pain
- Nerve - sharp, lightening, burning, numbness, or tingling
- Vascular - throbbing, numbness, “pins & needles” sensation
3
Q
What should the bar be in line with throughout the squat?
A
Mid foot.
4
Q
What are some examples of sports that need speed training?
A
Sprinter, cross country runner, or swimmer
5
Q
Definition: Load Volume
A
total amount of weight lifted in a training session
6
Q
How many passes should you perform the Foam Roll Adductors?
A
10-15
7
Q
How many minutes of PA should pregnant women get per week?
What intensity?
A
150
moderate
8
Q
How long does the Limber 11 routine take?
A
Around 10 minutes.
9
Q
All clients should begin resistance training with a plan based on _________ or _________ to establish training base.
A
Muscular Endurance
Hypertrophy
10
Q
When should the Military or Overhead press NOT be prescribed for a client?
A
- High Blood Pressure
- Shoulder Impingement Syndrome
- Poor Shoulder Stability
- Low Back Pain
11
Q
What is additionally being worked when you perform Hammer Curls instead of regular?
A
Brachioradialis
12
Q
True or False: To avoid injury, you need a strong back.
A
False, strength is not a preventetive factor for injury. In fact, endurance plays a more important role.
13
Q
How many of the Bent Knee Iron Cross should you perform?
A
5-10 per side
14
Q
How long is the 2nd trimester?
A
14-27 weeks
15
Q
What is the MOI for Patellofemoral Pain Syndrome?
A
poor patellar tracking due to weak VMO or tight lateral structures (misalignment is usually a lateral tracking issue)
16
Q
What happens if you pause during plyometrics?
A
the energy that is stored in the SCC & stretch reflex will be lost and the plyometric event will not occur
17
Q
How long is a Macrocyle?
A
Entire training year up to a period of 4 years (olympic athletes)
18
Q
What is the purpose of the Big 3?
A
Enhance spine stability through grooving motion and muscle activation patterns to prepare for all types of challenges
19
Q
What are important muscles to focus on during pregnancy? Why?
A
Abdominals and pelvic floor (transverse abdominus)
Provides basis for postural support to prepare for delivery
20
Q
What 4 factors make good footwear for plyometrics?
A
- ankle and foot support
- lateral stability
- wide, non slip sole
- shoe laces tied
21
Q
What are the primary movers of the lunge?
A
- Quadriceps
- Gluteus Maximus
22
Q
True or False: You should avoid exercising to exhaustion while pregnant.
A
True
23
Q
What are the 5 different types of Aerobic Endurance Training?
A
- LSD
- Pace/Tempo
- Interval
- Repetition
- Fartlek
24
Q
If you want to increase the intensity of the Big 3 for the client, should you increase repetitions or duration?
A
Repetitions
25
What are the 4 types of soft tissue work?
1. Massage
2. Foam Rolling
3. Lacrosse Ball
4. Rolling stick
26
What are the stabilizer muscles of the Renegade Row?
Triceps, rectus abdominus, obliques, anterior deltoids
27
**Definition:** The sticking point
the most difficult part of the exercise
28
What are some common errors of the lunge?
1. Extending knee too far forward
2. Front knee caving in
3. Not taking a big enough step or taking too big a step
29
What is the scientific name for a "knot" in your muscle?
Fascia Mobility Block
30
What are the 2 most popular PNF methods?
1. Contract-Relax-Agonist-Contract (CRAC)
2. Contract-Relax (CR)
31
**Definition:** Soft Tissue
tissues that connect, support or surround other structures and organs in the body
32
What 4 exercise situations require a spotter. Give an example of each.
1. Overhead eg. standing shoulder press
2. Over the face eg. bench press, lying triceps extension
3. With a bar on the upper back and shoulders eg. back squat
4. With a bar positioned on the front of the shoulders or clavicles eg. front squat
33
**Definition:** Super Set
2 exercise sets in a sequence without rest that stress antagonistic muscle groups
eg. bench press and seated rows
34
What are the signs and symptoms of Patellofemoral Pain Syndrome?
1. Dull, aching pain, increase with sitting, squatting, and descending stairs
2. Point tenderness - lateral facet of the patella
3. Pain with manual patella compression into trochlear groove
35
How many reps of the **Curl Up, Side Bridge/Plank and Bird Dog** should you perform, and for how long should you hold each rep?
5 reps, 7-8s.
36
What are some common mistakes of the bench press?
1. Lifting hips off of the bench
2. Bouncing bar off of the chest, lack of control
3. Choosing weight too heavy
4. Shoulders rounding forward
5. Lack of full ROM
6. Having weak wrist engagement
37
If pregnant, when should you discontinue exercise?
## Footnote
**MC CHOPD**
1. Dyspnea before exertion
2. Headaches or unexplained dizziness
3. Chest pain
4. Muscle weakness
5. Calf pain or swelling
6. Preterm labor
7. Overheated or fatigued, decrease intensity and cool down
38
Frequency, intensity or duration should not increase by more than ____ in aerobic training programs?
10%
39
Things to avoid while pregnant?
1. Valsava Maneuver
2. Isometric contractions
3. exercises with high risk of falling or abdominal trauma
40
What would you focus on for rehabilitation following a Total Hip Arthropasty?
ROM, strength and gait
41
What is the primary reason people seek help from their doctor?
Low back pain
42
**True or False:** It is better to perform full range spine motion while under load in the morning, when your intevertebral discs are more hydrated.
False
43
For older adults with limited cardiorespiratory fitness, how long and at what intensity should they perform aerobic training?
5-10min @ 40% HRmax
44
How long does the client perform an isometric contraction during Contract-Relax PNF stretching.
6-15s.
45
What are the Sequential Steps for Designing a Resistance Training Program?
1. Initial consultation and fitness evaluation
2. Determination of training frequency
3. Exercise selection
4. Exercise Order
5. Training load: resistance and repetitions
6. Training volume: repetitions and sets
7. Rest periods
8. Training variation
9. Sequencing the training plan
10. Progression
46
What can cause Plantar Fasciitis
Extrinsic - Training Error, Improper Footwear
Intrinsic - Pes Planus (Flat Foot), Pes Cavus (Arch), excessive prolonged pronation, reduced flexibility of plantar flexor muscles
47
How long does the Hypertrophy/Endurance segment of the Preparation Phase of periodization last?
1-6 weeks
48
How many mesocycles per year for greater strength and power gains?
5 or more
49
List the **Limber 11**.
1. Foam Roll IT Band
2. Foam Roll Adductors
3. SMR Glutes with Lacrosse Ball
4. Bent Knee Iron Cross
5. Roll Over into V Sit
6. Rocking Frog
7. Fire Hydrant Circles
8. Mountain Climbers
9. Cossack Squat
10. Seated Piriformis Stretch
11. Rear Foot Elevated Hip Flexor Stretch
50
What are the REP ranges for different types of fitness?
Beginner - Intermediate - Advanced
**Endurance:** 10-15, 10-15, 10-25
**Hypertrophy:** 8-12, 6-12, 6-12
**Strength:** ≤6
**Power:** n/a, 3-6, 1-6
51
What are the 3 principles of Program Design?
1. Specificity
2. Variation
3. Progressive Overload
52
What can cause excessive medial rotation of the hip?
Weak Gluteus Maximus, Medius and Minimus.
53
What procedures need to be followed for Static Stretching to be beneficial in a warmup?
1. Do at least 5 mins of aerobic activity first to increase core temperature
2. Each static stretch does not exceed 60 seconds
3. Follow with 5-15 minutes of dynamic stretching + specific warmup
54
Why would you include periodization.
1. prevent or reduce risk of injury
2. prevent overtraining
3. promote long term training and performance improvements
55
What are some potential causes of overuse injuries?
1. Training errors (eg. poor program design, progression too early)
2. Suboptimal training surfaces (eg. too hard or uneven)
3. Faulty biomechanics or technique during performance or training
4. Decreased flexibility/mobility
5. Repetetive movements in occupational tasks
56
How can you increase training stimulus? Progress the client?
1. Increase the load
2. Increase the volume
3. Increase the frequency
57
How can you help correct knees caving in during a squat?
Place a loop band around their thighs just above the knees
58
Definition: Piriformis Syndrome
a condition with symptoms that mimic sciatica. However it is caused by compression of the sciatica nerve by the piriformis muscle and is not related to compression at the vertebral level
59
What are the 5 steps to designing an Aerobic Training Program?
1. Exercise Mode
2. Intensity
3. Frequency
4. Duration
5. Progression
60
What are some common medical concerns of older adults?
## Footnote
**CC DOLADOF**
1. Cardiovascular disease
2. Cancer
3. Diabetes
4. Osteoporosis
5. Low back pain
6. Arthritis
7. Depression
8. Obesity
9. Frailty
61
Total duration of a client's aerobic exercise program is determined by \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_?
1. Frequency
2. Goals
3. Fitness Level
4. Intensity
62
What is the relationship between velocity and force during a 1-RM exercise?
Velocity is low, and Force is high
63
What are the 3 methods of Warm Up?
1. Passive eg. hot shower, heating pads, massage
2. General eg. jogging, cycling, jumping
3. Specific eg. slow jogging before run, light reps of bench press before workout load
64
What type of tissue does a SPRAIN affect?
Ligament
65
What equipment do you need to perform the Limber 11?
1. Foam Roller
2. Lacrosse Ball
66
What muscles are worked in the reverse fly?
Rear Deltoids, Supraspinatous, Infraspinatus, Teres Minor
67
What muscles are worked in the One Arm Row?
Latissimus Dorsi, Trapezius, Biceps
68
How many passes should you perform for the **Foam Roll IT Band**?
10-15
69
What type of tissue does a STRAIN affect?
Muscle or Tendon
70
What width should feet be apart generally for the squat?
Shoulder width
71
True or False: Fatigue dissipates faster than your fitness.
True.
72
What is the scientific term for "Knock Kneed" people?
Genu Valgum
73
What are some exercises to help with Rowing?
1. Bent Row
2. Cable Row
74
What are some exercises to help with Sprinting?
1. Step Ups
2. Power Clean
3. Lunge
4. Resisted Sprinting
75
What are some progressions for the squat?
1. Goblet Squat
2. Dumbbell front squat
3. Front Squat
4. Back Squat
76
How long should you wait between plyometric sessions?
42-72 hours
77
What are the lateral stabilizers of the ankle?
1. Posterior talofibular ligament
2. Calcaneofibular ligament
3. Anterior talofibular ligament
78
How are the Limber 11 arranged?
In a sequence that starts slowly and builds to bigger, more dynamic movements to prevent injury.
79
Who created the Big 3
Stuart McGill
80
What is the relationship between Volume and Intensity during the preparation phase of periodization?
Volume is HIGH and Intensity is LOW
81
**Definition:** Speed-endurance
the ability to maintain running speed over an extended duration (typically longer than 6 seconds).
82
**True or False:** When performing the Bench Press you should press the bar in a backwards C motion.
False
83
How many sets and reps should you have your pre adolescent clients perform?
1-3 sets
6-15 reps
84
What are the Pre Adolescent ages for both girls and boys?
Girls: 6-11
Boys: 6-13
85
What is the advantage of a high bar vs low bar position for the squat?
High bar makes it easier to stay in an upright stance.
Low bar makes it so the client can use more weight and power.
86
What is responsible for the training induced strength gains in pre adolescent children?
Neural adaptation
87
88
How many repetitions should pregnant women perform RT?
12-15
89
Which of the Limber 11 is focusing on the lumbar spine mobility?
Bent Knee Iron Cross
90
Is lower back pain an acute or chronic injury?
It can be both.
91
True or False: It is okay for the opposite leg to be bent when you are stretching hamstrings.
False
92
What is the HR range for pregnant women 20-29 & 30-39 respectively?
135-150 bpm
130-145 bpm
93
What is the most susceptible to injury ligament of the knee?
ACL
94
What ligament is most commonly affected in inversion sprains? Why?
The **anterior talofibular ligament** - due to its relative weakness and susceptibility to not withstanding the force placed on the ankle in an inverted, plantarflexed, and internally rotated position.
95
What is the purpose of knee sleeves or knee wraps?
Warm the knee joint and provide protection.
96
Volume is most affected by what?
Sets
97
What should you avoid during the first 6 weeks after a Total Hip Arthroplasty?
1. No hip flexion \> 90 degrees
2. No hip adduction past neutral
3. No hip internal rotation
98
Name these handgrips:
1. Overhand or Pronated (Closed)
2. Underhand or Supine (Closed)
3. Alternated (Closed)
4. Open or False
99
What is the purpose of the **Big 3**?
Enhance spine stability through grooving motion and muscle activation patterns to prepare for all types of challenges
100
True or False: PNF stretching performed before exercise enhances muscular endurance
False
101
True or False: Plyometric drills can be considered cardiorespiratory training as well as power training.
False.
102
What are some theories behind SMR being beneficial?
1. altered viscoelastic and gel-like property of the fascia
2. Increases in intramuscular temperature and blood flow due to friction of the foam roll
3. Alterations in muscle spindle length or stretch perception
4. Foam roller mechanically breaks down scar tissue and remobilizes fascia back to a gel-like state
103
**True or False:** The Tibialis Anterior is responsible for Plantarflexion of the ankle.
False, it is responsible for Dorsiflexion.
104
**Definition:** Pyramid Set
Increase load and decrease reps across sets.
eg. Set 1: 75% 1RM 10 reps
Set 2: 80% 1RM 8 reps
Set 3: 85% 1RM 6 reps
105
What type of chest press would put greater emphasis on the triceps?
Narrow Grip Chest Press
106
What are some regressions for the squat?
1. Stability Ball Wall Squat
2. Box Squat
107
True or False: Tennis shoes are one of the worst kinds of footwear you can wear for squats.
True, the cushion causes energy transfer loss and make you unstable.
108
What is the MOI for an Anterior Cruciate Ligament sprain?
1. cutting or turning/twisting maneuver on a planted foot
2. Improper landing
3. Sudden deceleration
4. A direct blow to the anterior aspect of the thigh, or the posterior aspect of the calf
5. hyperextension of the knee
109
What are some exercises to help with Throwing/Pitching?
1. Tricep Extension
2. Front Raise
3. Shoulder Internal/External Rotation
110
What is Genu Valgus Stress?
Pain on the medial aspect of the knee that increases with activity and decreases with rest
knee collapses inwards during running and squatting.
111
What sport would the Wood Chopper exercise be beneficial for?
Golf
112
What is a common injury that a baseball player might get?
Rotator cuff impingement or tear
113
**Definition:** Drop Set
3-4 exercise sets of the same exercise, performed in a sequence without rest, using a lighter weight on each set
114
How many of the **Fire Hydrant Circles** should you perform?
10 Forward, 10 Backward, each
115
What factors affect the ability to stretch?
1. Muscle fatigue
2. Presence of scar tissue
3. Muscle temperature
4. Activity prior to the stretch
5. Collagen/elastic content (varies with age)
6. Hydration/Dehydration
7. Medical Conditions (diabetes, connective tissue disorders, smoking)
116
What are some contraindications for Shoulder Impingement?
**Overhead with internally rotated shoulder**
* Shoulder/Military/Overhead Press
* Lateral dumbbell raise with internally rotated shoulder
* Upright row above shoulder level
* Incline bench press
* Overhead tricep extension
117
How many of the **Rocking Frog** should you perform?
10
118
How big should the landing surface be on boxes for plyometrics?
18x24 inches (46x61 cm)
119
What are some physiological differences in children/youth?
1. Higher breathing frequency
2. Lower tidal volume
3. Lower stroke volume
4. Higher heart rate
5. Less testosterone to stimulate increases in muscular hypertrophy
120
Frequency, Duration, Intensity: Pace/Tempo
Frequency: 1-2/wk
Duration: ~20-30mins
Intensity: at the lactate threshold; at or slightly above race pace
121
What are the 3 phases of GAS?
1. Alarm (shock) Phase
2. Resistance Phase
3. Exhaustion Phase
122
What are the 5 types of soft tissue?
1. Muscle
2. Fascia
3. Ligaments
4. Tendons
5. Joint Capsules
123
True or False: For the most benefit, low back exercises should be performed no more than 3 times a week.
False, you should perform them daily.
124
Physical activity for pre adolescent children should focus on enhancing what 4 things?
1. Endurance
2. Strength
3. Flexibility
4. Skill-related fitness abilities (agility, balance, coordination, reaction time, speed, power)
125
At what injury phase would you focus ROM, flexibility, balance, proprioception, neuromuscular control, and strengthening?
Proliferation phase
126
**Definition:** Speed-strength
maximum force at high velocities
127
Aerobic training in older adults decreases what, and improves what?
**_Decreases risk of_**
Obesity
Hypertension
Type II
CVD
**_Improves_**
Sleep
Digestion
Elimination
128
What part of the spine has excessive curvature in Hyperkyphosis?
Thoracic
129
What muscle is eliminated when performing a chest fly instead of a chest press?
Triceps.
130
What is the largest phase of periodization?
Preparation
131
What are the different REST periods for fitness types?
**Endurance:** ≤30s
**Hypertrophy:** 30s - 90s
**Strength:** 2 - 5 min
**Power:** 2 - 5 min
132
What are the benefits of the Limber 11?
1. Reduces lower back tightness
2. Improves hip mobility
133
Frequency, Duration, Intensity & Type: Aerobic training for older adults.
Frequency: 2-5/week
Duration: 20-60min
Intensity: 60-90% HRmax (usually 75%)
Type: Walking, cycling, jogging, elliptical
134
**True or False:** Dynamic, rythmic PA such as cycling or walking are favoured for pregnant women.
True
135
Who wrote "Low Back Disorders: Evidence based prevention and rehabilitation"?
Stuart McGill
136
Why would someone get a Total Hip Arthroplasty?
to relieve osteoarthritic pain
137
What injury can regular sit-ups or curl-ups cause?
Posterior Disc Herniation
138
List the **Big 3**.
1. Curl Up
2. Side Bridge/Plank
3. Bird Dog
139
What are the most common knee injuries?
1. Anterior knee pain a.k.a Runner's Knee or Patellofemoral pain syndrome
2. ACL injury
3. Total knee arthroplasty
140
What is the MOI of overuse injuries?
repeated movements that irritate the tissues
141
How many minutes per day should pregnant women be active?
15 - 30
142
What are the "Big 6"?
1. Squat
2. Deadlift
3. Lunge
4. Row
5. Bench Press
6. Military/Overhead Press
143
What is the most frequently reported ankle sprain?
Inversion - lateral ligaments
144
Load Volume Formula
Sets x Reps x Load
145
How many of the **Rear Foot Elevated Hip Flexor Stretch** should you perform?
5-10 reps, 3s. each
146
True or False: A client who is recovering from an ACL injury can perform a full squat.
False, they can perform a 3/4 squat.
147
True or False: You should lift heavy objects off the floor using your knees.
False, you want to lift with your hips.
148
What are the primary movers of the Bench Press?
1. Pectoralis Major
2. Anterior Deltoid
3. Triceps Brachii
149
What exercise targets the following muscles?
Subscapularis, Teres Major, Pec Major, Latissimus Dorsi, Anterior Deltoid
Internal Rotation with band
150
What is being worked in the Concentration curl?
Biceps, Brachialis and Brachioradialis
151
What are the secondary or stabilizing muscles used in the Front Raise?
Serratus Anterior, Biceps, Pec Major
152
What are the muscles worked in a chest press?
Pectoralis Major, anterior deltoids, triceps
153
What are some fetal responses to exercise?
1. Reduced birth weight
2. Decreased subcutaneous fat
3. 5-15bpm increase in fetal heart rate when mother does vigorous exercise (no documented adverse effects)
154
What are the primary muscles of the Squat?
Quadriceps, Gluteus Maximus, Gluteus Medius
155
What is an often overlooked cause for low back pain?
Tight glutes.
156
**True or False:** Wall Slides improve shoulder mobility.
True
157
How long should you wait between PNF sessions?
48 hours
158
What muscles are worked during the Lateral Raise?
Medial Deltoid
159
What is the MOI of a sprain?
High tensile force
160
3 months of training at _______ of VO2max, increased VO2max by \_\_\_\_\_\_.
70-80%
25%
161
Explain the Hold-Relax PNF technique.
Involves taking the muscle or joint into a static stretch position while keeping the muscle relaxed. After this static stretch position is held for about 10 seconds, the muscle is contracted for 6 seconds with a strong isometric contraction against an external fixed object.
After a 1-2 second rest, another passive stretch is performed for 30 seconds, potentially resulting in a greater stretch.
162
True or False: You must recover completely before starting next bout of training.
False
163
How long is the 1st trimester?
0-13 weeks
164
What is the function of the ACL?
resist anterior displacement of the tibia on the femur
165
How many of the **Seated Piriformis Stretch** should you perform?
20-30s. each side
166
Why do plyometrics?
## Footnote
**CPT PSR**
1. Improves athletic performance
2. Increase speed
3. Increase power and explosiveness
4. Increased recruitment of type II fast twitch muscle fibers
5. Improve coordination and agility
6. Reduce risk of injury by practicing safe landing patterns
167
What are some contraindications for ACL injury?
End range of leg extension
Open chain knee movements \<45 degrees of flexion
168
How long should you wait between agility sessions?
48+ hours
169
What exercise would you recommend a client who suffered from an Anterior Talofibular Ligament sprain to reduce their risk of injury in the future?
Ankle inversion with band
170
What injuries can Kyphosis lead to?
Subacromial impingement
Rotator cuff tendonitis
Tears
171
What does PNF stand for?
Proprioceptive Neuromuscular Facilitation
172
Where does muscular inhibition due to low back pain occur?
1. Multifidi
2. Lumbar Erector Spinae
3. Psoas
4. Transverse
173
What are the primary movers for the Military Press?
1. Medial Deltoids
2. Anterior Deltoids
3. Triceps
174
What is the age range of children and youth?
5-17
175
What safety considerations are there for plyometrics?
## Footnote
**SLEPT**
1. Landing surface
2. Equipment
3. Technique
4. Proper Footwear
5. Supervision
176
True or False: The Limber 11 are simple exercises that most people can perform.
True
177
What are the stages of healing and how long do they last?
1. Inflammatory Phase - 0-6 days
2. Proliferative Phase - 3-21 days
3. Maturation Phase - up to 1 year
178
How many sets of PNF should you do in one session?
2-4
179
What could be "pinched" in impingement syndrome?
1. Supraspinatus
2. Long head of the biceps tendon
3. subacromial bursa
180
What are some exercises to help with Ball Dribbling/Passing?
1. Chest Press
2. Tricep Extension
3. Depth Push Up
181
**True or False:** The Stability Ball Back Extension exercise targets the Erector Spinae.
True
182
**Definition:** Physiological maturity
A sufficient base of strength, speed and balance
183
During plyometrics, how much longer than your set time should your recovery be?
3-5x (30-60s)
184
What is the safe zone for shoulder impringement?
Below shoulder level, and in frontal plane.
185
What are the 3 force classifications of mechanism of injury?
1. Compression - force that crushes tissue
2. Tension - force that pulls and stretches tissue
3. Shearing - force that moves across the parallel design of fibers
186
What is the purpose of plyometrics?
to use the stretch reflex and natural elastic components of both muscle and tendon to increase the power of subsequent movements
187
When it comes to low back pain, which is better: build stability or stretching to increase ROM
Building stability
188
What is the most common type of soft tissue work?
Massage
189
How would you modify the cossack squat if your client has difficulty lowering all the way towards the ground?
Allow my client to perform this exercise where they do not need to lower all the way down towards the ground in a higher lunge position.
190
Why do you want the shoulders to be in line with the knees in your landing position of plyometrics?
helps to place the center of gravity over the body's base of support
191
Frequency, Duration, Intensity, Type: Older adults RT
Frequency: 2-3 non-consecutive days/week
Duration: 10-15 reps
Intensity: 60-75% of max resistance (speed controlled 4-6s)
Type: Single and multijoint exercises
192
How long should you perform the **SMR Glutes** with the lacrosse ball?
30s. to 2 min.
193
What is a CHRONIC injury?
repeated microtrauma forces, characterized by becoming more problematic over time
194
Frequency, Duration, Intensity: LSD
Frequency: 1-2/wk
Duration: Race distance or longer ~20-30min
Intensity: ~70% VO2max
195
What is the scientific term for "Bow Legged" people?
Genu Varum
196
What part of the foot should more weight be placed when landing in plyometrics?
Ball
197
In what 6 ways can you change program variation?
1. Volume
2. Intensity
3. Exercise Selection
4. Frequency of training
5. Rest Intervals
6. Speed of Movement
198
How many days per week should you do resistance training for pre adolescent children?
2-3 non consecutive days
199
What sports are common for ankle sprains? Why?
Basketball, Soccer - because they require sudden stops, changes of direction, and jumping.
200
What is one of the most common sport related injuries?
Ankle sprain
201
What are some exercises to help with Jumping?
1. Back Squat
2. Tuck Jump
3. Box Jump
4. Power Clean
202
True or False: Those with a greater ROM in their spine are less at risk for a back injury.
False, statistically those with a more flexible spine are more likely to sustain an injury.
203
True or False: **The Big 3** are suitable for everyone.
False
204
Where should the elbows be at the starting position of the military press?
Under the bar
205
What is different about the Pectoralis Major and the Anterior deltoids in an INCLINE chest press?
It targets the upper fibers of the pec major, and there is greater activation of the anterior deltoids.
206
What RPE is acceptable during moderate exercise for pregnant women?
12-14
207
What are some examples of Speed-endurance exercises?
1. Soccer player in breakaway
2. Running away from a bear
208
**Definition:** Psychological Maturity
a good attention span and the ability to follow instructions
209
What are signs and symptoms of Plantar Fasciitis?
1. Pain on plantar surface @ anterior aspect of and/or metatarsal heads
2. Pain with first steps in the morning, but diminishes within 5-10 mins
3. Increase pain with passive extension of great toe and ankle dorsiflexion
4. pain relieved with activity, but recurs after rest
210
What is an important cue for the overhead press to increase stability?
Squeeze the glutes
211
How long is the 3rd trimester?
28-42 weeks
212
Why is a sneaker not recommended for deadlifting?
Because you lose energy transfer, therefore there is less force production.
213
What is a Structural Exercise?
an exercise that loads the vertebral column
Back Squat, Push Press
214
Definition: Linear Periodization
Gradual and continual increase in training intensity and gradual continual decreases in training volume from one mesocycle to the next
no variation in sets or reps within each mesocycle
215
What are some common errors for the squat?
1. Knees First
2. Not going to depth
3. Knees caving inward
4. Coming up on the toes
5. Hunching or Hyperextending
216
What is plyometrics?
quick and powerful movements consisting of an eccentric muscle action followed by an immediate powerful concentric muscle action.
217
True or Fasle: Microtrauma injuries just need rest to recover.
False
218
What is an ACUTE injury?
a single macrotrauma force, characterized by a definitive moment of onset
219
How long is a Microcycle?
1-4 weeks
220
What are the 4 periodization periods?
1. Preparatory
2. First Transition
3. Competition
4. Second Transition
221
Frequency, Duration, Intensity: Interval
Frequency: 1-2/wk
Duration: 3-5 minutes with a work to rest ratio of 1:1
Intensity: Close to VO2max
222
How much can an older adults VO2max increase after 6 months of standard endurance exercise?
17%
223
What muscles are worked during the overhead press?
Anterior and Medial Deltoids, Triceps, Upper Pec Major
224
How often should you add variation to your program?
Every 2-3 weeks.
225
What are some examples of resisted sprinting?
* uphill sprinting
* running in sand/water
* resisted by sled, elastic tubing or parachute
226
What are the primary muscles of the Deadlift?
1. Gluteus Maximus
2. Hamstrings
3. Erector Spinae
4. Quadriceps
227
True or False: Back Injuries are common
True
228
Generally, when should you exhale during an exercise?
During the sticking point or exertion phase of the exercise
229
What is the primary muscle of the knee tuck or pike on the stability ball?
Rectus Abdominus
230
**True or False:** During the Bench Press, elbows should be kept tight to the body.
False, 45 degrees
231
What 4 things can Fascia Mobility Blocks result from?
1. Dehydration
2. Lack of sleep
3. Nutritional Imbalances
4. Hormonal Imbalances
232
At what injury phase would you focus on functional strengthening?
Maturation phase
233
How many hours of screen time is recommended for children and youth?
2 hours or less
234
What are some examples of Speed-strength exercises?
1. Power clean
2. Snatch
235
In order to effectively use the stretch shortening cycle, what is the maximum duration the client’s muscles should be in a lengthened position?
100ms
236
How many minutes per day should children and youth get of moderate to vigorous activity?
60
237
Frequency, Duration, Intensity: Fartlek
Frequency: 1/wk
Duration: ~20-60min
Intensity: Varies between LSD and pace/tempo
238
What are some other ways to progress a client besides increasing the load?
## Footnote
**PHRBB C**
1. Change your position to fire different motor units
2. Change Hand/Foot width & angles, Body Position/Angles
3. Change the type of resistance: Cables/FW/Machine
4. Go from bilateral to unilateral
5. Add a realistic balance challenge
6. Do more compound movements
239
What are some signs and symptoms of a sprain?
1. Pain
2. Point Tenderness
3. Swelling
4. Loss of function
5. Instability
240
Who is Stuart McGill?
1. a highly recognized researcher and lecturer in spinal biomechanics, function, rehabilitation and injury prevention
2. a professor/researcher at the University of Waterloo
3. Created the Big 3
241
What are the 3 central concepts related to periodization?
1. General Adaptation Syndrome (GAS)
2. Stimulus-Fatigue-Recovery-Adaptation Theory
3. Fitness-fatigue theory
242
Definition: Non-linear Periodization (Undulating)
varies intensity and volume of core exercises throughout the week
continues for given time period before athlete begins competition period or 1-2 week active rest phase
243
True or False: The weight belt is meant to be placed around your waist.
False, it should go where your abdominal wall is going to push out.
244
What are the 4 types of overuse injuries?
1. Myositis - inflammation of muscle tissue (eg. anterior compartment syndrome)
2. Fasciitis - inflammation of the fascia (eg. plantar fasciitis)
3. Tendinitis - Inflammation of a tendon (eg. supraspinatous tendonitis)
4. Tenosynovitis - inflammation of the tendon sheath (most common in the hands, wrists and feet)
245
When was PNF developed?
1940's
246
What can be caused by an imbalance between anterior muscles such as anterior deltoids and pecks, and posterior muscles of the back?
Rotator cuff impingement or tears
247
What are the relative contraindications to exercise during pregnancy?
1. Recurrent pregnancy loss
2. Gestational hypertension
3. a history of spontaneous preterm birth
4. mild/moderate cardiovascular or respiratory disease
5. symptomatic anemia
6. malnutrition
7. eating disorder
8. twin pregnancy after the 28th week
9. other significant medical conditions
248
In what 3 ways can you progress a client in their aerobic training program?
1. Frequency
2. Duration
3. Intensity
249
What type of grip should you use spotting a barbell exercise? Where should you place your hands?
Alternated, between clients hands.
250
How many **Cossack Squats** should you perform?
5-10, each
251
What is the height range of boxes for plyometrics?
6-42 inches (15-107 cm)
252
What type of exercises would benefit from the use of the Valsalva Maneuver? Provide examples.
Structural Exercises eg. Back Squat, Push Press
Exercises that stress the lower back eg. Bent-Over Row, Deadlift, Shoulder Press
253
How many **Mountain Climbers** should you perform?
10 each
254
What are the different ways to measure your client's exercise intensity?
1. APMHR
2. Karvonen Method using HRR
3. RPE
4. Mets
255
What age is considered "Older adult"?
50+
256
True or False: To avoid injury you need a strong back.
False, you need core endurance.
257
How many of the **Roll Over to V Sit** should you perform?
10
258
True or False: Sucking in your belly activates your transverse abdominals during exercise.
False, you should not suck your belly in, but stiffen the abdominal muscles.
259
True or False: Resistance training in pre adolescent weight trainers can damage epiphyseal plates and impede statural growth.
False
260
What are the primary movers of the Bent Over Row?
1. Latissimus Dorsi
2. Trapezius
3. Posterior Deltoid
4. Rhomboids
5. Biceps Brachii
261
What natural patterns do you see when children are on a playground?
1. Sporadic bursts of moderate to vigorous intensity activity with brief periods of low intensity activity or rest.
2. Interval type pattern characterized by haphazard increases and decreases in exercise intensity.
262
Why is it not recommended to lay in a supine position during the 2nd trimester of pregnancy?
results in restricted venous return of blood to the heart because of the increasingly larger uterus.
reduces cardiac output and may cause supine hypotensive syndrome
263
True or False: If your goal is to become faster and stronger, you should perform higher rep ranges of plyometrics.
False
264
At what injury phase would you utilize PRICE?
Inflammatory
265
What can muscular inhibition cause?
Muscle weakness
266
Who created the Limber 11?
Joe DeFranco
267
What are the SETS for different fitness types?
Beginner - Intermediate - Advanced
**Endurance:** 1-3, ≥3, ≥3
**Hypertrophy:** 1-3, ≥3, ≥3
**Strength:** 1-3, ≥3, ≥3
**Power:** n/a, 1-3, 3-6
268
What muscles are worked in the Bent Over Row?
Latissimus Dorsi, Trapezius, Rhomboids, Biceps
269
What are the 3 important aspects of physical performance?
1. Speed
2. Change of direction
3. Agility
270
What are the 4 Grip Widths and which is the most common?
1. Close or Narrow
2. Hip Width
3. **Shoulder Width**
4. Wide
271
In what position are wrist wraps useful for the squat?
Low bar.
272
When would you need a Total Knee Arthroplasty?
wear patterns of repetetive loading on knee joint, degenerates and degrades joint surfaces of distal femur and proximal tibia
273
What are potential causes of low back pain?
1. strain
2. sprain
3. tight muscles or trigger points
4. hypomobility
5. hypermobility
6. sacroiliac dysfunction
274
What does agility require?
the use of perceptual-cognitive ability in combination with the ability to decelerate and then reaccelerate in an intended direction
275
True or False: You should avoid high impact activities after a Total Hip Arthroplasty.
True
276
**True or False:** Elbows, wrists and shoulders should all stay in contact with the wall throughout the entire Wall Slide movement.
True
277
**True or False:** It is ok while pregnant to exercise while you have a fever.
False
278
How long is a Mesocycle?
Several weeks to several months
279
What are common causes of Hyperkyphosis?
1. Osteoporosis
2. Congenital
3. Poor Posture
280
What can you strengthen to prevent LBP?
1. Hip Flexors
2. Glutes
3. Hamstrings
4. Low back extensors
5. Abdominals
281
True or False: PNF stretching has been shown to be benefecial for improving muscular performance before exercise
False.
282
In plyometrics, what is the "eccentric" muscle action known as?
Countermovement or Pre-Stretch
283
**True or False:** Wall Slides strengthen the low/mid traps and scapular retractors?
True
284
What must the landing surface be for plyometrics? What are some examples?
Shock absorbent
Grass Field, suspended floor, rubber mat
285
What are some exercises to help with Ball Kicking?
1. Lunge + Jump
2. Cable hip abduction/adduction
286
What are the benefits of exercise for pregnant women?
## Footnote
**FEM COW PPLS**
1. Improved cardiorespiratory and muscular fitness
2. Facilitated recovery from labor
3. Faster return to pre-pregnancy weight, strength and flexibility levels
4. Reduced postpartum belly
5. More energy reserve
6. Fewer obstetric interventions
7. Shorter active phase of labor and less pain
8. Less weight gain
9. Improved mood and self-concept
10. reduced feelings of stress, anxiety and depression
287
What exercise targets the Infraspinatus, Teres Minor and Posterior Deltoid?
External Rotation with band
288
Where are STRAINS most common?
near the musculotendinous juncture
289
**True or False:** Wall slides improve lumbar spine mobility.
False, they improve thoracic spine mobility.
290
True or False: Technique training is very important during the Preparation phase of periodization.
False
291
Frequency, Duration, Intensity: Repetition
Frequency: 1/wk
Duration: 30-90s with a work to rest ratio of 1:5
Intensity: Greater than VO2max
292
What is the MOI of a strain?
Abnormally high tensile force.
293
What is the goal during the Preparation phase of Periodization?
to establish a base level of conditioning to increase athlete's tolerance for more intense training
294
**Definition:** Compound Set
Provide an example
2 exercise sets in a sequence without rest that work the same muscle group
eg. bench press and chest fly
295
Strength gains of \_\_\_\_\_% have been observed in children following ______ week RT programs.
30-40%
8-12 weeks
296
How long should you wait between speed sessions?
72+ hours
297
What type of soft tissue work is good at getting into the peroneal muscles?
Rolling Stick
298
What part of the back is more targeted in a WIDE grip bent over row?
Upper back.
299
What is being targeted when performing the Single Leg Balance on the Bosu Ball?
1. Peroneals
2. Tibialis Anterior
3. Plantar Fascia
4. Soleus
