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Semester 4 Final Test Flashcards

1
Q

What percent of athletic injuries do ankle sprains account for?

A

10-28%

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2
Q

What are the 6 different types of pain?

A
  1. Muscular - achy, dull or strong & generally worsens with movement
  2. Ligament - painful during stretching but NOT during contraction
  3. Tendon - painful during stretching AND contraction
  4. Skeletal - discomfort whether moving or still, is described as a deep pain
  5. Nerve - sharp, lightening, burning, numbness, or tingling
  6. Vascular - throbbing, numbness, “pins & needles” sensation
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3
Q

What should the bar be in line with throughout the squat?

A

Mid foot.

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4
Q

What are some examples of sports that need speed training?

A

Sprinter, cross country runner, or swimmer

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5
Q

Definition: Load Volume

A

total amount of weight lifted in a training session

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6
Q

How many passes should you perform the Foam Roll Adductors?

A

10-15

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7
Q

How many minutes of PA should pregnant women get per week?

What intensity?

A

150

moderate

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8
Q

How long does the Limber 11 routine take?

A

Around 10 minutes.

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9
Q

All clients should begin resistance training with a plan based on _________ or _________ to establish training base.

A

Muscular Endurance

Hypertrophy

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10
Q

When should the Military or Overhead press NOT be prescribed for a client?

A
  1. High Blood Pressure
  2. Shoulder Impingement Syndrome
  3. Poor Shoulder Stability
  4. Low Back Pain
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11
Q

What is additionally being worked when you perform Hammer Curls instead of regular?

A

Brachioradialis

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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.

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13
Q

How many of the Bent Knee Iron Cross should you perform?

A

5-10 per side

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14
Q

How long is the 2nd trimester?

A

14-27 weeks

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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)

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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

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17
Q

How long is a Macrocyle?

A

Entire training year up to a period of 4 years (olympic athletes)

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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

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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

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20
Q

What 4 factors make good footwear for plyometrics?

A
  1. ankle and foot support
  2. lateral stability
  3. wide, non slip sole
  4. shoe laces tied
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21
Q

What are the primary movers of the lunge?

A
  1. Quadriceps
  2. Gluteus Maximus
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22
Q

True or False: You should avoid exercising to exhaustion while pregnant.

A

True

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23
Q

What are the 5 different types of Aerobic Endurance Training?

A
  1. LSD
  2. Pace/Tempo
  3. Interval
  4. Repetition
  5. Fartlek
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24
Q

If you want to increase the intensity of the Big 3 for the client, should you increase repetitions or duration?

A

Repetitions

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25
Q

What are the 4 types of soft tissue work?

A
  1. Massage
  2. Foam Rolling
  3. Lacrosse Ball
  4. Rolling stick
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26
Q

What are the stabilizer muscles of the Renegade Row?

A

Triceps, rectus abdominus, obliques, anterior deltoids

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27
Q

Definition: The sticking point

A

the most difficult part of the exercise

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28
Q

What are some common errors of the lunge?

A
  1. Extending knee too far forward
  2. Front knee caving in
  3. Not taking a big enough step or taking too big a step
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29
Q

What is the scientific name for a “knot” in your muscle?

A

Fascia Mobility Block

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30
Q

What are the 2 most popular PNF methods?

A
  1. Contract-Relax-Agonist-Contract (CRAC)
  2. Contract-Relax (CR)
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31
Q

Definition: Soft Tissue

A

tissues that connect, support or surround other structures and organs in the body

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32
Q

What 4 exercise situations require a spotter. Give an example of each.

A
  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
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33
Q

Definition: Super Set

A

2 exercise sets in a sequence without rest that stress antagonistic muscle groups

eg. bench press and seated rows

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34
Q

What are the signs and symptoms of Patellofemoral Pain Syndrome?

A
  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
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35
Q

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?

A

5 reps, 7-8s.

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36
Q

What are some common mistakes of the bench press?

A
  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
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37
Q

If pregnant, when should you discontinue exercise?

MC CHOPD

A
  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
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38
Q

Frequency, intensity or duration should not increase by more than ____ in aerobic training programs?

A

10%

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39
Q

Things to avoid while pregnant?

A
  1. Valsava Maneuver
  2. Isometric contractions
  3. exercises with high risk of falling or abdominal trauma
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40
Q

What would you focus on for rehabilitation following a Total Hip Arthropasty?

A

ROM, strength and gait

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41
Q

What is the primary reason people seek help from their doctor?

A

Low back pain

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42
Q

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.

A

False

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43
Q

For older adults with limited cardiorespiratory fitness, how long and at what intensity should they perform aerobic training?

A

5-10min @ 40% HRmax

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44
Q

How long does the client perform an isometric contraction during Contract-Relax PNF stretching.

A

6-15s.

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45
Q

What are the Sequential Steps for Designing a Resistance Training Program?

A
  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
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46
Q

What can cause Plantar Fasciitis

A

Extrinsic - Training Error, Improper Footwear

Intrinsic - Pes Planus (Flat Foot), Pes Cavus (Arch), excessive prolonged pronation, reduced flexibility of plantar flexor muscles

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47
Q

How long does the Hypertrophy/Endurance segment of the Preparation Phase of periodization last?

A

1-6 weeks

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48
Q

How many mesocycles per year for greater strength and power gains?

A

5 or more

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49
Q

List the Limber 11.

A
  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
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50
Q

What are the REP ranges for different types of fitness?

Beginner - Intermediate - Advanced

A

Endurance: 10-15, 10-15, 10-25

Hypertrophy: 8-12, 6-12, 6-12

Strength: ≤6

Power: n/a, 3-6, 1-6

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51
Q

What are the 3 principles of Program Design?

A
  1. Specificity
  2. Variation
  3. Progressive Overload
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52
Q

What can cause excessive medial rotation of the hip?

A

Weak Gluteus Maximus, Medius and Minimus.

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53
Q

What procedures need to be followed for Static Stretching to be beneficial in a warmup?

A
  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
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54
Q

Why would you include periodization.

A
  1. prevent or reduce risk of injury
  2. prevent overtraining
  3. promote long term training and performance improvements
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55
Q

What are some potential causes of overuse injuries?

A
  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
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56
Q

How can you increase training stimulus? Progress the client?

A
  1. Increase the load
  2. Increase the volume
  3. Increase the frequency
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57
Q

How can you help correct knees caving in during a squat?

A

Place a loop band around their thighs just above the knees

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58
Q

Definition: Piriformis Syndrome

A

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

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59
Q

What are the 5 steps to designing an Aerobic Training Program?

A
  1. Exercise Mode
  2. Intensity
  3. Frequency
  4. Duration
  5. Progression
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60
Q

What are some common medical concerns of older adults?

CC DOLADOF

A
  1. Cardiovascular disease
  2. Cancer
  3. Diabetes
  4. Osteoporosis
  5. Low back pain
  6. Arthritis
  7. Depression
  8. Obesity
  9. Frailty
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61
Q

Total duration of a client’s aerobic exercise program is determined by ________________?

A
  1. Frequency
  2. Goals
  3. Fitness Level
  4. Intensity
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62
Q

What is the relationship between velocity and force during a 1-RM exercise?

A

Velocity is low, and Force is high

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63
Q

What are the 3 methods of Warm Up?

A
  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
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64
Q

What type of tissue does a SPRAIN affect?

A

Ligament

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65
Q

What equipment do you need to perform the Limber 11?

A
  1. Foam Roller
  2. Lacrosse Ball
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66
Q

What muscles are worked in the reverse fly?

A

Rear Deltoids, Supraspinatous, Infraspinatus, Teres Minor

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67
Q

What muscles are worked in the One Arm Row?

A

Latissimus Dorsi, Trapezius, Biceps

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68
Q

How many passes should you perform for the Foam Roll IT Band?

A

10-15

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69
Q

What type of tissue does a STRAIN affect?

A

Muscle or Tendon

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70
Q

What width should feet be apart generally for the squat?

A

Shoulder width

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71
Q

True or False: Fatigue dissipates faster than your fitness.

A

True.

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72
Q

What is the scientific term for “Knock Kneed” people?

A

Genu Valgum

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73
Q

What are some exercises to help with Rowing?

A
  1. Bent Row
  2. Cable Row
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74
Q

What are some exercises to help with Sprinting?

A
  1. Step Ups
  2. Power Clean
  3. Lunge
  4. Resisted Sprinting
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75
Q

What are some progressions for the squat?

A
  1. Goblet Squat
  2. Dumbbell front squat
  3. Front Squat
  4. Back Squat
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76
Q

How long should you wait between plyometric sessions?

A

42-72 hours

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77
Q

What are the lateral stabilizers of the ankle?

A
  1. Posterior talofibular ligament
  2. Calcaneofibular ligament
  3. Anterior talofibular ligament
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78
Q

How are the Limber 11 arranged?

A

In a sequence that starts slowly and builds to bigger, more dynamic movements to prevent injury.

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79
Q

Who created the Big 3

A

Stuart McGill

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80
Q

What is the relationship between Volume and Intensity during the preparation phase of periodization?

A

Volume is HIGH and Intensity is LOW

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81
Q

Definition: Speed-endurance

A

the ability to maintain running speed over an extended duration (typically longer than 6 seconds).

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82
Q

True or False: When performing the Bench Press you should press the bar in a backwards C motion.

A

False

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83
Q

How many sets and reps should you have your pre adolescent clients perform?

A

1-3 sets

6-15 reps

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84
Q

What are the Pre Adolescent ages for both girls and boys?

A

Girls: 6-11

Boys: 6-13

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85
Q

What is the advantage of a high bar vs low bar position for the squat?

A

High bar makes it easier to stay in an upright stance.

Low bar makes it so the client can use more weight and power.

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86
Q

What is responsible for the training induced strength gains in pre adolescent children?

A

Neural adaptation

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87
Q
A
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88
Q

How many repetitions should pregnant women perform RT?

A

12-15

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89
Q

Which of the Limber 11 is focusing on the lumbar spine mobility?

A

Bent Knee Iron Cross

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90
Q

Is lower back pain an acute or chronic injury?

A

It can be both.

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91
Q

True or False: It is okay for the opposite leg to be bent when you are stretching hamstrings.

A

False

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92
Q

What is the HR range for pregnant women 20-29 & 30-39 respectively?

A

135-150 bpm

130-145 bpm

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93
Q

What is the most susceptible to injury ligament of the knee?

A

ACL

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94
Q

What ligament is most commonly affected in inversion sprains? Why?

A

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.

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95
Q

What is the purpose of knee sleeves or knee wraps?

A

Warm the knee joint and provide protection.

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96
Q

Volume is most affected by what?

A

Sets

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97
Q

What should you avoid during the first 6 weeks after a Total Hip Arthroplasty?

A
  1. No hip flexion > 90 degrees
  2. No hip adduction past neutral
  3. No hip internal rotation
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98
Q

Name these handgrips:

A
  1. Overhand or Pronated (Closed)
  2. Underhand or Supine (Closed)
  3. Alternated (Closed)
  4. Open or False
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99
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

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100
Q

True or False: PNF stretching performed before exercise enhances muscular endurance

A

False

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101
Q

True or False: Plyometric drills can be considered cardiorespiratory training as well as power training.

A

False.

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102
Q

What are some theories behind SMR being beneficial?

A
  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
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103
Q

True or False: The Tibialis Anterior is responsible for Plantarflexion of the ankle.

A

False, it is responsible for Dorsiflexion.

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104
Q

Definition: Pyramid Set

A

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

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105
Q

What type of chest press would put greater emphasis on the triceps?

A

Narrow Grip Chest Press

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106
Q

What are some regressions for the squat?

A
  1. Stability Ball Wall Squat
  2. Box Squat
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107
Q

True or False: Tennis shoes are one of the worst kinds of footwear you can wear for squats.

A

True, the cushion causes energy transfer loss and make you unstable.

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108
Q

What is the MOI for an Anterior Cruciate Ligament sprain?

A
  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
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109
Q

What are some exercises to help with Throwing/Pitching?

A
  1. Tricep Extension
  2. Front Raise
  3. Shoulder Internal/External Rotation
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110
Q

What is Genu Valgus Stress?

A

Pain on the medial aspect of the knee that increases with activity and decreases with rest

knee collapses inwards during running and squatting.

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111
Q

What sport would the Wood Chopper exercise be beneficial for?

A

Golf

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112
Q

What is a common injury that a baseball player might get?

A

Rotator cuff impingement or tear

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113
Q

Definition: Drop Set

A

3-4 exercise sets of the same exercise, performed in a sequence without rest, using a lighter weight on each set

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114
Q

How many of the Fire Hydrant Circles should you perform?

A

10 Forward, 10 Backward, each

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115
Q

What factors affect the ability to stretch?

A
  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)
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116
Q

What are some contraindications for Shoulder Impingement?

A

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
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117
Q

How many of the Rocking Frog should you perform?

A

10

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118
Q

How big should the landing surface be on boxes for plyometrics?

A

18x24 inches (46x61 cm)

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119
Q

What are some physiological differences in children/youth?

A
  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
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120
Q

Frequency, Duration, Intensity: Pace/Tempo

A

Frequency: 1-2/wk

Duration: ~20-30mins

Intensity: at the lactate threshold; at or slightly above race pace

121
Q

What are the 3 phases of GAS?

A
  1. Alarm (shock) Phase
  2. Resistance Phase
  3. Exhaustion Phase
122
Q

What are the 5 types of soft tissue?

A
  1. Muscle
  2. Fascia
  3. Ligaments
  4. Tendons
  5. Joint Capsules
123
Q

True or False: For the most benefit, low back exercises should be performed no more than 3 times a week.

A

False, you should perform them daily.

124
Q

Physical activity for pre adolescent children should focus on enhancing what 4 things?

A
  1. Endurance
  2. Strength
  3. Flexibility
  4. Skill-related fitness abilities (agility, balance, coordination, reaction time, speed, power)
125
Q

At what injury phase would you focus ROM, flexibility, balance, proprioception, neuromuscular control, and strengthening?

A

Proliferation phase

126
Q

Definition: Speed-strength

A

maximum force at high velocities

127
Q

Aerobic training in older adults decreases what, and improves what?

A

Decreases risk of

Obesity

Hypertension

Type II

CVD

Improves

Sleep

Digestion

Elimination

128
Q

What part of the spine has excessive curvature in Hyperkyphosis?

129
Q

What muscle is eliminated when performing a chest fly instead of a chest press?

130
Q

What is the largest phase of periodization?

A

Preparation

131
Q

What are the different REST periods for fitness types?

A

Endurance: ≤30s

Hypertrophy: 30s - 90s

Strength: 2 - 5 min

Power: 2 - 5 min

132
Q

What are the benefits of the Limber 11?

A
  1. Reduces lower back tightness
  2. Improves hip mobility
133
Q

Frequency, Duration, Intensity & Type: Aerobic training for older adults.

A

Frequency: 2-5/week

Duration: 20-60min

Intensity: 60-90% HRmax (usually 75%)

Type: Walking, cycling, jogging, elliptical

134
Q

True or False: Dynamic, rythmic PA such as cycling or walking are favoured for pregnant women.

135
Q

Who wrote “Low Back Disorders: Evidence based prevention and rehabilitation”?

A

Stuart McGill

136
Q

Why would someone get a Total Hip Arthroplasty?

A

to relieve osteoarthritic pain

137
Q

What injury can regular sit-ups or curl-ups cause?

A

Posterior Disc Herniation

138
Q

List the Big 3.

A
  1. Curl Up
  2. Side Bridge/Plank
  3. Bird Dog
139
Q

What are the most common knee injuries?

A
  1. Anterior knee pain a.k.a Runner’s Knee or Patellofemoral pain syndrome
  2. ACL injury
  3. Total knee arthroplasty
140
Q

What is the MOI of overuse injuries?

A

repeated movements that irritate the tissues

141
Q

How many minutes per day should pregnant women be active?

142
Q

What are the “Big 6”?

A
  1. Squat
  2. Deadlift
  3. Lunge
  4. Row
  5. Bench Press
  6. Military/Overhead Press
143
Q

What is the most frequently reported ankle sprain?

A

Inversion - lateral ligaments

144
Q

Load Volume Formula

A

Sets x Reps x Load

145
Q

How many of the Rear Foot Elevated Hip Flexor Stretch should you perform?

A

5-10 reps, 3s. each

146
Q

True or False: A client who is recovering from an ACL injury can perform a full squat.

A

False, they can perform a 3/4 squat.

147
Q

True or False: You should lift heavy objects off the floor using your knees.

A

False, you want to lift with your hips.

148
Q

What are the primary movers of the Bench Press?

A
  1. Pectoralis Major
  2. Anterior Deltoid
  3. Triceps Brachii
149
Q

What exercise targets the following muscles?

Subscapularis, Teres Major, Pec Major, Latissimus Dorsi, Anterior Deltoid

A

Internal Rotation with band

150
Q

What is being worked in the Concentration curl?

A

Biceps, Brachialis and Brachioradialis

151
Q

What are the secondary or stabilizing muscles used in the Front Raise?

A

Serratus Anterior, Biceps, Pec Major

152
Q

What are the muscles worked in a chest press?

A

Pectoralis Major, anterior deltoids, triceps

153
Q

What are some fetal responses to exercise?

A
  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
Q

What are the primary muscles of the Squat?

A

Quadriceps, Gluteus Maximus, Gluteus Medius

155
Q

What is an often overlooked cause for low back pain?

A

Tight glutes.

156
Q

True or False: Wall Slides improve shoulder mobility.

157
Q

How long should you wait between PNF sessions?

158
Q

What muscles are worked during the Lateral Raise?

A

Medial Deltoid

159
Q

What is the MOI of a sprain?

A

High tensile force

160
Q

3 months of training at _______ of VO2max, increased VO2max by ______.

A

70-80%

25%

161
Q

Explain the Hold-Relax PNF technique.

A

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
Q

True or False: You must recover completely before starting next bout of training.

163
Q

How long is the 1st trimester?

A

0-13 weeks

164
Q

What is the function of the ACL?

A

resist anterior displacement of the tibia on the femur

165
Q

How many of the Seated Piriformis Stretch should you perform?

A

20-30s. each side

166
Q

Why do plyometrics?

CPT PSR

A
  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
Q

What are some contraindications for ACL injury?

A

End range of leg extension

Open chain knee movements <45 degrees of flexion

168
Q

How long should you wait between agility sessions?

169
Q

What exercise would you recommend a client who suffered from an Anterior Talofibular Ligament sprain to reduce their risk of injury in the future?

A

Ankle inversion with band

170
Q

What injuries can Kyphosis lead to?

A

Subacromial impingement

Rotator cuff tendonitis

Tears

171
Q

What does PNF stand for?

A

Proprioceptive Neuromuscular Facilitation

172
Q

Where does muscular inhibition due to low back pain occur?

A
  1. Multifidi
  2. Lumbar Erector Spinae
  3. Psoas
  4. Transverse
173
Q

What are the primary movers for the Military Press?

A
  1. Medial Deltoids
  2. Anterior Deltoids
  3. Triceps
174
Q

What is the age range of children and youth?

175
Q

What safety considerations are there for plyometrics?

SLEPT

A
  1. Landing surface
  2. Equipment
  3. Technique
  4. Proper Footwear
  5. Supervision
176
Q

True or False: The Limber 11 are simple exercises that most people can perform.

177
Q

What are the stages of healing and how long do they last?

A
  1. Inflammatory Phase - 0-6 days
  2. Proliferative Phase - 3-21 days
  3. Maturation Phase - up to 1 year
178
Q

How many sets of PNF should you do in one session?

179
Q

What could be “pinched” in impingement syndrome?

A
  1. Supraspinatus
  2. Long head of the biceps tendon
  3. subacromial bursa
180
Q

What are some exercises to help with Ball Dribbling/Passing?

A
  1. Chest Press
  2. Tricep Extension
  3. Depth Push Up
181
Q

True or False: The Stability Ball Back Extension exercise targets the Erector Spinae.

182
Q

Definition: Physiological maturity

A

A sufficient base of strength, speed and balance

183
Q

During plyometrics, how much longer than your set time should your recovery be?

A

3-5x (30-60s)

184
Q

What is the safe zone for shoulder impringement?

A

Below shoulder level, and in frontal plane.

185
Q

What are the 3 force classifications of mechanism of injury?

A
  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
Q

What is the purpose of plyometrics?

A

to use the stretch reflex and natural elastic components of both muscle and tendon to increase the power of subsequent movements

187
Q

When it comes to low back pain, which is better: build stability or stretching to increase ROM

A

Building stability

188
Q

What is the most common type of soft tissue work?

189
Q

How would you modify the cossack squat if your client has difficulty lowering all the way towards the ground?

A

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
Q

Why do you want the shoulders to be in line with the knees in your landing position of plyometrics?

A

helps to place the center of gravity over the body’s base of support

191
Q

Frequency, Duration, Intensity, Type: Older adults RT

A

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
Q

How long should you perform the SMR Glutes with the lacrosse ball?

A

30s. to 2 min.

193
Q

What is a CHRONIC injury?

A

repeated microtrauma forces, characterized by becoming more problematic over time

194
Q

Frequency, Duration, Intensity: LSD

A

Frequency: 1-2/wk

Duration: Race distance or longer ~20-30min

Intensity: ~70% VO2max

195
Q

What is the scientific term for “Bow Legged” people?

A

Genu Varum

196
Q

What part of the foot should more weight be placed when landing in plyometrics?

197
Q

In what 6 ways can you change program variation?

A
  1. Volume
  2. Intensity
  3. Exercise Selection
  4. Frequency of training
  5. Rest Intervals
  6. Speed of Movement
198
Q

How many days per week should you do resistance training for pre adolescent children?

A

2-3 non consecutive days

199
Q

What sports are common for ankle sprains? Why?

A

Basketball, Soccer - because they require sudden stops, changes of direction, and jumping.

200
Q

What is one of the most common sport related injuries?

A

Ankle sprain

201
Q

What are some exercises to help with Jumping?

A
  1. Back Squat
  2. Tuck Jump
  3. Box Jump
  4. Power Clean
202
Q

True or False: Those with a greater ROM in their spine are less at risk for a back injury.

A

False, statistically those with a more flexible spine are more likely to sustain an injury.

203
Q

True or False: The Big 3 are suitable for everyone.

204
Q

Where should the elbows be at the starting position of the military press?

A

Under the bar

205
Q

What is different about the Pectoralis Major and the Anterior deltoids in an INCLINE chest press?

A

It targets the upper fibers of the pec major, and there is greater activation of the anterior deltoids.

206
Q

What RPE is acceptable during moderate exercise for pregnant women?

207
Q

What are some examples of Speed-endurance exercises?

A
  1. Soccer player in breakaway
  2. Running away from a bear
208
Q

Definition: Psychological Maturity

A

a good attention span and the ability to follow instructions

209
Q

What are signs and symptoms of Plantar Fasciitis?

A
  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
Q

What is an important cue for the overhead press to increase stability?

A

Squeeze the glutes

211
Q

How long is the 3rd trimester?

A

28-42 weeks

212
Q

Why is a sneaker not recommended for deadlifting?

A

Because you lose energy transfer, therefore there is less force production.

213
Q

What is a Structural Exercise?

A

an exercise that loads the vertebral column

Back Squat, Push Press

214
Q

Definition: Linear Periodization

A

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
Q

What are some common errors for the squat?

A
  1. Knees First
  2. Not going to depth
  3. Knees caving inward
  4. Coming up on the toes
  5. Hunching or Hyperextending
216
Q

What is plyometrics?

A

quick and powerful movements consisting of an eccentric muscle action followed by an immediate powerful concentric muscle action.

217
Q

True or Fasle: Microtrauma injuries just need rest to recover.

218
Q

What is an ACUTE injury?

A

a single macrotrauma force, characterized by a definitive moment of onset

219
Q

How long is a Microcycle?

220
Q

What are the 4 periodization periods?

A
  1. Preparatory
  2. First Transition
  3. Competition
  4. Second Transition
221
Q

Frequency, Duration, Intensity: Interval

A

Frequency: 1-2/wk

Duration: 3-5 minutes with a work to rest ratio of 1:1

Intensity: Close to VO2max

222
Q

How much can an older adults VO2max increase after 6 months of standard endurance exercise?

223
Q

What muscles are worked during the overhead press?

A

Anterior and Medial Deltoids, Triceps, Upper Pec Major

224
Q

How often should you add variation to your program?

A

Every 2-3 weeks.

225
Q

What are some examples of resisted sprinting?

A
  • uphill sprinting
  • running in sand/water
  • resisted by sled, elastic tubing or parachute
226
Q

What are the primary muscles of the Deadlift?

A
  1. Gluteus Maximus
  2. Hamstrings
  3. Erector Spinae
  4. Quadriceps
227
Q

True or False: Back Injuries are common

228
Q

Generally, when should you exhale during an exercise?

A

During the sticking point or exertion phase of the exercise

229
Q

What is the primary muscle of the knee tuck or pike on the stability ball?

A

Rectus Abdominus

230
Q

True or False: During the Bench Press, elbows should be kept tight to the body.

A

False, 45 degrees

231
Q

What 4 things can Fascia Mobility Blocks result from?

A
  1. Dehydration
  2. Lack of sleep
  3. Nutritional Imbalances
  4. Hormonal Imbalances
232
Q

At what injury phase would you focus on functional strengthening?

A

Maturation phase

233
Q

How many hours of screen time is recommended for children and youth?

A

2 hours or less

234
Q

What are some examples of Speed-strength exercises?

A
  1. Power clean
  2. Snatch
235
Q

In order to effectively use the stretch shortening cycle, what is the maximum duration the client’s muscles should be in a lengthened position?

236
Q

How many minutes per day should children and youth get of moderate to vigorous activity?

237
Q

Frequency, Duration, Intensity: Fartlek

A

Frequency: 1/wk

Duration: ~20-60min

Intensity: Varies between LSD and pace/tempo

238
Q

What are some other ways to progress a client besides increasing the load?

PHRBB C

A
  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
Q

What are some signs and symptoms of a sprain?

A
  1. Pain
  2. Point Tenderness
  3. Swelling
  4. Loss of function
  5. Instability
240
Q

Who is Stuart McGill?

A
  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
Q

What are the 3 central concepts related to periodization?

A
  1. General Adaptation Syndrome (GAS)
  2. Stimulus-Fatigue-Recovery-Adaptation Theory
  3. Fitness-fatigue theory
242
Q

Definition: Non-linear Periodization (Undulating)

A

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
Q

True or False: The weight belt is meant to be placed around your waist.

A

False, it should go where your abdominal wall is going to push out.

244
Q

What are the 4 types of overuse injuries?

A
  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
Q

When was PNF developed?

246
Q

What can be caused by an imbalance between anterior muscles such as anterior deltoids and pecks, and posterior muscles of the back?

A

Rotator cuff impingement or tears

247
Q

What are the relative contraindications to exercise during pregnancy?

A
  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
Q

In what 3 ways can you progress a client in their aerobic training program?

A
  1. Frequency
  2. Duration
  3. Intensity
249
Q

What type of grip should you use spotting a barbell exercise? Where should you place your hands?

A

Alternated, between clients hands.

250
Q

How many Cossack Squats should you perform?

A

5-10, each

251
Q

What is the height range of boxes for plyometrics?

A

6-42 inches (15-107 cm)

252
Q

What type of exercises would benefit from the use of the Valsalva Maneuver? Provide examples.

A

Structural Exercises eg. Back Squat, Push Press

Exercises that stress the lower back eg. Bent-Over Row, Deadlift, Shoulder Press

253
Q

How many Mountain Climbers should you perform?

254
Q

What are the different ways to measure your client’s exercise intensity?

A
  1. APMHR
  2. Karvonen Method using HRR
  3. RPE
  4. Mets
255
Q

What age is considered “Older adult”?

256
Q

True or False: To avoid injury you need a strong back.

A

False, you need core endurance.

257
Q

How many of the Roll Over to V Sit should you perform?

258
Q

True or False: Sucking in your belly activates your transverse abdominals during exercise.

A

False, you should not suck your belly in, but stiffen the abdominal muscles.

259
Q

True or False: Resistance training in pre adolescent weight trainers can damage epiphyseal plates and impede statural growth.

260
Q

What are the primary movers of the Bent Over Row?

A
  1. Latissimus Dorsi
  2. Trapezius
  3. Posterior Deltoid
  4. Rhomboids
  5. Biceps Brachii
261
Q

What natural patterns do you see when children are on a playground?

A
  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
Q

Why is it not recommended to lay in a supine position during the 2nd trimester of pregnancy?

A

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
Q

True or False: If your goal is to become faster and stronger, you should perform higher rep ranges of plyometrics.

264
Q

At what injury phase would you utilize PRICE?

A

Inflammatory

265
Q

What can muscular inhibition cause?

A

Muscle weakness

266
Q

Who created the Limber 11?

A

Joe DeFranco

267
Q

What are the SETS for different fitness types?

Beginner - Intermediate - Advanced

A

Endurance: 1-3, ≥3, ≥3

Hypertrophy: 1-3, ≥3, ≥3

Strength: 1-3, ≥3, ≥3

Power: n/a, 1-3, 3-6

268
Q

What muscles are worked in the Bent Over Row?

A

Latissimus Dorsi, Trapezius, Rhomboids, Biceps

269
Q

What are the 3 important aspects of physical performance?

A
  1. Speed
  2. Change of direction
  3. Agility
270
Q

What are the 4 Grip Widths and which is the most common?

A
  1. Close or Narrow
  2. Hip Width
  3. Shoulder Width
  4. Wide
271
Q

In what position are wrist wraps useful for the squat?

272
Q

When would you need a Total Knee Arthroplasty?

A

wear patterns of repetetive loading on knee joint, degenerates and degrades joint surfaces of distal femur and proximal tibia

273
Q

What are potential causes of low back pain?

A
  1. strain
  2. sprain
  3. tight muscles or trigger points
  4. hypomobility
  5. hypermobility
  6. sacroiliac dysfunction
274
Q

What does agility require?

A

the use of perceptual-cognitive ability in combination with the ability to decelerate and then reaccelerate in an intended direction

275
Q

True or False: You should avoid high impact activities after a Total Hip Arthroplasty.

276
Q

True or False: Elbows, wrists and shoulders should all stay in contact with the wall throughout the entire Wall Slide movement.

277
Q

True or False: It is ok while pregnant to exercise while you have a fever.

278
Q

How long is a Mesocycle?

A

Several weeks to several months

279
Q

What are common causes of Hyperkyphosis?

A
  1. Osteoporosis
  2. Congenital
  3. Poor Posture
280
Q

What can you strengthen to prevent LBP?

A
  1. Hip Flexors
  2. Glutes
  3. Hamstrings
  4. Low back extensors
  5. Abdominals
281
Q

True or False: PNF stretching has been shown to be benefecial for improving muscular performance before exercise

282
Q

In plyometrics, what is the “eccentric” muscle action known as?

A

Countermovement or Pre-Stretch

283
Q

True or False: Wall Slides strengthen the low/mid traps and scapular retractors?

284
Q

What must the landing surface be for plyometrics? What are some examples?

A

Shock absorbent

Grass Field, suspended floor, rubber mat

285
Q

What are some exercises to help with Ball Kicking?

A
  1. Lunge + Jump
  2. Cable hip abduction/adduction
286
Q

What are the benefits of exercise for pregnant women?

FEM COW PPLS

A
  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
Q

What exercise targets the Infraspinatus, Teres Minor and Posterior Deltoid?

A

External Rotation with band

288
Q

Where are STRAINS most common?

A

near the musculotendinous juncture

289
Q

True or False: Wall slides improve lumbar spine mobility.

A

False, they improve thoracic spine mobility.

290
Q

True or False: Technique training is very important during the Preparation phase of periodization.

291
Q

Frequency, Duration, Intensity: Repetition

A

Frequency: 1/wk

Duration: 30-90s with a work to rest ratio of 1:5

Intensity: Greater than VO2max

292
Q

What is the MOI of a strain?

A

Abnormally high tensile force.

293
Q

What is the goal during the Preparation phase of Periodization?

A

to establish a base level of conditioning to increase athlete’s tolerance for more intense training

294
Q

Definition: Compound Set

Provide an example

A

2 exercise sets in a sequence without rest that work the same muscle group

eg. bench press and chest fly

295
Q

Strength gains of _____% have been observed in children following ______ week RT programs.

A

30-40%

8-12 weeks

296
Q

How long should you wait between speed sessions?

297
Q

What type of soft tissue work is good at getting into the peroneal muscles?

A

Rolling Stick

298
Q

What part of the back is more targeted in a WIDE grip bent over row?

A

Upper back.

299
Q

What is being targeted when performing the Single Leg Balance on the Bosu Ball?

A
  1. Peroneals
  2. Tibialis Anterior
  3. Plantar Fascia
  4. Soleus

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