Training Science & Strategy

Question 1

How many bones in the human body?

Answer 1

206 bones

Question 2

How many joints are in the human body?

Answer 2

360 joints.

Question 3

How many muscles are in the human body?

Answer 3

600 muscles

Question 4

What connects bones to bones?

Answer 4

Ligaments

Question 5

What connects muscle to bone?

Answer 5

Tendons

Question 6

What is common between articulating surfaces, and actual does have ability to repair and grow?

Answer 6

Cartilage

Question 7

What lubricates the joints?

Answer 7

Synovial fluid

Question 8

What are the three main joint types?

Answer 8

1. Ball-in-socket
   i.e. hip and shoulder
2. Hinge
   i.e. knee
3. Gliding
   i.e. spine

Question 9

What are the two motions in the sagittal plane?

Answer 9

Flexion
Extension

Question 10

What are the two motions in the frontal plane?

Answer 10

Abduction
Adduction

Question 11

What are the three motions in the transverse plane?

Answer 11

Rotation
Horizontal Abduction
Horizontal Adduction

Question 12

What movement occurs through all planes?

Answer 12

Circumduction

Question 13

What occurs when the thumb or toe opposes the motion of the other phalanges?

Answer 13

Opposition

Question 14

What are the relative positions for above and below?

Answer 14

Superior / Supra - above

Inferior / Infra - below

Question 15

What are the relative positions for front and back?

Answer 15

Anterior / Ventral - front side

Posterior / Dorsal- back side

Question 16

What are the relative positions for closer to midline and further from midline?

Answer 16

Medial - closer to midline

Lateral - further from midline

Question 17

What are the relative positions for closer to and farther away?

Answer 17

Proximal - closer to

Distal - further away

Question 18

What are the relative positions for towards outside and towards the inside?

Answer 18

External - toward outside

Internal - toward inside

Question 19

What is the relative position for away from center?

Answer 19

Peripheral

Question 20

True or false:

The arches in your feet are solely dependent on the inherent articulation of your tarsal bones.

Answer 20

False

Question 21

True or false:

Ligaments connect bones to muscle.

Answer 21

False

Question 22

True or false:

Tendons connect bone to bone.

Answer 22

False

Question 23

True or false:

The floating ribs connect to the sternum, but not the spine.

Answer 23

False

Question 24

True or false:

The hamstrings are eccentrically used in the lowering position of the squat.

Answer 24

False

Question 25

True or false: Foam rolling tendons are helpful

Answer 25

False

Question 26

True or false: Adding muscle fibers is the most common way muscles grow

Answer 26

False

Question 27

Which form of hip bridge targets the glutes more vs. hamstrings?

Answer 27

Feet under the knees

Question 28

The most intense work of the session should be done when?

Answer 28

Somewhere in the middle

Question 29

Which of the following bones is least involved in with the function of the knee joint? A. Femur B. Tibia C. Patella D. Fibula

Answer 29

D. Fibula

Question 30

Which bones make up the SI joint?

Answer 30

Sacrum and Ileum

Question 31

What specific ways to release the lubricating fluid with the joint?

Answer 31

The opening and closing of the joints

Question 32

Which of the following is not a part of the shoulder joint? A. Humerus B. Clavicle C. Scapula

Answer 32

B. Clavicle

Question 33

The latissimus dorsi is primarily responsible for which motion at the shoulder?

Answer 33

Adduction

Question 34

From an anatomical position, for which motion at the hip is the pirformis responsible?

Answer 34

External rotation

Question 35

For what motion is the tibialis posterior responsible?

Answer 35

Plantar flexion and inversion

Question 36

If a clients feet spin out during a squat what is likely weak?

Answer 36

Tibialis anterior

Question 37

If a clients chest sinks during a squat, they likely have limited mobility in what joint?

Answer 37

Ankle

Question 38

If the shoulders are pinched in pain during chest moves what should you do?

Answer 38

Work the back

Question 39

For a non-athletic 60yr old who has never resistance trained in their life, the reason for increasing weight on most of their lifts during the first 6 months is mostly due to what?

Answer 39

Improved neuromuscular coordination

Question 40

What is the best strategy for training muscle strength (sets x reps x rest)?

Answer 40

5 x 6 x 90 sec

Question 41

What muscle is primarily responsible for lateral flexion of the spine?

Answer 41

Quadratus lumborum

Question 42

What is the concept that explains the tricep relaxing while the biceps are firing?

Answer 42

Reciprocal inhibition

Question 43

What is the secondary muscle group that is challenged during the dumbbell chest press?

Answer 43

Triceps

Question 44

The primary action of the peroneus muscle is?

Answer 44

Eversion

Question 45

When challenging a clients balance with a one leg stand, what surface should they conquer standing on first?

Answer 45

Hard floor

Question 46

If you have performed a workout focused on strength portion of the resistance training continuum with a client how many hours should they have before working that same muscle group again?

Answer 46

96

Question 47

Your body’s ability to sense movement action and location is known as what?

Answer 47

Proprioception

Question 48

What is considered the minimum essential body fat for men?

Answer 48

3-5%

Question 49

What is responsible for releasing sugar into the blood?

Answer 49

Glucagon

Question 50

You can jog for how many minutes before running out of muscle glycogen?

Answer 50

120

Question 51

What is an example of a “closed kinetic” chain exercise?

Answer 51

Squat

Question 52

What is the most important to know when going into a session with a new but healthy client?

Answer 52

Muscle groups of focus for the day

Question 53

What is the point at which a jogging client’s primary energy source switches from majority fat to majority carbs?

Answer 53

Anaerobic threshold

Question 54

What drill is the least aerobic for most people?

Answer 54

Squat jumps

Question 55

What is the most effective way to help a client experiencing nausea due to the workout?

Answer 55

Have them do light aerobic exercises

Question 56

In what system is acid build up a limiting factor?

Answer 56

Glycolytic

Question 57

The most important performance aspect to train during a 45 min. Session for an endurance athlete preparing to run a marathon would be what?

Answer 57

Joint symmetry and plyometric power