Exercise Technique

Question 1

The principle that states the body will adapt to the specific demands that are placed on it.

Answer 1

SAID Principal or Principal of Specificity

Question 2

What are the three phases of the integrated flexibility continuum?

Answer 2

Corrective flexibility, active flexibility, functional flexibility

Question 3

Body position progressions in balance training.

Answer 3

Two-leg stable, single-leg stable, two-legs unstable, single-leg unstable

Question 4

What are the acute variables for static stretching?

Answer 4

1-2 sets, hold each streatch for 30 seconds

Question 5

Give eight reasons for the incorporation of flexibility training.

Answer 5

Correct muscle imbalances, increase joint range of motion, decrease excess tension of muscles, relieve joint stress, improve extensibility of musculotendinous junction, maintain normal functional length of muscles, improve neuromuscular efficiency, improve funtion

Question 6

The typ of flexibility designed to improve extensibility of soft tissue and increase neuromuscular efficiency bu using reciprocal inhibition.

Answer 6

Active flexibility

Question 7

Law stating that soft tissue models along the lines of stress.

Answer 7

Davis’s law

Question 8

Benefits of a cool-down include the following:

Answer 8

reduced heart rate and breathing rates, gradually cools body temperature, returns muscles to their optimal length-tension relationships, prevents venous pooling of blood in lower extremeties, restores physiological systems close to baseline

Question 9

What is a component of core-power exercises that make them easy to identify?

Answer 9

Explosive movements with medicine balls

Question 10

Name four core-power exercises

Answer 10

Rotation chest pass, ball medicine pullover throw, front medicine ball oblique throw, soccer throw

Question 11

How long should the cardiorespiratory portion of the warm-up last?

Answer 11

5-10 minutes

Question 12

Exercises that use quick powerful movements involving an eccentric action immediately followed by an explosive contraction.

Answer 12

Plyometric training

Question 13

Give examples of back exercises used in the Stabilization Level of the OPT model

Answer 13

Single-leg pull-down, ball cobra, standing cable row, ball dumbell row

Question 14

What are three things that a client should have established prior to incorporating a dynamic stretching program?

Answer 14

Good levels of tissue extensibility, core stability, and balance capabilities

Question 15

The ability of the neuromuscular system to produce internal tension to overcome an external load.

Answer 15

Strength

Question 16

The stretching technique that focuses on the neural system and fascial system of the body by applying gentle force to an adhesion.

Answer 16

Self-myofascial release

Question 17

Exercises in the core-stabilization level are identified through these characteristics.

Answer 17

They involve little motion through the spine and pelvis.

Question 18

Give examples of total-body stabilization exercises.

Answer 18

Single-leg squat touchdown, curl, to overhead press; single-leg Romanian deadlift, curl, to overhead press; single-leg squat to row; ball squat, curl, to press; multiplanar step-up balance, curl, to overhead press

Question 19

Based on the exercise selection continuum what exercises shuld be selected for the adaptation of stabilization?

Answer 19

Total-body, multi-joint or single joint, controlled unstable

Question 20

Name five balance-strength exercises

Answer 20

Single-leg squat, single-leg squat touchdown; single-leg Romanian deadlift, step-up to balance, multiplanar lunge to balance

Question 21

What are the benefits of a warm-up?

Answer 21

Increased heart rate and respiratory rate, increased tissue temperarture, and increased psychological preparation for bouts of exercise

Question 22

Example of a Zone 2 cardiorespiratory activity and intensity level.

Answer 22

Group exercise classes or spinning at 76-85% of maximal heart rate

Question 23

Feedback that provides information about the quality of the movement during exercise.

Answer 23

Knowledge of performance.

Question 24

What are two techniques used in corrective flexibility according to the integrated flexibility continuum?

Answer 24

SMR (self-myofascial release) and static stretching

Question 25

It is critical that the core training program is designed to achieve these three functional outcomes in the right order.

Answer 25

1. Invertebral stability 2. Lumbo-pelvic stability 3. Movement efficiency

Question 26

Consistently repeating the same pattern of motion, which my place abnormal stresses on the body.

Answer 26

Pattern overload

Question 27

What is the drawing-in maneuver?

Answer 27

A maneuver that is used to recruit the local core stabilizers by drawing the naval towards the spine

Question 28

The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist.

Answer 28

Altered reciprocal inhibition

Question 29

Name three plyometric-power exercises.

Answer 29

Ice skater, single-leg power step-up, proprioceptive plyometrics

Question 30

Give examples of totla-body power exercises.

Answer 30

Two-arm push press, barbell clean, dumbbell snatch, squat thrust, kettlebell hang, clean and jerk

Question 31

Give examples of chest exercises used in the strength level of the OPT model

Answer 31

Incline dumbbell chest press; incline barbell bench press; flat dumbbell chest press; barbell bench press

Question 32

The type of flexibility training that applies gentle force to an adhesion, altering the elastic muscle fibers from a bundled position to a straighter alignment with the direciton of the muscle and/or fascia.

Answer 32

Self-myofascial release

Question 33

What does the acronym SAID in SAID Principle stand for?

Answer 33

Specific Adaptation to Imposed Demands

Question 34

Efficient movement requires eccentric force reduction, isometric stabilization, and concentric force production.

Answer 34

Integrated performance paradigm

Question 35

What is the minimum duration pressure should be sustained on adhesions while performing self-myofascial release?

Answer 35

30 seconds

Question 36

The ability of muscles to exert maximal force output in a minimal amount of time

Answer 36

Rate of force production

Question 37

The ability to react and change body position with maximum rate for force production, in all planes of motion and from all body positions, during functional activities.

Answer 37

Quickness

Question 38

GIve examples of back exercises used in the Strength Level of the OPT model.

Answer 38

Seated cable row, seated lat pull-down, stright-arm pull-down, pull-up, supported dumbbell row

Question 39

When is the appropirate time to utilize dynamic stretching?

Answer 39

After self-myofascial release when training in Phase 5

Question 40

What is the delayed-onset muscle soreness?

Answer 40

Pain or discomfort often felt 24072 hours after intense exercise or unaccustomed physical activity

Question 41

GIve three examples of shoulder-power exercises.

Answer 41

Front medicin ball oblique throw, overhead medicine ball throw, speed tubing shoulder press

Question 42

The state where there is an elevation of the body's metabolism after exercise.

Answer 42

Excess post-exercise oxygen consumption (EPOC)

Question 43

During which phase of the general adaptation syndrome do stress fractures, muscle strains, joint pain and emotional fatigue occur?

Answer 43

Exhaustion phase

Question 44

Give examples of chest exercises used in the Stabilization Level of the OPT model.

Answer 44

Ball dumbell chest press, push-up, ball push-up: hands on ball standing cable chest press

Question 45

Name the structures that make up the lumbo-pelvic-hip complex (LPHC).

Answer 45

Lumbar spine, pelvic girdle, abdomen, and hip joint

Question 46

Example of Zone 1 cardioresiratory activity and intensity level.

Answer 46

Walking or jogging at 65-75% of maximal heart rate.

Question 47

What are six ways to progress plyometric exercises?

Answer 47

Easy to hard, simple to complex, known to unknown, stable to unstable, body weight to loaded, activity-specific

Question 48

What kinetic chain deviations must a certified personal trainer watch for in the cardiorespiratory portion of the workout for clients who possess rounded shoulders?

Answer 48

On steppers and treadmills watch for the grasping of the handles; on stationary bikes, treadmills and elliptical trainers watch for rounding of the shoulders

Question 49

The normal extensibility of all soft tissues that allows the full range of motion of a joint.

Answer 49

Flexibility

Question 50

Four performance adaptive benefits from resistance training.

Answer 50

Increased strength, increased power, increased endurance, increased neuromuscular control

Question 51

What happens during the eccentric phase of a plyometric exercise?

Answer 51

Increase in muscle spindle activity by pre stretching the muscle before activation

Question 52

The ability to move the body in one intended direction as fast as possible.

Answer 52

Speed

Question 53

Give examples of total-body strength exercises.

Answer 53

Lunge to two-arm dumbbell press; squat, cur, to two-arm press; step-up to overhead press: saggital plane; Romanian deadlift, shrug to calf raise

Question 54

Describe the fie kinetic chain checkpoints?

Answer 54

Feet: shoulder-width apart, pointing straight ahead Knees: in line with the second and third toes Hips: level with lumbar spine in a neutral position Shoulders: depressed and slightly retracted HHead: cervical spine in neutral position

Question 55

Give examples of shoulder exercises used in the Stabiliation Level of training

Answer 55

Single-leg overhead press, single-leg dumbbell scaption, seated stability ball military press

Question 56

The ability to accelerate, decelerate, stabilize, and change direction quickly, while maintaining proper posture.

Answer 56

Agility

Question 57

The type of specificity that refers to the weight and movements placed on the body.

Answer 57

Mechanical specificity

Question 58

Dysfunction within the connective tissue of the kinetic chain that is treated by the body as an injury initiating this repair process.

Answer 58

Cumulative injury cycle

Question 59

Example of a Zone 3 cardiorespiratory activity and intensity level.

Answer 59

Sprinting at 86-95% of maximal heart rate

Question 60

Name two different leg-stabilization exercises.

Answer 60

Ball squat and multiplanar step-up to balance

Question 61

What is the minimum amount of time static stretches shuld be held?

Answer 61

30 seconds

Question 62

Exercises that use quick, powerful movements involving an eccentric action immediately followed by an explosive concentric contraction.

Answer 62

Plyometric training

Question 63

Give four examples of core-stabilization exercises.

Answer 63

Marching, floor bridge, floor prone cobra, prone iso-abs

Question 64

What are the proper backside mechanics during sprinting?

Answer 64

Ankle plantar flexion, knee extension, hip extension, and neutral pelvis

Question 65

Name five balance-stabilization exercises.

Answer 65

Single-leg balance, single-leg balance reach, single-leg hip internal and external rotation, single-leg lift and chop, single-leg throw and catch

Question 66

The main goal of balance training is to continually increase the client's awareness of their limit of stability by creating _____________.

Answer 66

Controlled instability

Question 67

Research has demonstrated increased electromyogram activity and pelvic stabilization when this maneuver is performed.

Answer 67

Drawing-in maneuver

Question 68

The three stages in the General Adaptation Syndrome.

Answer 68

Alarm reaction, resistance development, exhaustion

Question 69

Name two power level exercises for the legs

Answer 69

Squat jump and tuck jump

Question 70

What are four common ways a stressor can cause breakdown or injury?

Answer 70

Stress fractures, muscle strains, joint pain, emotional fatigue

Question 71

What is the proper way to pregress an exercise in the stabilization level of training?

Answer 71

Increase proporioceptive demand

Question 72

Body position progressions used for balance training.

Answer 72

1. Two-legs stable 2. Single-leg stable 3. Two-legs unstable 4. Single-leg unstable

Question 73

Name four plyometric-strength exercises.

Answer 73

Squat jump, tuck jump, butt kick, power step-up

Question 74

SAQ training can be used with what three nonathletic populations?

Answer 74

Youth, weight-loss clients, seniors

Question 75

Three types of core systems.

Answer 75

Local stabilization system, global stabilization system, movement system

Question 76

The position of the lumbo-pelvic-hip complex during running movements.

Answer 76

A slight forward lean with a neutral spine.

Question 77

hat does F.I.T.T.E. stand for?

Answer 77

Frequency, Intensity, Time, Type, Enjoyment

Question 78

What is the mechanism of action that occus in active-isolated stretching?

Answer 78

Reciprocal inhibition

Question 79

The tendency of the body to seek the path of least resistance during funtional movement patterns.

Answer 79

Relative flexibility

Question 80

What are four plyometric-stabilization exercises?

Answer 80

Squat jump with stabilization, box jump-up with stabilization, box jump-down with stabilization, multiplanar jump with stabilization

Question 81

Name the structures that make up the core.

Answer 81

Lumbo-pelvic-hip complex, pelvic girdle, abdomen, and hip joint

Question 82

Name two strength level exercises for the legs.

Answer 82

Leg press and barbell squat

Question 83

Feedback used after the completion of a movement to help inform clients abou the outcome of their performance.

Answer 83

Knowledge of results

Question 84

Surface types for proprioceptive progressions during balance include:

Answer 84

Floor, sport beam, half foam roll, foam pad, balance disk, wobble board, BOSU ball

Question 85

What are the proper frontside mechanics during sprinting?

Answer 85

Ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis

Question 86

Name the four muscles of the movement system of the core.

Answer 86

Latissimus dorsi, hip flexors, hamstring complex, quadriceps

Question 87

Name four core-strength exercises

Answer 87

Ball crunch, back extensions, reverse crunch, cable rotations

Question 88

Give four examples of core-strength exercises.

Answer 88

Ball crunches, back extensions, reverse crunches, cable rotations.

Question 89

Type of training that has been found to be just as beneficial as traditional forms of cardiorespiratory training.

Answer 89

Circuit training

Question 90

The cumulative sensory input to the central nervous system from all mechanoreceptors that sense position and limb movements.

Answer 90

Proprioception

Question 91

Name four core-stabilization exercises.

Answer 91

Marching, floor bridge, floor prone cobra, prone iso-abs

Question 92

The ability of the body to produce high levels of force for prolonged periods of time.

Answer 92

Muscular endurance

Question 93

What is the proper progression for balance training when utilizing the proprioceptive continuum?

Answer 93

Floor, balance beam, half foam roll, foam pad, balance disk

Question 94

What are the three phases of plyometric exercise?

Answer 94

Eccentric phase, amortization phase, concentric phase

Question 95

Name three balance-power exercises.

Answer 95

Multiplanar hop with stabilization, multiplanar single-leg hop-up with stabilization, multiplanar single-leg box hop-down with stabilization

Question 96

Give examples of chest exercises used in the Power Level of the OPT model.

Answer 96

Two-arm medicine ball chest pass, rotation chest pass, speed tubing chest press, plyometric push-up

Question 97

Name five muscles of the Local Stabilization System of the core.

Answer 97

Transverse abdominis, internal oblique, lumbar multifidus, pelvic floor muscles, diaphragm

Question 98

What are the seven methods for prescribing exercise intensity?

Answer 98

Peak VO2, VO2 reserv, peak metabolic equivalent (MET), peak maximal heart rate, heart rate reserve, rating of perceived exertion, talk test

Question 99

What is dynamic balance?

Answer 99

Dynamic balance is the ability to move and change directions under various conditions without falling

Question 100

Referred to as co-contraction of global muscles, such as the rectus abdominis, external obliques, and quadratus lumborum.

Answer 100

Bracing