Movement Principles, Etc.

Question 1

What are the 3 levels of observation an instructor can use to analyze a client’s movement patterns?

Answer 1

Global, integrated planar, and local

Question 2

When observing vertical alignment from the side, what key bony landmarks do you want to line up with the plumb line of gravity?

Answer 2

Tip of earlobe, top of shoulder, center of rib cage, high point of iliac crest, midpoint of the lateral side of the knee, slightly in front of the lateral malleolus of the ankle.

Question 3

What muscle imbalances are usually associated with thoracic kyphosis?

Answer 3

Thoracic extensors and scapular stabilizers are weak or long, anterior chest muscles are tight or short.

Question 4

When training clients what key factors are important to consider when planning your exercise program?

Answer 4

Current fitness level, age, quality of motor control, and learning style.

Question 5

The 80/20 rule in training applies to what philosophy?

Answer 5

When training, 80% of a session is dedicated to refining skills the client has already learned and 20% to learning new skills.

Question 6

What are the 4 elements of trunk integration?

Answer 6

Breathing, inner unit, outer units, spinal mobility.

Question 7

On an inhale, the diaphragm contracts and the dome moves…

Answer 7

Downward, drawing air in.

Question 8

Inhaling generally helps to facilitate what spinal movement?

Answer 8

Extension

Question 9

The inner unit of the core includes what muscles?

Answer 9

Pelvic floor, transverse abdominis, multifidi, and diaphragm

Question 10

What foundational exercise(s) bring awareness to breath in relationship to the transverse abdominis?

Answer 10

Fingertip abdominals and all fours abdominals

Question 11

In a normal healthy body, the inner unit of the core fires…

Answer 11

*Reflexively in response to postural changes and load being placed in the spine
*Consciously when needed for support
*To propel the body forward (allowing it to by stabilization)

Question 12

Supine exercises which teach lumbopelvic stability include…

Answer 12

Marching, toe taps, dead bug

Key word “supine”

Question 13

Which exercise is a good way to teach lumbopelvic stability in prone?

Answer 13

Swimming

Question 14

A supine exercise which strengthens the hamstrings and glutes while training stability in the oblique slings is…

Answer 14

Bridge marching

Question 15

The primary functions of the spine include…

Answer 15

Force transference, protection of the spinal cord and nerve roots, movement

Question 16

What is the name of the first cervical vertebra?

Answer 16

Atlas

Question 17

What is the name of the second cervical vertebra?

Answer 17

Axis (C2)

Question 18

The purpose of the tail wag and seated side stretch is to facilitate and enhance what spinal movements?

Answer 18

Lateral flexion

Question 19

Movements of the spine in the sagittal plane include…

Answer 19

Flexion and extension

Question 20

The nucleus pulposus of the spine is…

Answer 20

The soft jellylike center of the intervertebral disc

Question 21

When creating lower body training protocols, it is important to train all of the following…

Answer 21

1. Optimum leg alignment
2. Balance and joint rom and muscular strength
3. Agility, balance and coordination

Question 22

When observing alignment of the legs, ideal standing alignment is…

Answer 22

*hip, knee, ankle lined up (side view)
*inside ASIS, center of patella, second toe (front view)
*center of gluteal fold, center back of knee, Achilles vertical and center through heel (posterior view)

Question 23

Foot and ankle work such as heel raises and jumping work to…

Answer 23

Stabilize the ankle, strengthen the ankle, and improve balance.

Question 24

Without good ROM on both sides of a joint the muscles cannot work correctly. For example, if hip flexors are tight, hamstrings won’t have sufficient ROM and strength gains will be difficult. This is an example of…

Answer 24

Reciprocal inhibition

Question 25

Which of the leg joints is a ball and socket joint?

Answer 25

Hip joint

Question 26

All of the following are true about the sacroiliac joint except…
a. It is a fixed joint with no movement
b. It is often an area of dysfunction
c. It allows for minimal movement
d. It is attached to the pelvis via strong ligaments

Answer 26

A is not true

Question 27

Marching with contralateral arm swings trains…

Answer 27

Counter rotation of the torso and pelvis with leg and arm movements

Question 28

What powerful lower body exercises build balanced strength in legs and hips?

Answer 28

Squats and lunges

Question 29

Movements of the glenohumeral joint include…

Answer 29

Flexion, extension, abduction, adduction, medial and lateral rotation.
NOT upward or downward rotation that’s the scapulae

Question 30

Scapulohumeral rhythm refers to…

Answer 30

The movement of the scapula as it relates to the movement of the humerus.

Question 31

When creating an upper body training protocol, all of the following are important to consider…

Answer 31

Glenohumeral stability and endurance
Scapular mobility and coordination
Scapular stability and dynamic control

Question 32

Functional movement patterns of the upper body include…

Answer 32

Pushing, pulling, lifting…
Not striding

Question 33

Sternum drops primarily move the scapulae in…

Answer 33

Protraction and retraction

Question 34

Upward rotation of the scapulae occur when the arms…

Answer 34

Move overhead

Question 35

The stretch reflex is responsible for…

Answer 35

Moderating muscle length and protecting against overstretching a joint

Question 36

Myofascial release techniques are designed to do all of the following…

Answer 36

Relax muscles
Improve blood and lymphatic circulation
Decrease stickiness between the tissues

Question 37

Active isolated stretching technique is…

Answer 37

Contracting the opposite muscle to release the target muscle

Question 38

All of the following are important for recovery…

Answer 38

Breath, rest, relaxation

Not aerobic exercise