Chapter 22 - Exercise Modalities

When using battle ropes as a modality, what diameter of rope would best be used for strength, power, and anaerobic adaptations in which exercises are performed for 30 seconds or less?

Larger ropes, such as 2 in. diameter, are heavier and are ideal for individuals wanting to make developments in strength and power.

Using battle ropes is considered which sort of exercise?

Low-impact activity Use of battle ropes is a low-impact activity due to the lack of explosive ground movements.

Which modality allows for movements to occur as explosively as possible without the need for eccentric deceleration?

Medicine ball

Kettlebell exercises have proven extremely beneficial in the development in which plane or of which chain?

Posterior chain. The posterior chain refers to the muscles on the back side of the body: calves, hamstring complex, gluteal muscles, and spinal erectors.

During the standing cable chest press, the resistance should be positioned to do what?

Resist shoulder horizontal adduction The resistance should be positioned to resist shoulder horizontal adduction (and instead pull the shoulder into horizontal abduction).

Antirotational exercises are often this sort of movement by nature.

Unilateral Antirotational exercises are performed from a stationary trunk position. These exercises target the deep muscles of the core and stabilize the lumbar spine.

Which of the following is considered an open-chain exercise?

Bench press

Which of the following is considered a closed-chain exercise?

A push-up is an example of a closed-chain exercise, which involves the distal extremities (hands or feet) being in a constant fixed position. Closed-chain exercises involve movements in which the distal extremities (hands or feet) are in a constant fixed position and the force applied by an individual is not great enough to overcome the resistance (such as the ground or an immovable object). Examples of closed-chain exercises include push-ups, pull-ups, and squats.

Kettlebells were first used in which setting?

As a unit of measurement on market and farming scales

Which of the following would be the recommended stability ball size for someone under 5 feet tall?

Due to length of limbs and joint angles, a 45-centimeter ball is the optimal choice for individuals under 5 feet tall.

Regarding free-weight training, which of the following is the most accurate statement?

Free weights may improve dynamic joint stabilization and proprioception. Free weights allow individuals to perform exercises in all planes of motion (including sagittal, frontal, and transverse) with various degrees of ranges of motion consistent with those experienced in daily life and sport. Combining all these motions enhances motor learning and improves muscular coordination and performance.

Strength-training machines provide training primarily in which planes of motion?

Frontal and sagittal Machines tend to keep the individual in a fixed plane of motion, which limits excessive ranges of motion that may result in unnecessary musculoskeletal stress.

When performing high-velocity movements with medicine balls, the ball weight should be no more than what percentage of the user's body weight, according to current recommendations?

High-velocity movements will require a lighter ball, generally less than 10% of an individual's body weight.

When compared to machines, free weights provide which of the following benefits to users?

Increased multiplanar movement Free weights allow individuals to perform exercises in all planes of motion (i.e., sagittal, frontal, transverse) with various degrees of ranges of motion consistent with those experienced in daily life and sport.

Proper abdominal crunches on a stability ball allows for:

Increased spinal extension due to the curvature of the ball

Which of the following exercises may increase inaccurate readings while utilizing a wrist-worn heart rate monitor?

Medicine ball catch and pass Wrist-worn devices are less accurate when the user is performing higher-intensity activities and maybe prone to more inaccurate readings when performing upper-body movements.

Which of the following modality/exercise combinations provides the most demands on explosive power?

Medicine ball chest pass The ability to develop explosive power is one of the unique benefits of training with medicine balls because velocity of movement is critical to developing power.

A Certified Personal Trainer may seek further proprioceptive development in which of the following phases?

Phase 1 is where stabilization endurance is emphasized. (Strength machines do not focus on the balance and stability components necessary for everyday function.)

The goal of the Certified Personal Trainer in utilizing machines in Phase 1 of the OPT model should be to do what?

Progress their clients to more proprioceptively enriched exercises During the initial stages of training, the use of strength machines by apparently healthy adults may be necessary to offer a less intimidating environment and to provide a strength-training option that meets their current physical capabilities.

Proprioception is best described as which of the following statements?

Proprioception uses internal sensations and receptors to sense body position and limb movements.

What is an unstable (yet controllable) exercise environment that causes the body to use its internal balance and stabilization mechanisms?

Proprioceptively enriched environment

Which of the following modalities is the least likely to increase joint instability?

Strength machines Proprioceptive modalities, not strength machines, can be an effective strategy for optimizing movement patterns, joint stability, and performance.

In which phase of the OPT model would suspended bodyweight training be the most desirable for optimal outcomes?

Suspended bodyweight training is ideal for Phases 1 and 2, in which development of balance and muscle endurance are the focus.

Balance is best described as which of the following?

The ability to maintain control of the body while in a static position Yoga poses in which the position is held are a good example of balance exercises.

Loaded movement training is best achieved with which training modality?

ViPR Loaded movement training refers to dynamic, full-body, multiplanar movements performed with an external load.