CSCS Exercise Sciences
Which of the following joints can perform movements in all three planes of motion?
* Hip Synovial joints are those that allow considerable movement. There are three types of synovial joints: uniaxial, biaxial, and multiaxial. The hip is a ball and socket joint, which is a multi axial joint, and it can perform movements in every anatomical plane. Ch.1 pg 2
How many vertebrae are there in the cervical, thoracic, lumbar, and fused sacral sections of the spine?
*25 There are 25 vertebrae in the spinal column, each separated by flexible discs to allow movement. Each vertebra has its own set of elements such as laminae or pedicles. The breakdown of vertebrae is as follows: -cervical = 7 -Throacic=12 -lumbar=5 -Sacral=1 (fusion of 5 bones together) *Note: there are 3-5 coccygeal vertebrae (tail bone) in addition to the 25 spine vertebrae. Ch. 1 pg 2-3
What is the blend of physiological and psychological activation in an individual that refers to the intensity of motivation at any given moment?
*Arousal While arousal, anxiety and stress may seem interchangeable, they are different entities. Arousal is a measurement of degree of activation, physically and psychologically, that can get a person excited, down, or content. For example, when an athlete is "psyched up" there is a mental activation characterized by positive thoughts and a strong sense of control, whereas a "flat" athlete can experience minimal activation with feelings of boredom. Arousal is always present in some degree in everyone. Arousal is not only highs and lows, but simply a measurement of activation. Ch. 8 p. 157
What is the practice of artificially increasing red blood cell mass known as?
*Blood doping Artificially increasing red blood cell mass is a way to increase athletic performance. The more red blood cells, the more oxygen is being delivered to working muscles, thus giving an advantage over other competitors. This method has been criticized as unethical. Health risks are also a concern. Ch 6 p.128
What is the name of the muscle action that shortens the length of a muscle?
*Concentric muscle action The bicep curl is a perfect example of a concentric muscle action, as it decreases the length of the muscles in the biceps when curling the weight upward. Having proximal and distal heads, the muscles of the bicep make a concentric movement when performing a biceps curl. In order to create a concentric movement, the contractile force your muscles create must be greater than the resistive force. Ch2. Pg 32
To increase the external load during a machine hip flexion exercise, the pad should be placed in which direction?
*Distal External load refers to the force your muscles make on an object-in this case, the pad on the hip flexor machine. The more you move the pad downward toward your foot (distally), the move external load is needed to create movement. The further away the external load from the fulcrum, the more force needed by the muscles to create movement. Ch.2 p. 21
When a soccer player moves his head forward toward the ball to propel it toward the goal, which movement is taking place?
*Flexion When a soccer player moves his head forward toward the ball to propel it toward the goal, flexion is taking place in the cervical spine. Anytime the chin is moving toward the chest, this movement is referred to as flexion. Lateral flexion would occur if the soccer player moved his head sideways, and extension would involve bending the neck backwards. Ch 15 p. 359
The obliques are NOT involved in which of the following core strengthening exercises?
*Good mornings The obliques perform both rotation (twisting) and lateral flexion (side bending) on both sides of the body. While they also perform trunk flexion, they do not perform extension. During a good morning exercise, the trunk remains in extension, to maintain keeping the back flat. There is no twisting or side bending occurring in this exercise. Ch. 15. Page 388
Which of the following hormones interacts with the cell membrane to elicit a change within the cell?
*Growth Hormone Growth hormone can stimulate the release of insulin growth factors within a cell, which create protein anabolism (promoting protein synthesis). For example, after a bout of resistance training where muscles are being torn up, growth hormone will assist with advancing tissue repair. Ch 4 pg 78
During knee flexion of the leg curl exercise, which of the following structures within a sarcomere of the biceps femurs decreases in length and eventually disappears?
*H zone The biceps femoris shortens during knee flexion of the leg curl exercise. When a muscle contracts, the sliding-filament theory begins with the myofibrils. This is when the actin slides over the myosin more than it already is. The H zone we are referring to is a zone where there is only myosin, no myosin/actin overlap. As contraction happens, there is more myosin/actin overlap and less H zone space. Eventually, there is no H zone space. Ch 1. pg 7
The primary joint of a capable triceps extension is what type of synovial joint?
*Hinge To perform any form of triceps extension, the elbow needs to go from flexion to extension. The elbow itself is a hinge joint, just like the knee, It can perform flexion and extension movements like biceps curls and triceps extensions. Ch.1 pg.2
What type of movement of the knee will target the muscles on the back of the thighs?
*Knee flexion The muscles on the back of the thighs are the hamstrings, which are made up of three muscles: -Bicep femoris -Semitendinosus -Semimembranosus Collectively, they are the major muscles involved in knee flexion movements, for example, leg curls and lunges Ch 15 p. 385, 393
A rowing athlete is training to increase knee strength. Which exercise should be added to the program?
*Lunge If a rowing athlete is training to increase knee extension strength, the lunge should be added to their program. Knee extension is primarily performed by the quadriceps musculature. The lunge exercise involves knee extension during the upward phase and is an excellent choice to target the quadriceps muscle. Ch. 15 pg. 384
Which is the myofilament that has a cross-bridge?
*Myosin Myosin is myofilament within a contractile unit of a muscle that contains a cross-bridge to interact with actin and allow an overlap of actin and myosin. This overlap is vital for muscle movement to occur. Ch 1 pg 5-7
During a dumbbell lateral raise, how far should the arms reach during the upward phase of the lift?
*Shoulder height The lateral shoulder raise works the deltoids of the shoulders, almost exclusively towards the lateral head and anterior head. During the upward phase of the movement, your elbows are slightly flexed and the arms should eventually reach a point where they are parallel with the ground, or shoulder height. Ch. 15 p. 397
The flexor carpi radials muscle attaches in two different places: 1. The medial condyle of the humerus 2. The base of the second and third metacarpals. From this information, which is the insertion location?
*The base of the second and third metacarpals The base of the second and third metacarpals. A muscle's origin is the attachment point that is most proximal (closest to midline of body). A muscle's insertion is the attachment point that is most distal (away from the midline). Ch 2 pg. 20
Which of the following muscles is responsible for the second pull during the power clean?
*Trapezius The trapezius muscle is responsible for elevating the shoulders toward the ears. During the second pull of the power clean, after the lower body joints reach full extension, you rapidly shrug the shoulders upward with the elbows still fully flexed. This is accomplished with the help of the trapezius. Ch 15 p. 407
Which quadriceps muscle is located closest to the midline of the body?
*Vastus medialis There are four quadricep muscles: -Vastus Medialis -Vastus Intermedius -Vastus Lateralis -Rectus Femoris The vastus medialis is located on the inner region of the thigh, which is closest to the middle of the body (midline). Ch 1 pg. 4
The triceps brachia acts as a synergist during which of the following exercises?
*Vertical chest press During the concentric phase of the vertical chest press (when lifting the weight up), the triceps brachii help the primary mover (the pectorals major) in lifting the weight. In other words, there is a force acting down on the weight, and the triceps brachii help extension of the elbow (help straighten the elbow). For a pull-up or a bent-over row, the biceps brachia would be more of a synergist because your muscle are fighting to flex (bend)the elbow. Ch 15 p. 375
What type of equipment is needed for "walking over and under" dynamic stretch?
*hurdles During the walking over and under stretch, two hurdles are needed at slightly different heights (one below hip level and one at hip level). You are standing next to the first hurdle, left hip closest to the hurdle. This motion is a lateral movement, where the first portion of the drill is stepping laterally to the left over the first hurdle. After lifting the right leg over the hurdle, stand erect, pause, and then flex the hips and knees and dorsiflex the ankles to assume a full squat position. Next, extend the left leg laterally, as if performing a lateral lunge. Then move the body laterally, ducking under the second hurdle. Stand erect, pause, and repeat the motion going to the right. Ch. 14 p. 347
