Exercise Techniques 2130
During which phase of an exercise should you exhale?
Concentric
Elasticity is the ability of the muscle or tissue to:
Return to the original resting length
The back extension exercise starts with the back/torso slightly parallel to the floor.
True
When should a spotter NOT assist (or spot) an individual?
When they are performing a standing overhead movement
During the Upright Row, when should the lifter stop lifting the bar?
once it is between sternum and the chin
During the Deadlift, the bar should be approximately _____ inch(es) away from the shins in the starting and ending positions
1
According to the NSCA guidelines, how long should the ENTIRE warm-up last?
10 to 20 minutes
The NSCA recommends static stretches be held for:
15 to 30 seconds
During the Russian twist what angle should the hips and knees be at when starting and performing the exercise?
45 degrees
The box used for a Step-Up exercise should be high enough for the lifter to achieve a hip angle of _____ degrees
90
The box used for a step-up exercise should be high enough for the lifter to achieve a hip angle of:
90 degrees
Flexibility is defined as:
A measure of ROM and has static and dynamic components
Which of the following occupations most likely has greater flexibility based on the activity level required? A high school math teacher A volleyball coach A dog walker A customer service agent
A volleyball coach
What movement is pictured below? Movement description - the arm is moving laterally away from the trunk. Flexion Plantarflexion Elevation Abduction
Abduction
Which of the following is NOT a type of muscle contraction? Isometric Concentric Agonist
Agonist
Which of the following is a common error for the pistol squat?
Allowing the "squatting" leg to rotate in
What is the purpose of a "Quick Start" warm-up?
Allows you to effectively warm-up in a short time period
During the Flat Barbell Bench Press, what type of grip is the spotter using?
Alternated Grip
Passive stretching occurs when:
An external force is provided during the stretch
During the Nordic Hamstring Curl, the exercise cannot be done until the _______ are secure.
Ankles
A muscle that resists or opposes movement is referred to as a: Agonist Antagonist Isometric
Antagonist
Muscles that oppose the movement are called:
Antagonist
The front shoulder raises targets which primary muscle?
Anterior deltoid
What is the error pictured below and which exercise is it an error for? a) The wrist is in a neutral position for the Decline Dumbbell Fly b) The elbow is bent for a Flat Dumbbell Fly c) The shoulder and elbow are forward for the Lateral Shoulder Raise
B
Choose the correct order in which the following movements should be performed during an entire warm-up: Plank hold 400-meter run Body weight squats
B,C,A
Which of the following movements would be included in the specific warm-up Brisk walking Ball Slams Jogging 5 laps
Ball Slams
Which type of stretch uses a bouncing type movement and is typically no recommended?
Ballistic
Which muscle is the agonist (primary mover) during the Seated Leg Curl?
Biceps Femoris
Which of the following is considered a type of strength/resistance training? (Check all that apply)
Body weight exercises Free weight exercises Plyometric Jumps
The position for the bar to touch the chest for the Flat Barbell Bench Press — of the following, which is identified as the correct book position, and which is identified as the alternative position(s) provided in the lecture?
Book = the bar hits at the nipple level; alternatives = the bar hits just below the chest or at the bottom of the sternum
Which of the following is a common error of the seated leg curl
Bring shoulders and chest forward during movement
Which of the following movements should be included in the general warm-up
Brisk walking
Which type of hook does the NSCA video say you should use when performing the lat pulldown?
Carabiner (Gated D Hook)
During the lat pulldown exercise, which of the following is a technique error that commonly occurs when pulling the bar to the chest?
Chest collapsing and causing the back to round
Which of the following exercises can be used as a modification or alternative the bent-over-row?
Chest supported row
Which type of contraction causes or produces movement as it shortens?
Concentric
Which of the following PNF stretch types involved the individual being stretched pushing against the partner in the opposite direction?
Contract-Relax
The goal of a Targeted Warm-up is to:
Develop technique or gain traction in a certain area
Which of the following is a common error of the Glute Ham Raise?
Dropping the shoulders below the hips during the upward movement
A band pull apart is an alternative movement for which exercise?
Dumbbell Flys
What type of muscle contraction is being used below to lower the barbell down (position C bar up, moving to position D bar down)? Eccentric Concentric Isometric
Eccentric
When a muscle is lengthened under active tension what type of contraction is produced?
Eccentric
The Biceps Brachii is the primary mover for which of the following joint actions?
Elbow Flexion
Which of the following is a common error for the Lying Triceps Extension exercise?
Ending the downward movement with the bar at the chin or mouth
During the vertical chest press, the seat should be lowered to a level that allows the knee to almost fully extended
False
The dumbbell pullover can ONLY be performed when the individual is lying perpendicular with the bench as seen below:
False
When performing the Prone I, T, and Y the chest should rise off the bench during the upward movement
False
Which of the following is NOT part of the starting position for the Cable Crossover?
Feet are in a shoulder- to hip-width stance
What are the three types of bench press exercises?
Flat Bench Press, Incline Bench Press, Decline Bench Press
During the bent-over-row, what position should the torso be in?
Flat and parallel to the floor
Throughout the Hip Sled movement, the lifter should avoid doing the following:
Fully locking out the knees
A warm-up is broken into two pieces, which of part of the warm-up does an individual perform first? Specific warm-up Dynamic warm-up General warm-up Static warm-up
General warm-up
Which of the following exercises does not require or suggest one or more spotters?
Glute Ham Raise
Resistance exercises have primarily five points of contact when performed seated or lying down, which of the following is NOT one of the five points?
Hands
If using a barbell, where should the bar be positioned during the Forward Lunge or Step-Up exercise according to the book?
High bar position
The Gluteus Maximus is the primary mover for which of the following joint actions?
Hip Extension
Which of the following correctly describes the foot position during the Back Squat?
Hip- to shoulder-width apart; toes angled slightly out; weight in the midfoot or heel
When performing the Single-Leg Dumbbell Hip Thrust, which of the following best describes the downward motion?
Hips and knees flex back to the starting position at a slow and controlled speed
Of the three types of PNF stretches, which one follows the pattern below: Passive pre-stretch - 10 seconds Isometric Hold - 6 seconds Passive Stretch - 30 seconds
Hold-Relax
The Valsalva maneuver is defined as:
Holding your breath during 1RM
What progression should a beginner lifter follow to work up to performing a High Bar Back Squat with the barbell? Squatting without a target with a kettlebell at their chest Squatting with a resistance band only Squatting to a bench Squatting without a target and without weight
III, IV, II, I
All of the following are good times to stretch, EXCEPT for:
Immediately when you get out of bed
All of the following are good times to stretch, EXCEPT for: 5 to 10 minutes after a game Immediately when you get out of bed Following a general warm-up After a 1 mile run
Immediately when you get out of bed
When spotting a flat or declined dumbbell bench press, what is your correct position?
In a lunged position with the hands at wrist level
Bonus Question - Worth 2 pts: Which individual most likely has greater flexibility based on the information given: Individual A: Individual B: Age: 35 24 Sex: female male Injury History: none none Occupation: paramedic video game player Training/workouts: was 2x, lifts 3x/week runs 4x/week
Individual A
What type of muscle contraction occurs when there is a contraction but no joint movement or lengthening of the muscles?
Isometric
During the upward movement phase of the Flat Dumbbell Fly, an appropriate recommendation to make regarding proper technique is to
Keep the elbows locked in a slightly flexed position
The Quadriceps are the primary movers for which of the following joint actions?
Knee Extension
The hip seld machine uses which joint motion during the concentric phase?
Knee Extension
What is the primary movement of the Hamstring (Semitendinosus, Semimembranosus, Biceps Femoris) muscle group? Hip Flexion Hip Extension Knee Extension Knee Flexion
Knee Flexion
The Deadlift is a multi-joint movement. What are the major joints involved with this exercise?
Knee, Hip
The NSCA text states the five points of contact for the bench press include all of the following EXCEPT:
Knees against the side of the bench
Which of the following is a common error for the Prone Shoulder Raise exercises (Y's, T's, I's)?
Lumbar hyperextension
For the downward movement of the Lateral Shoulder Raise, the proper technique includes which of the following?
Maintain stationary body position, do not allow the dumbbells to jerk the arms down
Using joint classifications, how would you classify the leg press?
Multi-joint
During the Vertical Chest Press, as the lifter pushes the handles away from the body, what is the primary muscle this exercise is targeting?
Pectoralis Major
According to the lecture which of the following modifications for the Forward Step Lunge may be the best for a beginner?
Perform the Forward Step Lunge as a body weight exercise
The Gastrocnemius is the primary mover for which of the following joint actions?
Plantarflexion
Which of the following is NOT a common bar width?
Pronated
Which of the following hand grip(s) may be used for the deadlift? (Check all that apply)
Pronated Grip, Alternated Grip
Which of the following describes the type of hand grip used for the Seated Overhead Press?
Pronated and Closed
When performing the Lying Leg Curl, the body is in what position?
Prone
Does your muscle Pull or Push?
Pull
During the upward movement of the pistol squat, the lifter should:
Push through push up with the foot, knee and hip
What is a body weight modification that will target the same muscle group at the Barbell Bench Press?
Push-Up
When you are resistance training you are ALWAYS _____________________________.
Pushing or Pulling
During the incline bench press, this error sometimes occurs, what is the error?
Pushing up too much so that the glutes and lower back lose contact with the bench
The RDL and Stiff-Leg Deadlift are similar exercises. What is the primary difference between them?
RDL stops near the knee, or at the lifter's flexibility level
What does RAMP stand for?
Raise, Activate, Mobilize, Potentiate
Which of the following is an error for the side arm plank?
Rotation the lower hip back and up
When performing the upward movement of the RDL, what is a common technique error?
Rounding the back
A bicycle crunch can be used as an alternative exercise for the __________________.
Russian Twist
The Rhomboids are the primary movers for which of the following joint actions?
Scapular Retraction
When performing a glute ham raise, which of the following muscles is used during the concentric phase?
Semimembranosus
The Dumbbell Fly is a single-joint movement. What joint is involved and moving?
Shoulder
The Dumbbell Fly is a single-joint movement. What joint is involved (meaning, which joint is moving)?
Shoulder (Glenohumeral) joint
When performing a Back Squat, if the rack is positioned correctly, the bar should be aligned with the lifter's __________ when the lifter is standing straight and the bar is resting on the rack.
Shoulder or Armpit
The stability ball pike exercise requires that the individual keep a tight core, _______________, and straight elbows.
Shoulders over the elbows
According to your book, which of the following are part of the five points of contact during a bench exercise?
Shoulders, button, left foot
The Obliques are the primary movers for which of the following joint actions?
Spinal Lateral Flexion
Which of the following is NOT a common error of the front squat?
Squatting to a box
Of the following, which is a good modification for a leg curl if the individual does not have access to a machine?
Stability ball leg curl
For the Incline Bench Press, what is the position of the spotter(s)?
Standing behind the head of the bench in a shoulder-width stance
The major difference between static and dynamic flexibility is:
Static flexibility is passive movement, dynamic flexibility is active movement
The major difference between static and dynamic flexibility is: Static flexibility is passive movement, dynamic flexibility is active movement Static flexibility is active movement, dynamic flexibility is passive movement
Static flexibility is passive movement, dynamic flexibility is active movement
When performing a Bent-Over Row the bar should be lifted to which of the following positions?
Sternum or upper abdomen
During the Leg Extension, the knee should be in alignment with what part of the machine?
The foot pad axis of rotation
When transitioning from the downward to the upward movement phase on the Leg Extension, what is happening at the knee joint?
The knee was flexed and is now extending
When performing the barbell pullover which statement describes the proper technique?
The lift begins when the bar is directly overhead, shoulder are at a 90-degree angle
What is one of the major errors that occur when doing a Biceps Curl?
The lifter rocks to help bring the bar up
The following is a common error when performing the stability ball crunch
The lifters feet are not flat on the floor
For the Seated Dumbbell Shoulder Press, all are directions for the spotter EXCEPT
The spotter should stand in front of the lifter with an alternated grip
What is the best position for the spotter's hand placement during the Front Squat?
Thumbs crossed and hands close to the bar
Because the Still-Leg Deadlift stops at a higher position on the body, this exercise can be used by individuals who may lack hamstring flexibility.
True
During a pulling exercise, you want to keep the bar as close to the body as possible
True
During the seated calf raise, the lifter should lower the thigh pad so it is firmly against the thighs.
True
During the upward phase of the Lat Pulldown, the bar should be guided slowly back to the starting position while maintaining the same torso position.
True
Starting in a neutral grip position and moving into a pronated grip as you lower the dumbbells can be an alternative Dumbbell position for the dumbbell bench press.
True
True or False: The amount of time spent in a specific stretch will vary based on the type of stretch
True
All of the following describe proper guidelines for achieving the parallel arm position of the front squat EXCEPT:
Use a hip-width grip on the bar
How can the Good Morning exercise be BEST modified for a beginning lifter?
Use a resistance band instead of free weight
Which of the following is NOT an alternative or modification for the overhead triceps extension?
Using a stability ball to sit on rather than a bench
Which of the following movements would you use to modify a leg press for a beginner?
Wall Sit
An open grip is:
When the thumb does not wrap around the bar
What exercise does this describe? The bar is slowly lowered back to the starting position with the palms facing downward and the elbows do not come off the thighs
Wrist Extension
For the Stability Ball Jackknife, a good technique cue for the starting position is to keep the abdominal tight and hips extended.
Yes
What is a common error associated with the Single-Leg Hip Thrust?
arching the back
During the Decline Dumbbell Fly, the spotter's position is described as
at the forearm near the wrist
All of the following describe proper technique during the hip sled EXCEPT:
bouncing the platform at the bottom of the lift to assist with the upward movement
During the hip sled, after getting into the proper position, before performing the exercise the lifter should:
grasp the handles to remove the support mechanism from the foot platform
When a lifter is performing the upward movement phase of the Barbell Pullover, all of the following are actions of the spotter to assist the lifter to perform the repetition EXCEPT
keep the hands in contact with the barbell
When a lifter is performing the upward movement phase of the Barbell Pullover, all of the following specify the action of the spotter to assist the lifter to perform the repetition EXCEPT
keep the hands in contact with the barbell
During the back squat exercise, the lifter's weight should always stay between the _______ and heel of the foot.
midfoot
During the Hammer Curl exercise, the lifter should begin lifting the second arm
once the first arm has returned to the starting position
During a forward step lunge, where should the spotter(s) stand?
one spotter, directly behind the lifter
During the squat, the knees should track ________________.
over the toes
All of the following describe proper technique during the Seated Leg Press EXCEPT:
placing the feet in a staggered stance against the foot platform
During the Deadlift, the toes should be _________
pointing forward or slightly out
During the Low-Pulley Seated Row, the exercise begins by
pulling the handles toward the abdomen
Which of the following muscles is acting as the primary mover for knee extension during the back squat?
rectus femoris
During the stability ball reverse back extension, the torso/abdomen should be _______________
resting on top of the ball in a prone position
Which of the following is a common error of the Deadlift?
rounded back during the upward phase
During the upward movement phase of the Back Squat, an appropriate recommendation to make regarding proper technique may be to:
slightly push the knees out or to the lateral side
For the Dumbbell Shoulder Press, what is the MOST appropriate spotting recommendation during this exercise?
spotting at the forearm just below the wrist
All of the following describe the proper technique during the forward movement of the Face Pull EXCEPT:
the elbows flex to initiate movement
The major difference between an Abdominal Crunch and a Curl Up is
the feet are on the bench in the Abdominal Crunch
The major error for the abdominal crunch machine is
the feet coming off the floor
The Seated Row machine should be adjusted so that the _________ are parallel to the floor
thighs