NASM Study Guide Chapter 14

What is the neuromuscular phenomenon that occurs when a synergist muscle takes over for a weak or inhibited muscle? -Reciprocal inhibition -Synergistic dominance -Altered reciprocal inhibition -Altered length-tension relationship

Synergistic dominance

What type of exercise would be suggested to address overactive, shortened hamstrings? -Strengthening exercises -Flexibility exercises -Balance exercises -Plyometric exercises

-Flexibility exercises

What are the recommended training variables for self-myofascial rolling? -1 to 3 sets, hold each tender area for 2 minutes -2 to 5 sets, hold each tender area for 5 minutes -1 to 3 sets, hold each tender area for 30 seconds -5 to 10 sets, hold each tender area for 5 seconds

1 to 3 sets, hold each tender area for 30 seconds

Which answer best represents the timeframe when delayed-onset muscle soreness (DOMS) occurs after strenuous exercise? -36 to 72 hours after strenuous exercise -24 to 72 hours after strenuous exercise -2 to 4 hours after strenuous exercise -4 to 12 hours after strenuous exercise

24 to 72 hours after strenuous exercise

Which statement best defines the concept of relative flexibility? -Ability to stretch in small increments -Inability to stretch multiple muscles for long periods -Altered movement patterns -Ability to stretch only one muscle

Altered movement patterns

Researchers have found that myofascial rolling can decrease the effects of what condition after strenuous exercise? -Local muscle endurance -Dynamic posture control -Delayed-onset muscle soreness -Eccentric strength

Delayed-onset muscle soreness

What are two medical precautions for self-myofascial techniques? -Osteoporosis and uncontrolled hypertension -Extreme discomfort/pain and rheumatoid arthritis -Joint hypermobility and scoliosis -Cancer and bleeding disorders

Joint hypermobility and scoliosis

What are the two physiological responses that can occur from myofascial rolling? -Delayed-onset muscle soreness (DOMS) and increased strength -Pain response and muscle spasm -Mechanical and neurophysiological response -Davis's law and Wolf's law

Mechanical and neurophysiological response

Which term best describes observable movement of the limbs? -Biomechanics -Osteokinematics -Arthrokinematics -Kinesiology

Osteokinematics

Which term best describes observable movement of the limbs? -Osteokinematics -Kinesiology -Biomechanics -Arthrokinematics

Osteokinematics

What is it called when an individual performs the same task repeatedly over time, which can lead to movement dysfunction? -Stretch reflex -Autogenic inhibition -Pattern overload -Reciprocal inhibition

Pattern overload

What term is used for a condition that would make it unsafe for the client to participate in any type of flexibility exercise? -Plow pose -Downward dog pose -Cat pose -Bound angle pose

Plow pose

What is an example of a mechanism that can lead to muscle imbalance? -Too much cardiovascular exercise -Inability to exercise 3 times per week -Postural distortions -Poor SMART goals

Postural distortions

What are two signs of a muscle being overstretched? -Prolonged increases in flexibility and joint range of motion -Prolonged joint or muscle pain lasting more than 24 hours and swelling in the muscle -Increased mobility and balance -Increased muscle strength and speed

Prolonged joint or muscle pain lasting more than 24 hours and swelling in the muscle

What is it called when an individual performs the same task repeatedly over time, which can lead to movement dysfunction? -Increased mobility and balance -Prolonged increases in flexibility and joint range of motion -Increased muscle strength and speed -Prolonged joint or muscle pain lasting more than 24 hours and swelling in the muscle

Prolonged joint or muscle pain lasting more than 24 hours and swelling in the muscle

Why is the shoulder stand yoga pose considered to be a controversial upper-body stretch? -This stretch is too complicated for the older client. -This stretch provides excessive stress to the neck, shoulders, and spine. -This stretch is too advanced for the average person. -This stretch provides excessive stress to the hamstring muscles.

This stretch provides excessive stress to the neck, shoulders, and spine.

What are the steps in the cumulative injury cycle? -Muscle hypertrophy, altered neuromuscular inhibition, poor flexibility, muscle ache, swelling, and tissue bruising -Tissue trauma, inflammation, muscle spasm, adhesions, altered neuromuscular control, muscle imbalance -Muscle atrophy, neuromuscular recruitment, increased flexibility, muscle pain, bruising, and tissue edema -Muscle spasm, neuromuscular pain, increased psychological fear, poor flexibility, muscle pain, and bruising

Tissue trauma, inflammation, muscle spasm, adhesions, altered neuromuscular control, muscle imbalance