Section 5 REVIEW
What are the recommended training variables for static stretching? 1 to 3 sets, hold each stretch for 2 minutes 2 to 5 sets, hold each stretch for 5 minutes 1 to 3 sets, hold each stretch for 30 seconds 5 to 10 sets, hold each stretch for 10 seconds
1 to 3 sets, hold each stretch for 30 seconds
How many repetitions of each SAQ drill is appropriate for youth athletes? 1 or 2 reps 8 to 10 reps 3 to 5 reps 6 to 8 reps
3 to 5 reps
What is the recommended frequency for cardiorespiratory training if participating in moderate-intensity exercise like brisk walking? 5 times a week 4 times a week 3 times a week 6 times a week
5 times a week
What is a sufficient amount of time for a cardiorespiratory cool-down? 4 minutes 3 to 4 minutes 5 to 10 minutes 1 to 2 minutes
5 to 10 minutes
What is osteoporosis? -An age-related loss of muscle mass resulting in weakness and frailty in older adults -Chronic inflammation of the joints -Lower than normal bone density -A disease in which the density and quality of bone tissue is reduced, causing bones to become weak and fragile
A disease in which the density and quality of bone tissue is reduced, causing bones to become weak and fragile
What ideally should follow a day of high-intensity training in stage 3? -Two days of no exercise to reduce the risk of overtraining -At least two days of training in stage 1 to recover -A stage 1 day (recovery day) should follow a hard stage 3 training day. -Another stage 3 day to optimize training adaptations
A stage 1 day (recovery day) should follow a hard stage 3 training day.
If a client is having trouble maintaining form during a tuck jump exercise, what type of regression should be applied? Being more explosive Switch to single-leg power step-ups Adding a stabilization pause between reps Increasing speed
Adding a stabilization pause between reps
What is the recommended number of SAQ sessions per week for weight-loss clients? 5 to 7 sessions per week 1 or 2 sessions per week 0 sessions per week 3 or 4 sessions per week
1 or 2 sessions per week
Initially, how many sets of SAQ drills are recommended for older adults? 6 to 8 sets 1 or 2 sets 3 or 4 sets 5 or 6 sets
1 or 2 sets
Which of the fundamental movement patterns is a lower-body compound exercise? Squatting Pulling Hip hinge Pushing
Squatting
What is defined as the body's ability to provide optimal dynamic joint support to maintain correct posture during all movements? Muscular hypertrophy Stabilization Strength Muscular endurance
Stabilization
What type of resistance training exercise best describes a kettlebell bottoms-up movement? Strength-focused exercise Balance exercise Plyometric exercise Stabilization-focused exercise
Stabilization-focused exercise
What training stage is ideally suited for new exercisers seeking general health-and-fitness improvements, such as reducing their risk for diabetes? Stage 4 Stage 2 Stage 1 Stage 3
Stage 1
A client performs a heavy squat exercise followed by a set of squat jumps. What type of resistance training system is being used? Drop set Complex training Pyramid system Giant set
Complex training
What does the eccentric phase of a plyometric movement accomplish? Amortization Stabilization Acceleration Deceleration
Deceleration
Which of the following is a component of agility training? Stride rate Deceleration Assessment of visual stimuli Reaction
Deceleration
If a muscle is stretched too quickly, the muscle responds with an immediate contraction to stop the stretch. What is this specific action called? Isometric contraction Eccentric contraction Lengthening reaction Stretch reflex
Stretch reflex
What is defined as the distance covered in one stride? Agility Stride length Stride rate Power
Stride length
Which muscle acts to increase intra-abdominal pressure? Transverse abdominis Quadratus lumborum Pelvic floor musculature Diaphragm
Transverse abdominis
Asking a client to turn their head side to side during a balance exercise would challenge which system? Auditory system Somatosensory system Visual system Vestibular system
Vestibular system
Which surface would be the easiest for a new client starting a balance training program? Foam pad Firm surface Wobble board BOSU ball
Firm surface
Which hip muscle helps maintain a level pelvis in the frontal plane? Gluteus medius Hip flexor Erector spinae Gluteus maximus
Gluteus medius
During the cable rotation exercise, which position of the hip will help to decrease stress to the low-back? Hip internal rotation Hip adduction Hip flexion Hip extension
Hip extension
What is a key technique consideration during the squat jump with stabilization? Letting feet turn out for support Keeping the knees in line with the toes Letting the knees cave inward Performing reps as quickly as possible
Keeping the knees in line with the toes
Which term best describes observable movement of the limbs? Arthrokinematics Kinesiology Osteokinematics Biomechanics
Osteokinematics
Which term describes the act of lightly pushing on a client's shoulders when they are balancing on one foot so they can learn to maintain or recover balance? Sensorimotor function Somatosensation Neuromuscular control Perturbation
Perturbation
Reactive training is another common name for which type of exercise? SAQ training Power training Plyometric training Stabilization training
Plyometric training
Which predominant anatomical position of muscle groups would be enhanced by using pulling motions? Superior Lateral Posterior Anterior
Posterior
Why might range of motion (ROM) be limited for a client? Laxity of a joint Previous injury Prime-mover relaxation Stabilizer muscle relaxation
Previous injury
What is sarcopenia? Age-related loss in bone mineral density Chronic inflammation of the joints Lower than normal bone mineral density Age-related loss of muscle tissue
Age-related loss of muscle tissue
Your client Ethan presents with an overactive/shortened quadriceps group, which is causing the hamstrings to be underactive/lengthened. What is this phenomenon called? Delayed-onset muscle soreness (DOMS) Altered reciprocal inhibition Overtraining syndrome Eccentric overload
Altered reciprocal inhibition
What is a drop set? -A progressive or regressive step approach that either increases weight with each set or decreases weight with each set -A system that alternates a heavy resistance exercise with an explosive power exercise that is biomechanically similar in movement -An approach that involves performing a set to failure, then removing a small percentage of the load and continuing with the set -A system that consists of a series of exercises that an individual performs one after the other, with minimal rest between each exercise
An approach that involves performing a set to failure, then removing a small percentage of the load and continuing with the set
When a muscle is held during a stretch for a prolonged period, the GTO is activated, which results in the muscle relaxing. What is this action called? Reciprocal inhibition Isometric contraction Autogenic inhibition Stretch reflex
Autogenic inhibition
Identify a movement limitation for an individual who walks or runs on a treadmill if he or she presents with an anterior pelvic tilt. -Limitations to hip extension may require hyperextension in the low-back, placing increased stress on the low-back. -Limitations to hip flexion may reduce low-back extension which can decrease ventilation. -Limitations to hip extension may reduce low-back extension which can decrease ventilation. -Limitations to hip flexion may require hyperextension in the low-back, placing increased stress on the low-back.
Limitations to hip extension may require hyperextension in the low-back, placing increased stress on the low-back.
The development of muscular endurance of the legs requires light weights and high repetitions when performing leg-related exercises. What is this an example of? Metabolic specificity Mechanical specificity Neuromuscular specificity Posture specificity
Mechanical specificity
What phase of the OPT model aims to increase growth of muscles to maximal levels? Maximal Strength Muscular Development Stabilization Endurance Strength Endurance
Muscular Development
What is defined as the ability to produce and maintain force production for prolonged periods of time? Stabilization Muscular hypertrophy Rate of force production Muscular endurance
Muscular endurance
According to the integrated performance paradigm, which of the following is a requirement for the safe control of movement during plyometrics? Speed Power Neuromuscular stabilization Strength
Neuromuscular stabilization
What are two signs of a muscle being overstretched? Increased mobility and balance Prolonged joint or muscle pain lasting more than 24 hours and swelling in the muscle Increased muscle strength and speed Prolonged increases in flexibility and joint range of motion
Prolonged joint or muscle pain lasting more than 24 hours and swelling in the muscle
What is the most important thing for a client to focus on when they are new to plyometric training? Explosive power Amortization speed Jump height Proper technique
Proper technique
This term describes an unstable-but-controlled environment used to improve someone's static, semi-dynamic, and dynamic balance. Seated weight-training exercises Flat floor Proprioceptively enriched Static balance
Proprioceptively enriched
In an integrated training program, what would the last portion of the training session involve as the main exercise or movement component? Cardiorespiratory training Core training Balance training Resistance training
Resistance training
What is the concentric motion of the shoulder blades during the standing cable row exercise? Retraction Upward rotation Elevation Protraction
Retraction
If someone repeatedly lifts heavy weights, that person will produce higher levels of maximal strength. What is this an example of? Archimedes' principle Theory of general relativity SAID principle Law of thermodynamics
SAID principle
If your client is working in Phase 1 of the OPT model, what type of flexibility training should they utilize? SMR/active stretching SMR/static stretching SMR/dynamic stretching Dynamic/active stretching
SMR/static stretching
What are the three movements performed during the ball combo I exercise? -Scaption, shoulder abduction, and cobra -Wrist flexion, elbow flexion, and shoulder flexion -Shoulder extension, adduction, and internal rotation -Hip adduction, flexion, and internal rotation
Scaption, shoulder abduction, and cobra
What does optimal reactive performance of any activity depend on? Speed of force generation Muscle size Speed of force reduction Fat content
Speed of force generation
Posture uses which anatomical landmark in comparison to other positions of the body? Knees Ankles Shoulders Spine
Spine
What is an example of an individual in the alarm reaction stage of the general adaptation syndrome? The person has suffered a metatarsal stress fracture. The person is experiencing improvement in aerobic capacity. The person is experiencing an increase in muscular hypertrophy. The person is experiencing delayed-onset muscle soreness.
The person is experiencing delayed-onset muscle soreness.
Why is the arching quadriceps stretch considered a controversial lower-body stretch? -The stretch provides excessive stress on the kneecap and other tissues in the front knee. -The stretch is too complicated for the older client. -The stretch provides excessive stress to the quadriceps muscles. -This position places very high stress on the kneecap and the other tissues on the front of the knee joint.
The stretch provides excessive stress on the kneecap and other tissues in the front knee.