ACSM Chapter 5

Which of the following movements occur in the sagittal plane of motion?

Glenohumeral flexion Glenohumeral flexion takes place in the sagittal plane of motion, about the frontal or bilateral axis.

In which PNF technique is the muscle opposite the target muscle concentrically contracted and held at the end range for several seconds?

Agonist contraction In the agonist contraction technique, the "agonist" is considered the muscle opposite the target muscle. The individual concentrically contracts the agonist and holds for a few seconds at the end range.

Which of the following is TRUE regarding the mode of flexibility during warm-up and cool-down?

All modes are effective and may be used during warm-up and/or cool-down. Since flexibility training involves multiple modes, the ACSM-EP can choose which is best for each client and implement these as part of a dynamic warm-up or during the cool-down phase of exercise.

Age-related reductions in joint range of motion due to reduced collagen solubility and increased tendon rigidity may be exacerbated by:

All of the answers are correct Age-related reductions in joint range of motion due to reduced collagen solubility and increased tendon rigidity may be exacerbated by past injuries, degenerative joint disease, and decreased physical activity levels..

Which type of activity would benefit from having ballistic stretching in the warm-up?

Basketball When properly performed, even ballistic or bouncing stretches can be as effective as static stretches for increasing joint range of motion in individuals engaging in activities that involve ballistic movements such as tennis or basketball.

To properly perform static stretching, the muscles should:

Be held in a stationary position for several seconds at peak tension. Static stretching consists of elongating the given muscle to minor discomfort and then holding that stretch for approximately 10 to 30 seconds.

A 66-year-old female client has very tight gastrocnemius muscles. To increase her flexibility, what is the recommended foot position and stretch duration?

Dorsiflexed for 60 seconds The gastrocnemius is lengthened when placed in a position opposite of the regular muscle action. Since the gastrocnemius plantarflexes the ankle joint, a stretch would occur when placed in a dorsiflexed position. A 30-60-second stretch hold time is recommended for most adults.

The best type of stretch to include in a warm-up for walking or cycling is:

Dynamic A proper warm-up for long, steady state exercise includes dynamic stretching as you do not want to perform other types of stretching that do not prepare the body for more intense exercise.

Which type of stretch would be MOST appropriate to warm up for soccer?

Dynamic Dynamic warm-up stretches and exercise are most appropriate for sports-specific training. Static stretching prior to sports training has been shown to decrease performance.

Which of the following may be part of an active warm-up that is similar to the actual training movements?

Dynamic stretching Dynamic stretching involves moving parts of your body through a full range of motion while gradually increasing the reach and speed of movement in a controlled manner.

Which of the following movements occur in the transverse plane of motion?

Glenohumeral rotation Glenohumeral rotation takes place in the transverse plane of motion, about the longitudinal or vertical axis.

Which of the following movements occur in the frontal plane of motion?

Hip joint abduction Hip joint abduction takes place in the frontal plane of motion, about the sagittal or anteroposterior axis.

What joint action of the shoulder is performed during a reverse cable fly or a reverse dumbbell fly?

Horizontal abduction A reverse cable fly and reverse dumbbell fly begin with the hands together at the shoulder level. The arms perform horizontal abduction by moving the arms back in the transverse plane.

To properly perform dynamic stretching, the muscles should:

Incorporate movements that are specific to sport movement. Dynamic stretches incorporate movements that are specific to sport movements of interest.

Muscle spindles are comprised of three to 10 specialized muscle fibers referred to as _____________ muscle fibers.

Intrafusal Muscle spindles are a collection of three to 10 intrafusal muscle fibers that are innervated by gamma-motor neurons and provide information about the rate of change in muscle length.

The PNF technique known as hold-relax begins with passive movement of the limb to a point of resistance, then the limb is held in that position for a couple of seconds, followed by a submaximal __________________ contraction of the target muscle.

Isometric The PNF technique known as hold-relax begins with passive movement of the limb to a point of resistance, then the limb is held in that position for a couple of seconds, followed by a submaximal isometric contraction of the target muscle.

Which of the following soft tissues contributes the most relatively to the stiffness of a given joint?

Joint capsule The relative contribution of various soft tissues to joint stiffness are as follows: joint capsule (47%), muscles (41%), tendons (10%), and the skin (2%).

There is some evidence to suggest that static stretching may contribute to a decrease in:

Muscular strength. There is some evidence to suggest that static stretching may contribute to decreased strength, sprint performance, endurance performance, and power output.

Which stretching technique combines passive stretching with isometric and concentric muscle actions using the autogenic and reciprocal inhibition responses of the Golgi tendon organs?

Proprioceptive neuromuscular facilitation(PNF) Proprioceptive neuromuscular facilitation combines passive stretching with isometric and concentric muscle actions using the autogenic and reciprocal inhibition responses of the Golgi tendon organs.

Which of the following is an example of an exercise that may increase range of motion of the involved joints?

Pull-ups Resistance training exercises that incorporate full range of motion, particularly exercises that promote a range of motion greater than that what occurs during daily activities, may increase flexibility of the joints involved.

The facet joints of the lumbar spine are oriented in the __________, which primarily allows ____________ motions.

Sagittal plane; flexion/extension The lumbar zygapophyseal joints (facet joints) are angled to allow flexion and extension and restrict axial rotation.

Which of the following assesses flexibility?

Sit-and-reach test The sit-and-reach test primarily assesses low back flexibility as well as hamstring flexibility.

Which stretching technique involves holding each stretch to the point of tension for 15 to 30 seconds?

Static Static stretching consists of slowly moving to minor discomfort and then holding that stretch.

Which type of warm-up has been shown to decrease strength and endurance performance?

Static stretching Static stretching performed prior to activity has been shown to decrease strength, sprint performance, endurance performance, and efficiency.

When performing goniometry, the fulcrum of the goniometer should be properly aligned to:

The joint axis of rotation. Proper positioning of the goniometer includes identifying the specific joint line and placing the fulcrum (pin) of the goniometer at the joint's axis of rotation.

To develop and maintain flexibility, ACSM recommends inclusion of general stretching exercises for all major muscle groups at least:

Two to three days per week. ACSM's current position stand on exercises for flexibility recommends the inclusion of general stretching for major skeletal muscle groups at least two to three days per week.

While supine, your client performs range of motion on the shoulder joint. She displays tightness in the infraspinatus and teres minor. You were led to this conclusion because the client was:

Unable to externally rotate the shoulder joint past 60 degrees. The infraspinatus and teres minor are external rotators of the shoulder joint, and normal range is 70-90 degrees.

Which of the following statements about flexibility is the MOST accurate?

With age, collagen fibers become more rigid and more resistant to stretching With age, the ability to retain full range of motion diminishes due to tighter cross-linkages within and between collagen fibers.