NASM Corrective exercise specialist
overweight
18% of today's adolescents and teenagers are considered
static stretching
A "Lengthening Technique" used in the Corrective Exercise Continuum includes
an isolated strengthening exercise.
A 1-arm Stability Ball Cobra is an example of
Concentric contraction
A ______________________ occurs when the contractile force is greater than the resistive force, resulting in shortening of the muscle and visible joint movement.
Weak deep cervical flexor
A client demonstrates a forward head position and rounded shoulders while performing a walking lunge exercise. Which of the following muscle imbalance are most likely present?
Same side adductors Opposite side gastrocnemius Opposite side piriformis
A client demonstrates an asymmetrical weight shift during the Overhead Squat assessment. Which of the following muscles are most likely overactive? (Select all that apply.)
Tensor fascia latae (TFL)
A client demonstrates decreased hip extension. Which of the following muscles may benefit the most from static stretching?
Gluteus medius
A client demonstrates frontal plane instability (knee valgus) after performing the Tuck Jump Test. Which of the following muscles would be most appropriate to receive isolated strengthening?
Lengthened rhomboids and shortened anterior deltiod
A client demonstrates rounded shoulder posture and later indicates that he has suffered from shoulder pain in the past. Which of the following patterns of dysfunction are most likely present?
motor learning
A client entirely on feedback from the fitness professional for corrections to his exercise technique. Which of the following responses is this limiting?
Ball Bridge
A client exhibits a low back arch during the Overhead Squat assessment. Which of the following is the most appropriate isolated strengthening exercise?
Lateral gastrocnemius
A client exhibits pronation distortion syndrome. Which of the following muscles would be most appropriate to receive self-myofascial release?
rotator cuff
A client has been a waitress for many years, forced to carry heavy trays of food, and has dealt with shoulder pain in the past. This client is most likely prone to weakness in the
Supination
A client stands with their right patella turned outward. What obligatory motion will also likely be occurring at the subtalar joint
Abdominal complex
A client's Physical Activity Readiness Questionnaire (PAR-Q) reveals she has had a Cesarean section in the past. Which of the following muscle groups may potentially be weak in this individual due to this surgery?
long head of the biceps.
A combination of movements that extend the shoulder and elbow are most effective for lengthening the
Torque
A force that produces rotation
upper crossed postural distortion syndrome.
A key static postural distortion syndrome to look for to determine potential movement dysfunction at the cervical spine is the
Lumbar multifidus Internal obliques Transverse abdominis
A low back injury typically weakens which of the following local core stabilizers? (Select all that apply.)
muscle imbalances
A movement assessment allows the Health and Fitness Professional to evaluate
Handheld roller
A new client is a healthy senior who is unable to sit down on the floor to foam roll. Which of the following alternatives would be most appropriate to perform self-myofascial release?
Formed scar tissue
A new client reveals that she had knee replacement surgery two years ago and failed to comply with her rehabilitation program. During the assessment, she displayed limited range of motion in the affected knee. Which of the following is most likely to have caused this current lack of mobility?
False
A numeric grade of 3 indicates little to no ability of the client to withstand or resist pressure from the assessor.
Sensation
A process by which sensory information is received by the receptor and transferred either to the spinal cord for reflexive motor behavior, to higher cortical areas for processing, or both.
Pronation distortion syndrome
A runner who experiences reoccurring episodes of plantar fasciitis, shin splints, and patellar tendonitis is most likely affected by which of the following postural distortion syndromes?
True
A soft end-feel may acknowledge the presence of edema, whereas a firm end-feel may describe increased muscular tonicity.
False
A static postural assessment can accurately identify whether a problem is structural (or biomechanical) in nature or is derived from the development of poor muscular recruitment patterns with resultant muscle imbalances.
True
A static postural assessment provides indicators of problem areas that must be further evaluated to clarify the problems at hand.
Biomechanics
A study that uses principles of physics to quantitatively study how forces interact within a living body
Corrective exercise
A term used to describe the systematic process of identifying a neuromusculoskeletal dysfunction, developing a plan of action, and implementing an integrated corrective strategy.
True
A tight or shortened hip flexor group may create an anterior pelvic tilt, causing the hamstring complex to be lengthened under normal resting positions, which may inhibit normal hip flexion range of motion.
True
A tight psoas decreasing the neural drive and optimal recruitment of the gluteus maximus is an example of synergistic dominance.
Decreased ankle dorsiflexion and increased adductor activity
A volleyball player demonstrates repeated knee valgus while landing from jumps. Which of the following patterns of dysfunction are most likely present?
sternocleidomastoid, scalenes, levator scapulae, and upper trapezius.
Abnormal asymmetric shift ing of the cervical spine (lateral fl exion, translation, or rotation) is MOST likely caused by an overactive and underactive right and left
vastus medialis oblique, vastus lateralis
Abnormal contraction intensity and onset timing of the ______________ and ______________ have been demonstrated in subjects with patellofemoral pain (
static stretching before athletic activities.
Abnormal tracking of the patella may be caused by all of the following EXCEPT:
True
According to a survey conducted by the National Institute of Health Statistics (NIHS), neck pain is the third most common type of pain for Americans.
True
According to a survey conducted by the National Institute of Health Statistics (NIHS), severe stress can increase the risk of neck pain by one and a half times.
True
According to a survey conducted by the National Institute of Health Statistics (NIHS), women are three times more likely to experience neck pain.
an effective means for improving tissue and joint range of motion
According to research, static stretching is
increased gluteus medius activity
According to research, subjects demonstrating increased dynamic knee valgus typically exhibit all of the following EXCEPT
feet and travel upward toward the head. Correct
According to the NASM kinetic chain checkpoints, it is common to begin a static postural assessment at the
Middle trapezius Rotator Cuff
According to the sample corrective exercise program for Arms Falling Forward in the text, which of the following muscles would receive isolated strengthening? (Select all that apply.)
Latissimus dorsi
According to the sample corrective exercise program for Low Back Arches in the text, which of the following muscles would receive Self-Myofascial Release?
Hip flexor complex Latissimus dorsi
According to the sample corrective exercise program for Low Back Arches in the text, which of the following muscles would receive Self-Myofascial Release? (Select all that apply.)
R.I.C.E. (rest, ice, compress, elevate).
According to the text, a comprehensive corrective exercise strategy using the Corrective Exercise Continuum includes all of the following steps EXCEPT:
autonomic nervous system
According to the text, it has been shown that external pressure can have an influence on the
decreased plantar flexion strength.
According to the text, key goniometric assessments to determine range of motion deficiencies that may be contributing to foot and ankle dysfunction include all of the following EXCEPT:
decreasing overactivity of neuromyofascial tissue
According to the text, the term "inhibit" refers to
Posterior tibialis and anterior tibialis
According to the text, which muscles would be most appropriate to strengthen (using isolated strengthening exercise) for a client with foot and ankle impairment?
Deviation of motion from its functional path
According to the text, which of the following answers best describes a movement compensation?
Single-leg Balance Reach
According to the text, which of the following integrated dynamic movements is MOST appropriate for a client exhibiting foot and ankle impairment?
Acute rheumatoid arthritis of affected joint
According to the text, which of the following is a contraindication for isolated strengthening?
Vastus medialis oblique
According to the text, which of the following muscles is prone to lengthening (weakness)?
Pectoralis major/minor
According to the text, which of the following muscles is prone to tightness?
Teres major
According to the text, which of the following muscles is typically overactive in shoulder impairment?
Latissimus dorsi Pectoralis major Pectoralis minor
According to the text, which of the following muscles is typically overactive in shoulder impairments? (Select all that apply.)
Pectoralis minor Pectoralis major Levator scapulae
According to the text, which of the following muscles is typically overactive in shoulder impairments? (Select all that apply.)
Gastrocnemius
According to the text, which of the following muscles is typically overactive?
Pectoralis minor
According to the text, which of the following muscles is typically overactive?
Teres major
According to the text, which of the following muscles is typically overactive?
Lower trapezius Rhomboids
According to the text, which of the following muscles is typically underactive in shoulder impairment? (Select all that apply.)
Gluteus maximus
According to the text, which of the following muscles is typically underactive?
Multifidus
According to the text, which of the following muscles is typically underactive?
Ruffini endings
According to the text, which of the following receptors responds to pressure?
Force
According to the textbook, what is defined as the interaction between two entities or bodies that results in either acceleration or deceleration of an object?
True
Activation refers to the stimulation (or reeducation) of underactive myofascial tissue.
increase activation of underactive tissues
Activation techniques are used to re-educate and/or
The amount of motion obtained solely through voluntary contraction from the client.
Active range of motion
False
Acute static stretching held for at least 30 seconds does appear to decrease muscular strength and power, whereas ballistic or neuromuscular stretching does not have the same effect.
muscle balance
After performing an overhead squat assessment on a new client, the Health and Fitness Professional observes that there are no compensations. This is an example of
thoracic extensors
All of the following are key regions to activate if a client's head protrudes forward during the assessment process EXCEPT:
serratus anterior
All of the following are key regions to inhibit if a client's head protrudes forward during the assessment process EXCEPT:
static stretching of overactive tissues before competition
All of the following are potential factors that cause postural imbalance EXCEPT
Normal muscle function is dependent on normal joint movement.
All of the following are reasons to perform inhibitory and lengthening techniques before isolated strengthening EXCEPT:
20° of ankle dorsiflexion.
All of the following are risk factors for medial tibial stress syndrome EXCEPT:
adductor complex and medial hamstring complex
All of the following muscles and ligaments are being assessed EXCEPT:
gluteus minimus, biceps femoris (short head), and semimembranosus.
All of the following muscles and tissues are being assessed EXCEPT:
posterior tibialis.
All of the following muscles are MOST likely tight (overactive) EXCEPT the
hip flexor complex
All of the following muscles are MOST likely weak (underactive) EXCEPT the:
teres minor
All of the following muscles are typically tight when an individual exhibits this postural distortion pattern EXCEPT the:
lower trapezius
All of the following muscles are typically weak when an individual exhibits this postural distortion pattern EXCEPT the
Extension of tibiofemoral joint
All of the following structures are being assessed EXCEPT:
soleus.
All of the following structures are being assessed EXCEPT:
True
Alterations in muscle activity will change the biomechanical motion of the joint and lead to increased stress on the tissues of the joint and eventual injury.
The process whereby a tight muscle (short, overactive, myofascial adhesion's) causes decreased neural drive, and therefore optimal recruitment of its functional antagonist.
Altered reciprocal inhibition
Eccentric contraction
An ______________________ occurs when a muscle develops tension while lengthening
Isometric contraction
An ______________________ occurs when the contractile force is equal to the resistive force, leading to no visible change in the muscle length
80,000 to 100,000
An estimated _____ to _____ anterior cruciate ligament injuries occur annually in the general U.S population.
overactive hip flexors complex and gastrocnemius muscles
An excessive forward lean during the Overhead Squat assessment is most likely caused by
Gastrocnemius, rectus femoris, erector spinae
An increased lumbar lordosis with an anterior pelvic tilt is indicative of overactivity in which of the following muscles?
Forward lean
An individual who lacks sagittal plane dorsiflexion will most likely compensate with which of the following actions?
Force
An influence applied by one object to another, which results in an acceleration or deceleration of the second object.
An injury to the ankle ligaments in which small tears occur in the ligaments.
Ankle sprain
True
Ankle sprains have been shown to decrease the neural control to the gluteus medius and gluteus maximus muscles.
Z axis
Anterior translation of the cervical spine moves along which axis of the Cartesian coordinate system?
True
Any muscle, whether in a shortened or lengthened state, can be underactive or weak because of altered length-tension relationships or altered reciprocal inhibition.
True
As a compensatory mechanism for the underactivity and inability of the gluteus maximus to maintain an upright trunk position, the latissimus dorsi may become synergistically dominant (overactive or tight) to provide stability through the trunk, core, and pelvis.
True
As an individual's head migrates forward, the pelvis reflexively rotates anteriorly to readjust his or her center of gravity; this is known as the pelvo-ocular reflex.
forward, anteriorly
As an individual's head moves ________ , the pelvis reflexively rotates ________ to readjust one's center of gravity, known as the pelvo-occular reflex.
True
At best, an individual/client can recall only half his or her injury history, so a close examination of imbalances through further assessments can turn up additional areas of potential risks.
True
At midranges of shoulder motion, the glenohumeral ligaments are relatively lax, and the joint must rely heavily on the musculature that surrounds the joint for dynamic stability.
Break test
At the end of available range, or at a point in the range where the muscle is most challenged, the client is asked to hold that position and not allow the examiner to break the hold with manual resistance.
True
At the thoracolumbar spine, low-back pain and sacroiliac joint dysfunction may be seen with various compensations in posture as a result of cervical spine dysfunction.
1.The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles. 2. Inhibition of the musce spindle resulting from the Golgi tendon organ stimulation.
Autogenic inhibition
Inhibition of the muscle spindle resulting from the Golgi tendon organ stimulation.
Autogenic inhibition
The distance one can squat down on one leg while keeping the knee aligned in a neutral position (in line with the second and third toes).
Balance threshold
True
Because the human movement system is an integrated system, impairment in one system leads to compensations and adaptations in other systems.
extended long period of time seating, wearing dress shoes, mental stress
Below are answers to a client's health risk appraisal. What are some potential "red flags" that may need to be considered when designing a corrective exercise program?
The body represents the arc of measurement. The goniometer shows the measurement recorded in degrees of a circle (0-360 degrees).
Body
Lead to tightness in the gastrocnemius and soleus causing postural imbalance, such as overpronation at the foot and ankle complex (flattening of the arch of the foot, which can lead to foot and ankle injury).
Brief y describe how wearing shoes with an elevated heel (dress shoes, high heels) can have an impact on the human movement system.
Lead to tight hip flexors that can cause postural imbalances within the kinetic chain. Tendency for the shoulders and cervical spine to fatigue under the constant influence of gravity. This often leads to a postural imbalance of rounding of the shoulders and a forward head.
Briefly explain how sitting for extended periods of time has an impact on the human movement system?
Increased motor unit activation Increased motor unit synchronization
By what parameters does isolated strengthening improve intramuscular coordination of specific muscles? (Select all that apply.)
Repetitive episodes of giving way at the ankle, coupled with feelings of instability.
Chronic ankle instability
repetitive episodes of the ankle giving way
Chronic ankle instability is
longer than three months
Chronic neck pain is that which lasts
True
Chronic use of the right lower extremity while driving, without awareness of trying to maintain symmetry, may allow the body to shift to the right and promote external rotation of the left lower extremity.
The circular movement of a limb.
Circumduction
True
Compensation or dysfunction in one region, such as the foot and ankle, may lead to dysfunctions in other areas of the body.
False The body is an interconnected chain and compensation or dysfunction in the LPHC region can lead to dysfunctions in other areas of the body. Moving above the LPHC, common injuries are often seen in the cervical-thoracic spine, ribs, shoulder, and upper extremity regions which can stem from dysfunction in the LPHC.
Compensation or dysfunctions in the lumbo-pelvic-hip complex rarely leads to dysfunction in the cervical-thoracic spine, ribs, shoulder, or upper extremity regions.
abduction, extension, and external rotation
Concentrically the gluteus medius accelerates hip (femoral)
flexion, abduction and internal rotation of hip, external rotation of lower leg, and extension of the knee
Concentrically the tensor fascia latae (TFL) accelerates
external rotation of the lower leg and eversion the foot
Concentrically, the peroneus longus accelerates
True
Contraindications for applying stretching techniques include osteoporosis, acute rheumatoid arthritis, and acute injury or muscle strain or tear.
The rate of muscle recruitment and the timing of muscular contractions within the kinetic chain
Coordination
Activation techniques
Corrective exercise techniques used to reeducate or increase activation of underactive tissues.
Lengthening techniques
Corrective exercise techniques used to increase the extensibility, length, and range of motion of neuromyofascial tissues in the body.
Inhibitory techniques
Corrective exercise techniques used to release tension or decrease activity of overactive neuromyofascial tissues in the body.
A cycle whereby an injury will induce inflammation, muscle spasm, adhesion, altered neuromuscular control, and muscle imbalances.
Cumulative injury cycle
Soft tissue will model along the lines of stress.
Davis's law
An inflammation or a tendinosis of the sheath or tunnel that surrounds two tendons that control movement of the thumb.
De Quervain syndrome
True
Decreasing muscle stiff ness through stretching will decrease the work required to perform a particular activity and potentially increase overall performance.
Biceps brachii (long head)
During a Limitation Assessment, a client demonstrates limited elbow extension while in shoulder extension. Which of the following muscles is most likely overactive?
poster
During a static postural assessment, a health and fitness professional observes that a client has protracted shoulders and a forward head position. Which of the following muscles is most likely lengthened?
Forward trunk flexion
During an Overhead Squat test, it is observed that a client demonstrates limited dorsiflexion in the sagittal plane, yet the client does not raise his heels. Which of the following movement impairments needs to occur in order to maintain the body's center of gravity?
active valgus
During competition, athletes may display __________ __________, a position of hip adduction and knee abduction that is the result of muscular contraction rather than ground reaction forces.
Eccentric
During resistance training, which action by the muscle(s) prevents weight/resistance from accelerating in an uncontrolled manner as a result of gravitational force?
Rhomboids
During the Overhead Squat assessment, the compensation of "arms fall forward" can be attributed by underactivity of which muscles?
Rhomboids Lower trapezius
During the Overhead Squat assessment, the compensation of "arms fall forward" can be attributed by underactivity of which muscles? (Select all that apply.)
Soleus
During the Overhead Squat assessment, the compensation of "excessive forward lean" can be attributed by overactivity of which muscle?
Medial hamstrings
During the Overhead Squat assessment, the compensation of "feet turn out" can be attributed by underactivity of which of the following muscles?
Vastus lateralis
During the Overhead Squat assessment, the compensation of "knees move inward" can be attributed by overactivity of which muscle?
Posterior view
During the Overhead Squat assessment, which view is ideal for observing the existence of an asymmetrical weight shift?
Anterior view
During the Overhead Squat assessment, which view specifically assess the foot/ankle and knee complex?
Suboccipitals Sternocleidomastoid
During the Overhead Squat test, a client demonstrates an excessively forward head. From this information, which of the following muscle(s) is most likely overactive? (Select all that apply.)
Adductor complex (same side as stance leg)
During the Single-leg Squat assessment, the compensation of "hip drop" can be attributed by overactivity of which muscle?
tensor fascia latae
During the Single-leg Squat assessment, the compensation of knee valgus can be attributed by overactivity of the
Gastrocnemius and soleus
During the health risk appraisal, a client indicates that her full-time job requires her to wear dress shoes and that she prefers to wear shoes with a heel. From this information, what insight does the Health and Fitness Professional have about what muscles might be overactive?
Latissimus dorsi
During the overhead Squat test,a client exhibits a low back arch. After having the client perform the squat again, with the hands on the hips, the compensation is corrected. Which of the following muscles is most likely overactive?
agonist-antagonist muscle groups
During their studies of muscle compensations, Florence and Henry Kendall addressed postural deviations through the relationship of
Assessments that involve movement with a change in ones base of support
Dynamic movement assessment
False
Dynamic movement assessments are assessments that involve movement without a change in one's base of support such as squatting, pressing, pushing, pulling, and balancing.
How an individual is able to maintain an erect posture while performing functional tasks.
Dynamic posture
An alteration in the normal position or motion of the scapula during coupled scapulohumeral momements
Dyskinesis
Ball Wall Squat with Overhead Press Single-leg Squat with Scaption
Examples of integrated dynamic movement include which of the following? (Select all that apply.)
Increasing sympathetic tone reduces the prolonged faulty contraction of muscle tissue that can lead to the cumulative injury cycle.
False
Individuals who have never performed self-myofascial release should begin by using a dense and rigid roller (such as a PVC roller) because it offers increased penetration into the soft tissue.
False
Precautionary measures do not apply for self-myofascial release techniques, and it is considered safe for all populations including people with organ failure, bleeding disorders, cancer, and contagious skin conditions.
False
The frequency at which a motor unit is activated.
Firing rate
Dorsifl exion
Flexion at the ankle is more accurately termed what?
dorsiflexion
Flexion of the ankle is more accurately termed
working with the arms overhead for long periods of time may Lead to shoulder soreness that could be the result of tightness in the latissimus dorsi and pectorals and weakness in the rotator cuff.
From a human movement system standpoint, briefly describe how construction workers and painters can develop muscle imbalances and injury of the upper extremities?
sagittal plane
Front lung and bicep curl what plane
The ability of the neuromuscular system to recruit correct muscle synergies, at the right time, with the appropriate amount of force to perform functional task with the least amount of energy and stress on the HMS.
Functional efficiency
...
Functionally tight,upper trapezius, teres major,and sternocleidomastoid
hip external rotators
Functionally tightened muscles associated with this postural distortion pattern include all of the following EXCEPT the:
peroneals, lateral gastrocnemius, soleus, lateral hamstrings, iliotibial band, and adductors
Functionally tightened or overactive muscles accompanying the lower-extremity movement impairment syndrome include
soleus
Functionally weakened (inhibited) muscles associated with this postural distortion pattern include all of the following EXCEPT the:
The reflex arc consisting of small anterior horn nerve cells and their small fibers that project to the intrafusal bundle to produce its contraction, which initiates the afferent impulses that pass through the posterior root to the anterior horn cells, inducing, in turn, reflex contraction of the entire muscle.
Gamma loop
Subscapularis and teres major
Hands far from the wall" during the Rotation test indicates underactivity in which of the following muscles?
load-bearing habits to one side.
Hips that are shifted off the midline are most likely indicative of
More than 75%
How many Adult population does not partake, on the daily bases, 30 minutes of low to moderate physical activity
Restricted motion
Hypomobility
runner's knee
IT-band tendonitis is often referred as
Hip flexor complex
If a client demonstrates an excessive forward lean during the Overhead Squat assessment, which of the following muscles should be stretched?
True
If a client has a weak gluteus medius, then synergists (tensor fascia latae, adductor complex, and quadratus lumborum) oft entimes become synergistically dominant to compensate for the weakness.
True
If an individual does not have the capabilities to perform the tuck jump assessment, a basic gait analysis can also be performed, looking for overpronation of the foot and excessive knee valgus.
hip flexors
If an individual is sitting a large portion of the day, this, in turn, can lead to tight _____ _____ that can cause postural imbalances within the kinetic chain.
True
If an individual possesses less than adequate ankle dorsiflexion, he or she may be at greater risk of injury to the knee, hip, or low back.
True
If an individual's knees move inward during the overhead squat assessment, but the compensation is then corrected after elevating the heels, the primary region that mostly likely needs to be addressed is the foot and ankle complex.
True
If an individual's low back arches during the overhead squat assessment, but the compensation is then corrected when performing the squat with hands on hips, the primary regions that most likely need to be addressed are the latissimus dorsi and pectoral muscles.
True
If one joint lacks proper range of motion (ROM), then adjacent joints and tissues (above or below) must move more to compensate for the dysfunctional joint's ROM.
True
If one segment in the human movement system is out of alignment, then other movement segments have to compensate in attempts to balance the weight distribution of the dysfunctional segment.
True
If the anterior tibialis and erector spinae are working at a submaximal level (underactive), the biceps femoris may become overactive to help maintain stabilization of the lumbo-pelvic-hip complex.
psoas or rectus femoris may be overactive
If the client reports a pinching sensation in the front of the hip during this assessment, the
Tightness in the long head of the biceps
If the elbow flexes as the shoulder goes into extension, what could be indicated?
True
If the gluteus medius is underactive, then the tensor fascia latae (TFL) may become synergistically dominant to produce the necessary force to accomplish frontal plane stability of the lumbo-pelvic-hip complex.
decreased plantar flexion strength.
If the knees come together during the squat (medial knee displacement) the individual may have all of the following EXCEPT:
True
If there is a lack of sagittal plane dorsiflexion at the ankle owing to an overactive or tight gastrocnemius and soleus, the lumbo-pelvic-hip complex may be forced to increase forward flexion of the trunk to alter the body's center of gravity to maintain balance.
True
Immobilizations through splinting or self-immobilization as a result of pain may allow tissue to tighten
the International Obesity Task Force
In 1985, deemed the prevalence of obesity________________ an epidemic
False
In a corrective exercise program, static stretching should only be applied to muscles that have been determined to be underactive, weak, or lengthened during the assessment process.
True
In addition to tight muscles, restrictions in skin, neural tissue, and articular ligaments can also result in muscle inhibition.
up to 60 seconds may produce long lasting results
In clients equal to or greater than 65 years of age, it has been shown that static stretching
False
In general, it is thought that static stretching for 5 to 10 seconds causes an acute viscoelastic stress relaxation response, allowing for an immediate increase in range of motion.
False
In most normal subjects, active ROM is slightly greater than passive ROM.
Flexion of cervical spine and hyperextension of cervicocranial junction
In order to keep the eyes level during the descent of an Overhead Squat test, what compensation will occur as the head migrates forward?
...
In preparation for the upcoming basketball season, a new client performs a Tuck Jump assessment and excessive knee valgus upon landing is observed. Which of the following integrated dynamic movements should the Health and Fitness Professional have the client perform first?
Opposite side anterior tibialis
In the compensation Asymmetrical Shift, which of the following muscles are most likely underactive?
Hamstrings Adductor magnus External obliques
In the compensation Low Back Rounds, which of the following muscles are most likely overactive? (Select all that apply.)
1 million ambulatory care (doctor) visits per year
In the general population, plantar fasciitis accounts for more than
True
Increased hip adduction motion in the frontal plane during athletic activities may place the athlete at increased risk of knee injury.
True
Increased hip or spinal flexion as a result of weakened gluteus maximus and erector spinae muscles can lead to excessive stress being placed on the low back, hamstring complex, and adductor magnus.
Increase activity in the vastus medialis and gluteus medius
Increasing arch height with an orthotic insert can do which of the following?
True
Increasing musculotendinous flexibility through stretching will lead to a decrease muscle energy absorption and trauma to muscle fibers with a decrease in injury risk being the potential result.
False
Individuals who present with the lower extremity movement impairment syndrome typically develop predictable patterns of injury including rotator cuff impingement, shoulder instability, biceps tendinitis, thoracic outlet syndrome, and headaches.
True
Individuals with a lower extremity movement impairment syndrome are usually characterized by excessive foot pronation (flat feet), increased knee valgus (knock-kneed), and increased movement at the lumbo-pelvic-hip complex (extension or flexion) during functional movements.
True
Individuals with shoulder dislocations experience recurrent instability within two years and are at risk of developing glenohumeral osteoarthritis secondary to the increased motion at the glenohumeral joint.
knee valgus
Individuals with the lower extremity movement impairment syndrome are usually characterized as having
True
Individuals with the upper extremity movement impairment syndrome are usually characterized as having rounded shoulders and a forward head posture or improper scapulothoracic or glenohumeral kinematics during functional movements.
rounded shoulders and forward head
Individuals with the upper-extremity movement impairment syndrome are usually characterized as having
tensor fascia latae
Inflammation and irritation of the IT-band may occur because of a lack of flexibility of the __________ __________ __________, which can result in an increase in tension on the IT-band during the stance phase of running.
IT-band syndrome
Inflammation and irritation of the distal portion of the iliotibial tendon as it rubs against the lateral femoral condyle is known as:
External (augmented) feedback
Information provided by some external source, for example, a health and fitness professional, videotape, mirror, or heart rate monitor.
True
Injuries that can stem from lumbo-pelvic-hip dysfunction include patellar tendinosis (jumper's knee), IT-band tendonitis (runner's knee), and ACL tears.
anterior, posterior, or inferior glenohumeral ligaments and the glenoid labrum.
Injuries to the capsuloligamentous structures lead to deficits in the passive stabilizing structures of the shoulder such as the
True
Integrated dynamic movement enhances the functional capacity of the human movement system by increasing multiplanar neuromuscular control
Low loads and controlled movements
Integrated dynamic movement involves which of the following?
False
Integrated dynamic movement performed within a corrective exercise program should involve heavy loads with an explosive tempo to maximize postural stabilization.
Corrective exercise techniques used to retrain the collective synergistic function of all muscles through functionally progressive movements.
Integration techniques
intermuscular coordination.
Integration techniques (Integrated Dynamic Movement) strive to improve
retrain the collective synergistic function of all muscles through functionally progressive movements.
Integration techniques are used to
The ability of the neuromuscular system to allow all muscles to work together with proper activation and timing between them.
Intermuscular coordination
False
Intertester reliability refers to the amount of agreement between goniometric values obtained by the same tester.
The ability of the neuromuscular system to allow optimal levels of motor unit recruitment and synchronization within a muscle.
Intramuscular coordination
False
Intratester reliability refers to the amount of agreement between goniometric values obtained by different testers.
reducing trigger point pain and sensitivity
Ischemic compression and static stretching as a home program has been shown to be most significantly effective at
concentric and eccentric muscle actions.
Isolated strengthening exercises are used to isolate particular muscles to increase the force production capabilities through
enhanced relative flexibility.
Isolated strengthening is a technique used to increase intramuscular coordination of specific muscles through a combination of all of the following EXCEPT
higher, 10
Isometric muscle contractions generate _______________ levels of tension than concentric muscle contractions and provide functional strength at approximately _______________ degrees on either side of the joint angle of contraction.
$26 billion
It has been estimated that the annual costs attributable to low-back pain in the United States are greater than
mechanoreceptors.
It is believed that slow, deep, and sustained pressure can directly stimulate
True
It is believed that the isometric contraction used during neuromuscular stretching increases motor neuron excitability as a result of stimulation to the muscle spindle and that this leads to an increased resistance to a change in length (or, ability to increase length of tissue).
Upper trapezius, levator scapula Correct
It is determined that a client demonstrates an upper extremity movement impairment syndrome. Which of the following muscles are most likely tight?
Erector spinae, lateral hamstrings
It is determined that a client demonstrates lower extremity movement impairment syndrome. Which of the following musculature is most likely tight?
False
It is estimated that roughly 25% of the American adult population does not partake, on a daily basis, in 30 minutes of low-to-moderate physical activity.
talus, dorsiflexion
It is hypothesized that decreased posterior glide of the ___ can decrease ___at the ankle
eccentric deceleration
It is suggested that many injuries occur during _______________ in the frontal and transverse planes.
soleus/gastrocnemius, biceps femoris, and tensor fascia latae.
Key lengthening exercises via static or neuromuscular stretches for an individual with a foot/ankle impairment(s) include the
toe flexors and intrinsic foot muscles, medial gastrocnemius, medial hamstring complex, anterior tibialis, and posterior tibialis.
Key muscles to activate via isolated strengthening exercises or positional isometrics techniques for an individual with a foot/ankle impairment(s) include the
soleus/lateral gastrocnemius, peroneals, biceps femoris, and tensor fascia latae.
Key regions to inhibit via foam rolling for an individual with a foot/ankle impairment(s) include the
Kinetic denotes the force transference from the nervous system to the muscular and skeletal systems as well as from joint to joint, and chain refers to the interconnected linkage of all joints in the body.
Kinetic chain
patellofemoral and tibiofemoral joints
Knee injuries can cause a decrease in neural control to muscles that stabilize the
False
Knee valgus during the overhead squat test is influenced by decreased hip adductor and hip internal rotation strength, increased hip abductor activity, and restricted ankle plantar flexion
True
Lack of ankle dorsiflexion, an increased body mass index, and a pronated foot type have been associated with plantar fasciitis.
anterior talofibular ligament, calcaneofibular ligament, and posterior talofibular ligament
Lateral ankle sprains are the most common type of sprain, and PRIMARILY affect the lateral ankle ligaments, including the
False The under activity of the erector spinae and gluteus maximus to maintain an upright trunk position produce the compensation of an excessive forward lean. The gastrocnemius, soleus, and hip flexor muscles are typically tight and overactive when an individual exhibits an excessive forward lean during squatting motions.
Lengthened and weak gastrocnemius, soleus, and hip flexor muscles produce the compensation of an excessive forward lean of the torso during squatting motions.
True
Like static stretching, neuromuscular stretching should only be applied to muscles that have been determined to be overactive or tight during the assessment
True
Looking for causative factors (versus treating symptomatic complaints) of inflammation, discomfort, or poor performance will likely result in the selection of effective intervention strategies to alleviate the dysfunction.
True
Low-back injuries can cause decreased neural control to stabilizing muscles of the core, resulting in poor stabilization of the spine and possible further dysfunction of the upper or lower extremities.
80% of all adults.
Low-back pain is a major form of degeneration affecting nearly
A postural distortion syndrome characterized by a anterior tilt to the pelvis and lower extremity muscle imbalance
Lower crossed syndrome
Usually characterized by excessive foot pronation (flat feet), increased knee valgus (tibia internally rotated and femur internally rotated and adducted or knock-kneed), and increased movement at the LPHC (extension or flexion) during functional movements.
Lower extremity movement impairment syndrome
True
Male athletes are at greater risk of ACL injury when compared with female athletes.
True
Manual muscle testing is an assessment process used to test the recruitment capacity and contraction quality of individual muscles or movements.
False
Manual muscle testing provides an opportunity to assess muscle function with low cost and difficulty
control postural alignment
Many injuries occur during eccentric deceleration in the frontal and transverse plane as a result of the inability to
True
Many of the common injuries associated with the lumbo-pelvic-hip complex include low-back pain, sacroiliac joint dysfunction, and hamstring, quadriceps, and groin strains.
True
Mechanically, static stretching appears to affect the viscoelastic component of neuromyofascial tissue, decreasing the passive resistance a muscle has to a stretch force throughout most of the range of motion.
Overpronation
Medial tibial stress syndrome has been associated with
True
Mental stress or anxiety can lead to a dysfunctional breathing pattern that can further lead to postural distortion and kinetic chain dysfunction.
more than 60% involve the low back.
More than one third of all work-related injuries involve the trunk, and of these,
15 and 25
Most anterior cruciate ligament (ACL) injuries occur between what two ages?
deceleration, transverse
Most knee injuries occur during noncontact ___ in the frontal and ___ plane.
landing or decelerating on a single limb
Most noncontact ACL injuries occur when
False
Most of the current research has demonstrated that neuromuscular stretching is not as effective at increasing range of motion when compared with static stretching.
Th e progressive activation of a muscle by successive recruitment of contractile units (motor units) to accomplish increasing gradations of contractile strength.
Motor unit activation
The progressive activation of a muscle by successive recruitment of contractile units (motor units) to accomplish increasing gradations of contractile strength.
Motor unit activation
The movement arm (MA) is the only moving component of the goniometer. It is placed on the moving limb of the joint being measure to provide the measurement reading.
Movement arm
True
Movement assessments can be categorized into two types: transitional assessments and dynamic assessments.
Refer to the state in which the structural integrity of the HMS is compromised because the components are out of alignment.
Movement impairment syndrome
Rotary motion
Movement of the bones around the joints
intermuscular coordination.
Multi-joint motions promote and require greater
True"
Multi-joint motions versus single-joint motions promote and require greater intermuscular coordination.
Establishing normal length-tension relationships, which ensure proper length and strength of each muscle around a joint.
Muscle balance
True
Muscle balance is essential for optimal recruitment of force-couples to maintain precise joint motion and ultimately decrease excessive stress placed on the body.
Establish normal
Muscle imbalance
Isokinetic testing
Muscle strength testing performed with a specialized apparatus the provides variable resistance to a movement, so that no matter how much effort is exerted, the movement takes place at a constant speed. Such testing is used to assess and improve muscular strength and endurance, especially after injury.
True
Muscle that is repeatedly placed in a shortened position, such as the iliopsoas complex during sitting, will eventually adapt and tend to remain short.
True
Muscle weakness can be related to several factors, but the most common factors in a healthy individual are atrophy and inhibition.
Global musculature system
Muscles responsible predominantly for movement and consisting of more superficial musculature that originates from the pelvis to the rib cage, the lower extremities, or both
Antagonists
Muscles that act in direct opposition to prime movers
Local musculature system
Muscles that are predominantly involved in joint support or stabilization.
synergists
Muscles that assist prime movers during functional movement patterns are known as
Synergists
Muscles that assist prime movers during functional movement patterns.
Stabilizers
Muscles that support or stabilize the body while the prime movers and the synergists perform the movement patterns.
lateral gastrocnemius, soleus, and peroneals.
Musculature imbalance and tightness of the lower leg is theorized to contribute to knee valgus, specifically tightness of the lateral ankle musculature including the
The connective tissue in and around muscles and tendons.
Myofascial
Inhibit, Lengthen, Activate, Integrate
NASM's Corrective Exercise Continuum is organized into which four phases?
True
Neurologically, static stretching of neuromyofascial tissue to the end range of motion appears to decrease motor neuron excitability, possibly through the inhibitory effects from the Golgi tendon organs (autogenic inhibition) as well as possible contribution from the Renshaw recurrent loop (recurrent inhibition).
autogenic inhibition and recurrent inhibition
Neurologically, stretching neuromyofascial tissue to the end range of motion appears to decrease motor neuron excitability through inhibitory effects of
The ability of the neuromuscular system to allow agonist, antagonists, synergists, and stabilizers to work synergistically to produce, reduce, and dynamically stabilize the HMS in all three planes of motion.
Neuromuscular efficiency
True
Neuromuscular stretching can be performed daily unless otherwise stated.
True
Neuromuscular stretching involves taking the muscle to its end range of motion (ROM), actively contracting the muscle to be stretched for 5 to 10 seconds, then passively moving the joint to a new end ROM and holding this position for 20 to 30 seconds.
True
Neuromuscular stretching is a technique that involves a process of isometrically contracting a desired muscle in a lengthened position to induce a relaxation response on the tissue, allowing it to further elongate.
True
Neuromuscular stretching is commonly called proprioceptive neuromuscular facilitation (PNF).
Smooth muscle cells in fascia that may be related to regulating of fascial pre-tension
Neuromyofascial release and/or pressure and tension positively affect the autonomic nervous system in that it influences which of the following? (Select all that apply.)
60%
Of all work-related injuries that involve the trunk, more than _____ involve the low back.
Shoulder Impingement
Of the following shoulder injuries, which diagnosis is the most prevalent?
Impingement
Of the shoulder pain that is reported, which of the following is the most prevalent diagnosis?
True
Once a joint has lost its normal arthrokinematics, the muscles around that joint may spasm in an attempt to minimize the stress at the involved segment.
True
One must be a qualified health and fitness professional (i.e., licensed professional) to apply manual muscle testing techniques on clients.
True
One of the best predictors of future injuries is past injury.
False
One of the roles of a health and fitness professional (i.e., personal trainer, athletic trainer, strength coach) is to administer, prescribe, and educate on the usage and effects of common medications.
True
One specific area that the health and fitness professional should focus on when training to prevent ACL injury risk is the correction of lower extremity valgus during jump landing tasks and cutting maneuvers.
True
Overactivity of a shortened muscle will reciprocally inhibit its functional antagonist leading to a false reading that a muscle is weak when in fact the strength impression is purely a factor of joint position.
Resisted Ankle Dorsiflexion Resisted Ankle Plantarflexion and Inversion Single-leg Calf Raise
Overhead Squat with feet flatten activate exercise
Multiplanar Single-leg Balance Reach
Overhead Squat with feet flatten integration exercise
Peroneal complex Lat Gastrocnemius Biceps Femoris (short head)
Overhead Squat with feet flatten over active muscle
Anterior Tibialis Posterior Tibialis Med Gastrocnemius Gluteus Medius
Overhead Squat with feet flatten under active muscle
True
Overhead movements, often used in integrated dynamic movements, help to place increased stress on the core musculature.
The amount obtained by the examiner without any assistance by the client.
Passive range of motion
True
Patellar tendinopathy is an injury common with athletes participating in jumping sports such as basketball, volleyball, or high or long jumping.
True
Patellar tendinopathy occurs when repeated stress is placed on the patellar tendon.
jumper's knee
Patellar tendonitis is commonly referred to as
A membrane that lines the outer surface of all bones.
Periosteum
altered shoulder mechanics.
Persistent shoulder pain that is caused by degenerative changes in capsuloligamentous structures, articular cartilage, and tendons is typically a result of
A high medial arch when weight-bearing.
Pes cavus
A flattened medial arch during weight-bearing.
Pes planus
a high medial arch during weight-bearing activities.
Pes planus (increased pronation) is characterized by all of the following EXCEPT:
flatted medial arch
Pes planus is characterized as
Irritation and swelling of the thick tissue on the bottom of the foot. The most common complaint is pain in the bottom of the heel
Plantar fasciitis
True
Poor eccentric deceleration capabilities, overtraining, and playing on hard surfaces are all risk factors for patellar tendinopathy.
underactive
Positional isometrics are used to heighten the activation of _______________ muscle(s) of a joint.
one, four
Positional isometrics can be used as needed and consists of _______________ set of _______________ repetitions.
The independent and interdependent alignment (static posture) and function (transitional and dynamic posture) of all components of the HMS at any given moment, controlled by the central nervous system.
Posture
anterior tibialis
Potentially tightened or overactive muscles accompanying a lower extremity movement impairment syndrome include the following EXCEPT:
rhomboids.
Potentially tightened or overactive muscles accompanying an upper extremity movement impairment syndrome include the following EXCEPT:
pes anserine complex
Potentially weakened or inhibited muscles accompanying a lower extremity movement impairment syndrome include the following EXCEPT:
teres minor
Potentially weakened or inhibited muscles accompanying an upper extremity movement impairment syndrome include the following EXCEPT:
True
Precise neuromuscular control of range of motion at each joint will ultimately decrease excessive stress placed on the body.
A postural distortion syndrome characterized by foot pronation and lower extremity muscle imbalances
Pronation distortion syndrome
Chin tuck
Proper cervical alignment during exercise means performing which of the following actions?
Knowledge of performance
Provides information about the quality of the movement
False
Questions pertaining to an individual's recreational activities and hobbies are not an essential component of the health risk appraisal.
The amount of motion available at specific joint.
Range of motion
True
Recent research suggests that range of motion (ROM) can be improved via the application of heat or ice (either heating or cooling the tissue), suggesting that warming-up of tissues is not necessary to improve ROM.
A feedback circuit that can decrease the excitability of motor neurons via the interneuron called the Renshaw cell.
Recurrent inhibition
Renshaw cell
Recurrent inhibition is a feedback circuit that can decrease the excitability of motor neurons via the interneuron called the
The phenomenon of the human movement system seeking the path of least resistance during functional movement patterns (or movement compensation).
Relative flexibility
True
Reliability of joint motion assessment reflects how closely the measurement represents the actual angle or total available range of motion.
hip flexion
Research demonstrated stretching tight ipsilateral quadriceps and hip flexor musculature can significantly improve
False
Research has shown that the short-term use of unilateral exercises is ineffective at increasing performance measures.
40 years ago
Research suggests that musculoskeletal pain is more common now than it was__________because of the advancements of technology and manuallabor-saving devices.
muscular strength and power
Research suggests there is moderate evidence to indicate that acute, pre-exercise stretching performed in isolation may have a negative effect on
$2.5 billion
Researchers have estimated health care costs to be approximately __________ annually for ACL injuries.
False
Resistance training performed on unstable surfaces may be challenging and should not be considered as an effective mode to improve a client's movement patterns.
True
Reviews of the best available research suggest that, acutely, stretching may have a detrimental effect on muscular strength and power.
stretching the calf musculature before activity
Risk factors for ankle sprain include all of the following EXCEPT:
20 degrees of available ankle dorsiflexion.
Risk factors for patellar tendinopathy include all of the following EXCEPT:
75 to 80% of shoulder injuries.
Rotator cuff conditions such as strains, ruptures, and tendinopathies account for approximately
Knee adduction and internal rotation
Runners with iliotibial band syndrome will most likely exhibit which of the following patterns of dysfunction during the gait cycle?
A flexibility technique used to inhibit overactive muscle fibers.
Self-myofascial release
False
Several researchers suggest that each joint and muscle group may respond similarly to stretching protocols; thus stretching protocols may not need to be different for each range of motion (ROM) limitation found.
sternocleidomastoid, levator scapulae, and upper trapezius.
Shoulder elevation during the overhead squat assessment is potentially caused by overactivity of the
middle and lower trapezius, rhomboids, and rotator cuff .
Shoulder elevation during the overhead squat assessment is potentially caused by underactivity of the
21% of the general population
Shoulder pain is reported to occur in up to
True
Shoulder pain is reported to occur in up to 21% of the general population with 40% persisting for at least one year at an estimated annual cost of $39 billion.
Levator scapulae
Shoulders that elevate during a Shoulder Press indicates probable overactivity in which of the following muscles?
True
Some joints are constructed so that the joint capsule is the limiting factor in movement whereas other joints rely solely on ligamentous structures for stability.
transversus abdominis, multifidus, and internal oblique.
Some of the major muscles of the local muscular systems include the
Decrease the stretch required from the gastrocnemius and soleus Alter the client center of gravity forward
Squat modification with elevating the heels
LPHC dysfunction
Squat modification with elevating the heels does not improves
Foot and ankle dysfunction (lack of ankle range of motion)
Squat modification with elevating the heels improves
remove the stretch place on the lattissimus dorsi, pectoralis major/minor and coracobrachialis less demand from intrinsic core stabilizers
Squat modification with hands on the hip
The stabilization arm (SA) is a structural part of the goniometer that is attached to the body. This part of the goniometer will be placed on the stable, nonmoving limb or bony segemt that forms the joint being measured.
Stabilization arm
How an individual physically presents themeselves in stance. It is reflected in the alignment of the body.
Static posture
place the muscle in a maximally lengthened position and retest.
Step 1 of the NASM manual muscle testing process includes all of the following EXCEPT
A muscle contraction in response to stretching within the muscle.
Stretch reflex
True
Stretching exercises are primarily used to increase the available range of motion (ROM) at a particular joint, specifically if the ROM at that joint is limited by tight neuromyofascial tissues.
The alignment of the HMS, which allows posture to be balanced in relation to one's center of gravity.
Structural efficiency
True
Studies have found that stretching reduces both physiologic (electromyographic) and self-reported muscle tension, results in a decreased feeling of sadness, and can decrease the levels of stress-related hormones.
medial head of the triceps tendon.
Subacromial impingement syndrome involves all of the impinged structures EXCEPT:
transverse abdominis, multifidus
Subjects with low back pain (LBP) have been reported to demonstrate impaired postural control, delayed muscle relaxation, and abnormal muscle recruitment patterns, with the ______ _______ and _______ musculature being most noticeable.
transverse abdominis and multifidus.
Subjects with low-back pain (LBP) have been reported to demonstrate impaired postural control, delayed muscle relaxation, and abnormal muscle recruitment patterns (diminished activation) of the
True
Surgery will cause pain and inflammation that can alter neural control to the affected muscles and joints if not rehabilitated properly
pectorals
Swimmers often exhibit overemphasized __________ in relation to scapular retractors.
The synergistic activation of multiple motor units.
Synchronization
The process by which a synergist compensates for a prime mover to maintain force production
Synergistic dominance
False
Synergistic dominance is the process by which a tight muscle causes decreased neural drive of its functional antagonist.
A combination of pain, swelling, and impaired performance commonly associated with the Achilles' tendon.
Tendinopathy
Damage to a tendon at a cellular level, but does not present to inflammation.
Tendinosis
Motor development
Th change in motor behavior with time throughout the lifespan
Motor behavior
Th e human movement system's response to internal and external environmental stimuli
Internal (sensory) feedback
Th e process by which sensory information is used by the body via length-tension relationships, force-couple relationships, and arthrokinematics to monitor movement and the environment.
Motor control
Th e study of posture and movements with the involved structures and mechanisms used by the central nervous system to assimilate and integrate sensory information with previous experiences
protracted and anteriorly tilted position.
Th epectoralis minor plays an important role in scapula malposition as it can pull the scapula into a more
Improper movement patterns during jump landing tasks
The Landing Error Scoring System (LESS) test assesses which of the following?
180-degree jump
The __________ __________ is an integrated dynamic movement exercise to teach lower extremity control while the body is rotating in the transverse plane.
Frontal plane
The ______________________ bisects the body into front and back halves, and primarily includes abduction and adduction of the limbs (relative to the trunk), lateral flexion of the spine, and eversion and inversion of the foot and ankle complex.
Sagittal plane
The ______________________ bisects the body into right and left halves, and primarily includes flexion and extension movements.
Transverse plane
The ______________________ bisects the body to create upper and lower halves, and primarily includes internal rotation and external rotation for the limbs, right and left rotation for the head and trunk, and radioulnar pronation and supination.
True
The ability of an individual to perform static stretching without assistance and the slow-minimal to no motion required has led this form of flexibility training to be associated with the lowest risk for injury during the stretching routine and deemed the safest to use.
Sensorimotor integration
The ability of the central nervous system to gather and interpret sensory information to execute the proper motor response.
True
The ability of the nervous system to recruit and activate muscles dictates muscle strength
intermuscular coordination
The ability of the neuromuscular system to allow all muscles to work together with proper activation and timing between them is best defined as
intramuscular coordination
The ability of the neuromuscular system to allow optimal levels of motor unit recruitment and synchronization within a muscle is defined as
Strength
The ability of the neuromuscular system to produce internal tension to overcome an eternal force.
acromion process and clavicle.
The acromioclavicular joint is comprised of the
True
The base of the skull and C1 (atlas) make up the atlanto occipital joint.
False
The cervical spine begins at the base of the skull and includes nine vertebrae
False
The combination of tight and weak muscles typically does not alter normal movement patterns
False
The current evidence suggests that acute pre-exercise stretching has a significant impact on injury risk although the effects of chronic, long-term stretching protocols tend to lead to increased injury rates.
Sensory information
The data that the central nervous system receives from sensory receptors to determine such things as the boidy's position in space and limb orientation, as well as information about the environment, temperature, texture
upper oblique subsystem
The deep neck flexors (longus colli, longus capitis, rectus capitis anterior, and lateralis), lower trapezius, and serratus anterior form the _____ with the pectoralis, upper trapezius, and levator scapula.
False
The deep neck flexors are often overactive and synergistically dominate to maintain an upright cervical spine position as a result of underactivity and weakness of the upper trapezius, levator scapulae, and sternocleidomastoid.
True
The deltoid and supraspinatus work together in a force-couple to control the humeral head in the frontal plane.
True
The eccentric component involved with isolated strengthening has been proven to play a role in the recovery of muscle injury and tendinopathies, and in preparation for integrated training.
False
The femur and the pelvis make up the sacroiliac joint.
atlas
The first cervical spine (C1) is also known as the
True
The foot and ankle and the lumbo-pelvic-hip complex (LPHC) play a major role in knee impairment.
True
The foot and ankle complex must withstand a high amount of contact force (ground reaction force) with each step taken as it is closest to the impact site (foot strike).
True
The gastrocnemius complex, which consists of the gastrocnemius and soleus muscles, share a common Achilles' tendon that inserts on the base of the talus.
False The glenohumeral joint is a ball and socket articulation between the head of the humerus and the glenoid of the scapula.
The glenohumeral joint is a nonsynovial articulation between the head of the humerus and the glenoid of the scapula.
posterior oblique subsystem
The gluteus maximus, latissimus dorsi, and thoracolumbar fascia work synergistically to form the
Lateral subsystem.
The gluteus medius, tensor fascia latae, adductor complex, and quadratus lumborum comprise the
True
The health and fitness professional must be diligent in providing adequate feedback of correct technical performance (i.e., proper landing mechanics) to facilitate desirable neuromusculoskeletal alterations.`
False The infraspinatus and teres minor externally rotate the glenohumeral joint and decelerate the humerus during internal rotation.
The infraspinatus and teres minor internally rotate the glenohumeral joint and decelerate the humerus during external rotation.
Perception
The integration of sensory information with past experiences or memories.
Transverse abdominis, multifidus, internal oblique, diaphragm, pelvic floor muscles
The joint support system of the lumbo-pelvic-hip complex (LPHC) includes the following muscles.
False
The latissimus dorsi attaches to the pelvis and will posteriorly rotate the pelvis, which causes extension of the lumbar spine.
higher the risk of injury?
The less conditioned our musculoskeletal systems are, the higher the risk of injury?
True
The long jump and hold exercise allows the health and fitness professional to assess the individual's knee motion while he or she progresses through movements in the sagittal plane.
True
The lumbo-pelvic-hip complex has between 29 and 35 muscles that attach to the lumbar spine and pelvis.
True
The main action of the subscapularis is medial (internal) rotation of the humerus while also being the primary stabilizer and humeral head depressor.
Calcaneous, talus, navicular, medial cuneiform, and first metatarsal
The medial arch of the foot is made up of which bones?
True
The medial longitudinal arch is made up of the proximal, middle, and distal phalanges.
Vestibular function Postural orientation Stabilization of the head
The neck muscle system is closely related with the reflex systems involving which of the following? (Select all that apply.)
True
The neck muscle system is intimately related with reflex systems concerned with vestibular function, proprioceptive systems, stabilization of the head and eyes, postural orientation, and stability of the whole body.
False
The numeric grade of 1 represents a client who maintains good structural alignment and holds the end-range position against the assessor's pressure.
hip adduction and internal rotation
The piriformis eccentrically decelerates
True
The plantar fascia is a thick, fibrous band of tissue that runs from the calcaneus and fans out to insert on the metatarsal heads to support the longitudinal arch of the foot.
True
The premise behind neuromuscular stretching (NMS) is very similar to static stretching; however, NMS usually requires the assistance of another person, and thus it is traditionally used under the supervision of a health and fitness professional.
Lower crossed syndrome
The presence of an anterior pelvic tilt is a characteristic of which compensatory pattern?
Dynamometry
The process of measuring forces at work using a handheld instrument (dynamometer) that measures the force of muscular contraction
intramuscular coordination
The purpose of positional isometrics is to increase the ___________ of specific muscles necessary to heighten activation levels before integrating them back into their functional synergies.
Force-velocity curve
The relationship of a muscle's ability to produce tension at differing shorting velocites
Length-tension relationship
The resting length of a muscle and the tension the muscle can produce at this resting length.
False The rotator cuff is made up of the supraspinatus and subscapularis anteriorly with the infraspinatus, teres minor posteriorly.
The rotator cuff is made up of the supraspinatus and subscapularis anteriorly with the infraspinatus, teres major, and cervical erector spinae posteriorly.
False
The sacrum and pelvis make up the iliofemoral joint.
False
The scientific literature does not support the use of stretching exercises to achieve increased joint range of motion.
True
The second phase in the Corrective Exercise Continuum is to lengthen overactive or tight neuromyofascial tissues.
True
The single-leg squat assessment assesses dynamic flexibility, core strength, balance, and overall neuromuscular control.
True
The static stabilizers of the glenohumeral joint include the glenoid labrum and the glenohumeral joint capsule, which consists of two major ligaments, the middle and inferior glenohumeral ligaments.
sternum and clavicle.
The sternoclavicular joint is comprised of the
False
The subtalar joint consists of the talus and tibia
Force-couple
The synergistic action of muscles to produce movement around a joint
Corrective Exercise Continuum
The systematic programming process used to address neuromusculoskeletal dysfunction through the use of inhibitory, lengthening, activation, and integration techniques
True
The talocrural joint (tibia, fibula, and talus) is commonly called the ankle joint.
True
The tarsal bones consist of the cuboid, medial, intermediate, and lateral cuneiforms, navicular, talus, and calcaneus.
tibia
The tibiofemoral joint is comprised of the femur and the
True
The transverse arch consists of the cuboid and cuneiforms.
cuboid and cuneiforms
The transverse arch of the foot consists of the
Cuboid and cuneiforms
The transverse arch of the foot is made up of which bones?
True
The use of multiple joint actions and multiple muscle synergies helps to reestablish neuromuscular control, promoting coordinated movement among the involved muscles.
Feedback
The utilization of sensory information sensorimotor integration to aid in the development of permanent neural representations of motor patterns for efficient movement
knee
The vastus lateralis primarily stabilizes the
Arthritis
There is a strong correlation between anterior cruciate ligament injuries and which of the following chronic diseases?
decreases strength and performance and does not affect injury risk in healthy individuals without identified limitations in flexibility.
There is moderate evidence to indicate that acute, pre-exercise stretching performed in isolation
True
There is moderate evidence to indicate that acute, pre-exercise stretching performed in isolation decreases strength and performance and does not affect injury risk in healthy individuals without identified limitations in flexibility.
Decreased cost of time due to injury
There is moderate evidence to indicate that chronic, long-term stretching protocols tend to lead to which of the following?
improves range of motion, strength, performance, and decreases injury risk in healthy individuals without identified limitations in flexibility
There is moderate evidence to indicate that regular (chronic) stretching
True
There is moderate evidence to indicate that regular stretching improves range of motion, strength, and performance, and decreases injury risk in healthy individuals without identified limitations in flexibility.
True
There may be several causative factors for changes in joint alignment including quality and function of myofascial tissue and alterations in muscle-tendon function.
neural adaptations that result in increased range of motion
Though the exact mechanisms responsible for the efficacy of static stretching are not fully understood, it is believed that static stretching may produce mechanical and
upwardly rotate and posteriorly tilt the scapula.
Tightness in the pectoralis minor will limit the effectiveness of the serratus anterior to
hip extension.
To execute the test, the health and fitness professional should apply gradual and increasing pressure at the distal end of the femur in the direction of
downward direction toward the floor.
To execute the test, the health and fitness professional should apply gradual and increasing pressure to the distal humerus just above the elbow in a
hip flexion and abduction
To execute the test, the health and fitness professional should apply gradual and increasing pressure to the lateral aspect of the lower leg just above the ankle joint
shoulder internal rotation
To execute the test, the health and fitness professional should apply gradual and increasing pressure to the lower arm just above the wrist in the direction of
plantar flexion and eversion
To execute the test, the health and fitness professional should apply gradual and increasing pressure to the medial dorsal surface of the foot in the direction of
dorsifl exion and eversion
To execute the test, the health and fitness professional should apply gradual and increasing pressure to the medial plantar surface of the foot in the direction of
hip flexion, adduction, and internal rotation.
To execute the test, the health and fitness professional should apply gradual and increasing pressure to the upper leg just above the knee in the direction of
manual resistance should be applied at a 45-degree angle to the primary axis of a body part.
To improve reliability and safety, as well as reduce errors with a manual muscle test, the following guidelines should be followed EXCEPT:
False To target ligament dominance deficits, the health and fitness professional should instruct individuals to use the knee as a single-plane (sagittal) hinge joint allowing flexion and extension, not valgus and varus motion at the knee.
To target ligament dominance deficits, the health and fitness professional should instruct the individual to use the knee as a frontal-plane hinge joint allowing abduction and adduction, not flexion and extension motions at the knee.
one third 33%
Today, approximately _______ of adults are estimated to be obese
Assessments that involve movement without a change in one's base of support
Transitional movement assessment
False
Transitional movement assessments are assessments that involve movement with a change in one's base of support such as walking and jumping.
False Shoulder impingement is the most prevalent diagnosis accounting for 40 to 65% of reported shoulder pain while traumatic shoulder dislocations account for an additional 15 to 25% of shoulder pain.
Traumatic shoulder dislocation is more prevalent than shoulder impingement syndrome.
True
Treating symptomatic complaints using anti-inflammatory medications, modification of activities, or simply pushing through the pain may lead to further dysfunction, adding layer on layer of structural and neuromuscular adaptations.
Adhesions (i.e., knots or trigger points) can begin to form permanent structural changes in the soft tissue that is evidenced by Davis's law.
True
Any trauma to the tissue of the body creates inflammation. Inflammation in turn activates the body's pain receptors and initiates a protective mechanism, increasing muscle tension or causing muscle spasm.
True
At the current time, there are no known reasons that self-myofascial release cannot be performed on a daily basis.
True
Decreasing vasodilation improves the ability of tissues to receive adequate amounts of oxygen and nutrients as well as removal of waste byproducts (via the bloodstream) to facilitate tissue recovery and repair.
True
Evidence supporting the rationale for using self myofascial release (SMR) for flexibility purposes is derived from research on ischemic compression and myofascial release techniques.
True
Faulty breathing patterns (shallow chest breathing) can lead to synergistic dominance of secondary breathing muscles.
True
Individuals performing self-myofascial release should hold the foam roller on a tender area for roughly 30 seconds at high intensity (maximal pain tolerance) and 90 seconds for lower intensity (minimum pain tolerance) before moving to the next region.
True
Progression when using balls as a self-myofascial release tool should be made by beginning with a large diameter ball (i.e., medicine ball), then going to a smaller diameter, firmer ball (i.e., tennis ball, soft ball, baseball, golf ball).
True
Self-myofascial release is believed to stimulate receptors located throughout the muscle, fascia, and connective tissues (Golgi tendon organ, interstitial receptors, and Ruffi ni endings) through sustained pressure to produce an inhibitory response to the muscle spindle and decrease gamma loop activity.
True
Self-myofascial release is believed to stimulate receptors located throughout the muscle, fascia, and connective tissues (Golgi tendon organ, interstitial receptors, and Ruffini endings) through sustained pressure to produce an inhibitory response to the muscle spindle and decrease gamma loop activity.
True
Self-myofascial release techniques may help in releasing the microspasms that develop in traumatized tissue and break up the facial adhesions that are created through the cumulative injury cycle process
True
Self-myofascial release techniques may help in releasing the microspasms that develop in traumatized tissue and break up the facial adhesions that are created through the cumulative injury cycle process.
True
The autonomic nervous system's response to sustained pressure increases global muscle tonus as well as fluid dynamics to increase viscosity and the tonus of the smooth muscle cells located in fascia.
True
Type III and type IV receptors (interstitial receptors) in conjunction with Ruffini endings have been shown to have autonomic functions that include changes in heart rate, blood pressure, respiration, and tissue viscosity.
True
lateral gastrocnemius and soleus.
Typical overactive muscles accompanying foot and ankle impairment include the
medial gastrocnemius and medial hamstrings.
Typical underactive muscles accompanying foot and ankle impairment include the
True
Typically neuromuscular stretching involves the aid of a partner to provide a resistance to the active muscle contraction and passively stretch the joint into the new range of motion.`
Sternocleidomastoid, scalenes, levator scapulae, upper trapezius
Upon descent of the Overhead Squat test, a client demonstrates abnormal asymmetric shifting of the cervical spine. What combination of muscles might be overactive and/or underactive on right and/or left sides?
A postural distortion syndrome characterized by a forward head and rounded shoulders with upper extremity muscle imbalances.
Upper crossed syndrome
Usually characterized as having rounded shoulders and a forward head posture or improper scapulothoracic or glenohumeral kinematics during function movements.
Upper extremity movement impairment syndrome
Knowledge of results
Used after the completion of a movement to inform individuals about the outcome of their performance
False
Validity refers to the amount of agreement between successive measurements
True
Weakness in the hip abductor muscles, such as the gluteus medius, may result in synergistic dominance of the tensor fascia latae and consequently IT-band syndrome.
Increased scapular protraction
What altered joint motion is commonly displayed in an individual with upper crossed syndrome?
Piriformis, hip external rotators, and adductor magnus (oblique fibers)
What antagonists are potentially underactive if range of motion is limited?
Quadriceps and biceps femoris
What are potentially overactive muscles if strength is limited?
Adductor complex and hip flexor complex (TFL, iliopsoas, rectus femoris)
What are some potentially overactive muscles if strength is limited?
Iliopsoas, rectus femoris, adductor longus/brevis, and pectineus
What are some potentially overactive muscles if strength is limited?
Inhibit, Lengthen, Activate, Integrate
What are the four components of the Corrective Exercise Continuum?
Internal and external obliques, adductor complex, hip external rotators
What are the major muscle groups of the anterior oblique sub-system?
Erector spinae, thoracolumbar fascia, sacrotuberous ligament, biceps femoris, peroneus longus
What are the major muscle groups of the deep longitudinal sub-system?
Gluteus medius, tensor fascia latae, adductor complex, quadratus lomborum
What are the major muscle groups of the lateral sub-system?
Gastrocnemius and soleus
What are the primary muscles being assessed?
Latissimus dorsi, teres major, and teres minor
What are the primary muscles being assessed?
Iliacus and psoas major
What are the prime movers being assessed?
Semimembranosus and semitendinosus
What are the prime movers being assessed?
Shoulder external rotators (infraspinatus and teres minor)
What are the prime movers being assessed?
Physical readiness for activity General lifestyle information Medical History
What are the three main pieces of information a health and fitness professional should obtain from the health risk appraisal?
When a resistive force overcomes a muscle's developed tension
What does eccentric deceleration mean?
Decreases the stretch of the soleus
What does elevating the heels do during an Overhead Squat assessment?
Lunge exercise
What integrated dynamic movement is an immediate progression for a staggered stance exercise?
2 seconds isometric hold at end-range and 4 seconds eccentric action
What is the MOST appropriate repetition tempo during isolated strengthening exercises?
4 second eccentric and 2 second isometric
What is the appropriate repetition tempo when performing isolated strengthening?
Slow and controlled
What is the appropriate tempo while performing integrated dynamic movement exercises as a part of the Corrective Exercise Continuum?
Knee extension
What is the best knee joint action for optimal concentric recruitment of the quadriceps during the Standing Cable Quadriceps exercise?
Accelerates hip flexion, abduction, and internal rotation
What is the concentric function of tensor fascia latae?
Accelerates ankle dorsifl exion and inversion
What is the concentric function of the anterior tibialis?
Accelerates knee flexion and tibial external rotation
What is the concentric function of the biceps femoris (short head)?
Shoulder extension, adduction, and internal rotation
What is the concentric function of the latissimus dorsi?
Accelerates ankle plantar flexion and inversion
What is the concentric function of the posterior tibialis?
More than 75%
What is the correct estimated percentage of the American adult population that does not partake, on a daily basis, in 30 minutes of low-to-moderate physical activity?
Proprioception
What is the cumulative neural input from sensory afferents to the central nervous system?
Decelerates hip adduction and internal rotation
What is the eccentric function of the gluteus medius (posterior fibers)?
Decelerates shoulder extension, horizontal abduction, and external rotation
What is the eccentric function of the pectoralis major?
Decreases heart rate, Decreases blood pressure
What is the general effect of beta-blockers on heart rate and blood pressure?
Force-velocity curve Correct
What is the name of the hyperbolic relationship which shows that as the velocity of a concentric contraction increases, the developed tension decreases?
0° to -10°
What is the normal value when taking this measurement?
120°
What is the normal value when taking this measurement?
160°
What is the normal value when taking this measurement?
20°
What is the normal value when taking this measurement?
45°
What is the normal value when taking this measurement?
90°
What is the normal value when taking this measurement?
Low back arches
What is the primary movement compensation demonstrated during the gait assessment?
Shoulders elevate
What is the primary movement compensation demonstrated during the horizontal abduction test?
Knees move inward
What is the primary movement compensation demonstrated during the overhead squat assessment?
Low back arches
What is the primary movement compensation demonstrated during the pressing assessment?
Excessive forward lean
What is the primary movement compensation demonstrated during the pulling assessment?
Shoulders elevate
What is the primary movement compensation demonstrated during the pulling assessment?
Low back arches off wall
What is the primary movement compensation demonstrated during the shoulder flexion test?
Shoulders elevate
What is the primary movement compensation demonstrated during the shoulder internal rotation test?
Gastrocnemius
What is the primary muscle being addressed in the image below?
Latissimus dorsi
What is the primary muscle being addressed in the image below?
Peroneals
What is the primary muscle being addressed in the image below?
Piriformis
What is the primary muscle being addressed in the image below?
Upper trapezius
What is the primary muscle being addressed in the image below?
Biceps femoris
What is the primary muscle being stretched in the image below?
Gastrocnemius
What is the primary muscle being stretched in the image below?
Latissimus dorsi
What is the primary muscle being stretched in the image below?
Levator scapulae
What is the primary muscle being stretched in the image below?
Pectoralis major
What is the primary muscle being stretched in the image below?
Piriformis
What is the primary muscle being stretched in the image below?
Posterior deltoid
What is the primary muscle being stretched in the image below?
Soleus
What is the primary muscle being stretched in the image below?
Sternocleidomastoid
What is the primary muscle being stretched in the image below?
Upper trapezius
What is the primary muscle being stretched in the image below?
Adductors
What is the primary muscle(s) being addressed in the image below?
Hamstring complex
What is the primary muscle(s) being addressed in the image below?
Quadriceps
What is the primary muscle(s) being addressed in the image below?
Thoracic spine
What is the primary region being addressed in the image below?
Anterior tibialis
What is the prime mover being assessed?
Gluteus maximus
What is the prime mover being assessed?
Gluteus medius
What is the prime mover being assessed?
Posterior tibialis
What is the prime mover being assessed?
Rhomboids
What is the prime mover being assessed?
Altered reciprocal inhibition
What is the process by which a tight muscle diminishes neural drive and inhibits recruitment of its functional antagonist?
Synergistic dominance
What is the process whereby a synergist compensates for a prime mover to maintain force production?
Wall jumps → tuck jumps → long jumps → 180-degree jumps → single-leg hops → cutting maneuvers
What is the proper progression of jumping tasks from easiest to most difficult?
25% → 50% → 75% → 100%
What is the proper sequence of intensity when performing positional isometrics?
Design to help to determine if a person is ready to undertake low-to-moderate to high activity levels
What is the purpose and function of the Physical Activity Readiness Questionnaire?
To reeducate underactive tissue
What is the purpose of activation techniques within the Corrective Exercise Continuum?
Activate
What is the third phase of the Corrective Exercise Continuum?
Humeroulnar joint
What joint is a hinge joint and is the primary joint responsible for elbow flexion and extension?
Dorsiflexion of the talocrural joint
What joint motion is being assessed?
Extension of iliofemoral joint
What joint motion is being assessed?
External rotation of glenohumeral joint
What joint motion is being assessed?
External rotation of iliofemoral joint
What joint motion is being assessed?
Flexion of shoulder complex
What joint motion is being assessed?
Flexion of tibiofemoral joint
What joint motion is being assessed?
Internal rotation of glenohumeral joint
What joint motion is being assessed?
Internal rotation of iliofemoral joint
What joint motion is being assessed?
Bronchodilators
What medications are generally prescribed to correct or prevent bronchial smooth muscle constriction in individuals with asthma or other pulmonary diseases?
Extension, abduction, external rotation
What motions occur at the knee during lower extremity supination?
NMS adductor complex (straight knee)
What neuromuscular stretch (NMS) is being demonstrated in the image below?
NMS gastrocnemius/soleus complex
What neuromuscular stretch (NMS) is being demonstrated in the image below?
NMS hamstring complex
What neuromuscular stretch (NMS) is being demonstrated in the image below?
NMS hip flexor complex
What neuromuscular stretch (NMS) is being demonstrated in the image below?
NMS piriformis
What neuromuscular stretch (NMS) is being demonstrated in the image below?
Peroneals
What of the following muscle should receive SMR and is most likely overactive if the feet evert during the overhead Squat assessment?
Central
What part of the nervous system is designed to optimize muscle synergies?
70-75%
What percentage of ACL injuries are estimated to be non-contact?
70 to 75% are noncontact injuries
What percentage of ACL injuries are estimated to be noncontact?
33.8%
What percentage of the population is estimated to be obese?
Rounding of the shoulders Forward head
What postural compensation most likely results in an individual who sits for prolonged periods to perform computer work? (Select all that apply.)
Global muscular system
What system is predominantly responsible for movement and consists of more superficial musculature that originates from the pelvis to the rib cage, the lower extremities, or both?
Local musculature system
What system is responsible for the joint support system of the lumbo-pelvic-hip-complex (LPHC) and consists of muscles that originate and/or insert into the lumbar spine?
$39 billion
What the should pain estimated annual cost of
40% to 65%
What the shoulder impingement percentage estimated shoulder pain of
40%
What the shoulder pain persisting at least one year
External rotation of the feet
When assessing a client's Overhead Squat, which of the following is an indication of overactivity in the lateral gastrocnemius?
True
When the patella is not properly aligned within the femoral trochlea, the stress per unit area on the patellar cartilage increases owing to a smaller contact area between the patella and the trochlea.
Closed-packed position
When the shoulder joint surfaces are maximally fit, and the capsule and ligaments have the least ability to lengthen best
anteriorly rotating the pelvis
When there are imbalances in the deep longitudinal subsystem and the latissimus dorsi becomes overactive, it will create excessive lumbar extension by
Adductor magnus
Which adductor muscle has fibers that can concentrically accelerate extension of the femur?
quadruped arm/opposite leg
Which exercise would be a good activation exercise for someone with an exercise for someone with an excessive forward lean?
Patellofemoral joint
Which joint is comprised of the patella and femur?
Tibiofemoral joint
Which joint is comprised of the tibia and femur?
Davis's Law
Which law states that soft tissue will model along the lines of stress?
Third class levers
Which levers are the most common in the body and have the pull (effort) between the fulcrum and resistance?
Teres minor
Which muscle concentrically accelerates external rotation of the humerus?
Rectus femoris
Which muscle concentrically accelerates hip flexion and knee extension?
Rectus abdominis
Which muscle concentrically accelerates spinal flexion, lateral flexion, and rotation?
Teres major
Which muscle concentrically adducts, extends, and internally rotates the humerus?
Gluteus maximus
Which muscle concentrically produces extension of the hip, and a posterior tilt of the pelvis?
Gluteus medius (posterior fibers)
Which muscle eccentrically decelerates hip adduction, and internal rotation?
Teres major
Which muscle eccentrically decelerates humeral external rotation, abduction, and flexion?
Vastus medialis oblique
Which muscle eccentrically decelerates knee flexion?
Latissim
Which muscle eccentrically decelerates shoulder flexion, abduction, external rotation, and spinal flexion?
Rectus femoris
Which muscle is commonly tight in an individual with lower crossed syndrome?
Adductor complex
Which muscle is most likely overactive?
Erector spinae
Which muscle is most likely overactive?
Hip flexor complex
Which muscle is most likely overactive?
Latissimus dorsi
Which muscle is most likely overactive?
Levator scapulae
Which muscle is most likely overactive?
Upper trapezius
Which muscle is most likely overactive?
Gluteus maximus
Which muscle is most likely underactive?
Gluteus medius
Which muscle is most likely underactive?
Intrinsic core stabilizers
Which muscle is most likely underactive?
Lower trapezius
Which muscle is most likely underactive?
Middle and lower trapezius
Which muscle is most likely underactive?
Rhomboids
Which muscle is most likely underactive?
Rotator cuff
Which muscle is most likely underactive?
Iliopsoas
Which muscle is repeatedly placed in a shortened position during sitting?
Rhomboid and lower trapezius (opposite side of shift )
Which muscle is the MOST appropriate to activate through isolated strengthening if the head laterally flexes during the assessment process?
Sternocleidomastoid (left side)
Which muscle is the MOST appropriate to inhibit if the chin rotates to the right during the assessment process?
Scalene (side of shift )
Which muscle is the MOST appropriate to lengthen if the head laterally flexes during the assessment process?
Brachialis
Which muscle is the primary flexor of the elbow?
Gluteus medius
Which muscle is the primary frontal plane stabilizer of the knee complex?
Sartorius
Which muscle isometrically stabilizes the lumbo-pelvic-hip complex (LPHC) and knee
Latissimus dorsi
Which muscle may be tight/overactive when the low back arches when performing the shoulder flexion Test?
Later gastrocnemius
Which muscle should be inhibited using self-myofascial release techniques if the feet flatten?
Mid/Lower trapezius
Which muscle(s) concentrically accelerates scapular retraction and depression?
Erector spinae
Which muscle(s) concentrically extend the spine and anteriorly tilt the pelvis?
Deep neck flexors
Which muscle(s) would be most appropriate to activate via isolated strengthening if a client's head juts forward during the sit-up maneuver test?
Infraspinatus, teres minor, and posterior glenohumeral joint capsule
Which muscles and structures are being assessed?
Rhomboids, lower trapezius
Which muscles are lengthened, altering the normal scapulothoracic force-couple relationship when an individual exhibits a rounded shoulder posture?
Lengthen
Which of the following answers describes the second phase of the Corrective Exercise Continuum?
Adductor complex Biceps femoris (short head) Tensor fascia latae (TFL)
Which of the following are common overactive muscles of the lumbo-pelvic-hip complex for knee impairment? (Select all that apply.)
Erector spinae, thoracolumbar fascia, sacrotuberous ligament, biceps femoris
Which of the following are major soft tissue contributors to the deep longitudinal sub-system?
An increased Q-angle
Which of the following are risk factors for patellar tendinopathy in an individual involved in jumping sports?
Dorsiflexion, eversion, abduction
Which of the following combinations of joint motions occur at the foot/ankle during lower body pronation?
Advanced diabetes
Which of the following conditions is an absolute contraindication for self-myofascial release?
Renshaw cell
Which of the following contributes to a decrease in neuron excitability during static stretching?
Activation techniques
Which of the following corrective exercise techniques are used to reeducate underactive tissues?
Inhibit-hip flexor complex, Lengthen-hip flexor complex,Activate-gluteus maximus, Integrate-Ball Squat to Overhead Press
Which of the following corrective strategies is the most appropriate if a client's low back arches?
Inhibit-hamstring complex, Lengthen-hamstring complex, Actove-gluteus maximus, Intergrate-ball squat to overhead press
Which of the following corrective strategies is the most appropriate if a client's low back rounds?
Inhibit
Which of the following describes the first phase of the Corrective Exercise Continuum?
Ball Wall Squat with Overhead Press
Which of the following exercises best establishes intermuscular coordination for the gluteus maximus and erector spinae?
Wall Slides
Which of the following exercises best establishes intramuscular coordination for the gluteus medius?
Cutting Maneuvers
Which of the following exercises is most likely to help induce more muscle-dominant neuromusculoskeletal adaptations that help prepare an athlete for multidirectional movement?
Ball combo I with chin tuck
Which of the following exercises would be MOST appropriate if a client's head protrudes forward during the assessment process?
push-up Plus
Which of the following exercises would best activate the serratus anterior?
Tightness of the lateral ankle musculature
Which of the following impairments are most likely present if a client demonstrates excessive foot pronation and knee valgus?
Ball Wall Squat with Overhead Press
Which of the following integrated dynamic movements is most appropriate for a client exhibiting an excessive forward lean during the Overhead Squat assessment?
Prone Ball Triceps Extension with cobra
Which of the following integrated exercise would be best for intgrated tricep strengthening?
Standing Pull-down
Which of the following integrated exercises would be best for integrated biceps strengthening?
Squat to Row
Which of the following integrated exercises would best establish intermuscular coordination for the hip extensors and scapular stabilizers?
Hyperpronation of the foot
Which of the following is a common static malalignment associated with patellofemoral pain and ACL injury?
Osteoporosis
Which of the following is a contraindication for Self-Myofascial Release?
Rheumatoid arthritis of the affected joint
Which of the following is a contraindication to static stretching?
Longus colli
Which of the following is a deep neck flexor?
Infraspinatus
Which of the following is a muscle that is prone to lengthening?
Self-myofascial release
Which of the following is a self-induced compressive neuromyofascial release technique that is used to decrease overactivity in muscles?
Muscles will not be able to move if a joint is not able to move
Which of the following is a theoretical basis for performing inhibitory and lengthening techniques before isolated strengthening?
Isolated strengthening
Which of the following is a type of activation technique used in the Corrective Exercise Continuum?
Muscle tear of the muscle being strengthened
Which of the following is an absolute contraindication for isolated strength training?
Cross free leg over treated leg
Which of the following is an appropriate progression to increase pressure on soft tissue when foam rolling the calves on the floor?
Ball wall squat → step-up → lunge → single-leg squat
Which of the following is an appropriate progression when using integrated dynamic movement?
The effect of muscle groups moving together to produce movement around a joint
Which of the following is an example of a force-couple relationship?
Side shuffling
Which of the following is an example of a predominantly frontal plane movement?
Climbing stairs
Which of the following is an example of a predominantly sagittal plane movement?
Radioulnar supination
Which of the following is an example of a predominantly transverse plane movement?
Rounded shoulders and forward head posture
Which of the following is an example of a static malalignment?
Standing Cable External Rotation
Which of the following is an example of an activation (isolated strengthening) technique?
Elbow Extension with Shoulder Flexed
Which of the following is an example of an isolated strengthening exercise for the elbow and wrist?
Wall slides
Which of the following is an example of an isolated strengthening exercise for the hip?
Side iso-abs
Which of the following is an example of an isolated strengthening exercise for the intrinsic core stabilizers?
Standing cable external rotation
Which of the following is an example of an isolated strengthening exercise for the shoulder?
Quadruped Arm/Opposite Leg Raise
Which of the following is an example of an isolated strengthening exercise?
optimal length-tension relationships
Which of the following is necessary for actin and myosin filaments in the sarcomere to have the greatest degress of overlap?
Ankle sprains
Which of the following is reported to be the most common sports-related injury?
Integrate
Which of the following is the fourth phase of the Corrective Exercise Continuum?
Integration techniques
Which of the following is the last component of the Corrective Exercise Continuum?
Medial gastrocnemius
Which of the following is the most appropriate isolated strengthening exercise for a client that demonstrates excessive lower extremity pronation?
Towel Scrunches
Which of the following is the most appropriate isolated strengthening exercise for a client that demonstrates excessive lower extremity pronation?
An alternating leg exercise
Which of the following is the most appropriate, immediate progression for a two-legged exercise with minimal challenge to stability?
Pain at the bottom of heel
Which of the following is the most common symptom of plantar fasciitis?
Star balance excursion
Which of the following movement assessments is a transitional assessment?
Low back arching Arms fall forward Excessive forward lean
Which of the following movement compensations can be observed from the lateral view while performing the Overhead Squat assessment? (Select all that apply.)
Side shuffling
Which of the following movements is predominately performed in the frontal plane?
Hip flexors
Which of the following muscle(s) would be appropriate to strengthen (using isolated strengthening exercises) for the compensation of Low Back Rounds?
Vastus medialis oblique (VMO) Gluteus medius Gluteus maximus
Which of the following muscles are common underactive muscles of the LPHC for knee impairment? (Select all that apply.)
Erector spinae Latissimus dorsi
Which of the following muscles are most likely overactive when a client exhibits excessive lumbar spinal extension during the Overhead Squat assessment? (Select all that apply.)
Latissimus dorsi
Which of the following muscles assists in stabilizing both the pelvis and the shoulder?
Anterior tibialis
Which of the following muscles concentrically accelerates ankle dorsiflexion and inversion?
Rectus femoris Psoas Tensor fascia latae (TFL)
Which of the following muscles concentrically flexes the hip? (Select all that apply.)
Lateral gastrocnemius
Which of the following muscles eccentrically decelerates ankle dorsiflexion, internal rotation of the lower leg, and knee extension?
Gluteus maximus
Which of the following muscles is an antagonist to the psoas during hip flexion?
Pectorals Sternocleidomastoid
Which of the following muscles oftentimes compensates (synergistic dominance) for the inability to maintain an upright cervical spine position? (Select all that apply.)
Gluteus maximus
Which of the following muscles would be the most appropriate to activate for the compensation of low-back rounds during the overhead Squat assessment?
Hamstrings
Which of the following muscles would become synergistically dominant when the gluteus maximus lacks the ability for neural recruitment and force production to properly perform hip extension during functional movements?
Gastrocnemius (opposite side of shift)
Which of the following muscles would receive self-myofascial release for an asymmetrical weight shift that is observed during an Overhead Squat test?
Upper crossed syndrome Lower crossed syndrome Pronation distortion syndrome
Which of the following postural distortion patterns were identified by Janda? (Select all that apply)
Interstitial receptors
Which of the following receptors have been shown to have autonomic functions within the body?
Ruffini endings
Which of the following sensory receptors can cause a muscle to relax when excited?
Posterior Oblique Subsystem
Which of the following subsystems transfers forces that are summated from the muscle's transverse plane orientation to propulsion in the sagittal plane, as occurs during walking or running?
Static stretching
Which of the following techniques allows for relaxation and simultaneous elongation of a muscle?
Motor control
Which of the following terms describes the process by which the central nervous system integrates sensory information with previous experiences to produce a motor response?
Step-up to Balance
Which of the following would be the best integrated dynamic Movement for foot and ankle impairments?
Inhibit
Which phase of the Corrective Exercise Continuum is used to release tension or decrease activity of overactive neuro myofascial tissue of the body?
Frontal plane
Which plane of motion bisects the body into front and back halves, and consists of primarily adduction and abduction movements?
Transverse plane
Which plane of motion bisects the body into top and bottom halves, and consists of primarily rotational movements?
Sagittal plane
Which plane of motion consists of primarily flexion and extension movements?
Pronation distortion syndrome
Which postural distortion pattern is characterized by excessive foot pronation (flat feet), knee flexion, internal rotation, and adduction (knock-kneed)?
Lower crossed syndrome
Which postural distortion pattern is characterized by increased lumbar lordosis and an anterior pelvic tilt?
Upper crossed syndrome
Which postural distortion pattern is characterized by rounded shoulders and a forward head posture?
Lower crossed syndrome
Which postural distortion pattern is demonstrated in the image above?
Pronation distortion syndrome
Which postural distortion pattern is demonstrated in the image above?
Upper crossed syndrome
Which postural distortion pattern is demonstrated in the image above?
Rectus femoris
Which quadriceps muscle concentrically flexes the hip and extends the knee?
Posterior oblique sub-system
Which sub-system works synergistically with the deep longitudinal sub-system and consists of the gluteus maximus, thoracolumbar fascia, and contralateral latissimus dorsi?
Lateral subsystem
Which subsystem consists of force-couple relationships that primarily control the pelvis and femur in the frontal plane during single-leg functional movements such as gait, lunges, or stair climbing?
Talus Calcaneus
Which the following bones comprise the subtalar joint? (Select all that apply.)
To understand how the client will respond to exercise
Why is it important to be aware of what medications are taken by a client?
Capsule and ligaments have the least ability to lengthen
Why is the Behind the Neck Pulldown believed to place the shoulder in a closed-pack position?
Intramuscular coordination
With optimal length-tension relationships, subsequent use of corrective activation and/or integration strengthening exercises will help ensure an increase in which of the following?
True
Work (computer) stations both at home and at the office frequently contribute to neck and arm dysfunction
rotator cuff
Working with the arms overhead for long periods (such as painting) may lead to shoulder soreness that could be the result of tightness in the latissimus dorsi and pectorals and weakness in the
Wall jumps
__________ __________ could be used to target ligament dominance because this low-to-moderate-intensity jump movement does not go through deep knee flexion angles.
Lateral epicondylitis
______________ is the most prevalent elbow disorder characterized by pain slightly distal to the lateral epicondyle.
Supination
______________________ is a multiplanar, synchronized joint motion that occurs with concentric muscle function.
Pronation
______________________ is a multiplanar, synchronized joint motion that occurs with eccentric muscle function.
The axis is the center of the goniometer that is attached to the body. This part of the goniometer will be placed on the stable, nonmoving limb or body segment that forms the jointline (or axis of rotation for the joint).
axis
external oblique (opposite side of stance leg).
b. external oblique (opposite side of stance leg). Correct
subacromial impingement syndrome.
common diagnosis broadly defined as compression of the structures that run beneath the coracoacromial arch is known as:
Ext
during the singl-leg squat assessment, the compensation of "outward torso rotation" is mostly attributed to overactivity of which muscle?
21%
what the shoulder pain general population
Posterior tibialis
which muscle concentrically accelerate ankle inversion and ankle plantar flexion?
Biceps femoris (short head)
which muscle should be inhibited using self-myofacial release techniques if the feet torn out?
core stabilizers
which of the following muscles would be the most appropriate to activate for the impairment of "low-back sags" during the push-up assessment?