Ch. 13:

Which ADL would be most likely to involve the hip hinge? A. Getting in and out of the car B. Cleaning C. Raking leaves D. Moving a grocery cart

Cleaning

Which individual listed would be unlikely to use high levels of Maximal Strength Training of the OPT model? A. Powerlifter B. Cross-country runner C. Olympic weightlifter D. Avid resistance trainer

Cross-country runner

Which of the following factors is not present when a client is making a transition to the Power Phase of the OPT model? A. Adequate joint stability B. Power exercise familiarity C. Deconditioning D. Adequate core stability

Deconditioning

Which of the following options is not a benefit to all people who use balance training in their programming? A. Reduced risk of ankle sprains B. Decreased agility-based outcomes in athletes C. Reduced risk of falls D. Improved proprioception or body awareness

Decreased agility-based outcomes in athletes

Which exercise would be most appropriate for the power movement of Phase 5 (Power Training) superset? A. Front medicine ball oblique throw B. Dumbbell shoulder press C. Lat pulldown D. Stability ball push-up

Front medicine ball oblique throw

What parameter of Muscular Development Training would be most associated with this style of training? A. Growth and volume B. Strength and stabilization C. Growth and stabilization D. Strength and volume

Growth and volume

Training to enhance the size of muscle, or an increase in muscle mass, is an example of which improvement of the body? A. Muscle power B. Muscle hypertrophy C. Muscle endurance D. Muscle strength

Muscle hypertrophy

Which factor will be reduced through training/exercising with correct posture? A. Flexibility B. Physical and mental well-being C. Muscle imbalances D. Cardiorespiratory fitness

Muscle imbalances

Which phase of training would be the best option for someone who is looking to improve their physique in a way similar to that of a bodybuilder? A. Stabilization Endurance Training B. Power Training C. Muscular Development Training D. Maximal Strength Training

Muscular Development Training

Which of the following parts of the body is not subject to increases in density through resistance training? A. Heart B. Bone C. Soft tissue D. Nerves

Nerves

According to the OPT model, an integrated program that is planned correctly will not include which of the following factors for training? A. Core B. Rehabilitation C. Plyometrics D. Resistance training

Rehabilitation

Which of the following examples of training exercises is not a form of cardiorespiratory fitness? A. Resistance training B. Sports competition C. Jogging/running D. Rowing

Resistance training

Which exercise would be most appropriate for a maximal strength movement in Phase 4 (Maximal Strength Training? A. Squat jump B. Single-leg dumbbell biceps curl to shoulder press C. Stability ball push-up D. Shoulder/military press

Shoulder/military press

Posture uses which anatomical landmark in comparison to other positions of the body? A. Spine B. Ankles C. Knees D. Shoulders

Spine

Which phase of training would a person who just completed a Muscular Development Training program want to go back to for some corrective assistance? A. Strength Endurance Training B. Power Training C. Stabilization Endurance Training D. Maximal Strength Training

Stabilization Endurance Training

Which synergist would assist the upper-body pectoral muscles to enhance chest stabilization, strength, or power? A. Biceps brachii B. Quadriceps C. Latissimus dorsi D. Triceps brachii

Triceps brachii

Of the following individuals, who would be the most suitable for being programmed SAQ (speed, agility, and quickness) exercises/movement? A. A client who has been training 2 months with some improvements in strength B. A client who has been training for 1 month with adequate strength C. A client who has been exercising for 4 months with some strength D. An overweight client with adequate strength

A client who has been training for 1 month with adequate strength

What would be the back-squat volume for a client who has completed 10 sets of 3 repetitions at 225 pounds? A. 6,750 pounds B. 2,250 pounds C. 675 pounds D. 6,750 reps

6,750 pounds

Which benefit listed is not correct regarding resistance training? A. A decrease in heart rate/pulse at rest B. A reduction in blood pressure at rest C. A decrease in metabolic rate D. Increased hypertrophy (size increase) of muscle fibers

A decrease in metabolic rate

What term would be used to describe the starting point of an individuals fitness level directly after an assessment has been conducted? A. Set point B. Baseline value C. Transformation phase D. Action phase

Baseline value

Which pressing exercise would be appropriate for someone who has high levels of upper-body strength but has no equipment because they are traveling? A. Leg press B. Chin-ups C. Handstand push-up D. Sit-ups

Handstand push-up

Which benefit will positively affect the body through integrated training? A. Improved sleep B. Decreased hormonal function C. Decreased fat loss D. Increased rate of power decline

Improved sleep

Implementing exercise concepts like core, balance, and agility training with resistance training methods indicates what style of training? A. Integrated training B. Isolated training C. Circuit training D. Hypertrophy training

Integrated training

What phase of the OPT model aims to increase growth of muscles to maximal levels? A. Stabilization Endurance B. Strength Endurance C. Maximal Strength D. Muscular Development

Maximal Strength

Besides Power Training, which phase of training would be the best option for someone who is attempting to improve their Olympic weightlifting? A. Muscular Development Training B. Maximal Strength Training C. Stabilization Endurance Training D. Strength Endurance Training

Maximal Strength Training

What phase of the OPT model aims to maximize prime-mover strength through the lifting of heavy loads? A. Strength Endurance Training B. Maximal Strength Training C. Muscular Development Training D. Stabilization Endurance Training

Maximal Strength Training

For a fitness professional using the OPT model, the goal of the Stabilization Endurance phase is to focus on which of the following aspects? A. Movement quantity B. Movement quality C. Movement intensity D. Movement speed

Movement quality

Which of the following would not be an example of core musculature to stabilize the trunk and pelvis? A. Obliques B. Quadratus lumborum C. Gluteal complex D. Pectoral group

Pectoral group

Which predominant anatomical position of muscle groups would be enhanced by using pulling motions? A. Posterior B. Anterior C. Superior D. Lateral

Posterior

In which phase of training would a person want to spend more time if they were looking to become better at beach volleyball and already has adequate leg strength? A. Stabilization Endurance Training B. Strength Endurance Training C. Muscular Development Training D. Power Training

Power Training

What phase of the OPT model aims to increase maximal strength and rate of force production? A. Power Training B. Stabilization Endurance Training C. Strength Endurance Training D. Muscular Development Training

Power Training

Why might range of motion (ROM) be limited for a client? A. Laxity of a joint B. Prime-mover relaxation C. Stabilizer muscle relaxation D. Previous injury

Previous injury

The body can adapt to new demands while becoming stronger and more resilient through which exercise programming approach? A. SAID principle B. This principle requires specific movements to create specific changes. C. Progressive overload D. Systematic approach

Progressive overload

Which muscle group/complex is a prime mover for squatting motions? A. Hamstrings B. Sartorius C. Quadriceps D. Adductor complex

Quadriceps

Which of the following is not a skill-related concept that would enhance core training? A. Agility B. Balance C. Quickness D. Coordination

Quickness

Which of the following options would be the correct superset for back exercises during Phase 2 of the OPT model? A. Stability ball dumbbell rows followed by bench press B. Seated cable row followed by single-leg squat C. Seated cable row followed by lat pulldown D. Seated cable row followed by stability ball dumbbell row

Seated cable row followed by stability ball dumbbell row

Programming exercises that are too advanced or physically demanding can have a lasting effect on which of the client's emotional considerations? A. Self-efficacy B. Resilience C. Self-esteem D. Self-image

Self-efficacy

Through an integrated and systematic approach, which order of phases of training is correct? A. Stabilization Endurance, Strength Endurance, Muscular Development, Maximal Strength, and Power B. Strength Endurance, Stabilization Endurance, Maximal Strength, Muscular Development, and Power C. Muscular Development, Power, Strength Endurance, Stabilization Endurance, and Maximal Strength D. Stabilization Endurance, Muscular Development, Power, Maximal Strength, and Strength Endurance

Stabilization Endurance, Strength Endurance, Muscular Development, Maximal Strength, and Power

What phase of the OPT model aims to enhance stabilization endurance and simultaneously increase prime-mover strength? A. Strength Endurance B. Stabilization Endurance C. Maximal Strength D. Power

Strength Endurance

Which phase of training would be most appropriate for a beginner who has had previous experience within the last few months? A. Strength Endurance Training B. Power Training C. Maximal Strength Training D. Stabilization Endurance Training

Strength Endurance Training

What plyometric term relates to a rapid eccentric motion followed by an explosive concentric motion? A. Stretch-shortening cycle B. Stretching phase C. Explosive-shortening phase D. Muscular-power phase

Stretch-shortening cycle