ISSA Corrective Exercise Quizes

What is the minimum number of times a client should perform a corrective exercise each day until the problem is resolved?

1-2

To what position should the arms be lifted during the Y raise on a Swiss ball?

10 and 2 o'clock

How many different movements can the shoulder girdle perform?

14

How many bones are in the human body?

206

What is the minimum amount of dorsiflexion the ankles should be able to achieve during a squat?

20°

When assessing ankle dorsiflexion, correctives should be recommended when a client has less than _____ degrees of range of motion.

20°

How many vertebrae within the vertebral (spinal) column can move independently?

24

How many degrees of freedom does the glenohumeral joint have?

3

How many joint(s) form the elbow region?

3

How many systems work together to maintain a person's sense of balance?

3

Which of the following angles of shoulder abduction is least stable for the glenohumeral joint?

30° (Wrong)

How many pairs of spinal nerves connect to the spinal cord?

31

How many primary movements can the scapulothoracic region perform?

6

Which of the following is closest to the estimated number of muscles in the human body?

650

According to Thomas Myers, how many categories of fascial lines are in the human body?

7

When assessing the big toe, a client would need to stretch the toe if he/she has less than _____ degrees of range of motion.

70°

What is the maximum number of weeks that a client should be cleared for exercise by a physician before working with you?

8

What is the normal range of cervical rotation to each side?

80°

Which of the following is not a critical event for the concentric phase of a one-arm shoulder press?

8° of lateral trunk flexion

Anterior pelvic tilt is generally defined as which of the following?

>5° of anterior tilt for males, and >10° for females

Optimal movement requires:

A balance of mobility and stability

For many non-athlete clients, what is the deepest squat required for work or home?

A depth to the height of a standard chair, approximately 17"

A meaningful movement is known as:

A movement that's essential to a person's life or sport

When a client is a diaphragmatic breather, which area of the trunk expands most during inhalation?

Abdominal region

Which of the following hip muscles are typically weak/underactive in people of all ages?

Abductors

Which neurotransmitter is released at the neuromuscular junction?

Acetylcholine

What is the type of pain that lasts for a few days or a few weeks?

Acute pain

When the feet overly pronate, what compensatory actions occur at the hips?

Adduction/internal rotation

Which of the following situations is stretching, foam rolling and soft tissue interventions most appropriate?

After an injury when the tissues have been damaged

Which action(s) can the gluteus maximus perform?

All of the above

Which client should fill out the 2015 PAR-Q+ before training with you?

All of the above

Which movement plane(s) should be the focus during a movement analysis?

All of the above

An important component of sleep is to:

Allow CSF to flush out waste products

Which of the following is a common compensation you'll see during the wall elbow walk?

An elevated ribcage

The reference point for all locations within the human body is known as the:

Anatomical position

Where does the spinal cord end?

Around lumbar vertebrae 1 or 2 (L1 or L2)

How many reps of an exercise should your client perform during a movement analysis?

As many reps as necessary to consider all planes of movement

Sensory information is carried within:

Ascending tracts

When should you measure the knee flexion angle that's necessary to stand from a chair?

At the moment when the client's hips are about to elevate from the chair

When a client feels a sense of control and independence it's known as:

Autonomy

What are the three components that make up the ABCs of motivation?

Autonomy, belonging, competence

The ribcage is part of which skeleton?

Axial skeleton

What is the "transmitter" portion of a neuron that relays a signal?

Axon

Why is it important for the sacroiliac (SI) joints to be strong and stable?

Because high forces transfer through the SI joints during many movements

Why should your client be able to bear down correctly before performing an exercise?

Because it increases trunk stability

Why is the scapulothoracic region not considered a functional joint?

Because it lacks ligamentous connections

During the early stages of the ball wall push with hip hinge corrective, why is a large Swiss ball used as the contact point?

Because it requires less shoulder stability than a smaller ball

Why do most people have poor motor control within their feet?

Because they don't consistently perform fine-motor tasks with their feet

Why does activation of the lats increase spinal stability and abdominal activation?

Because they insert into the thoracolumbar fascia in the low back

In order to stretch the left upper trapezius, where should your client's left hand be placed?

Behind the low back

The need to feel accepted and connected with others is known as:

Belonging

What is a primary function of interneurons during movement?

Block lower motor neuron activity (wrong)

How do you know if an exercise is being performed correctly?

Both A and B

How is synaptic strength at the neuromuscular junction enhanced?

Both A and B

Iliotibial band syndrome is often associated with which of the following?

Both A and B

Skeletal muscle is a contractile tissue responsible for:

Both A and B

The reason(s) why a tall athlete commonly has more problems performing a full squat is/are due to:

Both A and B

What is the purpose of having your client perform a chin tuck or "double chin?"

Both A and B

What negative effect(s) are related to performing a squat when using a knee strategy?

Both A and B

What purpose(s) does the LEFS and UEFI serve?

Both A and B

When selecting an exercise for a client, it should be:

Both A and B

When should a client take more rest between sets?

Both A and B

Why is it important for your clients to avoid poor lifting form?

Both A and B

When a muscle is quickly stretched, which of the following receptors is activated?

Both A and B (wrong)

During closed-loop motor control, which structure does not send information to the cerebellum?

Brainstem

Poor posture can impair which of the following actions?

Breathing Nerve transmission Joint mechanics

What is the "integrator" part of a neuron that determines if there's enough information to create an action potential?

Cell body

Center of mass is also known as what?

Center of gravity

During closed-loop motor control, sensory feedback is first sent to which brain structures?

Cerebellum and sensory cortex

Which of the following professionals is not trained to work with people that have medical pain?

Certified personal trainer

Motor learning is a process that:

Changes areas of the motor cortex and strengthens synapses

Discomfort in a joint that lasts three months is what type of pain?

Chronic pain

Why does closed-loop motor control take longer to produce a movement than open-loop motor control?

Closed-loop motor control requires sensory feedback

From the anatomical position, a muscle's origin is the position:

Closest to the head

Which of the following is not a function of the cerebellum?

Compares two copies of a motor program from the motor cortex (wrong)

An elbow flare during a biceps curl is known as a:

Compensation

Setting small, attainable goals in each corrective exercise session helps build your client's sense of:

Competence

The need to feel capable of doing something successfully is known as:

Competence

Research demonstrates that giving your clients an external focus during an exercise is most effective for enhancing which type of movement?

Complex

Your client Sarah is a foodie and frequently goes to restaurants. If you ask her for advice on which restaurant to take your significant other, you're helping to build her feeling of:

Confidence

In order to answer the question "What did I actually see?" during a movement analysis, you should:

Consider if the critical events were met

The number of sets you should have a client perform for a specific exercise should increase as long as his/her movement quality:

Continues to increase

What are the primary functions of the cerebellum for maintaining a person's sense of balance?

Control of posture and gait

Which area of the brain receives input from the visual system?

Cortex

Which term describes a position that's toward the top of the head?

Cranial

Elbow flexion during the concentric phase of a biceps curl is an example of a:

Critical event

The actions that are necessary to perform an exercise correctly are known as:

Critical events

Which of the following is a benefit of activating the hips' external rotators and abductors?

Decreased tension in the IT band

When your client performs a squat on an unstable surface that's new to him/her, how does it affect his/her squat depth?

Decreases depth

What is the primary function of a Golgi Tendon Organ?

Detect changes in muscle tension

The number of sets and reps a client should perform when learning a new movement is:

Determined on a case-by-case basis

The primary roles of skeletal muscle are to:

Develop tension and move joints (Wrong)

Movement of a limb in a specific direction is referred to as its:

Direction of rotation

Which of the following is not a function of the cerebellum?

Directly control lower motor neurons

Which of the following is not a function of the sensory cortex during movement?

Directly increases muscle tension

What is the first step of a movement analysis?

Divide the exercise into concentric and eccentric phases

The process of writing down all the important things you see during a movement analysis is known as:

Documentation

It's important to know your client's outcome goal because it:

Drives the client's behavior

How can you quickly determine if you client is a "chest breather?"

During deep inhalation, the chest expands and abdomen pulls inward

During the lowering phase of a biceps curl, the elbow flexors are performing which type of muscle action?

Eccentric action

When a person frequently practices a movement, the area of the motor cortex devoted to that movement will:

Enlarge

How often should your client fill out the LEFS or UEFI?

Every 4 weeks

Which of the following muscles extends the big toe?

Extensor hallucis longus

Instructing a client to "smash the bottom of your shoes into the floor" at the top of a squat to promote hip extension is what type of cue?

External

Cueing a client to push the dumbbell closer to the ceiling during an overhead press helps her achieve what type of focus?

External focus

Placing a mini-band around a client's lower thighs during a squat helps her achieve what type of focus?

External focus

Movement between two adjacent vertebrae is made possible by what?

Facet joints

Each bundle of skeletal muscle fibers, covered by a perimysium, is called a:

Fascicle

At the bottom of a squat, posterior pelvic tilt pairs with what action of the lumbar spine?

Flexion

Hip abduction and adduction occur in which plane?

Frontal

In order to properly perform the stretch for the right peroneals, how should you instruct your client to hold his/her right knee joint?

Fully extended

What is the final step when preparing for the first corrective exercise training session with a client?

Gather quantifiable functional data

What problem occurs when a client's weight shifts toward the toes during a lateral step with mini-band?

Glute activation decreases

The lower-crossed syndrome, described by Janda, is associated with weakness/inhibition of which two muscle groups?

Glutes and abdominals

What is the largest muscle in the human body?

Gluteus maximus

Which of the following muscles plays a key role for keeping the knees directly above the feet, and avoiding knee valgus, while running, jumping or squatting?

Gluteus medius

Your client performs a single-leg hip thrust for the first time. Which muscle commonly cramps when the exercise is new to the person?

Hamstrings

Hip dysplasia can lead to which of the following?

Hip pain Hip arthritis Hip dislocations

Which of the following movements is not associated with the cervical spine?

Horizontal adduction

Frequently choosing exercises that are beyond a client's capacity will often:

Impair motor learning

When using a cable or exercise band, the direction of resistance is always:

In the direction the cable or band is pulling

When a client learns to do an exercise correctly, the first progression should be to:

Increase the load

What is the purpose of instructing your client to place her right fingertips against her right glute during the right-legged hip thrust?

Increase the mind-muscle link to the right glute

What is a primary benefit of increasing stability within the trunk and pelvis?

Increased mobility in the hips and shoulders

What benefit(s) does diaphragmatic breathing provide?

Increased oxygen intake to the blood stream Higher intra-abdominal pressure Better alignment of the ribcage over the pelvis

Which of the following is a reason why the rear foot is elevated during the hip flexors contract-relax stretch?

Increased stretch of the rectus femoris

It's important to discuss a performance goal before the initial performance assessment in case you need to:

Influence your client's expectations of what's realistic

Which of the following is not a function of the basal ganglia?

Inhibit lower motor neurons

Your client's right elbow flares during the concentric phase of a biceps curl. Which of the following provides an external focus for your client to correct the problem?

Instruct the client to "smash his shirt" with his right elbow during the curl

Instructing a client to "squeeze the glutes" at the top of a deadlift is what type of cue?

Internal

An exercise that requires movement at only one joint is known as an:

Isolation exercise

What is a primary benefit of an isolation exercise?

It can improve the client's mind-muscle link

What is the primary side effect of the open scissors syndrome?

It decreases intra-abdominal pressure

What is the primary disadvantage of the bony structures that form the glenohumeral joint?

It is inherently unstable

What does it mean when an outcome measure has been shown to be reliable?

It is useful in a variety of populations

What does it mean when an outcome measure has been shown to be valid?

It meets the standards of the scientific method

Which of the following is a problem associated with a loss of lumbopelvic control during a squat or deadlift?

It reduces spinal stability

When a client lacks dorsiflexion, what compensation occurs at the trunk during a squat?

It shifts excessively forward

The correct combination of motivation, feedback and capacity are known as the:

Just right challenge

If the client has shoulder pain at 140° of shoulder flexion, at which angle should he hold his arm during the scapular activation drill?

Just short of 140°, without pain

Which is the largest joint in the human body?

Knee

Which of the following regions is poor motor control least likely to be a problem during a squat or deadlift?

Knee

Restoring motor control to the feet can reduce pain and strain to which of the following regions?

Knees Hips Hips

Giving your client feedback immediately after a set is known as:

Knowledge of results

Which of the following is not an external rotator of the glenohumeral joint?

Latissimus dorsi

Which of the following muscles does not elevate the scapula?

Latissimus dorsi

A lack of big toe extension causes a chain of compensatory events that impair alignment and performance throughout the:

Legs Hips Pelvis

When a client is attempting to learn a new movement and is struggling with the correct technique, what is the ideal strategy?

Let the client perform a few faulty reps with a light load

Which term describes a long lasting increase in synaptic strength?

Long-term potentiation

If your client's feet roll excessively outward during a squat with mini-band, which of the following cues should you use to correct it?

Maintain ground contact with the base of each big toe

Which of the following is not part of creating a meaningful experience for your clients during each corrective exercise session?

Making sure the workout doesn't change regardless of what the client says

What is the type of pain that requires intervention from a health care professional?

Medical pain

When the score of the LEFS or UEFI changes enough for the client to notice a difference it's known as the:

Minimum detectable change

Changes to soft tissue and motor programs typically takes how long to accomplish?

Months

To promote motor learning, what is the recommended way to approach sets and reps for the client?

More sets of fewer reps

It's important to avoid frustrating a client in order to keep him/her feeling:

Motivated

Which of the following is not a function required for the coordination of movement?

Motor control (Wrong)

Descending tracts originate from what two areas of the brain?

Motor cortex and brainstem

The type of feedback you give can have a significant impact on the client's:

Motor learning

Research demonstrates that giving your client an external focus during complex movements helps improve:

Motor learning and performance

Which type of nerve only carries information away from the spinal cord to innervate muscle?

Motor nerve

What is the name of the cluster of cell bodies, from lower motor neurons, that are contained within the spinal cord?

Motor neuron pool

The movement pattern developed through practice is known as a:

Motor program

Which term describes how a movement is automatically produced by the brain?

Motor program

What is the type of pain that's caused by a lack of strength, mobility or motor control?

Movement pain

Throwing a baseball is which type of motion?

Multiplanar

The brain receives sensory information from which of the following two structures that are contained within muscles and tendons?

Muscle spindles and Golgi tendon organs

If a client lacks mobility in the right shoulder, which muscles should you activate first, given that proximal stability creates distal mobility?

Muscles within the trunk and pelvis

What structural component of white matter gives it a whitish appearance?

Myelin

What two types of cells make up the nervous system?

Neurons and glia

The brain's ability to change its structure and function is known as:

Neuroplasticity

The first 30° of arm elevation requires how many degrees of upward rotation from the scapula?

None of the above

New bone material is formed by what?

Osteoblasts

A female client with knee discomfort hires you so she can return to hiking. What type of goal is she seeking?

Outcome goal

Everything you do during a corrective exercise session should be linked to your client's:

Outcome goal

The Pain Intensity Measurement (PIM) scale is an example of what type of measure?

Outcome measure

If your client has a wrist injury, how should you modify the downward dog exercise?

Perform it with the elbows resting on the ground instead of the palms

Reducing a client's pain from 6/10 to 2/10 during an exercise is what type of goal?

Performance goal

Which type of goal should be measurable, specific and realistic?

Performance goal

Overly pronated feet cause which of the following muscles to become shortened/stiff?

Peroneals

The amount of motivation you give a client should depend on his/her:

Personality

The strong connective tissue on the bottom of each foot is the:

Plantar aponeurosis

Which of the following is a cause of scapular winging?

Poor eccentric control of the scapulothoracic region

What is the most common reason why people can't perform a single-joint exercise correctly, assuming the load is light?

Poor motor control

Stiffness in an undamaged muscle is often due to:

Poor stability at an adjacent joint

When the hamstrings are stiff/short, what compensation occurs at the pelvis?

Posterior pelvic tilt

Which of the following compensations, observed during a postural assessment, is most likely to benefit from hamstring stretches?

Posterior pelvic tilt?

An overly pronated foot is due to poor activation of which muscle?

Posterior tibialis

What are two types of sensory feedback that fascia can provide?

Proprioception and pain

When the nervous system creates excess tension in a muscle to guard against further damage it's known as:

Protective tension

Which term describes a position that's close to the trunk?

Proximal

Which of the following is typically not an underactive muscle within the trunk?

Psoas

The type of information that can be measured or counted is known as:

Quantifiable data

Which of the following is not a function of skeletal muscle?

Recruitment actions

If a client experiences new pain during a workout, but you're pretty certain it's not a medical problem, what should you do if you're a personal trainer?

Refer to a medical professional

Which of the following is not a quality of a functional exercise?

Requires movement at only one joint

What are the two primary goals of a corrective exercise program?

Restore a client's functional capacity and eliminate pain during any movement

The right tensor fascia latae (TFL) often becomes overactive and stiff due to weakness of which muscle?

Right gluteus medius

Which plane divides the body into left and right segments and is associated with flexion and extension movements?

Sagittal

Which of the following is an objective of arm elevation?

Scapulothoracic stability and mobility Glenohumeral stability and mobility Trunk stability

Which type of posture should your client demonstrate proper diaphragmatic breathing in before he/she performs any exercise?

Seated

Which of the following muscles does not extend the knee?

Semitendinosus

What is the primary function of muscle spindles?

Sense changes in muscle length

What is the primary function of Golgi tendon organs?

Sense changes in muscle tension

The feeling of being stable is known as:

Sense of balance

Which of the following is not a way the body maintains its sense of balance?

Sensory feedback from the auditory system

During the quadruped t-spine rotation, what muscle is being engaged in the shoulder of the arm that's resting on the floor?

Serratus anterior

Which of the following compensations is not identified during the modified Thomas Test?

Shortening of the hamstrings

What is the most common compensation seen during the sphinx with reach drill?

Shoulder shrug on the side of the supporting arm

Why is it beneficial to perform corrective exercises that target many additional muscle groups?

So the client will get a challenging workout while correcting imbalances

Which division of the peripheral nervous system is responsible for producing voluntary movements?

Somatic nervous system

During which stage of an overuse injury does a client experience pain during physical activity without restricting his/her performance?

Stage 2

If a client has knee discomfort when climbing stairs, what would be an appropriate exercise to analyze during your first training session that mimics the same movement pattern?

Step up

Which joint within the shoulder complex attaches directly to the ribcage?

Sternoclavicular

Which of the following can impair a person's squat depth?

Stiff hip joint capsule

Which of the following could be the cause of poor mobility in the active straight leg raise assessment?

Stiffness of the IT band?

During the pectoralis major length assessment, your client is able to completely rest his elbows, wrist, and posterior hands on the floor. However, he feels stretch tension in his right pectoralis major while in the assessment position. What does this indicate about the right pectorals?

Stiffness/shortening that should be corrected

When lifting free weights, the direction of resistance is always:

Straight down to the earth

Which of the following muscles is not targeted during the posterior shoulder ball roll?

Supraspinatus

What is the name of the area, typically between two neurons or a neuron and gland, where electrical or chemical signals are transmitted?

Synapse

The ability of synapses to strengthen or weaken based on the activity they receive is known as:

Synaptic plasticity

During a biceps curl, the biceps brachii and brachialis muscle act as:

Synergists

How should you instruct your client to step during the monster walk?

Take short steps, land with a flat foot

Your client recently had a fever, night sweats, and feels more fatigued than normal. What should you do?

Tell the client to see his/her physician before your next training session

Skeletal muscle attaches to bone through a:

Tendon

When the gluteus medius is weak, which muscle is typically gets strained or injured?

Tensor fascia latae (TFL)

For a client with excessive anterior pelvic tilt, which phase of the cat-camel movement should be emphasized?

The "cat" position since it encourages posterior pelvic tilt

The quadruped rock back test is used to determine:

The amount of thoracic extension necessary to perform a full squat

Which of the following best describes how motor learning is possible?

The brain and synapses can adapt to the input they receive

What is required for the human body to maintain balance?

The center of mass remains over the base of support

A score of 80 on the LEFS or UEFI indicates what?

The client has no movement restrictions

What is open-loop motor control?

The execution of a motor program

How can you visually determine if a client can bear down correctly?

The low back region will move equal distance laterally

An eccentric muscle action occurs when:

The pulling force of a muscle is less than the resistance force

Which of the following best describes the neuromuscular junction?

The space between an upper motor neuron and muscle (WRONG)

Which of the following indicates that the trunk stability roll is being performed incorrectly?

The trunk will rotate before the pelvis

Wolff's Law describes what?

The way bones can grow or shrink

How long does each stage of an overuse injury usually last?

There isn't a specific time frame

Which test has research demonstrated is the best to assess normal function of the shoulder complex?

There's no best test for the shoulder complex

What is a common problem people make while performing the quadriceps foam roll drill?

They contract their quadriceps

Which two body regions does the diaphragm separate?

Thoracic cavity and abdominal cavity

Why is a mini-band placed above the knees during the modified side plank?

To activate the hips' external rotators/abductors of the top leg

What is the primary purpose of performing a movement analysis?

To determine if there's a problem with the way your client performs an exercise

What is the purpose of using markers/pens to provide tactile feedback from the arches during the postural stability hold?

To facilitate activation of the muscles that maintain a proper arch

What is the purpose of having your client in the hip hinge posture during a lateral step or monster walk?

To give the glutes a more effective line of pull?

What is the primary purpose of the scapular activation drill?

To increase motor control of the scapulothoracic region

Why is it recommended to have your client perform a goblet squat without shoes during a movement analysis?

To observe any possible compensations at the feet/ankles

When a guy is doing a heavy dumbbell shoulder press with his right arm, why is it common to see him lean his trunk to the left?

To put the shoulder in a stronger, more stable position

During the t-spine foam roll corrective, why should the client's arms be crossed at his chest?

To reduce posterior-to-anterior pressure on the vertebrae (wrong)

What type of motion is foot pronation?

Triplanar

When a client has trouble performing a multi-joint exercise correctly, what should you do first?

Try and correct the multi-joint exercise

What is the primary connective tissue that forms a tendon?

Type I collagen

When your client turns his/her head to the right, what is occurring in the left cervical facet joints?

Upglide

What is the nervous system component that directly activates skeletal muscle?

Upper motor neurons (wrong)

The upper body compensations, identified by Janda, that occur from a forward-head, slumped posture is known as the:

Upper-crossed syndrome

A properly functioning pelvis is important for which of the following?

Virtually any task

The sense of body orientation and self-motion is controlled by which system?

Visual system

What is the first question you should answer before watching your client perform an exercise for the first time?

What do I expect to see?

What are the two benefits of referring a client that has a potential medical problem?

You'll build trust with the client and build your professional reputation