Section 5 REVIEW

What are the recommended training variables for static stretching? 1 to 3 sets, hold each stretch for 2 minutes 2 to 5 sets, hold each stretch for 5 minutes 1 to 3 sets, hold each stretch for 30 seconds 5 to 10 sets, hold each stretch for 10 seconds

1 to 3 sets, hold each stretch for 30 seconds

How many repetitions of each SAQ drill is appropriate for youth athletes? 1 or 2 reps 8 to 10 reps 3 to 5 reps 6 to 8 reps

3 to 5 reps

What is the recommended frequency for cardiorespiratory training if participating in moderate-intensity exercise like brisk walking? 5 times a week 4 times a week 3 times a week 6 times a week

5 times a week

What is a sufficient amount of time for a cardiorespiratory cool-down? 4 minutes 3 to 4 minutes 5 to 10 minutes 1 to 2 minutes

5 to 10 minutes

What is osteoporosis? -An age-related loss of muscle mass resulting in weakness and frailty in older adults -Chronic inflammation of the joints -Lower than normal bone density -A disease in which the density and quality of bone tissue is reduced, causing bones to become weak and fragile

A disease in which the density and quality of bone tissue is reduced, causing bones to become weak and fragile

What ideally should follow a day of high-intensity training in stage 3? -Two days of no exercise to reduce the risk of overtraining -At least two days of training in stage 1 to recover -A stage 1 day (recovery day) should follow a hard stage 3 training day. -Another stage 3 day to optimize training adaptations

A stage 1 day (recovery day) should follow a hard stage 3 training day.

If a client is having trouble maintaining form during a tuck jump exercise, what type of regression should be applied? Being more explosive Switch to single-leg power step-ups Adding a stabilization pause between reps Increasing speed

Adding a stabilization pause between reps

What is the recommended number of SAQ sessions per week for weight-loss clients? 5 to 7 sessions per week 1 or 2 sessions per week 0 sessions per week 3 or 4 sessions per week

1 or 2 sessions per week

Initially, how many sets of SAQ drills are recommended for older adults? 6 to 8 sets 1 or 2 sets 3 or 4 sets 5 or 6 sets

1 or 2 sets

Which of the fundamental movement patterns is a lower-body compound exercise? Squatting Pulling Hip hinge Pushing

Squatting

What is defined as the body's ability to provide optimal dynamic joint support to maintain correct posture during all movements? Muscular hypertrophy Stabilization Strength Muscular endurance

Stabilization

What type of resistance training exercise best describes a kettlebell bottoms-up movement? Strength-focused exercise Balance exercise Plyometric exercise Stabilization-focused exercise

Stabilization-focused exercise

What training stage is ideally suited for new exercisers seeking general health-and-fitness improvements, such as reducing their risk for diabetes? Stage 4 Stage 2 Stage 1 Stage 3

Stage 1

A client performs a heavy squat exercise followed by a set of squat jumps. What type of resistance training system is being used? Drop set Complex training Pyramid system Giant set

Complex training

What does the eccentric phase of a plyometric movement accomplish? Amortization Stabilization Acceleration Deceleration

Deceleration

Which of the following is a component of agility training? Stride rate Deceleration Assessment of visual stimuli Reaction

Deceleration

If a muscle is stretched too quickly, the muscle responds with an immediate contraction to stop the stretch. What is this specific action called? Isometric contraction Eccentric contraction Lengthening reaction Stretch reflex

Stretch reflex

What is defined as the distance covered in one stride? Agility Stride length Stride rate Power

Stride length

Which muscle acts to increase intra-abdominal pressure? Transverse abdominis Quadratus lumborum Pelvic floor musculature Diaphragm

Transverse abdominis

Asking a client to turn their head side to side during a balance exercise would challenge which system? Auditory system Somatosensory system Visual system Vestibular system

Vestibular system

Which surface would be the easiest for a new client starting a balance training program? Foam pad Firm surface Wobble board BOSU ball

Firm surface

Which hip muscle helps maintain a level pelvis in the frontal plane? Gluteus medius Hip flexor Erector spinae Gluteus maximus

Gluteus medius

During the cable rotation exercise, which position of the hip will help to decrease stress to the low-back? Hip internal rotation Hip adduction Hip flexion Hip extension

Hip extension

What is a key technique consideration during the squat jump with stabilization? Letting feet turn out for support Keeping the knees in line with the toes Letting the knees cave inward Performing reps as quickly as possible

Keeping the knees in line with the toes

Which term best describes observable movement of the limbs? Arthrokinematics Kinesiology Osteokinematics Biomechanics

Osteokinematics

Which term describes the act of lightly pushing on a client's shoulders when they are balancing on one foot so they can learn to maintain or recover balance? Sensorimotor function Somatosensation Neuromuscular control Perturbation

Perturbation

Reactive training is another common name for which type of exercise? SAQ training Power training Plyometric training Stabilization training

Plyometric training

Which predominant anatomical position of muscle groups would be enhanced by using pulling motions? Superior Lateral Posterior Anterior

Posterior

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

Previous injury

What is sarcopenia? Age-related loss in bone mineral density Chronic inflammation of the joints Lower than normal bone mineral density Age-related loss of muscle tissue

Age-related loss of muscle tissue

Your client Ethan presents with an overactive/shortened quadriceps group, which is causing the hamstrings to be underactive/lengthened. What is this phenomenon called? Delayed-onset muscle soreness (DOMS) Altered reciprocal inhibition Overtraining syndrome Eccentric overload

Altered reciprocal inhibition

What is a drop set? -A progressive or regressive step approach that either increases weight with each set or decreases weight with each set -A system that alternates a heavy resistance exercise with an explosive power exercise that is biomechanically similar in movement -An approach that involves performing a set to failure, then removing a small percentage of the load and continuing with the set -A system that consists of a series of exercises that an individual performs one after the other, with minimal rest between each exercise

An approach that involves performing a set to failure, then removing a small percentage of the load and continuing with the set

When a muscle is held during a stretch for a prolonged period, the GTO is activated, which results in the muscle relaxing. What is this action called? Reciprocal inhibition Isometric contraction Autogenic inhibition Stretch reflex

Autogenic inhibition

Identify a movement limitation for an individual who walks or runs on a treadmill if he or she presents with an anterior pelvic tilt. -Limitations to hip extension may require hyperextension in the low-back, placing increased stress on the low-back. -Limitations to hip flexion may reduce low-back extension which can decrease ventilation. -Limitations to hip extension may reduce low-back extension which can decrease ventilation. -Limitations to hip flexion may require hyperextension in the low-back, placing increased stress on the low-back.

Limitations to hip extension may require hyperextension in the low-back, placing increased stress on the low-back.

The development of muscular endurance of the legs requires light weights and high repetitions when performing leg-related exercises. What is this an example of? Metabolic specificity Mechanical specificity Neuromuscular specificity Posture specificity

Mechanical specificity

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

Muscular Development

What is defined as the ability to produce and maintain force production for prolonged periods of time? Stabilization Muscular hypertrophy Rate of force production Muscular endurance

Muscular endurance

According to the integrated performance paradigm, which of the following is a requirement for the safe control of movement during plyometrics? Speed Power Neuromuscular stabilization Strength

Neuromuscular stabilization

What are two signs of a muscle being overstretched? Increased mobility and balance Prolonged joint or muscle pain lasting more than 24 hours and swelling in the muscle Increased muscle strength and speed Prolonged increases in flexibility and joint range of motion

Prolonged joint or muscle pain lasting more than 24 hours and swelling in the muscle

What is the most important thing for a client to focus on when they are new to plyometric training? Explosive power Amortization speed Jump height Proper technique

Proper technique

This term describes an unstable-but-controlled environment used to improve someone's static, semi-dynamic, and dynamic balance. Seated weight-training exercises Flat floor Proprioceptively enriched Static balance

Proprioceptively enriched

In an integrated training program, what would the last portion of the training session involve as the main exercise or movement component? Cardiorespiratory training Core training Balance training Resistance training

Resistance training

What is the concentric motion of the shoulder blades during the standing cable row exercise? Retraction Upward rotation Elevation Protraction

Retraction

If someone repeatedly lifts heavy weights, that person will produce higher levels of maximal strength. What is this an example of? Archimedes' principle Theory of general relativity SAID principle Law of thermodynamics

SAID principle

If your client is working in Phase 1 of the OPT model, what type of flexibility training should they utilize? SMR/active stretching SMR/static stretching SMR/dynamic stretching Dynamic/active stretching

SMR/static stretching

What are the three movements performed during the ball combo I exercise? -Scaption, shoulder abduction, and cobra -Wrist flexion, elbow flexion, and shoulder flexion -Shoulder extension, adduction, and internal rotation -Hip adduction, flexion, and internal rotation

Scaption, shoulder abduction, and cobra

What does optimal reactive performance of any activity depend on? Speed of force generation Muscle size Speed of force reduction Fat content

Speed of force generation

Posture uses which anatomical landmark in comparison to other positions of the body? Knees Ankles Shoulders Spine

Spine

What is an example of an individual in the alarm reaction stage of the general adaptation syndrome? The person has suffered a metatarsal stress fracture. The person is experiencing improvement in aerobic capacity. The person is experiencing an increase in muscular hypertrophy. The person is experiencing delayed-onset muscle soreness.

The person is experiencing delayed-onset muscle soreness.

Why is the arching quadriceps stretch considered a controversial lower-body stretch? -The stretch provides excessive stress on the kneecap and other tissues in the front knee. -The stretch is too complicated for the older client. -The stretch provides excessive stress to the quadriceps muscles. -This position places very high stress on the kneecap and the other tissues on the front of the knee joint.

The stretch provides excessive stress on the kneecap and other tissues in the front knee.