Chapter 22 Introduction to Exercise Modalities

When performing high-velocity movements with medicine balls, the ball weight should be no more than what percentage of the user's body weight, according to current recommendations?

10% High-velocity movements will require a lighter ball, generally less than 10% of an individual's body weight.

A Certified Personal Trainer may seek further proprioceptive development in which of the following phases?

Phase 1 Phase 1 is where stabilization endurance is emphasized. (Strength machines do not focus on the balance and stability components necessary for everyday function.)

In which phase of the OPT model would suspended bodyweight training be the most desirable for optimal outcomes?

Phase 2 Suspended bodyweight training is ideal for Phases 1 and 2, in which development of balance and muscle endurance are the focus.

Resistance band exercises are best utilized in which phases of the OPT model?

Phase 2 and 5 Elastic resistance has been shown to improve muscular endurance, and it is effective for power development.

In which of the following phases of the OPT model is suspended bodyweight training considered ideal?

Phases 1 and 2 Suspended bodyweight exercises have become a powerful way to teach proper movement patterns, enhance stability and core strength, and gain metabolic benefits. They are ideal for Phases 1 and 2 of the OPT model.

The TRX Rip Trainer should be most beneficial to which of the following phases of the OPT model?

Phases 1, 2, and 5 The TRX Rip Trainer functions as elastic resistance and is very good for balance/proprioceptive development, muscular endurance, and power development.

Heavy battle rope training is an ideal training modality for which of the following phases?

Phases 4 and 5 Heavier ropes (2 inches in diameter) are best used for strength, power, and anaerobic adaptations, in which exercises are performed for 30 seconds or less.

Selectorized machines provide all the following benefits except for which one?

Provide an increased range of motion Machines tend to keep the individual in a fixed plane of motion, which can limit range of motion.

Which of the following is not considered an open-chain exercise?

Push-up Open-chain exercises involve movements in which the distal extremities (hands or feet) are not in a fixed position and the force applied by the body is great enough to overcome the resistance (such as barbells or dumbbells). Examples of open-chain exercises include the bench press, lat pulldown, and machine leg extension.

Which exercise is performed in the sagittal plane and provides the greatest challenge to the muscles of the posterior chain (e.g., hamstrings, gluteals, and erector spinae)?

Single-leg Romanian Deadlift This is a unilateral exercise, performed in the sagittal plane that targets muscles of the posterior chain.

Which of the following modalities is the least likely to increase joint instability?

Strength machines Proprioceptive modalities, not strength machines, can be an effective strategy for optimizing movement patterns, joint stability, and performance.

What is unique about a kettlebell when compared to a dumbbell?

With a kettlebell, the center of mass is farther from the handle. First used as a measuring tool at markets, the kettlebell was later adopted as a strength and conditioning tool. A kettlebell is a flat-bottomed cast iron ball with a handle on top; this places the center of gravity farther from the handle.

Which of the following exercises and modalities would require the use of a spotter?

Barbell chest press A spotter is required for this type of movement due to the potential danger associated with free weights.

Which of the following modalities is most likely to allow for strength and/or power development in the transverse plane?

Medicine balls Medicine balls, sandbags, and ViPR are modalities that allow for the most multiplanar motion.

Which of the following modalities has the potential to be used effectively in every phase of the OPT model?

Cable machines Cable machines can be adapted to offer resistance for all body parts and are effective for developing stability, muscular endurance, hypertrophy (increased muscle size), strength, and power.

Most bodyweight training exercises are considered which type of movements?

Closed-chain movements Most bodyweight training exercises are closed-chain exercises. This means the distal extremities (hands and feet) are in a fixed position.

Which of the following modality/exercise combinations provides the most freedom of movement in the transverse plane?

Elastic band woodchop This is a transverse plane movement. Elastic bands and tubing also allow clients to perform resisted exercises that mimic sport-specific movements such as a golf swing or tennis forehand.

When discussing fitness trackers and heart rate monitors, which of the following statements is the most accurate?

Fitness trackers provide the user with conformational feedback, such as a recorded history of exercise time and effort. Trackers provide the user with conformational feedback. Physical results, such as weight or inches lost, may not be noticeable to the individual on a daily basis. However, the tracking device can provide a monitored record of effort for the user to enhance motivation.

Regarding free-weight training, which of the following is the most accurate statement?

Free weights may improve dynamic joint stabilization and proprioception. Free weights allow individuals to perform exercises in all planes of motion (including sagittal, frontal, and transverse) with various degrees of ranges of motion consistent with those experienced in daily life and sport. Combining all these motions enhances motor learning and improves muscular coordination and performance.

Strength-training machines provide training primarily in which planes of motion?

Frontal and sagittal While there may be one or two machines that provide movement in the transverse plane, machines typically target only the sagittal and frontal planes of motion.

When compared to machines, free weights provide which of the following benefits to users?

Increased multiplanar movement Free weights allow individuals to perform exercises in all planes of motion (i.e., sagittal, frontal, transverse) with various degrees of ranges of motion consistent with those experienced in daily life and sport.

When discussing suspended bodyweight training, which of the following is the most accurate statement?

It increases flexibility and joint mobility. Suspended movements allow for individuals to manipulate body position and stability to provide multiplanar, multijoint exercises. Flexibility and joint mobility are increased due to the increased range of motion that suspended bodyweight training provides.

Which of the following is not considered a closed-chain exercise?

Lat pulldowns Closed-chain exercises involve movements in which the distal extremities (hands or feet) are in a constant fixed position and the force applied by an individual is not great enough to overcome the resistance (such as the ground or an immovable object). Examples of closed-chain exercises include push-ups, pull-ups, and squats.

Which of the following is considered one of the Four Horsemen of Fitness?

Medicine ball Medicine balls have been considered one of the Four Horsemen of Fitness, along with the Indian club, the dumbbell, and the wand.

Which of the following exercises may increase inaccurate readings while utilizing a wrist-worn heart rate monitor?

Medicine ball catch and pass Wrist-worn devices are less accurate when the user is performing higher-intensity activities and maybe prone to more inaccurate readings when performing upper-body movements.

Proprioception is best described as which of the following statements?

The body's ability to sense body position and limb movements Proprioception uses internal sensations and receptors to sense body position and limb movements.

Antirotational exercises are often this sort of movement by nature.

Unilateral Antirotational exercises are performed from a stationary trunk position. These exercises target the deep muscles of the core and stabilize the lumbar spine.

Loaded movement training is best achieved with which training modality?

ViPR Loaded movement training refers to dynamic, full-body, multiplanar movements performed with an external load.