Chapter 22 — Questions

When using battle ropes as a modality, what diameter of rope would best be used for strength, power, and anaerobic adaptations in which exercises are performed for 30 seconds or less?

2 inches.

An elastic resistance band should not be stretched longer than what percentage of its resting length?

250%.

TRUE OR FALSE? After vigorous exercise, how quickly a person's heart rate drops in the first minute after exercise is a predictor of poor heart health.

False.

TRUE OR FALSE? Closed-chain exercises involve movements in which the distal extremities are not in a fixed position, and the force applied by an individual is great enough to overcome the resistance.

False.

TRUE OR FALSE? Strength training machines should never be the strength modality of choice for those who lack stability or have other functional limitations.

False.

What term is used to describe training that adds a weight or load to dynamic, full-body, multiplanar movements?

Loaded movement training.

How many minutes of vigorous aerobic activity per week do the Centers for Disease Control and Prevention and the World Health Organization recommend for optimal health?

75 minutes.

What term describes core exercises performed in a manner in which the exerciser resists forces that cause torso rotation?

Antirotational exercises.

What is the correct foot placement when performing kettlebell swinging exercises?

Approximately shoulder-width apart.

Kettlebells were first used in which setting?

As a unit of measurement on market and farming scales.

Give an example of an open-chain exercise.

Bench press.

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

Frontal and sagittal.

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

Increased multiplanar movement.

Give an example of an exercise may increase inaccurate readings while utilizing a wrist-worn heart rate monitor.

Medicine ball catch and pass.

Which modality allows for movements to occur as explosively as possible without the need for eccentric deceleration?

Medicine ball.

Which of the following is a primary reason that people purchase fitness tracking devices?

Motivation.

What term refers to the integration of motor control processes through practice and experience, leading to a relatively permanent change in the capacity to produce skilled motor behavior?

Motor learning.

When utilizing devices such as a stability ball, BOSU ball, or the Terra-Core, the user is forced to actively engage their core musculature due to their body weight displacing air inside the bladder of the device, causes what?

Perturbation.

A Certified Personal Trainer may seek further proprioceptive development in what phase?

Phase 1.

The goal of the Certified Personal Trainer in utilizing machines in Phase 1 of the OPT model should be to do what?

Progress their clients to more proprioceptively enriched exercises.

Which kettlebell exercise can be used effectively in Phase 1 of the OPT model to improve stability and back strength?

Renegade row.

TRUE OR FALSE? Stability balls are best used with clients who demonstrate a need for increased overload of stability.

True.

What popular piece of exercise equipment is a cylindrical tube constructed of hardened rubber, designed to be dragged, tossed, lifted, pulled, pressed, and carried?

ViPR.

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

With a kettlebell, the center of mass is farther from the handle.