NASM Ch 14 Quiz

What are the recommended training variables for active stretching? (Sets, hold time, repetitions)

1 to 3 sets, hold each stretch for 1 to 2 seconds, and repeat for 5 to 10 repetitions

Researchers have found that myofascial rolling can decrease the effects of what condition after strenuous exercise?

Delayed-onset muscle soreness

The hamstring complex compensating for weakened hip extensors, which cannot produce force effectively, is an example of what key term? Synergistic dominance Reciprocal inhibition Altered length-tension relationship Altered reciprocal inhibition

Synergistic dominance

Name the 3 physiological systems that comprise the human movement system (HMS).

The muscular, skeletal, and nervous systems.

What are the two primary actions of the Golgi tendon organ?

Sense change in muscle-tendon tension and speed of tension change

What are the 2 primary actions of the muscle spindle?

Sense the change in muscle length and the speed of length change

Which muscle would you be targeting for self-myofascial rolling if you placed the roller along the front and slightly lateral (outside) part of the upper thigh (just below the pelvis)?

Tensor fascia latae

What are the recommended training variables for self-myofascial rolling?

1 to 3 sets, hold each tender area for 30 seconds

What are the steps in the cumulative injury cycle?

1. Tissue trauma 2. inflammation 3. Muscle spasm 4. Adhesions 5. Altered neuromuscular control 6. Muscle imbalance

What is pertinent information for the fitness professional to consider before prescribing flexibility exercises?

Any medical precautions or contraindications

Which term best describes motion at the joint surface? Osteokinematics Arthrokinematics Biomechanics Kinesiology

Arthrokinematics

What type of exercise would be suggested to address overactive, shortened hamstrings? Balance exercises Flexibility exercises Plyometric exercises Strengthening exercises

Flexibility exercises

Flexibility is defined as the following: a. The degree to which specific joints or body segments can move, often measured in degrees b. A muscle's capability to be elongated or stretched c. Normal extensibility of all soft tissues that allows for complete range of motion d. Optimal flexibility, joint range of motion, and the ability to move freely

Normal extensibility of all soft tissues that allows for complete range of motion

What concern should you have when prescribing flexibility exercises to a client with osteoporosis? Osteoporosis is not a contraindication for any flexibility exercises. Osteoporosis is considered a precaution for static stretching. Osteoporosis is considered a contraindication to myofascial rolling. Osteoporosis is considered a precaution for myofascial rolling.

Osteoporosis is considered a contraindication to myofascial rolling.

What is an example of a mechanism that can lead to muscle imbalance? Poor SMART goals Postural distortions Inability to exercise 3 times per week Too much cardiovascular exercise

Postural distortions

What are two signs of a muscle being overstretched?

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

Why is the shoulder stand yoga pose considered to be a controversial upper-body stretch?

This stretch provides excessive stress to the neck, shoulders, and spine.