NASM Corrective exercise specialist

True

Studies have found that stretching reduces both physiologic (electromyographic) and self-reported muscle tension, results in a decreased feeling of sadness, and can decrease the levels of stress-related hormones.

medial head of the triceps tendon.

Subacromial impingement syndrome involves all of the impinged structures EXCEPT:

transverse abdominis, multifidus

Subjects with low back pain (LBP) have been reported to demonstrate impaired postural control, delayed muscle relaxation, and abnormal muscle recruitment patterns, with the ______ _______ and _______ musculature being most noticeable.

transverse abdominis and multifidus.

Subjects with low-back pain (LBP) have been reported to demonstrate impaired postural control, delayed muscle relaxation, and abnormal muscle recruitment patterns (diminished activation) of the

improves range of motion, strength, performance, and decreases injury risk in healthy individuals without identified limitations in flexibility

There is moderate evidence to indicate that regular (chronic) stretching

Kinetic denotes the force transference from the nervous system to the muscular and skeletal systems as well as from joint to joint, and chain refers to the interconnected linkage of all joints in the body.

Kinetic chain

patellofemoral and tibiofemoral joints

Knee injuries can cause a decrease in neural control to muscles that stabilize the

False

Knee valgus during the overhead squat test is influenced by decreased hip adductor and hip internal rotation strength, increased hip abductor activity, and restricted ankle plantar flexion

True

Lack of ankle dorsiflexion, an increased body mass index, and a pronated foot type have been associated with plantar fasciitis.

True

There is moderate evidence to indicate that regular stretching improves range of motion, strength, and performance, and decreases injury risk in healthy individuals without identified limitations in flexibility.

True

There may be several causative factors for changes in joint alignment including quality and function of myofascial tissue and alterations in muscle-tendon function.

Type III and type IV receptors (interstitial receptors) in conjunction with Ruffini endings have been shown to have autonomic functions that include changes in heart rate, blood pressure, respiration, and tissue viscosity.

True

lateral gastrocnemius and soleus.

Typical overactive muscles accompanying foot and ankle impairment include the

medial gastrocnemius and medial hamstrings.

Typical underactive muscles accompanying foot and ankle impairment include the

True

Typically neuromuscular stretching involves the aid of a partner to provide a resistance to the active muscle contraction and passively stretch the joint into the new range of motion.`

Sternocleidomastoid, scalenes, levator scapulae, upper trapezius

Upon descent of the Overhead Squat test, a client demonstrates abnormal asymmetric shifting of the cervical spine. What combination of muscles might be overactive and/or underactive on right and/or left sides?

A postural distortion syndrome characterized by a forward head and rounded shoulders with upper extremity muscle imbalances.

Upper crossed syndrome

Usually characterized as having rounded shoulders and a forward head posture or improper scapulothoracic or glenohumeral kinematics during function movements.

Upper extremity movement impairment syndrome

Knowledge of results

Used after the completion of a movement to inform individuals about the outcome of their performance

False

Validity refers to the amount of agreement between successive measurements

Inhibit-hip flexor complex, Lengthen-hip flexor complex,Activate-gluteus maximus, Integrate-Ball Squat to Overhead Press

Which of the following corrective strategies is the most appropriate if a client's low back arches?

Inhibit-hamstring complex, Lengthen-hamstring complex, Actove-gluteus maximus, Intergrate-ball squat to overhead press

Which of the following corrective strategies is the most appropriate if a client's low back rounds?

Inhibit

Which of the following describes the first phase of the Corrective Exercise Continuum?

Ball Wall Squat with Overhead Press

Which of the following exercises best establishes intermuscular coordination for the gluteus maximus and erector spinae?

Wall Slides

Which of the following exercises best establishes intramuscular coordination for the gluteus medius?

Cutting Maneuvers

Which of the following exercises is most likely to help induce more muscle-dominant neuromusculoskeletal adaptations that help prepare an athlete for multidirectional movement?

Ball combo I with chin tuck

Which of the following exercises would be MOST appropriate if a client's head protrudes forward during the assessment process?

push-up Plus

Which of the following exercises would best activate the serratus anterior?

Tightness of the lateral ankle musculature

Which of the following impairments are most likely present if a client demonstrates excessive foot pronation and knee valgus?

Ball Wall Squat with Overhead Press

Which of the following integrated dynamic movements is most appropriate for a client exhibiting an excessive forward lean during the Overhead Squat assessment?

Prone Ball Triceps Extension with cobra

Which of the following integrated exercise would be best for intgrated tricep strengthening?

Standing Pull-down

Which of the following integrated exercises would be best for integrated biceps strengthening?

Squat to Row

Which of the following integrated exercises would best establish intermuscular coordination for the hip extensors and scapular stabilizers?

Hyperpronation of the foot

Which of the following is a common static malalignment associated with patellofemoral pain and ACL injury?

Osteoporosis

Which of the following is a contraindication for Self-Myofascial Release?

Rheumatoid arthritis of the affected joint

Which of the following is a contraindication to static stretching?

Longus colli

Which of the following is a deep neck flexor?

Infraspinatus

Which of the following is a muscle that is prone to lengthening?

Self-myofascial release

Which of the following is a self-induced compressive neuromyofascial release technique that is used to decrease overactivity in muscles?

Muscles will not be able to move if a joint is not able to move

Which of the following is a theoretical basis for performing inhibitory and lengthening techniques before isolated strengthening?

Isolated strengthening

Which of the following is a type of activation technique used in the Corrective Exercise Continuum?

Muscle tear of the muscle being strengthened

Which of the following is an absolute contraindication for isolated strength training?

Cross free leg over treated leg

Which of the following is an appropriate progression to increase pressure on soft tissue when foam rolling the calves on the floor?

Ball wall squat → step-up → lunge → single-leg squat

Which of the following is an appropriate progression when using integrated dynamic movement?

The effect of muscle groups moving together to produce movement around a joint

Which of the following is an example of a force-couple relationship?

Side shuffling

Which of the following is an example of a predominantly frontal plane movement?

Climbing stairs

Which of the following is an example of a predominantly sagittal plane movement?

Radioulnar supination

Which of the following is an example of a predominantly transverse plane movement?

Rounded shoulders and forward head posture

Which of the following is an example of a static malalignment?

Standing Cable External Rotation

Which of the following is an example of an activation (isolated strengthening) technique?

Elbow Extension with Shoulder Flexed

Which of the following is an example of an isolated strengthening exercise for the elbow and wrist?

Wall slides

Which of the following is an example of an isolated strengthening exercise for the hip?

Side iso-abs

Which of the following is an example of an isolated strengthening exercise for the intrinsic core stabilizers?

Standing cable external rotation

Which of the following is an example of an isolated strengthening exercise for the shoulder?

Quadruped Arm/Opposite Leg Raise

Which of the following is an example of an isolated strengthening exercise?

optimal length-tension relationships

Which of the following is necessary for actin and myosin filaments in the sarcomere to have the greatest degress of overlap?

Ankle sprains

Which of the following is reported to be the most common sports-related injury?

Integrate

Which of the following is the fourth phase of the Corrective Exercise Continuum?

Integration techniques

Which of the following is the last component of the Corrective Exercise Continuum?

Medial gastrocnemius

Which of the following is the most appropriate isolated strengthening exercise for a client that demonstrates excessive lower extremity pronation?

Towel Scrunches

Which of the following is the most appropriate isolated strengthening exercise for a client that demonstrates excessive lower extremity pronation?

An alternating leg exercise

Which of the following is the most appropriate, immediate progression for a two-legged exercise with minimal challenge to stability?

Pain at the bottom of heel

Which of the following is the most common symptom of plantar fasciitis?

Star balance excursion

Which of the following movement assessments is a transitional assessment?

Low back arching Arms fall forward Excessive forward lean

Which of the following movement compensations can be observed from the lateral view while performing the Overhead Squat assessment? (Select all that apply.)

Side shuffling

Which of the following movements is predominately performed in the frontal plane?

Hip flexors

Which of the following muscle(s) would be appropriate to strengthen (using isolated strengthening exercises) for the compensation of Low Back Rounds?

Vastus medialis oblique (VMO) Gluteus medius Gluteus maximus

Which of the following muscles are common underactive muscles of the LPHC for knee impairment? (Select all that apply.)

Erector spinae Latissimus dorsi

Which of the following muscles are most likely overactive when a client exhibits excessive lumbar spinal extension during the Overhead Squat assessment? (Select all that apply.)

Latissimus dorsi

Which of the following muscles assists in stabilizing both the pelvis and the shoulder?

Anterior tibialis

Which of the following muscles concentrically accelerates ankle dorsiflexion and inversion?

Rectus femoris Psoas Tensor fascia latae (TFL)

Which of the following muscles concentrically flexes the hip? (Select all that apply.)

Lateral gastrocnemius

Which of the following muscles eccentrically decelerates ankle dorsiflexion, internal rotation of the lower leg, and knee extension?

Gluteus maximus

Which of the following muscles is an antagonist to the psoas during hip flexion?

Pectorals Sternocleidomastoid

Which of the following muscles oftentimes compensates (synergistic dominance) for the inability to maintain an upright cervical spine position? (Select all that apply.)

Gluteus maximus

Which of the following muscles would be the most appropriate to activate for the compensation of low-back rounds during the overhead Squat assessment?

Hamstrings

Which of the following muscles would become synergistically dominant when the gluteus maximus lacks the ability for neural recruitment and force production to properly perform hip extension during functional movements?

Gastrocnemius (opposite side of shift)

Which of the following muscles would receive self-myofascial release for an asymmetrical weight shift that is observed during an Overhead Squat test?

Upper crossed syndrome Lower crossed syndrome Pronation distortion syndrome

Which of the following postural distortion patterns were identified by Janda? (Select all that apply)

Interstitial receptors

Which of the following receptors have been shown to have autonomic functions within the body?

Ruffini endings

Which of the following sensory receptors can cause a muscle to relax when excited?

Posterior Oblique Subsystem

Which of the following subsystems transfers forces that are summated from the muscle's transverse plane orientation to propulsion in the sagittal plane, as occurs during walking or running?

Static stretching

Which of the following techniques allows for relaxation and simultaneous elongation of a muscle?

Motor control

Which of the following terms describes the process by which the central nervous system integrates sensory information with previous experiences to produce a motor response?

Step-up to Balance

Which of the following would be the best integrated dynamic Movement for foot and ankle impairments?

Inhibit

Which phase of the Corrective Exercise Continuum is used to release tension or decrease activity of overactive neuro myofascial tissue of the body?

Frontal plane

Which plane of motion bisects the body into front and back halves, and consists of primarily adduction and abduction movements?

Transverse plane

Which plane of motion bisects the body into top and bottom halves, and consists of primarily rotational movements?

Sagittal plane

Which plane of motion consists of primarily flexion and extension movements?

Pronation distortion syndrome

Which postural distortion pattern is characterized by excessive foot pronation (flat feet), knee flexion, internal rotation, and adduction (knock-kneed)?

Lower crossed syndrome

Which postural distortion pattern is characterized by increased lumbar lordosis and an anterior pelvic tilt?

Upper crossed syndrome

Which postural distortion pattern is characterized by rounded shoulders and a forward head posture?

Lower crossed syndrome

Which postural distortion pattern is demonstrated in the image above?

Pronation distortion syndrome

Which postural distortion pattern is demonstrated in the image above?

Upper crossed syndrome

Which postural distortion pattern is demonstrated in the image above?

Rectus femoris

Which quadriceps muscle concentrically flexes the hip and extends the knee?

Posterior oblique sub-system

Which sub-system works synergistically with the deep longitudinal sub-system and consists of the gluteus maximus, thoracolumbar fascia, and contralateral latissimus dorsi?

Lateral subsystem

Which subsystem consists of force-couple relationships that primarily control the pelvis and femur in the frontal plane during single-leg functional movements such as gait, lunges, or stair climbing?

Talus Calcaneus

Which the following bones comprise the subtalar joint? (Select all that apply.)

To understand how the client will respond to exercise

Why is it important to be aware of what medications are taken by a client?

Capsule and ligaments have the least ability to lengthen

Why is the Behind the Neck Pulldown believed to place the shoulder in a closed-pack position?

Intramuscular coordination

With optimal length-tension relationships, subsequent use of corrective activation and/or integration strengthening exercises will help ensure an increase in which of the following?

True

Work (computer) stations both at home and at the office frequently contribute to neck and arm dysfunction

rotator cuff

Working with the arms overhead for long periods (such as painting) may lead to shoulder soreness that could be the result of tightness in the latissimus dorsi and pectorals and weakness in the

Adductors

What is the primary muscle(s) being addressed in the image below?

Hamstring complex

What is the primary muscle(s) being addressed in the image below?

Quadriceps

What is the primary muscle(s) being addressed in the image below?

Thoracic spine

What is the primary region being addressed in the image below?

Anterior tibialis

What is the prime mover being assessed?

Gluteus maximus

What is the prime mover being assessed?

Gluteus medius

What is the prime mover being assessed?

Posterior tibialis

What is the prime mover being assessed?

Rhomboids

What is the prime mover being assessed?

Acute rheumatoid arthritis of affected joint

According to the text, which of the following is a contraindication for isolated strengthening?

Vastus medialis oblique

According to the text, which of the following muscles is prone to lengthening (weakness)?

Pectoralis major/minor

According to the text, which of the following muscles is prone to tightness?

Teres major

According to the text, which of the following muscles is typically overactive in shoulder impairment?

Latissimus dorsi Pectoralis major Pectoralis minor

According to the text, which of the following muscles is typically overactive in shoulder impairments? (Select all that apply.)

Pectoralis minor Pectoralis major Levator scapulae

According to the text, which of the following muscles is typically overactive in shoulder impairments? (Select all that apply.)

Gastrocnemius

According to the text, which of the following muscles is typically overactive?

Pectoralis minor

According to the text, which of the following muscles is typically overactive?

Teres major

According to the text, which of the following muscles is typically overactive?

Lower trapezius Rhomboids

According to the text, which of the following muscles is typically underactive in shoulder impairment? (Select all that apply.)

Gluteus maximus

According to the text, which of the following muscles is typically underactive?

Multifidus

According to the text, which of the following muscles is typically underactive?

Ruffini endings

According to the text, which of the following receptors responds to pressure?

Force

According to the textbook, what is defined as the interaction between two entities or bodies that results in either acceleration or deceleration of an object?

True

Activation refers to the stimulation (or reeducation) of underactive myofascial tissue.

increase activation of underactive tissues

Activation techniques are used to re-educate and/or

The amount of motion obtained solely through voluntary contraction from the client.

Active range of motion

False

Acute static stretching held for at least 30 seconds does appear to decrease muscular strength and power, whereas ballistic or neuromuscular stretching does not have the same effect.

load-bearing habits to one side.

Hips that are shifted off the midline are most likely indicative of

More than 75%

How many Adult population does not partake, on the daily bases, 30 minutes of low to moderate physical activity

Restricted motion

Hypomobility

runner's knee

IT-band tendonitis is often referred as

Hip flexor complex

If a client demonstrates an excessive forward lean during the Overhead Squat assessment, which of the following muscles should be stretched?

True

If a client has a weak gluteus medius, then synergists (tensor fascia latae, adductor complex, and quadratus lumborum) oft entimes become synergistically dominant to compensate for the weakness.

True

If an individual does not have the capabilities to perform the tuck jump assessment, a basic gait analysis can also be performed, looking for overpronation of the foot and excessive knee valgus.

hip flexors

If an individual is sitting a large portion of the day, this, in turn, can lead to tight _____ _____ that can cause postural imbalances within the kinetic chain.

True

If an individual possesses less than adequate ankle dorsiflexion, he or she may be at greater risk of injury to the knee, hip, or low back.

True

If an individual's knees move inward during the overhead squat assessment, but the compensation is then corrected after elevating the heels, the primary region that mostly likely needs to be addressed is the foot and ankle complex.

The autonomic nervous system's response to sustained pressure increases global muscle tonus as well as fluid dynamics to increase viscosity and the tonus of the smooth muscle cells located in fascia.

True

Accelerates hip flexion, abduction, and internal rotation

What is the concentric function of tensor fascia latae?

Accelerates ankle dorsifl exion and inversion

What is the concentric function of the anterior tibialis?

Accelerates knee flexion and tibial external rotation

What is the concentric function of the biceps femoris (short head)?

Shoulder extension, adduction, and internal rotation

What is the concentric function of the latissimus dorsi?

Accelerates ankle plantar flexion and inversion

What is the concentric function of the posterior tibialis?

More than 75%

What is the correct estimated percentage of the American adult population that does not partake, on a daily basis, in 30 minutes of low-to-moderate physical activity?

Proprioception

What is the cumulative neural input from sensory afferents to the central nervous system?

Decelerates hip adduction and internal rotation

What is the eccentric function of the gluteus medius (posterior fibers)?

Decelerates shoulder extension, horizontal abduction, and external rotation

What is the eccentric function of the pectoralis major?

Decreases heart rate, Decreases blood pressure

What is the general effect of beta-blockers on heart rate and blood pressure?

True

Increased hip adduction motion in the frontal plane during athletic activities may place the athlete at increased risk of knee injury.

Altered reciprocal inhibition

What is the process by which a tight muscle diminishes neural drive and inhibits recruitment of its functional antagonist?

Synergistic dominance

What is the process whereby a synergist compensates for a prime mover to maintain force production?

Wall jumps → tuck jumps → long jumps → 180-degree jumps → single-leg hops → cutting maneuvers

What is the proper progression of jumping tasks from easiest to most difficult?

25% → 50% → 75% → 100%

What is the proper sequence of intensity when performing positional isometrics?

Design to help to determine if a person is ready to undertake low-to-moderate to high activity levels

What is the purpose and function of the Physical Activity Readiness Questionnaire?

To reeducate underactive tissue

What is the purpose of activation techniques within the Corrective Exercise Continuum?

Activate

What is the third phase of the Corrective Exercise Continuum?

Humeroulnar joint

What joint is a hinge joint and is the primary joint responsible for elbow flexion and extension?

Dorsiflexion of the talocrural joint

What joint motion is being assessed?

Extension of iliofemoral joint

What joint motion is being assessed?

External rotation of glenohumeral joint

What joint motion is being assessed?

External rotation of iliofemoral joint

What joint motion is being assessed?

Flexion of shoulder complex

What joint motion is being assessed?

Flexion of tibiofemoral joint

What joint motion is being assessed?

Internal rotation of glenohumeral joint

What joint motion is being assessed?

Internal rotation of iliofemoral joint

What joint motion is being assessed?

Bronchodilators

What medications are generally prescribed to correct or prevent bronchial smooth muscle constriction in individuals with asthma or other pulmonary diseases?

Extension, abduction, external rotation

What motions occur at the knee during lower extremity supination?

NMS adductor complex (straight knee)

What neuromuscular stretch (NMS) is being demonstrated in the image below?

NMS gastrocnemius/soleus complex

What neuromuscular stretch (NMS) is being demonstrated in the image below?

NMS hamstring complex

What neuromuscular stretch (NMS) is being demonstrated in the image below?

NMS hip flexor complex

What neuromuscular stretch (NMS) is being demonstrated in the image below?

NMS piriformis

What neuromuscular stretch (NMS) is being demonstrated in the image below?

Peroneals

What of the following muscle should receive SMR and is most likely overactive if the feet evert during the overhead Squat assessment?

Central

What part of the nervous system is designed to optimize muscle synergies?

70-75%

What percentage of ACL injuries are estimated to be non-contact?

70 to 75% are noncontact injuries

What percentage of ACL injuries are estimated to be noncontact?

33.8%

What percentage of the population is estimated to be obese?

Rounding of the shoulders Forward head

What postural compensation most likely results in an individual who sits for prolonged periods to perform computer work? (Select all that apply.)

Global muscular system

What system is predominantly responsible for movement and consists of more superficial musculature that originates from the pelvis to the rib cage, the lower extremities, or both?

Local musculature system

What system is responsible for the joint support system of the lumbo-pelvic-hip-complex (LPHC) and consists of muscles that originate and/or insert into the lumbar spine?

$39 billion

What the should pain estimated annual cost of

40% to 65%

What the shoulder impingement percentage estimated shoulder pain of

40%

What the shoulder pain persisting at least one year

External rotation of the feet

When assessing a client's Overhead Squat, which of the following is an indication of overactivity in the lateral gastrocnemius?

True

When the patella is not properly aligned within the femoral trochlea, the stress per unit area on the patellar cartilage increases owing to a smaller contact area between the patella and the trochlea.

Closed-packed position

When the shoulder joint surfaces are maximally fit, and the capsule and ligaments have the least ability to lengthen best

anteriorly rotating the pelvis

When there are imbalances in the deep longitudinal subsystem and the latissimus dorsi becomes overactive, it will create excessive lumbar extension by

Adductor magnus

Which adductor muscle has fibers that can concentrically accelerate extension of the femur?

quadruped arm/opposite leg

Which exercise would be a good activation exercise for someone with an exercise for someone with an excessive forward lean?

Patellofemoral joint

Which joint is comprised of the patella and femur?

Tibiofemoral joint

Which joint is comprised of the tibia and femur?

Davis's Law

Which law states that soft tissue will model along the lines of stress?

Third class levers

Which levers are the most common in the body and have the pull (effort) between the fulcrum and resistance?

Teres minor

Which muscle concentrically accelerates external rotation of the humerus?

Rectus femoris

Which muscle concentrically accelerates hip flexion and knee extension?

Rectus abdominis

Which muscle concentrically accelerates spinal flexion, lateral flexion, and rotation?

Teres major

Which muscle concentrically adducts, extends, and internally rotates the humerus?

Gluteus maximus

Which muscle concentrically produces extension of the hip, and a posterior tilt of the pelvis?

Gluteus medius (posterior fibers)

Which muscle eccentrically decelerates hip adduction, and internal rotation?

Teres major

Which muscle eccentrically decelerates humeral external rotation, abduction, and flexion?

Vastus medialis oblique

Which muscle eccentrically decelerates knee flexion?

Latissim

Which muscle eccentrically decelerates shoulder flexion, abduction, external rotation, and spinal flexion?

Rectus femoris

Which muscle is commonly tight in an individual with lower crossed syndrome?

Adductor complex

Which muscle is most likely overactive?

Erector spinae

Which muscle is most likely overactive?

Hip flexor complex

Which muscle is most likely overactive?

Latissimus dorsi

Which muscle is most likely overactive?

Levator scapulae

Which muscle is most likely overactive?

Upper trapezius

Which muscle is most likely overactive?

Gluteus maximus

Which muscle is most likely underactive?

Gluteus medius

Which muscle is most likely underactive?

Intrinsic core stabilizers

Which muscle is most likely underactive?

Lower trapezius

Which muscle is most likely underactive?

Middle and lower trapezius

Which muscle is most likely underactive?

Rhomboids

Which muscle is most likely underactive?

Rotator cuff

Which muscle is most likely underactive?

Iliopsoas

Which muscle is repeatedly placed in a shortened position during sitting?

Rhomboid and lower trapezius (opposite side of shift )

Which muscle is the MOST appropriate to activate through isolated strengthening if the head laterally flexes during the assessment process?

Sternocleidomastoid (left side)

Which muscle is the MOST appropriate to inhibit if the chin rotates to the right during the assessment process?

Scalene (side of shift )

Which muscle is the MOST appropriate to lengthen if the head laterally flexes during the assessment process?

Brachialis

Which muscle is the primary flexor of the elbow?

Gluteus medius

Which muscle is the primary frontal plane stabilizer of the knee complex?

Sartorius

Which muscle isometrically stabilizes the lumbo-pelvic-hip complex (LPHC) and knee

Latissimus dorsi

Which muscle may be tight/overactive when the low back arches when performing the shoulder flexion Test?

Later gastrocnemius

Which muscle should be inhibited using self-myofascial release techniques if the feet flatten?

Mid/Lower trapezius

Which muscle(s) concentrically accelerates scapular retraction and depression?

Erector spinae

Which muscle(s) concentrically extend the spine and anteriorly tilt the pelvis?

Deep neck flexors

Which muscle(s) would be most appropriate to activate via isolated strengthening if a client's head juts forward during the sit-up maneuver test?

Infraspinatus, teres minor, and posterior glenohumeral joint capsule

Which muscles and structures are being assessed?

Rhomboids, lower trapezius

Which muscles are lengthened, altering the normal scapulothoracic force-couple relationship when an individual exhibits a rounded shoulder posture?

Lengthen

Which of the following answers describes the second phase of the Corrective Exercise Continuum?

Adductor complex Biceps femoris (short head) Tensor fascia latae (TFL)

Which of the following are common overactive muscles of the lumbo-pelvic-hip complex for knee impairment? (Select all that apply.)

Erector spinae, thoracolumbar fascia, sacrotuberous ligament, biceps femoris

Which of the following are major soft tissue contributors to the deep longitudinal sub-system?

An increased Q-angle

Which of the following are risk factors for patellar tendinopathy in an individual involved in jumping sports?

Dorsiflexion, eversion, abduction

Which of the following combinations of joint motions occur at the foot/ankle during lower body pronation?

Advanced diabetes

Which of the following conditions is an absolute contraindication for self-myofascial release?

Renshaw cell

Which of the following contributes to a decrease in neuron excitability during static stretching?

Activation techniques

Which of the following corrective exercise techniques are used to reeducate underactive tissues?

True

Increased hip or spinal flexion as a result of weakened gluteus maximus and erector spinae muscles can lead to excessive stress being placed on the low back, hamstring complex, and adductor magnus.

80% of all adults.

Low-back pain is a major form of degeneration affecting nearly

A postural distortion syndrome characterized by a anterior tilt to the pelvis and lower extremity muscle imbalance

Lower crossed syndrome

underactive

Positional isometrics are used to heighten the activation of _______________ muscle(s) of a joint.

one, four

Positional isometrics can be used as needed and consists of _______________ set of _______________ repetitions.

True

Stretching exercises are primarily used to increase the available range of motion (ROM) at a particular joint, specifically if the ROM at that joint is limited by tight neuromyofascial tissues.

The alignment of the HMS, which allows posture to be balanced in relation to one's center of gravity.

Structural efficiency

False

The latissimus dorsi attaches to the pelvis and will posteriorly rotate the pelvis, which causes extension of the lumbar spine.

higher the risk of injury?

The less conditioned our musculoskeletal systems are, the higher the risk of injury?

True

The long jump and hold exercise allows the health and fitness professional to assess the individual's knee motion while he or she progresses through movements in the sagittal plane.

True

The lumbo-pelvic-hip complex has between 29 and 35 muscles that attach to the lumbar spine and pelvis.

True

The main action of the subscapularis is medial (internal) rotation of the humerus while also being the primary stabilizer and humeral head depressor.

Calcaneous, talus, navicular, medial cuneiform, and first metatarsal

The medial arch of the foot is made up of which bones?

True

The medial longitudinal arch is made up of the proximal, middle, and distal phalanges.

Force-velocity curve Correct

What is the name of the hyperbolic relationship which shows that as the velocity of a concentric contraction increases, the developed tension decreases?

0° to -10°

What is the normal value when taking this measurement?

120°

What is the normal value when taking this measurement?

160°

What is the normal value when taking this measurement?

20°

What is the normal value when taking this measurement?

45°

What is the normal value when taking this measurement?

90°

What is the normal value when taking this measurement?

Low back arches

What is the primary movement compensation demonstrated during the gait assessment?

Shoulders elevate

What is the primary movement compensation demonstrated during the horizontal abduction test?

Knees move inward

What is the primary movement compensation demonstrated during the overhead squat assessment?

Low back arches

What is the primary movement compensation demonstrated during the pressing assessment?

Decreased ankle dorsiflexion and increased adductor activity

A volleyball player demonstrates repeated knee valgus while landing from jumps. Which of the following patterns of dysfunction are most likely present?

static stretching

A "Lengthening Technique" used in the Corrective Exercise Continuum includes

an isolated strengthening exercise.

A 1-arm Stability Ball Cobra is an example of

decreasing overactivity of neuromyofascial tissue

According to the text, the term "inhibit" refers to

Excessive forward lean

What is the primary movement compensation demonstrated during the pulling assessment?

Concentric contraction

A ______________________ occurs when the contractile force is greater than the resistive force, resulting in shortening of the muscle and visible joint movement.

Corrective exercise

A term used to describe the systematic process of identifying a neuromusculoskeletal dysfunction, developing a plan of action, and implementing an integrated corrective strategy.

True

A tight or shortened hip flexor group may create an anterior pelvic tilt, causing the hamstring complex to be lengthened under normal resting positions, which may inhibit normal hip flexion range of motion.

Shoulders elevate

What is the primary movement compensation demonstrated during the pulling assessment?

Low back arches off wall

What is the primary movement compensation demonstrated during the shoulder flexion test?

True

A tight psoas decreasing the neural drive and optimal recruitment of the gluteus maximus is an example of synergistic dominance.

overweight

18% of today's adolescents and teenagers are considered

Shoulders elevate

What is the primary movement compensation demonstrated during the shoulder internal rotation test?

Weak deep cervical flexor

A client demonstrates a forward head position and rounded shoulders while performing a walking lunge exercise. Which of the following muscle imbalance are most likely present?

Same side adductors Opposite side gastrocnemius Opposite side piriformis

A client demonstrates an asymmetrical weight shift during the Overhead Squat assessment. Which of the following muscles are most likely overactive? (Select all that apply.)

Tensor fascia latae (TFL)

A client demonstrates decreased hip extension. Which of the following muscles may benefit the most from static stretching?

Gluteus medius

A client demonstrates frontal plane instability (knee valgus) after performing the Tuck Jump Test. Which of the following muscles would be most appropriate to receive isolated strengthening?

Lengthened rhomboids and shortened anterior deltiod

A client demonstrates rounded shoulder posture and later indicates that he has suffered from shoulder pain in the past. Which of the following patterns of dysfunction are most likely present?

motor learning

A client entirely on feedback from the fitness professional for corrections to his exercise technique. Which of the following responses is this limiting?

Ball Bridge

A client exhibits a low back arch during the Overhead Squat assessment. Which of the following is the most appropriate isolated strengthening exercise?

Lateral gastrocnemius

A client exhibits pronation distortion syndrome. Which of the following muscles would be most appropriate to receive self-myofascial release?

rotator cuff

A client has been a waitress for many years, forced to carry heavy trays of food, and has dealt with shoulder pain in the past. This client is most likely prone to weakness in the

Supination

A client stands with their right patella turned outward. What obligatory motion will also likely be occurring at the subtalar joint

Abdominal complex

A client's Physical Activity Readiness Questionnaire (PAR-Q) reveals she has had a Cesarean section in the past. Which of the following muscle groups may potentially be weak in this individual due to this surgery?

long head of the biceps.

A combination of movements that extend the shoulder and elbow are most effective for lengthening the

Torque

A force that produces rotation

upper crossed postural distortion syndrome.

A key static postural distortion syndrome to look for to determine potential movement dysfunction at the cervical spine is the

Lumbar multifidus Internal obliques Transverse abdominis

A low back injury typically weakens which of the following local core stabilizers? (Select all that apply.)

muscle imbalances

A movement assessment allows the Health and Fitness Professional to evaluate

Handheld roller

A new client is a healthy senior who is unable to sit down on the floor to foam roll. Which of the following alternatives would be most appropriate to perform self-myofascial release?

Formed scar tissue

A new client reveals that she had knee replacement surgery two years ago and failed to comply with her rehabilitation program. During the assessment, she displayed limited range of motion in the affected knee. Which of the following is most likely to have caused this current lack of mobility?

False

A numeric grade of 3 indicates little to no ability of the client to withstand or resist pressure from the assessor.

Sensation

A process by which sensory information is received by the receptor and transferred either to the spinal cord for reflexive motor behavior, to higher cortical areas for processing, or both.

Pronation distortion syndrome

A runner who experiences reoccurring episodes of plantar fasciitis, shin splints, and patellar tendonitis is most likely affected by which of the following postural distortion syndromes?

True

A soft end-feel may acknowledge the presence of edema, whereas a firm end-feel may describe increased muscular tonicity.

False

A static postural assessment can accurately identify whether a problem is structural (or biomechanical) in nature or is derived from the development of poor muscular recruitment patterns with resultant muscle imbalances.

True

A static postural assessment provides indicators of problem areas that must be further evaluated to clarify the problems at hand.

Biomechanics

A study that uses principles of physics to quantitatively study how forces interact within a living body

Posterior tibialis and anterior tibialis

According to the text, which muscles would be most appropriate to strengthen (using isolated strengthening exercise) for a client with foot and ankle impairment?

Deviation of motion from its functional path

According to the text, which of the following answers best describes a movement compensation?

Single-leg Balance Reach

According to the text, which of the following integrated dynamic movements is MOST appropriate for a client exhibiting foot and ankle impairment?

sternocleidomastoid, scalenes, levator scapulae, and upper trapezius.

Abnormal asymmetric shift ing of the cervical spine (lateral fl exion, translation, or rotation) is MOST likely caused by an overactive and underactive right and left

vastus medialis oblique, vastus lateralis

Abnormal contraction intensity and onset timing of the ______________ and ______________ have been demonstrated in subjects with patellofemoral pain (

static stretching before athletic activities.

Abnormal tracking of the patella may be caused by all of the following EXCEPT:

True

According to a survey conducted by the National Institute of Health Statistics (NIHS), neck pain is the third most common type of pain for Americans.

True

According to a survey conducted by the National Institute of Health Statistics (NIHS), severe stress can increase the risk of neck pain by one and a half times.

True

According to a survey conducted by the National Institute of Health Statistics (NIHS), women are three times more likely to experience neck pain.

an effective means for improving tissue and joint range of motion

According to research, static stretching is

increased gluteus medius activity

According to research, subjects demonstrating increased dynamic knee valgus typically exhibit all of the following EXCEPT

feet and travel upward toward the head. Correct

According to the NASM kinetic chain checkpoints, it is common to begin a static postural assessment at the

Middle trapezius Rotator Cuff

According to the sample corrective exercise program for Arms Falling Forward in the text, which of the following muscles would receive isolated strengthening? (Select all that apply.)

Latissimus dorsi

According to the sample corrective exercise program for Low Back Arches in the text, which of the following muscles would receive Self-Myofascial Release?

Hip flexor complex Latissimus dorsi

According to the sample corrective exercise program for Low Back Arches in the text, which of the following muscles would receive Self-Myofascial Release? (Select all that apply.)

R.I.C.E. (rest, ice, compress, elevate).

According to the text, a comprehensive corrective exercise strategy using the Corrective Exercise Continuum includes all of the following steps EXCEPT:

autonomic nervous system

According to the text, it has been shown that external pressure can have an influence on the

decreased plantar flexion strength.

According to the text, key goniometric assessments to determine range of motion deficiencies that may be contributing to foot and ankle dysfunction include all of the following EXCEPT:

muscle balance

After performing an overhead squat assessment on a new client, the Health and Fitness Professional observes that there are no compensations. This is an example of

thoracic extensors

All of the following are key regions to activate if a client's head protrudes forward during the assessment process EXCEPT:

serratus anterior

All of the following are key regions to inhibit if a client's head protrudes forward during the assessment process EXCEPT:

static stretching of overactive tissues before competition

All of the following are potential factors that cause postural imbalance EXCEPT

Normal muscle function is dependent on normal joint movement.

All of the following are reasons to perform inhibitory and lengthening techniques before isolated strengthening EXCEPT:

20° of ankle dorsiflexion.

All of the following are risk factors for medial tibial stress syndrome EXCEPT:

adductor complex and medial hamstring complex

All of the following muscles and ligaments are being assessed EXCEPT:

gluteus minimus, biceps femoris (short head), and semimembranosus.

All of the following muscles and tissues are being assessed EXCEPT:

posterior tibialis.

All of the following muscles are MOST likely tight (overactive) EXCEPT the

hip flexor complex

All of the following muscles are MOST likely weak (underactive) EXCEPT the:

teres minor

All of the following muscles are typically tight when an individual exhibits this postural distortion pattern EXCEPT the:

lower trapezius

All of the following muscles are typically weak when an individual exhibits this postural distortion pattern EXCEPT the

Extension of tibiofemoral joint

All of the following structures are being assessed EXCEPT:

soleus.

All of the following structures are being assessed EXCEPT:

True

Alterations in muscle activity will change the biomechanical motion of the joint and lead to increased stress on the tissues of the joint and eventual injury.

The process whereby a tight muscle (short, overactive, myofascial adhesion's) causes decreased neural drive, and therefore optimal recruitment of its functional antagonist.

Altered reciprocal inhibition

Eccentric contraction

An ______________________ occurs when a muscle develops tension while lengthening

Isometric contraction

An ______________________ occurs when the contractile force is equal to the resistive force, leading to no visible change in the muscle length

80,000 to 100,000

An estimated _____ to _____ anterior cruciate ligament injuries occur annually in the general U.S population.

overactive hip flexors complex and gastrocnemius muscles

An excessive forward lean during the Overhead Squat assessment is most likely caused by

Gastrocnemius, rectus femoris, erector spinae

An increased lumbar lordosis with an anterior pelvic tilt is indicative of overactivity in which of the following muscles?

Forward lean

An individual who lacks sagittal plane dorsiflexion will most likely compensate with which of the following actions?

Force

An influence applied by one object to another, which results in an acceleration or deceleration of the second object.

An injury to the ankle ligaments in which small tears occur in the ligaments.

Ankle sprain

True

Ankle sprains have been shown to decrease the neural control to the gluteus medius and gluteus maximus muscles.

Z axis

Anterior translation of the cervical spine moves along which axis of the Cartesian coordinate system?

True

Any muscle, whether in a shortened or lengthened state, can be underactive or weak because of altered length-tension relationships or altered reciprocal inhibition.

True

As a compensatory mechanism for the underactivity and inability of the gluteus maximus to maintain an upright trunk position, the latissimus dorsi may become synergistically dominant (overactive or tight) to provide stability through the trunk, core, and pelvis.

True

As an individual's head migrates forward, the pelvis reflexively rotates anteriorly to readjust his or her center of gravity; this is known as the pelvo-ocular reflex.

forward, anteriorly

As an individual's head moves ________ , the pelvis reflexively rotates ________ to readjust one's center of gravity, known as the pelvo-occular reflex.

True

At best, an individual/client can recall only half his or her injury history, so a close examination of imbalances through further assessments can turn up additional areas of potential risks.

True

At midranges of shoulder motion, the glenohumeral ligaments are relatively lax, and the joint must rely heavily on the musculature that surrounds the joint for dynamic stability.

Break test

At the end of available range, or at a point in the range where the muscle is most challenged, the client is asked to hold that position and not allow the examiner to break the hold with manual resistance.

True

At the thoracolumbar spine, low-back pain and sacroiliac joint dysfunction may be seen with various compensations in posture as a result of cervical spine dysfunction.

1.The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles. 2. Inhibition of the musce spindle resulting from the Golgi tendon organ stimulation.

Autogenic inhibition

Inhibition of the muscle spindle resulting from the Golgi tendon organ stimulation.

Autogenic inhibition

Gastrocnemius

What is the primary muscle being addressed in the image below?

The distance one can squat down on one leg while keeping the knee aligned in a neutral position (in line with the second and third toes).

Balance threshold

True

Because the human movement system is an integrated system, impairment in one system leads to compensations and adaptations in other systems.

extended long period of time seating, wearing dress shoes, mental stress

Below are answers to a client's health risk appraisal. What are some potential "red flags" that may need to be considered when designing a corrective exercise program?

The body represents the arc of measurement. The goniometer shows the measurement recorded in degrees of a circle (0-360 degrees).

Body

Lead to tightness in the gastrocnemius and soleus causing postural imbalance, such as overpronation at the foot and ankle complex (flattening of the arch of the foot, which can lead to foot and ankle injury).

Brief y describe how wearing shoes with an elevated heel (dress shoes, high heels) can have an impact on the human movement system.

Lead to tight hip flexors that can cause postural imbalances within the kinetic chain. Tendency for the shoulders and cervical spine to fatigue under the constant influence of gravity. This often leads to a postural imbalance of rounding of the shoulders and a forward head.

Briefly explain how sitting for extended periods of time has an impact on the human movement system?

Increased motor unit activation Increased motor unit synchronization

By what parameters does isolated strengthening improve intramuscular coordination of specific muscles? (Select all that apply.)

Latissimus dorsi

What is the primary muscle being addressed in the image below?

Repetitive episodes of giving way at the ankle, coupled with feelings of instability.

Chronic ankle instability

repetitive episodes of the ankle giving way

Chronic ankle instability is

longer than three months

Chronic neck pain is that which lasts

True

Chronic use of the right lower extremity while driving, without awareness of trying to maintain symmetry, may allow the body to shift to the right and promote external rotation of the left lower extremity.

The circular movement of a limb.

Circumduction

True

Compensation or dysfunction in one region, such as the foot and ankle, may lead to dysfunctions in other areas of the body.

False The body is an interconnected chain and compensation or dysfunction in the LPHC region can lead to dysfunctions in other areas of the body. Moving above the LPHC, common injuries are often seen in the cervical-thoracic spine, ribs, shoulder, and upper extremity regions which can stem from dysfunction in the LPHC.

Compensation or dysfunctions in the lumbo-pelvic-hip complex rarely leads to dysfunction in the cervical-thoracic spine, ribs, shoulder, or upper extremity regions.

abduction, extension, and external rotation

Concentrically the gluteus medius accelerates hip (femoral)

flexion, abduction and internal rotation of hip, external rotation of lower leg, and extension of the knee

Concentrically the tensor fascia latae (TFL) accelerates

external rotation of the lower leg and eversion the foot

Concentrically, the peroneus longus accelerates

True

Contraindications for applying stretching techniques include osteoporosis, acute rheumatoid arthritis, and acute injury or muscle strain or tear.

Peroneals

What is the primary muscle being addressed in the image below?

The rate of muscle recruitment and the timing of muscular contractions within the kinetic chain

Coordination

Activation techniques

Corrective exercise techniques used to reeducate or increase activation of underactive tissues.

Lengthening techniques

Corrective exercise techniques used to increase the extensibility, length, and range of motion of neuromyofascial tissues in the body.

Inhibitory techniques

Corrective exercise techniques used to release tension or decrease activity of overactive neuromyofascial tissues in the body.

A cycle whereby an injury will induce inflammation, muscle spasm, adhesion, altered neuromuscular control, and muscle imbalances.

Cumulative injury cycle

Piriformis

What is the primary muscle being addressed in the image below?

Soft tissue will model along the lines of stress.

Davis's law

An inflammation or a tendinosis of the sheath or tunnel that surrounds two tendons that control movement of the thumb.

De Quervain syndrome

True

Decreasing muscle stiff ness through stretching will decrease the work required to perform a particular activity and potentially increase overall performance.

Upper trapezius

What is the primary muscle being addressed in the image below?

Biceps brachii (long head)

During a Limitation Assessment, a client demonstrates limited elbow extension while in shoulder extension. Which of the following muscles is most likely overactive?

poster

During a static postural assessment, a health and fitness professional observes that a client has protracted shoulders and a forward head position. Which of the following muscles is most likely lengthened?

Forward trunk flexion

During an Overhead Squat test, it is observed that a client demonstrates limited dorsiflexion in the sagittal plane, yet the client does not raise his heels. Which of the following movement impairments needs to occur in order to maintain the body's center of gravity?

active valgus

During competition, athletes may display __________ __________, a position of hip adduction and knee abduction that is the result of muscular contraction rather than ground reaction forces.

Eccentric

During resistance training, which action by the muscle(s) prevents weight/resistance from accelerating in an uncontrolled manner as a result of gravitational force?

Rhomboids

During the Overhead Squat assessment, the compensation of "arms fall forward" can be attributed by underactivity of which muscles?

Rhomboids Lower trapezius

During the Overhead Squat assessment, the compensation of "arms fall forward" can be attributed by underactivity of which muscles? (Select all that apply.)

Soleus

During the Overhead Squat assessment, the compensation of "excessive forward lean" can be attributed by overactivity of which muscle?

Medial hamstrings

During the Overhead Squat assessment, the compensation of "feet turn out" can be attributed by underactivity of which of the following muscles?

Vastus lateralis

During the Overhead Squat assessment, the compensation of "knees move inward" can be attributed by overactivity of which muscle?

Posterior view

During the Overhead Squat assessment, which view is ideal for observing the existence of an asymmetrical weight shift?

Anterior view

During the Overhead Squat assessment, which view specifically assess the foot/ankle and knee complex?

Suboccipitals Sternocleidomastoid

During the Overhead Squat test, a client demonstrates an excessively forward head. From this information, which of the following muscle(s) is most likely overactive? (Select all that apply.)

Adductor complex (same side as stance leg)

During the Single-leg Squat assessment, the compensation of "hip drop" can be attributed by overactivity of which muscle?

tensor fascia latae

During the Single-leg Squat assessment, the compensation of knee valgus can be attributed by overactivity of the

Gastrocnemius and soleus

During the health risk appraisal, a client indicates that her full-time job requires her to wear dress shoes and that she prefers to wear shoes with a heel. From this information, what insight does the Health and Fitness Professional have about what muscles might be overactive?

Latissimus dorsi

During the overhead Squat test,a client exhibits a low back arch. After having the client perform the squat again, with the hands on the hips, the compensation is corrected. Which of the following muscles is most likely overactive?

agonist-antagonist muscle groups

During their studies of muscle compensations, Florence and Henry Kendall addressed postural deviations through the relationship of

Assessments that involve movement with a change in ones base of support

Dynamic movement assessment

False

Dynamic movement assessments are assessments that involve movement without a change in one's base of support such as squatting, pressing, pushing, pulling, and balancing.

How an individual is able to maintain an erect posture while performing functional tasks.

Dynamic posture

An alteration in the normal position or motion of the scapula during coupled scapulohumeral momements

Dyskinesis

Ball Wall Squat with Overhead Press Single-leg Squat with Scaption

Examples of integrated dynamic movement include which of the following? (Select all that apply.)

Increasing sympathetic tone reduces the prolonged faulty contraction of muscle tissue that can lead to the cumulative injury cycle.

False

Individuals who have never performed self-myofascial release should begin by using a dense and rigid roller (such as a PVC roller) because it offers increased penetration into the soft tissue.

False

Precautionary measures do not apply for self-myofascial release techniques, and it is considered safe for all populations including people with organ failure, bleeding disorders, cancer, and contagious skin conditions.

False

The frequency at which a motor unit is activated.

Firing rate

Dorsifl exion

Flexion at the ankle is more accurately termed what?

dorsiflexion

Flexion of the ankle is more accurately termed

working with the arms overhead for long periods of time may Lead to shoulder soreness that could be the result of tightness in the latissimus dorsi and pectorals and weakness in the rotator cuff.

From a human movement system standpoint, briefly describe how construction workers and painters can develop muscle imbalances and injury of the upper extremities?

sagittal plane

Front lung and bicep curl what plane

The ability of the neuromuscular system to recruit correct muscle synergies, at the right time, with the appropriate amount of force to perform functional task with the least amount of energy and stress on the HMS.

Functional efficiency

...

Functionally tight,upper trapezius, teres major,and sternocleidomastoid

hip external rotators

Functionally tightened muscles associated with this postural distortion pattern include all of the following EXCEPT the:

peroneals, lateral gastrocnemius, soleus, lateral hamstrings, iliotibial band, and adductors

Functionally tightened or overactive muscles accompanying the lower-extremity movement impairment syndrome include

soleus

Functionally weakened (inhibited) muscles associated with this postural distortion pattern include all of the following EXCEPT the:

The reflex arc consisting of small anterior horn nerve cells and their small fibers that project to the intrafusal bundle to produce its contraction, which initiates the afferent impulses that pass through the posterior root to the anterior horn cells, inducing, in turn, reflex contraction of the entire muscle.

Gamma loop

Subscapularis and teres major

Hands far from the wall" during the Rotation test indicates underactivity in which of the following muscles?

True

If an individual's low back arches during the overhead squat assessment, but the compensation is then corrected when performing the squat with hands on hips, the primary regions that most likely need to be addressed are the latissimus dorsi and pectoral muscles.

True

If one joint lacks proper range of motion (ROM), then adjacent joints and tissues (above or below) must move more to compensate for the dysfunctional joint's ROM.

True

If one segment in the human movement system is out of alignment, then other movement segments have to compensate in attempts to balance the weight distribution of the dysfunctional segment.

True

If the anterior tibialis and erector spinae are working at a submaximal level (underactive), the biceps femoris may become overactive to help maintain stabilization of the lumbo-pelvic-hip complex.

psoas or rectus femoris may be overactive

If the client reports a pinching sensation in the front of the hip during this assessment, the

Tightness in the long head of the biceps

If the elbow flexes as the shoulder goes into extension, what could be indicated?

True

If the gluteus medius is underactive, then the tensor fascia latae (TFL) may become synergistically dominant to produce the necessary force to accomplish frontal plane stability of the lumbo-pelvic-hip complex.

decreased plantar flexion strength.

If the knees come together during the squat (medial knee displacement) the individual may have all of the following EXCEPT:

True

If there is a lack of sagittal plane dorsiflexion at the ankle owing to an overactive or tight gastrocnemius and soleus, the lumbo-pelvic-hip complex may be forced to increase forward flexion of the trunk to alter the body's center of gravity to maintain balance.

True

Immobilizations through splinting or self-immobilization as a result of pain may allow tissue to tighten

the International Obesity Task Force

In 1985, deemed the prevalence of obesity________________ an epidemic

False

In a corrective exercise program, static stretching should only be applied to muscles that have been determined to be underactive, weak, or lengthened during the assessment process.

True

In addition to tight muscles, restrictions in skin, neural tissue, and articular ligaments can also result in muscle inhibition.

up to 60 seconds may produce long lasting results

In clients equal to or greater than 65 years of age, it has been shown that static stretching

False

In general, it is thought that static stretching for 5 to 10 seconds causes an acute viscoelastic stress relaxation response, allowing for an immediate increase in range of motion.

False

In most normal subjects, active ROM is slightly greater than passive ROM.

Flexion of cervical spine and hyperextension of cervicocranial junction

In order to keep the eyes level during the descent of an Overhead Squat test, what compensation will occur as the head migrates forward?

...

In preparation for the upcoming basketball season, a new client performs a Tuck Jump assessment and excessive knee valgus upon landing is observed. Which of the following integrated dynamic movements should the Health and Fitness Professional have the client perform first?

Opposite side anterior tibialis

In the compensation Asymmetrical Shift, which of the following muscles are most likely underactive?

Hamstrings Adductor magnus External obliques

In the compensation Low Back Rounds, which of the following muscles are most likely overactive? (Select all that apply.)

1 million ambulatory care (doctor) visits per year

In the general population, plantar fasciitis accounts for more than

Biceps femoris

What is the primary muscle being stretched in the image below?

Increase activity in the vastus medialis and gluteus medius

Increasing arch height with an orthotic insert can do which of the following?

True

Increasing musculotendinous flexibility through stretching will lead to a decrease muscle energy absorption and trauma to muscle fibers with a decrease in injury risk being the potential result.

False

Individuals who present with the lower extremity movement impairment syndrome typically develop predictable patterns of injury including rotator cuff impingement, shoulder instability, biceps tendinitis, thoracic outlet syndrome, and headaches.

True

Individuals with a lower extremity movement impairment syndrome are usually characterized by excessive foot pronation (flat feet), increased knee valgus (knock-kneed), and increased movement at the lumbo-pelvic-hip complex (extension or flexion) during functional movements.

True

Individuals with shoulder dislocations experience recurrent instability within two years and are at risk of developing glenohumeral osteoarthritis secondary to the increased motion at the glenohumeral joint.

knee valgus

Individuals with the lower extremity movement impairment syndrome are usually characterized as having

True

Individuals with the upper extremity movement impairment syndrome are usually characterized as having rounded shoulders and a forward head posture or improper scapulothoracic or glenohumeral kinematics during functional movements.

rounded shoulders and forward head

Individuals with the upper-extremity movement impairment syndrome are usually characterized as having

tensor fascia latae

Inflammation and irritation of the IT-band may occur because of a lack of flexibility of the __________ __________ __________, which can result in an increase in tension on the IT-band during the stance phase of running.

IT-band syndrome

Inflammation and irritation of the distal portion of the iliotibial tendon as it rubs against the lateral femoral condyle is known as:

External (augmented) feedback

Information provided by some external source, for example, a health and fitness professional, videotape, mirror, or heart rate monitor.

True

Injuries that can stem from lumbo-pelvic-hip dysfunction include patellar tendinosis (jumper's knee), IT-band tendonitis (runner's knee), and ACL tears.

anterior, posterior, or inferior glenohumeral ligaments and the glenoid labrum.

Injuries to the capsuloligamentous structures lead to deficits in the passive stabilizing structures of the shoulder such as the

True

Integrated dynamic movement enhances the functional capacity of the human movement system by increasing multiplanar neuromuscular control

Low loads and controlled movements

Integrated dynamic movement involves which of the following?

False

Integrated dynamic movement performed within a corrective exercise program should involve heavy loads with an explosive tempo to maximize postural stabilization.

Corrective exercise techniques used to retrain the collective synergistic function of all muscles through functionally progressive movements.

Integration techniques

intermuscular coordination.

Integration techniques (Integrated Dynamic Movement) strive to improve

retrain the collective synergistic function of all muscles through functionally progressive movements.

Integration techniques are used to

The ability of the neuromuscular system to allow all muscles to work together with proper activation and timing between them.

Intermuscular coordination

False

Intertester reliability refers to the amount of agreement between goniometric values obtained by the same tester.

Gastrocnemius

What is the primary muscle being stretched in the image below?

The ability of the neuromuscular system to allow optimal levels of motor unit recruitment and synchronization within a muscle.

Intramuscular coordination

False

Intratester reliability refers to the amount of agreement between goniometric values obtained by different testers.

reducing trigger point pain and sensitivity

Ischemic compression and static stretching as a home program has been shown to be most significantly effective at

concentric and eccentric muscle actions.

Isolated strengthening exercises are used to isolate particular muscles to increase the force production capabilities through

enhanced relative flexibility.

Isolated strengthening is a technique used to increase intramuscular coordination of specific muscles through a combination of all of the following EXCEPT

higher, 10

Isometric muscle contractions generate _______________ levels of tension than concentric muscle contractions and provide functional strength at approximately _______________ degrees on either side of the joint angle of contraction.

$26 billion

It has been estimated that the annual costs attributable to low-back pain in the United States are greater than

mechanoreceptors.

It is believed that slow, deep, and sustained pressure can directly stimulate

True

It is believed that the isometric contraction used during neuromuscular stretching increases motor neuron excitability as a result of stimulation to the muscle spindle and that this leads to an increased resistance to a change in length (or, ability to increase length of tissue).

Upper trapezius, levator scapula Correct

It is determined that a client demonstrates an upper extremity movement impairment syndrome. Which of the following muscles are most likely tight?

Erector spinae, lateral hamstrings

It is determined that a client demonstrates lower extremity movement impairment syndrome. Which of the following musculature is most likely tight?

False

It is estimated that roughly 25% of the American adult population does not partake, on a daily basis, in 30 minutes of low-to-moderate physical activity.

talus, dorsiflexion

It is hypothesized that decreased posterior glide of the ___ can decrease ___at the ankle

eccentric deceleration

It is suggested that many injuries occur during _______________ in the frontal and transverse planes.

soleus/gastrocnemius, biceps femoris, and tensor fascia latae.

Key lengthening exercises via static or neuromuscular stretches for an individual with a foot/ankle impairment(s) include the

toe flexors and intrinsic foot muscles, medial gastrocnemius, medial hamstring complex, anterior tibialis, and posterior tibialis.

Key muscles to activate via isolated strengthening exercises or positional isometrics techniques for an individual with a foot/ankle impairment(s) include the

soleus/lateral gastrocnemius, peroneals, biceps femoris, and tensor fascia latae.

Key regions to inhibit via foam rolling for an individual with a foot/ankle impairment(s) include the

anterior talofibular ligament, calcaneofibular ligament, and posterior talofibular ligament

Lateral ankle sprains are the most common type of sprain, and PRIMARILY affect the lateral ankle ligaments, including the

False The under activity of the erector spinae and gluteus maximus to maintain an upright trunk position produce the compensation of an excessive forward lean. The gastrocnemius, soleus, and hip flexor muscles are typically tight and overactive when an individual exhibits an excessive forward lean during squatting motions.

Lengthened and weak gastrocnemius, soleus, and hip flexor muscles produce the compensation of an excessive forward lean of the torso during squatting motions.

True

Like static stretching, neuromuscular stretching should only be applied to muscles that have been determined to be overactive or tight during the assessment

True

Looking for causative factors (versus treating symptomatic complaints) of inflammation, discomfort, or poor performance will likely result in the selection of effective intervention strategies to alleviate the dysfunction.

True

Low-back injuries can cause decreased neural control to stabilizing muscles of the core, resulting in poor stabilization of the spine and possible further dysfunction of the upper or lower extremities.

Usually characterized by excessive foot pronation (flat feet), increased knee valgus (tibia internally rotated and femur internally rotated and adducted or knock-kneed), and increased movement at the LPHC (extension or flexion) during functional movements.

Lower extremity movement impairment syndrome

True

Male athletes are at greater risk of ACL injury when compared with female athletes.

True

Manual muscle testing is an assessment process used to test the recruitment capacity and contraction quality of individual muscles or movements.

False

Manual muscle testing provides an opportunity to assess muscle function with low cost and difficulty

control postural alignment

Many injuries occur during eccentric deceleration in the frontal and transverse plane as a result of the inability to

True

Many of the common injuries associated with the lumbo-pelvic-hip complex include low-back pain, sacroiliac joint dysfunction, and hamstring, quadriceps, and groin strains.

True

Mechanically, static stretching appears to affect the viscoelastic component of neuromyofascial tissue, decreasing the passive resistance a muscle has to a stretch force throughout most of the range of motion.

Overpronation

Medial tibial stress syndrome has been associated with

True

Mental stress or anxiety can lead to a dysfunctional breathing pattern that can further lead to postural distortion and kinetic chain dysfunction.

Latissimus dorsi

What is the primary muscle being stretched in the image below?

more than 60% involve the low back.

More than one third of all work-related injuries involve the trunk, and of these,

15 and 25

Most anterior cruciate ligament (ACL) injuries occur between what two ages?

deceleration, transverse

Most knee injuries occur during noncontact ___ in the frontal and ___ plane.

landing or decelerating on a single limb

Most noncontact ACL injuries occur when

False

Most of the current research has demonstrated that neuromuscular stretching is not as effective at increasing range of motion when compared with static stretching.

Th e progressive activation of a muscle by successive recruitment of contractile units (motor units) to accomplish increasing gradations of contractile strength.

Motor unit activation

The progressive activation of a muscle by successive recruitment of contractile units (motor units) to accomplish increasing gradations of contractile strength.

Motor unit activation

The movement arm (MA) is the only moving component of the goniometer. It is placed on the moving limb of the joint being measure to provide the measurement reading.

Movement arm

True

Movement assessments can be categorized into two types: transitional assessments and dynamic assessments.

Refer to the state in which the structural integrity of the HMS is compromised because the components are out of alignment.

Movement impairment syndrome

Rotary motion

Movement of the bones around the joints

intermuscular coordination.

Multi-joint motions promote and require greater

True"

Multi-joint motions versus single-joint motions promote and require greater intermuscular coordination.

Establishing normal length-tension relationships, which ensure proper length and strength of each muscle around a joint.

Muscle balance

True

Muscle balance is essential for optimal recruitment of force-couples to maintain precise joint motion and ultimately decrease excessive stress placed on the body.

Establish normal

Muscle imbalance

Isokinetic testing

Muscle strength testing performed with a specialized apparatus the provides variable resistance to a movement, so that no matter how much effort is exerted, the movement takes place at a constant speed. Such testing is used to assess and improve muscular strength and endurance, especially after injury.

True

Muscle that is repeatedly placed in a shortened position, such as the iliopsoas complex during sitting, will eventually adapt and tend to remain short.

True

Muscle weakness can be related to several factors, but the most common factors in a healthy individual are atrophy and inhibition.

Global musculature system

Muscles responsible predominantly for movement and consisting of more superficial musculature that originates from the pelvis to the rib cage, the lower extremities, or both

Antagonists

Muscles that act in direct opposition to prime movers

Local musculature system

Muscles that are predominantly involved in joint support or stabilization.

synergists

Muscles that assist prime movers during functional movement patterns are known as

Synergists

Muscles that assist prime movers during functional movement patterns.

Stabilizers

Muscles that support or stabilize the body while the prime movers and the synergists perform the movement patterns.

lateral gastrocnemius, soleus, and peroneals.

Musculature imbalance and tightness of the lower leg is theorized to contribute to knee valgus, specifically tightness of the lateral ankle musculature including the

The connective tissue in and around muscles and tendons.

Myofascial

Inhibit, Lengthen, Activate, Integrate

NASM's Corrective Exercise Continuum is organized into which four phases?

True

Neurologically, static stretching of neuromyofascial tissue to the end range of motion appears to decrease motor neuron excitability, possibly through the inhibitory effects from the Golgi tendon organs (autogenic inhibition) as well as possible contribution from the Renshaw recurrent loop (recurrent inhibition).

autogenic inhibition and recurrent inhibition

Neurologically, stretching neuromyofascial tissue to the end range of motion appears to decrease motor neuron excitability through inhibitory effects of

The ability of the neuromuscular system to allow agonist, antagonists, synergists, and stabilizers to work synergistically to produce, reduce, and dynamically stabilize the HMS in all three planes of motion.

Neuromuscular efficiency

True

Neuromuscular stretching can be performed daily unless otherwise stated.

True

Neuromuscular stretching involves taking the muscle to its end range of motion (ROM), actively contracting the muscle to be stretched for 5 to 10 seconds, then passively moving the joint to a new end ROM and holding this position for 20 to 30 seconds.

True

Neuromuscular stretching is a technique that involves a process of isometrically contracting a desired muscle in a lengthened position to induce a relaxation response on the tissue, allowing it to further elongate.

True

Neuromuscular stretching is commonly called proprioceptive neuromuscular facilitation (PNF).

Smooth muscle cells in fascia that may be related to regulating of fascial pre-tension

Neuromyofascial release and/or pressure and tension positively affect the autonomic nervous system in that it influences which of the following? (Select all that apply.)

Levator scapulae

What is the primary muscle being stretched in the image below?

60%

Of all work-related injuries that involve the trunk, more than _____ involve the low back.

Shoulder Impingement

Of the following shoulder injuries, which diagnosis is the most prevalent?

Impingement

Of the shoulder pain that is reported, which of the following is the most prevalent diagnosis?

True

Once a joint has lost its normal arthrokinematics, the muscles around that joint may spasm in an attempt to minimize the stress at the involved segment.

True

One must be a qualified health and fitness professional (i.e., licensed professional) to apply manual muscle testing techniques on clients.

True

One of the best predictors of future injuries is past injury.

False

One of the roles of a health and fitness professional (i.e., personal trainer, athletic trainer, strength coach) is to administer, prescribe, and educate on the usage and effects of common medications.

True

One specific area that the health and fitness professional should focus on when training to prevent ACL injury risk is the correction of lower extremity valgus during jump landing tasks and cutting maneuvers.

Pectoralis major

What is the primary muscle being stretched in the image below?

True

Overactivity of a shortened muscle will reciprocally inhibit its functional antagonist leading to a false reading that a muscle is weak when in fact the strength impression is purely a factor of joint position.

Resisted Ankle Dorsiflexion Resisted Ankle Plantarflexion and Inversion Single-leg Calf Raise

Overhead Squat with feet flatten activate exercise

Multiplanar Single-leg Balance Reach

Overhead Squat with feet flatten integration exercise

Peroneal complex Lat Gastrocnemius Biceps Femoris (short head)

Overhead Squat with feet flatten over active muscle

Anterior Tibialis Posterior Tibialis Med Gastrocnemius Gluteus Medius

Overhead Squat with feet flatten under active muscle

True

Overhead movements, often used in integrated dynamic movements, help to place increased stress on the core musculature.

The amount obtained by the examiner without any assistance by the client.

Passive range of motion

True

Patellar tendinopathy is an injury common with athletes participating in jumping sports such as basketball, volleyball, or high or long jumping.

True

Patellar tendinopathy occurs when repeated stress is placed on the patellar tendon.

jumper's knee

Patellar tendonitis is commonly referred to as

A membrane that lines the outer surface of all bones.

Periosteum

altered shoulder mechanics.

Persistent shoulder pain that is caused by degenerative changes in capsuloligamentous structures, articular cartilage, and tendons is typically a result of

A high medial arch when weight-bearing.

Pes cavus

A flattened medial arch during weight-bearing.

Pes planus

a high medial arch during weight-bearing activities.

Pes planus (increased pronation) is characterized by all of the following EXCEPT:

flatted medial arch

Pes planus is characterized as

Irritation and swelling of the thick tissue on the bottom of the foot. The most common complaint is pain in the bottom of the heel

Plantar fasciitis

True

Poor eccentric deceleration capabilities, overtraining, and playing on hard surfaces are all risk factors for patellar tendinopathy.

The independent and interdependent alignment (static posture) and function (transitional and dynamic posture) of all components of the HMS at any given moment, controlled by the central nervous system.

Posture

anterior tibialis

Potentially tightened or overactive muscles accompanying a lower extremity movement impairment syndrome include the following EXCEPT:

rhomboids.

Potentially tightened or overactive muscles accompanying an upper extremity movement impairment syndrome include the following EXCEPT:

pes anserine complex

Potentially weakened or inhibited muscles accompanying a lower extremity movement impairment syndrome include the following EXCEPT:

teres minor

Potentially weakened or inhibited muscles accompanying an upper extremity movement impairment syndrome include the following EXCEPT:

True

Precise neuromuscular control of range of motion at each joint will ultimately decrease excessive stress placed on the body.

A postural distortion syndrome characterized by foot pronation and lower extremity muscle imbalances

Pronation distortion syndrome

Chin tuck

Proper cervical alignment during exercise means performing which of the following actions?

Knowledge of performance

Provides information about the quality of the movement

False

Questions pertaining to an individual's recreational activities and hobbies are not an essential component of the health risk appraisal.

The amount of motion available at specific joint.

Range of motion

Piriformis

What is the primary muscle being stretched in the image below?

True

Recent research suggests that range of motion (ROM) can be improved via the application of heat or ice (either heating or cooling the tissue), suggesting that warming-up of tissues is not necessary to improve ROM.

A feedback circuit that can decrease the excitability of motor neurons via the interneuron called the Renshaw cell.

Recurrent inhibition

Renshaw cell

Recurrent inhibition is a feedback circuit that can decrease the excitability of motor neurons via the interneuron called the

The phenomenon of the human movement system seeking the path of least resistance during functional movement patterns (or movement compensation).

Relative flexibility

True

Reliability of joint motion assessment reflects how closely the measurement represents the actual angle or total available range of motion.

hip flexion

Research demonstrated stretching tight ipsilateral quadriceps and hip flexor musculature can significantly improve

False

Research has shown that the short-term use of unilateral exercises is ineffective at increasing performance measures.

40 years ago

Research suggests that musculoskeletal pain is more common now than it was__________because of the advancements of technology and manuallabor-saving devices.

muscular strength and power

Research suggests there is moderate evidence to indicate that acute, pre-exercise stretching performed in isolation may have a negative effect on

$2.5 billion

Researchers have estimated health care costs to be approximately __________ annually for ACL injuries.

False

Resistance training performed on unstable surfaces may be challenging and should not be considered as an effective mode to improve a client's movement patterns.

True

Reviews of the best available research suggest that, acutely, stretching may have a detrimental effect on muscular strength and power.

stretching the calf musculature before activity

Risk factors for ankle sprain include all of the following EXCEPT:

20 degrees of available ankle dorsiflexion.

Risk factors for patellar tendinopathy include all of the following EXCEPT:

75 to 80% of shoulder injuries.

Rotator cuff conditions such as strains, ruptures, and tendinopathies account for approximately

Knee adduction and internal rotation

Runners with iliotibial band syndrome will most likely exhibit which of the following patterns of dysfunction during the gait cycle?

Posterior deltoid

What is the primary muscle being stretched in the image below?

A flexibility technique used to inhibit overactive muscle fibers.

Self-myofascial release

False

Several researchers suggest that each joint and muscle group may respond similarly to stretching protocols; thus stretching protocols may not need to be different for each range of motion (ROM) limitation found.

sternocleidomastoid, levator scapulae, and upper trapezius.

Shoulder elevation during the overhead squat assessment is potentially caused by overactivity of the

middle and lower trapezius, rhomboids, and rotator cuff .

Shoulder elevation during the overhead squat assessment is potentially caused by underactivity of the

21% of the general population

Shoulder pain is reported to occur in up to

True

Shoulder pain is reported to occur in up to 21% of the general population with 40% persisting for at least one year at an estimated annual cost of $39 billion.

Levator scapulae

Shoulders that elevate during a Shoulder Press indicates probable overactivity in which of the following muscles?

True

Some joints are constructed so that the joint capsule is the limiting factor in movement whereas other joints rely solely on ligamentous structures for stability.

transversus abdominis, multifidus, and internal oblique.

Some of the major muscles of the local muscular systems include the

Decrease the stretch required from the gastrocnemius and soleus Alter the client center of gravity forward

Squat modification with elevating the heels

LPHC dysfunction

Squat modification with elevating the heels does not improves

Foot and ankle dysfunction (lack of ankle range of motion)

Squat modification with elevating the heels improves

remove the stretch place on the lattissimus dorsi, pectoralis major/minor and coracobrachialis less demand from intrinsic core stabilizers

Squat modification with hands on the hip

The stabilization arm (SA) is a structural part of the goniometer that is attached to the body. This part of the goniometer will be placed on the stable, nonmoving limb or bony segemt that forms the joint being measured.

Stabilization arm

How an individual physically presents themeselves in stance. It is reflected in the alignment of the body.

Static posture

place the muscle in a maximally lengthened position and retest.

Step 1 of the NASM manual muscle testing process includes all of the following EXCEPT

A muscle contraction in response to stretching within the muscle.

Stretch reflex

True

Surgery will cause pain and inflammation that can alter neural control to the affected muscles and joints if not rehabilitated properly

pectorals

Swimmers often exhibit overemphasized __________ in relation to scapular retractors.

The synergistic activation of multiple motor units.

Synchronization

The process by which a synergist compensates for a prime mover to maintain force production

Synergistic dominance

False

Synergistic dominance is the process by which a tight muscle causes decreased neural drive of its functional antagonist.

A combination of pain, swelling, and impaired performance commonly associated with the Achilles' tendon.

Tendinopathy

Damage to a tendon at a cellular level, but does not present to inflammation.

Tendinosis

Motor development

Th change in motor behavior with time throughout the lifespan

Motor behavior

Th e human movement system's response to internal and external environmental stimuli

Internal (sensory) feedback

Th e process by which sensory information is used by the body via length-tension relationships, force-couple relationships, and arthrokinematics to monitor movement and the environment.

Motor control

Th e study of posture and movements with the involved structures and mechanisms used by the central nervous system to assimilate and integrate sensory information with previous experiences

protracted and anteriorly tilted position.

Th epectoralis minor plays an important role in scapula malposition as it can pull the scapula into a more

Vestibular function Postural orientation Stabilization of the head

The neck muscle system is closely related with the reflex systems involving which of the following? (Select all that apply.)

Soleus

What is the primary muscle being stretched in the image below?

Improper movement patterns during jump landing tasks

The Landing Error Scoring System (LESS) test assesses which of the following?

180-degree jump

The __________ __________ is an integrated dynamic movement exercise to teach lower extremity control while the body is rotating in the transverse plane.

Frontal plane

The ______________________ bisects the body into front and back halves, and primarily includes abduction and adduction of the limbs (relative to the trunk), lateral flexion of the spine, and eversion and inversion of the foot and ankle complex.

Sagittal plane

The ______________________ bisects the body into right and left halves, and primarily includes flexion and extension movements.

Transverse plane

The ______________________ bisects the body to create upper and lower halves, and primarily includes internal rotation and external rotation for the limbs, right and left rotation for the head and trunk, and radioulnar pronation and supination.

True

The ability of an individual to perform static stretching without assistance and the slow-minimal to no motion required has led this form of flexibility training to be associated with the lowest risk for injury during the stretching routine and deemed the safest to use.

Sensorimotor integration

The ability of the central nervous system to gather and interpret sensory information to execute the proper motor response.

True

The ability of the nervous system to recruit and activate muscles dictates muscle strength

intermuscular coordination

The ability of the neuromuscular system to allow all muscles to work together with proper activation and timing between them is best defined as

intramuscular coordination

The ability of the neuromuscular system to allow optimal levels of motor unit recruitment and synchronization within a muscle is defined as

Strength

The ability of the neuromuscular system to produce internal tension to overcome an eternal force.

acromion process and clavicle.

The acromioclavicular joint is comprised of the

True

The neck muscle system is intimately related with reflex systems concerned with vestibular function, proprioceptive systems, stabilization of the head and eyes, postural orientation, and stability of the whole body.

Sternocleidomastoid

What is the primary muscle being stretched in the image below?

True

The base of the skull and C1 (atlas) make up the atlanto occipital joint.

False

The cervical spine begins at the base of the skull and includes nine vertebrae

False

The combination of tight and weak muscles typically does not alter normal movement patterns

False

The current evidence suggests that acute pre-exercise stretching has a significant impact on injury risk although the effects of chronic, long-term stretching protocols tend to lead to increased injury rates.

Sensory information

The data that the central nervous system receives from sensory receptors to determine such things as the boidy's position in space and limb orientation, as well as information about the environment, temperature, texture

upper oblique subsystem

The deep neck flexors (longus colli, longus capitis, rectus capitis anterior, and lateralis), lower trapezius, and serratus anterior form the _____ with the pectoralis, upper trapezius, and levator scapula.

False

The deep neck flexors are often overactive and synergistically dominate to maintain an upright cervical spine position as a result of underactivity and weakness of the upper trapezius, levator scapulae, and sternocleidomastoid.

True

The deltoid and supraspinatus work together in a force-couple to control the humeral head in the frontal plane.

True

The eccentric component involved with isolated strengthening has been proven to play a role in the recovery of muscle injury and tendinopathies, and in preparation for integrated training.

False

The femur and the pelvis make up the sacroiliac joint.

atlas

The first cervical spine (C1) is also known as the

True

The foot and ankle and the lumbo-pelvic-hip complex (LPHC) play a major role in knee impairment.

True

The foot and ankle complex must withstand a high amount of contact force (ground reaction force) with each step taken as it is closest to the impact site (foot strike).

True

The gastrocnemius complex, which consists of the gastrocnemius and soleus muscles, share a common Achilles' tendon that inserts on the base of the talus.

False The glenohumeral joint is a ball and socket articulation between the head of the humerus and the glenoid of the scapula.

The glenohumeral joint is a nonsynovial articulation between the head of the humerus and the glenoid of the scapula.

posterior oblique subsystem

The gluteus maximus, latissimus dorsi, and thoracolumbar fascia work synergistically to form the

Lateral subsystem.

The gluteus medius, tensor fascia latae, adductor complex, and quadratus lumborum comprise the

True

The health and fitness professional must be diligent in providing adequate feedback of correct technical performance (i.e., proper landing mechanics) to facilitate desirable neuromusculoskeletal alterations.`

False The infraspinatus and teres minor externally rotate the glenohumeral joint and decelerate the humerus during internal rotation.

The infraspinatus and teres minor internally rotate the glenohumeral joint and decelerate the humerus during external rotation.

Perception

The integration of sensory information with past experiences or memories.

Transverse abdominis, multifidus, internal oblique, diaphragm, pelvic floor muscles

The joint support system of the lumbo-pelvic-hip complex (LPHC) includes the following muscles.

False

The numeric grade of 1 represents a client who maintains good structural alignment and holds the end-range position against the assessor's pressure.

hip adduction and internal rotation

The piriformis eccentrically decelerates

True

The plantar fascia is a thick, fibrous band of tissue that runs from the calcaneus and fans out to insert on the metatarsal heads to support the longitudinal arch of the foot.

True

The premise behind neuromuscular stretching (NMS) is very similar to static stretching; however, NMS usually requires the assistance of another person, and thus it is traditionally used under the supervision of a health and fitness professional.

Lower crossed syndrome

The presence of an anterior pelvic tilt is a characteristic of which compensatory pattern?

Dynamometry

The process of measuring forces at work using a handheld instrument (dynamometer) that measures the force of muscular contraction

intramuscular coordination

The purpose of positional isometrics is to increase the ___________ of specific muscles necessary to heighten activation levels before integrating them back into their functional synergies.

Force-velocity curve

The relationship of a muscle's ability to produce tension at differing shorting velocites

Length-tension relationship

The resting length of a muscle and the tension the muscle can produce at this resting length.

False The rotator cuff is made up of the supraspinatus and subscapularis anteriorly with the infraspinatus, teres minor posteriorly.

The rotator cuff is made up of the supraspinatus and subscapularis anteriorly with the infraspinatus, teres major, and cervical erector spinae posteriorly.

False

The sacrum and pelvis make up the iliofemoral joint.

False

The scientific literature does not support the use of stretching exercises to achieve increased joint range of motion.

True

The second phase in the Corrective Exercise Continuum is to lengthen overactive or tight neuromyofascial tissues.

True

The single-leg squat assessment assesses dynamic flexibility, core strength, balance, and overall neuromuscular control.

True

The static stabilizers of the glenohumeral joint include the glenoid labrum and the glenohumeral joint capsule, which consists of two major ligaments, the middle and inferior glenohumeral ligaments.

sternum and clavicle.

The sternoclavicular joint is comprised of the

False

The subtalar joint consists of the talus and tibia

Force-couple

The synergistic action of muscles to produce movement around a joint

Corrective Exercise Continuum

The systematic programming process used to address neuromusculoskeletal dysfunction through the use of inhibitory, lengthening, activation, and integration techniques

True

The talocrural joint (tibia, fibula, and talus) is commonly called the ankle joint.

True

The tarsal bones consist of the cuboid, medial, intermediate, and lateral cuneiforms, navicular, talus, and calcaneus.

tibia

The tibiofemoral joint is comprised of the femur and the

True

The transverse arch consists of the cuboid and cuneiforms.

cuboid and cuneiforms

The transverse arch of the foot consists of the

Cuboid and cuneiforms

The transverse arch of the foot is made up of which bones?

True

The use of multiple joint actions and multiple muscle synergies helps to reestablish neuromuscular control, promoting coordinated movement among the involved muscles.

Feedback

The utilization of sensory information sensorimotor integration to aid in the development of permanent neural representations of motor patterns for efficient movement

knee

The vastus lateralis primarily stabilizes the

Arthritis

There is a strong correlation between anterior cruciate ligament injuries and which of the following chronic diseases?

decreases strength and performance and does not affect injury risk in healthy individuals without identified limitations in flexibility.

There is moderate evidence to indicate that acute, pre-exercise stretching performed in isolation

True

There is moderate evidence to indicate that acute, pre-exercise stretching performed in isolation decreases strength and performance and does not affect injury risk in healthy individuals without identified limitations in flexibility.

Decreased cost of time due to injury

There is moderate evidence to indicate that chronic, long-term stretching protocols tend to lead to which of the following?

neural adaptations that result in increased range of motion

Though the exact mechanisms responsible for the efficacy of static stretching are not fully understood, it is believed that static stretching may produce mechanical and

upwardly rotate and posteriorly tilt the scapula.

Tightness in the pectoralis minor will limit the effectiveness of the serratus anterior to

hip extension.

To execute the test, the health and fitness professional should apply gradual and increasing pressure at the distal end of the femur in the direction of

downward direction toward the floor.

To execute the test, the health and fitness professional should apply gradual and increasing pressure to the distal humerus just above the elbow in a

hip flexion and abduction

To execute the test, the health and fitness professional should apply gradual and increasing pressure to the lateral aspect of the lower leg just above the ankle joint

shoulder internal rotation

To execute the test, the health and fitness professional should apply gradual and increasing pressure to the lower arm just above the wrist in the direction of

plantar flexion and eversion

To execute the test, the health and fitness professional should apply gradual and increasing pressure to the medial dorsal surface of the foot in the direction of

dorsifl exion and eversion

To execute the test, the health and fitness professional should apply gradual and increasing pressure to the medial plantar surface of the foot in the direction of

hip flexion, adduction, and internal rotation.

To execute the test, the health and fitness professional should apply gradual and increasing pressure to the upper leg just above the knee in the direction of

manual resistance should be applied at a 45-degree angle to the primary axis of a body part.

To improve reliability and safety, as well as reduce errors with a manual muscle test, the following guidelines should be followed EXCEPT:

False To target ligament dominance deficits, the health and fitness professional should instruct individuals to use the knee as a single-plane (sagittal) hinge joint allowing flexion and extension, not valgus and varus motion at the knee.

To target ligament dominance deficits, the health and fitness professional should instruct the individual to use the knee as a frontal-plane hinge joint allowing abduction and adduction, not flexion and extension motions at the knee.

one third 33%

Today, approximately _______ of adults are estimated to be obese

Assessments that involve movement without a change in one's base of support

Transitional movement assessment

False

Transitional movement assessments are assessments that involve movement with a change in one's base of support such as walking and jumping.

Self-myofascial release techniques may help in releasing the microspasms that develop in traumatized tissue and break up the facial adhesions that are created through the cumulative injury cycle process.

True

False Shoulder impingement is the most prevalent diagnosis accounting for 40 to 65% of reported shoulder pain while traumatic shoulder dislocations account for an additional 15 to 25% of shoulder pain.

Traumatic shoulder dislocation is more prevalent than shoulder impingement syndrome.

True

Treating symptomatic complaints using anti-inflammatory medications, modification of activities, or simply pushing through the pain may lead to further dysfunction, adding layer on layer of structural and neuromuscular adaptations.

Adhesions (i.e., knots or trigger points) can begin to form permanent structural changes in the soft tissue that is evidenced by Davis's law.

True

Any trauma to the tissue of the body creates inflammation. Inflammation in turn activates the body's pain receptors and initiates a protective mechanism, increasing muscle tension or causing muscle spasm.

True

At the current time, there are no known reasons that self-myofascial release cannot be performed on a daily basis.

True

Decreasing vasodilation improves the ability of tissues to receive adequate amounts of oxygen and nutrients as well as removal of waste byproducts (via the bloodstream) to facilitate tissue recovery and repair.

True

Evidence supporting the rationale for using self myofascial release (SMR) for flexibility purposes is derived from research on ischemic compression and myofascial release techniques.

True

Faulty breathing patterns (shallow chest breathing) can lead to synergistic dominance of secondary breathing muscles.

True

Individuals performing self-myofascial release should hold the foam roller on a tender area for roughly 30 seconds at high intensity (maximal pain tolerance) and 90 seconds for lower intensity (minimum pain tolerance) before moving to the next region.

True

Progression when using balls as a self-myofascial release tool should be made by beginning with a large diameter ball (i.e., medicine ball), then going to a smaller diameter, firmer ball (i.e., tennis ball, soft ball, baseball, golf ball).

True

Self-myofascial release is believed to stimulate receptors located throughout the muscle, fascia, and connective tissues (Golgi tendon organ, interstitial receptors, and Ruffi ni endings) through sustained pressure to produce an inhibitory response to the muscle spindle and decrease gamma loop activity.

True

Self-myofascial release is believed to stimulate receptors located throughout the muscle, fascia, and connective tissues (Golgi tendon organ, interstitial receptors, and Ruffini endings) through sustained pressure to produce an inhibitory response to the muscle spindle and decrease gamma loop activity.

True

Self-myofascial release techniques may help in releasing the microspasms that develop in traumatized tissue and break up the facial adhesions that are created through the cumulative injury cycle process

True

Upper trapezius

What is the primary muscle being stretched in the image below?

True

Weakness in the hip abductor muscles, such as the gluteus medius, may result in synergistic dominance of the tensor fascia latae and consequently IT-band syndrome.

Increased scapular protraction

What altered joint motion is commonly displayed in an individual with upper crossed syndrome?

Piriformis, hip external rotators, and adductor magnus (oblique fibers)

What antagonists are potentially underactive if range of motion is limited?

Quadriceps and biceps femoris

What are potentially overactive muscles if strength is limited?

Adductor complex and hip flexor complex (TFL, iliopsoas, rectus femoris)

What are some potentially overactive muscles if strength is limited?

Iliopsoas, rectus femoris, adductor longus/brevis, and pectineus

What are some potentially overactive muscles if strength is limited?

Inhibit, Lengthen, Activate, Integrate

What are the four components of the Corrective Exercise Continuum?

Internal and external obliques, adductor complex, hip external rotators

What are the major muscle groups of the anterior oblique sub-system?

Erector spinae, thoracolumbar fascia, sacrotuberous ligament, biceps femoris, peroneus longus

What are the major muscle groups of the deep longitudinal sub-system?

Gluteus medius, tensor fascia latae, adductor complex, quadratus lomborum

What are the major muscle groups of the lateral sub-system?

Gastrocnemius and soleus

What are the primary muscles being assessed?

Latissimus dorsi, teres major, and teres minor

What are the primary muscles being assessed?

Iliacus and psoas major

What are the prime movers being assessed?

Semimembranosus and semitendinosus

What are the prime movers being assessed?

Shoulder external rotators (infraspinatus and teres minor)

What are the prime movers being assessed?

Physical readiness for activity General lifestyle information Medical History

What are the three main pieces of information a health and fitness professional should obtain from the health risk appraisal?

When a resistive force overcomes a muscle's developed tension

What does eccentric deceleration mean?

Decreases the stretch of the soleus

What does elevating the heels do during an Overhead Squat assessment?

Lunge exercise

What integrated dynamic movement is an immediate progression for a staggered stance exercise?

2 seconds isometric hold at end-range and 4 seconds eccentric action

What is the MOST appropriate repetition tempo during isolated strengthening exercises?

4 second eccentric and 2 second isometric

What is the appropriate repetition tempo when performing isolated strengthening?

Slow and controlled

What is the appropriate tempo while performing integrated dynamic movement exercises as a part of the Corrective Exercise Continuum?

Knee extension

What is the best knee joint action for optimal concentric recruitment of the quadriceps during the Standing Cable Quadriceps exercise?

Wall jumps

__________ __________ could be used to target ligament dominance because this low-to-moderate-intensity jump movement does not go through deep knee flexion angles.

Lateral epicondylitis

______________ is the most prevalent elbow disorder characterized by pain slightly distal to the lateral epicondyle.

Supination

______________________ is a multiplanar, synchronized joint motion that occurs with concentric muscle function.

Pronation

______________________ is a multiplanar, synchronized joint motion that occurs with eccentric muscle function.

The axis is the center of the goniometer that is attached to the body. This part of the goniometer will be placed on the stable, nonmoving limb or body segment that forms the jointline (or axis of rotation for the joint).

axis

external oblique (opposite side of stance leg).

b. external oblique (opposite side of stance leg). Correct

subacromial impingement syndrome.

common diagnosis broadly defined as compression of the structures that run beneath the coracoacromial arch is known as:

Ext

during the singl-leg squat assessment, the compensation of "outward torso rotation" is mostly attributed to overactivity of which muscle?

21%

what the shoulder pain general population

Posterior tibialis

which muscle concentrically accelerate ankle inversion and ankle plantar flexion?

Biceps femoris (short head)

which muscle should be inhibited using self-myofacial release techniques if the feet torn out?

core stabilizers

which of the following muscles would be the most appropriate to activate for the impairment of "low-back sags" during the push-up assessment?