Personal Training Quiz (Ch.10,11,12)
Multiplanar single-leg box hop-up with stabilization is an example of a _____.
balance-power exercise
Loss of bone density is known as _____.
osteopenia
Which of the following should be part of the program design for a client at stabilization level?
1-2 sets of cone shuffles
Which of the following is true of Speed, Agility, and Quickness (SAQ) drills for nonathletic populations?
Personal trainers are required to perform extensive client evaluations examining exercise experience before beginning an SAQ training program.
Which of the following is true of plyometric training?
The ultimate goal of plyometric training is to decrease the reaction time of muscle action
Identify a true statement about the exercise called ice skaters.
It is aimed at improving reactive joint stabilization.
Which of the following is otherwise referred to as reaction time?
Quickness
Identify an alternative name for plyometric training.
Reactive training
Which of the following refers to the age-related loss of skeletal muscle mass?
Sarcopenia
Which of the following is true of movement speed?
The magnitude of movement speed is usually population specific.
The main goal of balance training is to continually increase a client's awareness of his or her limit of stability awareness by creating:
controlled instability.
The _____ phase increases muscle spindle activity by prestretching a muscle before activation.
eccentric
Potential energy is stored in the elastic components of a muscle during the _____ of plyometric training much like stretching a rubber band.
eccentric phase
The _____ has also been called the deceleration, loading, yielding, counter movement, or cocking phase.
eccentric phase
In the context of balance training, alterations in the kinetic chain before, during, or after exercise can lead to __________.
flawed movement patterns
Partner mirror drills and timed drills for 3 to 5 sets are usually given to clients at the _____ level.
power
Which of the following is a progression of the multiplanar jump with stabilization in the lateral plane?
A transverse plane jump with 90 degrees rotation before landing
Which of the following refers to the ability to start (or accelerate), stop (or decelerate and stabilize), and change direction quickly, while maintaining proper posture?
Agility
Which of the following types of exercises should a personal trainer recommend to a client who is in phase 5 of the OPT model?
Balance-power exercise
Which of the following types of exercises should a personal trainer recommend to a client who is in phase 1 of the OPT model?
Balance-stabilization exercise
Which of the following types of exercises should a personal trainer recommend to a client who is in phase 2 of the OPT model?
Balance-strength exercise
Which of the following types of exercises should a personal trainer recommend to clients who are in phase 3 or 4 of the OPT model?
Balance-strength exercise
When an individual attempts squat jump with stabilization, he or she is required to:
ensure that the knees stay in line with the toes, both before jumping and on landing.
The rate of force production relates to the ability of muscles to:
exert maximal force output in a minimal amount of time.
While designing a Speed, Agility, and Quickness (SAQ) program, the primary focus of the program should be to:
increase caloric expenditure.
Frontisde mechanics of sprint technique is associated with:
increased forward driving forces.
The _____ states that to move with precision, forces must be loaded, stabilized, and then unloaded or accelerated
integrated performance paradigm
When a person attempts the single-leg power step-up exercise, he or she should forcefully push off of his or her leg on top of a box and _____.
land on the same leg, keeping weight on the upper leg
Balance training should stress an individual's _____.
limit of stability
A client at the stabilization level of an Optimum Performance Training (OPT) model should ideally be given drills with:
limited horizontal inertia.
A client at the strength level of an Optimum Performance Training (OPT) model should ideally be given drills with:
limited unpredictability
A client at the power level of an Optimum Performance Training (OPT) model should ideally be given drills with:
maximal horizontal inertia
Joint dysfunction creates _____, which alters balance and leads to tissue overload and injury
muscle inhibition
In plyometric training, the speed of muscular exertion is limited by _____ coordination.
neuromuscular
The ability to reduce a force at the right joint, at the right time, and in the right plane of motion requires optimal levels of dynamic balance and ___________.
neuromuscular efficiency
Stretch-shortening cycles require the _____ to react quickly and efficiently after an eccentric muscle action to produce a concentric contraction and impart the necessary force in the appropriate direction.
neuromuscular system
Ice skating is an example of a _____.
plyometric-power exercise
Exercises are performed as fast and as explosively as possible in _____.
plyometric-power training
Exercises in _____ involve the entire muscle action spectrum and contraction-velocity spectrum used during integrated, functional movements
plyometric-power training
In _____ training, exercises involve more dynamic eccentric and concentric movement through a full range of motion.
plyometric-strength
Maintenance of ________ is an integrated process requiring optimal muscular balance, joint dynamics, and neuromuscular efficiency using visual, vestibular, and proprioceptive inputs.
postural equilibrium
An individual should ensure that the knees always stay in line with the toes throughout the jumping phases of takeoff and landing during a _____ exercise.
power step-up
Exercises help establish optimal landing mechanics in the _____ level of plyometric training.
stabilization
The preparatory step for box jump-up with stabilization, a plyometric stabilization exercise, involves:
standing in front of a box or a platform with feet shoulders-width apart and toes and knees pointed straight ahead.
The preparatory step for the single-leg hip rotation exercise involves:
standing with feet shoulders-width apart and pointing straight ahead with hips in a neutral position.
Backside mechanics of sprint technique is associated with:
stronger push phases.
Assigning too-advanced exercises to a client who does not have the ability to perform them correctly is likely to lead to _____.
synergistic dominance
What happens as a result of flawed movement patterns during basic training?
the firing order of muscles activated is altered.
Training functional movements in a proprioceptively enriched environment at varying speeds facilitates maximal sensory input to the central nervous system, resulting in:
the selection of proper movement patterns.
Balance is defined as:
the state in which the body is in equilibrium and is stationary.
Which of the following is true of a kinetic chain checkpoint during running movements?
In a lumbo-pelvic-hip complex (LPHC), the body should have a slight lean during acceleration.
Which of the following statements is true of sarcopenia?
Increased speed of movement and rate of force production similar to Speed, Agility, and Quickness (SAQ) protocols aid in reversing sarcopenia
How does balance training fill the gap left by traditional training?
It focuses on the functional movement patterns in a multisensory unstable environment.
Which of the following statements is true of the frontside mechanics of sprint technique?
It includes the triple flexion of the ankle, knee, and the hip.
Which of the following statements is true about quickness in quickness training?
It involves the ability to assess kinesthetic stimuli in determining the reaction time of the body in any situation.
Which of the following statements is true of the backside mechanics of sprint technique?
It involves the triple extension of the hip, ankle, and knee in appropriate synchrony.
What is true of balance?
It is both a static and a dynamic process.
Which of the following statements is true of osteopenia?
It is particularly common in women.
Which of the following most likely happens when an athlete demonstrates excessive adduction and internal rotation of the femur during the stance phase?
It leads to overuse injuries
Which of the following should be part of the program design for a client at power level?
Modified box drill for 3-5 sets.
Which of the following is a balance-power exercise?
Multiplanar hop with stabilization
Identify a balance-strength exercise that requires an individual to leap forward with toes pointing straight ahead and knee directly over the toes and then pushing off of the front foot through heel onto the back leg and maintain balance on the back leg.
Multiplanar lunge to balance
Identify a balance-power exercise that involves lifting one leg directly beside balance leg; hopping off the box and landing on ground on one leg, keeping toes pointing straight ahead and knee directly over the toes, and holding this position for 3 to 5 seconds.
Multiplanar single-leg box hop-down with stabilization
Identify a balance-strength exercise whose preparatory step involves standing in front of a box or platform with feet shoulders-width apart and pointing straight ahead with hips in a neutral position.
Multiplanar step-up to balance
Which of the following refers to the ability to react and change body position with maximal rate of force production, in all planes of motion and from all body positions, during functional activities?
Quickness
Identify a balance-strength exercise that requires an individual to lift one leg directly beside the balance leg and then bend from waist to slowly reach hand toward the toes of the balance leg.
Single-leg Romanian deadlift
Identify a balance-stabilization exercise that involves lifting one leg directly beside the balance leg while maintaining optimal alignment including level hips and shoulders and holding this position for 5-20 seconds.
Single-leg balance
Identify a balance-stabilization exercise in which an individual lifts one leg while maintaining the optimal alignment including level hips and shoulders and then lifts a medicine ball in a diagonal pattern until the medicine ball is overhead.
Single-leg lift and chop
Which of the following is a balance-stabilization exercise?
Single-leg lift and chop
Identify the plyometric exercise that is aimed at improving dynamic neuromuscular efficiency.
Single-leg power step-up
Which of the following is a balance-strength exercise?
Single-leg squat touchdown
Which of the following refers to the ability to move the body in one intended direction as fast as possible?
Speed
Which of the following refers to the velocity of distance covered divided by time?
Speed
Which of the following statements is true of speed in speed training?
Speed is the product of stride length and stride rate.
Identify a movement involved in the single-leg squat exercise
Squat as if sitting in a chair, flexing at hips, knees, and ankles and lower to first point of compensation.
Identify the plyometric exercise that is aimed at improving dynamic joint stabilization.
Squat jump
Which of the following levels of plyometric training is designed to establish postural alignment and reactive neuromuscular efficiency?
Stabilization
What are the three levels of balance training within the National Academy of Sports Medicine's OPT model?
Stabilization, strength, and power
Which of the following refers to the distance covered in one stride during running?
Stride length
Which of the following refers to the number of strides taken in a given amount of time or distance?
Stride rate
Which of the following indicates quickness in an activity?
Swerving to avoid a car accident
Which of the following should be ensured while executing frontside mechanic drills?
The pelvis should stay neutral.
Single-leg balance is an example of a _____.
. balance-stabilization exercise
Multiplanar step-up to balance is an example of a _____.
. balance-strength exercise
A squat jump with stabilization exercise requires a client to hold the landing position for about _____.
3-5 seconds
Which of the following should be part of the program design for a client at strength level?
6-8 SAQ drills with greater horizontal inertia but limited predictability
__________ is the ability of the body to move and change directions under various conditions without falling
Dynamic balance
Identify a neuromuscular skill that strongly influences the dynamic balance of a person.
Endurance
Which of the following statements is true of the stabilization level of plyometric training?
Exercises in this level do not involve much joint motion.
Which of the following statements is true of the strength level of plyometric training?
Exercises in this level require great specificity, speed, and neural demand.
Isla ran for a period of 15 minutes. She experienced no stress or pain during the course of her run. Which of the following would have helped improve the overall performance of her running activity?
Her foot and ankle being pointed straight in a dorsiflexed position when it hit the ground
Which of the following statements is true of Speed, Agility, and Quickness (SAQ) training for weight loss?
High-intensity, short-duration programs are better than moderate-intensity, long-duration programs for functional capacity and muscular power.
Which of the following is one of the steps involved in the multiplanar hop with stabilization exercise?
Hop forward landing on the opposite foot, and stabilize and hold for 3 to 5 seconds.
_____ exercises use the stimulation of the body's proprioceptive mechanism and elastic properties to generate maximal force output in the minimal amount of time.
Plyometric
Which of the following is a form of training in which an individual reacts to the ground surface in such a way that he or she develops larger than normal ground forces that can be used to project the body with a greater velocity or speed of movement?
Plyometric training
Which of the following is otherwise known as reactive training?
Plyometric training
_____ is a form of exercise that uses explosive movements such as bounding, hopping, and jumping to develop muscular power.
Plyometric training
Identify the exercise level that a personal trainer should select for a client who is in phase 5 of the plyometric training program
Plyometric-power exercises
Which of the following levels of exercises should a personal trainer select for a client who is in phase 1 of the plyometric training program?
Plyometric-stabilization exercises
Which of the following levels of exercises is most suited for a person who is in phase 3 of the plyometric training program?
Plyometric-strength exercises
Identify a true statement about balance-power exercises.
They are designed to develop proper deceleration ability to move the body from a dynamic state to a controlled stationary position.
Which of the following statements is true of balance-stabilization exercises?
They are designed to improve reflexive joint stabilization contractions to increase joint stability.
Which of the following is true of traditional training programs?
They do not challenge the proprioceptive mechanism of the human movement system
Identify a feature of the exercises in the power level of plyometric training.
They help improve dynamic neuromuscular efficiency
Which of the following should be followed by personal trainers for properly training the balance mechanism?
They should implement progressive, systematic training programs to develop long-term changes in their clients.
Identify the purpose of stretch-shortening cycles.
To produce the necessary force to change the direction of an object's center of mass efficiently
Which of the following is one of the steps involved in the single-leg throw-and-catch exercise?
Toss the medicine ball to a partner or trainer, while maintaining optimal postural alignment
Joint dysfunction leads to joint injury, swelling, and interruption of sensory input from articular, ligamentous, and muscular mechanoreceptors to the central nervous system, resulting in _____.
disturbance in proprioception
Vincent ran for a short duration of 20 minutes. During the course of his run, he experienced abnormal stress that caused his overall performance to deteriorate. Which of the following, if true, would have most likely caused this fall in his overall performance?
Vincent had overdone the external rotation of his foot
A prolonged _____ results in less than optimal neuromuscular efficiency from a loss of elastic potential energy
amortization phase
The _____ involves dynamic stabilization and is the time between the end of the loading or deceleration phase and the initiation of the unloading or force production phase
amortization phase
The _____ of plyometric exercise is also referred to as the transition phase.
amortization phase
While attempting butt kick, a plyometric stabilization exercise, an individual should avoid _____.
arching the lower back
When practicing tuck jump, a plyometric strength exercise, an individual should:
attempt to have the thighs parallel to the ground
An individual's _____ is the distance outside of the base of support that he or she can move into without losing control of his or her center of gravity.
balance threshold
Balance is dependent on _______ to maintain the body's center of gravity.
both internal and external factors
The first stage of a plyometric movement can be classified as the _____.
eccentric phase
Plyometric training improves neuromuscular efficiency and improves the range of speed set by the _____
central nervous system
