Section 5

What is one advantage of using the Karvonen method (heart rate reserve or HRR) to calculate training heart rates, versus percentage of maximal heart rate (HRmax)?

It accommodates for discrepancies in resting heart rate.

Which of the following describes a benefit of high-intensity interval training (HIIT)?

It can produce comparable results to traditional cardio exercise in a compressed period of time with a smaller volume of work.

Which of the following compensations is most likely considered a predictive factor for developing a knee injury?

Knee valgus

Identify a movement limitation for an individual who walks or runs on a treadmill if he or she presents with an anterior pelvic tilt.

Limitations to hip extension may require hyperextension in the low-back, placing increased stress on the low-back.

Besides Power Training, which phase of training would be the best option for someone who is attempting to improve their Olympic weightlifting?

Maximal Strength Training

Which of the following parts of the body is not subject to increases in density through resistance training?

Nerves

What phase of the OPT model aims to improve movement patterns and enhances stabilization of the system?

Stabilization Endurance Training

Which phase of training would a person who just completed a Muscular Development Training program want to go back to for some corrective assistance?

Stabilization Endurance Training

What is considered to be the mechanism of action with self-myofascial rolling?

Autogenic inhibition

What term would be used to describe the starting point of an individual's fitness level directly after an assessment has been conducted?

Baseline value

What are two contraindications for self-myofascial techniques?

Cancer and bleeding disorders

Which ADL would be most likely to involve the hip hinge?

Cleaning

Which individual listed would be unlikely to use high levels of Maximal Strength Training of the OPT model?

Cross-country runner

Which of the following factors is not present when a client is making a transition to the Power Phase of the OPT model?

Deconditioning

Which of the following options is not a benefit to all people who use balance training in their programming?

Decreased agility-based outcomes in athletes

What should be the first step in a client's program after the assessment?

Designing the flexibility portion of the program

Which of the following defines the general goal or outcome of training in zone 1?

Develop an appropriate aerobic base

What muscles work with the obliques will assist a client in completing a standing cable rotation movement?

Erector spinae

Mobility is a combination of which two musculoskeletal components?

Flexibility and joint ROM

What type of exercise would be suggested to address overactive, shortened hamstrings?

Flexibility exercises

What are common tools used for self-myofascial techniques?

Foam rollers, handheld rollers, and massage balls

For an individual training in stage 1, what training volume and frequency would qualify that person to progress to stage 2?

For an individual training in stage 1, what training volume and frequency would qualify that person to progress to stage 2?

Which exercise would be most appropriate for the power movement of Phase 5 (Power Training) superset?

Front medicine ball oblique throw

What is a safe flexibility modification that you can recommend to a client who has varicose veins?

Gentle static stretching

What parameter of Muscular Development Training would be most associated with this style of training?

Growth and volume

Which pressing exercise would be appropriate for someone who has high levels of upper-body strength but has no equipment because they are traveling?

Handstand push-up

Which benefit will positively affect the body through integrated training?

Improved sleep

Implementing exercise concepts like core, balance, and agility training with resistance training methods indicates what style of training?

Integrated training

Which lower-body stretch is considered controversial and may be a risk for injury?

Inverted hurdler's stretch for hamstrings

What are the recommended training variables for active stretching?

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

What rate of oxygen utilization defines one metabolic equivalent (MET), a value representing the amount of oxygen utilized at true rest?

3.5 mL/kg/min

What key term would best describe an overactive hip flexor complex decreasing neural drive to the hip extensor complex?

Altered reciprocal inhibition

Your client Ethan presents with an overactive/shortened quadriceps group, which is causing the hamstrings to be underactive/lengthened. What is this phenomenon called?

Altered reciprocal inhibition

Which term best describes motion at the joint surface?

Arthrokinematics

The hamstring complex compensating for weakened hip extensors, which cannot produce force effectively, is an example of what key term?

Synergistic dominance

What is the neuromuscular phenomenon that occurs when a synergist muscle takes over for a weak or inhibited muscle?

Synergistic dominance

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

Tensor fascia latae

How is ventilatory threshold 1 (VT1) best defined?

The point at which the body uses an equal mix of carbohydrate and fat as fuel sources

What are two medical precautions for self-myofascial techniques?

Joint hypermobility and scoliosis

What phase of the OPT model aims to maximize prime-mover strength through the lifting of heavy loads?

Maximal Strength Training

What are the two physiological responses that can occur from myofascial rolling?

Mechanical and neurophysiological response

Training to enhance the size of muscle, or an increase in muscle mass, is an example of which improvement of the body?

Muscle hypertrophy

Which factor will be reduced through training/exercising with correct posture?

Muscle imbalances

What phase of the OPT model aims to increase growth of muscles to maximal levels?

Muscular Development

Which phase of training would be the best option for someone who is looking to improve their physique in a way similar to that of a bodybuilder?

Muscular Development Training

Which type of nerve receptor senses pain?

Nociceptor

Flexibility is defined as the following:

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

Which term best describes observable movement of the limbs?

Osteokinematics

What concern should you have when prescribing flexibility exercises to a client with osteoporosis?

Osteoporosis is considered a contraindication to myofascial rolling.

What is it called when an individual performs the same task repeatedly over time, which can lead to movement dysfunction?

Pattern overload

Which of the following would not be an example of core musculature to stabilize the trunk and pelvis?

Pectoral group

Which upper-body yoga stretch is considered controversial and may be a risk for injury?

Plow pose

Which predominant anatomical position of muscle groups would be enhanced by using pulling motions?

Posterior

What is an example of a mechanism that can lead to muscle imbalance?

Postural distortions

In which phase of training would a person want to spend more time if they were looking to become better at beach volleyball and already has adequate leg strength?

Power Training

What phase of the OPT model aims to increase maximal strength and rate of force production?

Power Training

Why might range of motion (ROM) be limited for a client?

Previous injury

The body can adapt to new demands while becoming stronger and more resilient through which exercise programming approach?

Progressive overload

What plyometric term relates to a rapid eccentric motion followed by an explosive concentric motion?

Stretch-shortening cycle

Which statement best describes the local mechanical effect that occurs from myofascial rolling?

Compression to the local myofascia "relaxes" the tissues by increasing local blood flow and reducing myofascial restrictions and adhesions.

What term is used for a condition that would make it unsafe for the client to participate in any type of flexibility exercise?

Contraindication

What are the recommended training variables for dynamic stretching?

1 set, 10 to 15 repetitions, 3 to 10 exercises

What would be the back-squat volume for a client who has completed 10 sets of 3 repetitions at 225 pounds?

6,750 pounds

What is the recommendation of minutes per week for cardiorespiratory training, if participating in vigorous-intensity exercise (e.g., jogging or running)?

75 minutes per week

Which statement best defines the concept of relative flexibility?

Altered movement patterns

In what training zone would you be exercising at a vigorous to very hard intensity, where talking is limited to infrequent, short phrases?

Zone 3

What is the Tanaka formula, which is used to estimate an individual's maximal heart rate?

208 - (0.7 x age)

Of the following individuals, who would be the most suitable for being programmed SAQ (speed, agility, and quickness) exercises/movements?

A client who has been training for 1 month with adequate strength

Which benefit listed is not correct regarding resistance training?

A decrease in metabolic rate

What ideally should follow a day of high-intensity training in stage 3?

A stage 1 day (recovery day) should follow a hard stage 3 training day.

Which of the following reflects the characteristics of moderate-intensity exercise?

Ability to talk comfortably during exercise without breathlessness in the average untrained individual

What type of client would ideally participate in stage 4 training?

Advanced clients with high levels of cardiorespiratory fitness, seeking improvements in anaerobic capacity and power

How is steady-state aerobic exercise best defined?

Aerobic exercise that remains at a relatively constant intensity, including a stable heart rate and oxygen consumption

Which muscle group/complex is a prime mover for squatting motions?

Quadriceps

Which of the following is not a skill-related concept that would enhance core training?

Quickness

According to the OPT model, an integrated program that is planned correctly will not include which of the following factors for training?

Rehabilitation

In an integrated training program, what would the last portion of the training session involve as the main exercise or movement component?

Resistance training

Which of the following examples of training exercises is not a form of cardiorespiratory fitness?

Resistance training

If your client is working in Phase 1 of the OPT model, what type of flexibility training should they utilize?

SMR/static stretching

Most exercises and motions of the body regularly occur in which plane of motion?

Sagittal

Which of the following options would be the correct superset for back exercises during Phase 2 of the OPT model?

Seated cable row followed by stability ball dumbbell row

Programming exercises that are too advanced or physically demanding can have a lasting effect on which of the client's emotional considerations?

Self-efficacy

What type of flexibility training is most likely to use instruments or equipment to help the body improve range of motion?

Self-myofascial techniques

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

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

What are the two primary actions of the muscle spindle?

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

Which exercise would be most appropriate for a maximal strength movement in Phase 4 (Maximal Strength Training)?

Shoulder/military press

Which of the following terms can be used in place of repetition tempo?

Speed

Posture uses which anatomical landmark in comparison to other positions of the body?

Spine

Which of the fundamental movement patterns is a lower-body compound exercise?

Squatting

Which of the following workout stages can include steady-state exercise?

Stage 2

Why is the hurdler's stretch considered to be a controversial lower-body stretch?

The stretch provides excessive stress to the inside of the knee.

Which of the following statements regarding true Tabata training is considered accurate?

The total duration of the workout is 4 minutes long and performed at 170% of VO2max.

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

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

What are the steps in the cumulative injury cycle?

Tissue trauma, inflammation, muscle spasm, adhesions, altered neuromuscular control, muscle imbalance

Which synergist would assist the upper-body pectoral muscles to enhance chest stabilization, strength, or power?

Triceps brachii

Through an integrated and systematic approach, which order of phases of training is correct?

Stabilization Endurance, Strength Endurance, Muscular Development, Maximal Strength, and Power

The lengthening reaction is often seen with what type of flexibility technique?

Static stretching

What phase of the OPT model aims to enhance stabilization endurance and simultaneously increase prime-mover strength?

Strength Endurance

Which phase of training would be most appropriate for a beginner who has had previous experience within the last few months?

Strength Endurance Training