HKIN 303 Lab Questions
All of the following strategies would be helpful for individuals who only feel pulling exercises in their arms except: Question 2Select one:a.Increasing the weightb.Focus on the scapulae and not the handsc.Pushing the chest outd.Drive the elbows back
a
First move (blank), then move (blank). Question 9Select one:a. Well, often b. Well, specifically c. More, better d. More, specifically
a
If a client's knee is higher than their hip on the Thomas test, what muscle is lightly tight? Question 2Select one:a. Hip flexor b. TFL c. Hamstrings d. Rectus femoris
a
What is the reason for the order of the flexibility tests? Question 9Select one:a. Time efficiency with body positions b. Client comfort c. Logic d. Connective tissue relationships
a
What the purpose of bending the knees on the lower pectoralis major test? Question 3Select one:a. Reduce the change of lumbar compensation b. Time efficiency c. To be ready for the next test d. Comfort
a
When addressing asymmetry issues, what did the lecture say about bilateral exercises to address asymmetries? Question 15Select one:a.They can be used later on if coached carefully to ensure symmetrical movementb.This was not addressed in the lecturec.They should not be used as the stronger side will take over
a
Where should the arms be when performing the Overhead Squat test Question 2Select one:a. Over the feet b. Over the shoulders c. Over the knees d. Over the hips
a
Which piece of equipment would be least appropriate for corrective work with those who have instability issues? Question 5Select one:a.Free weightsb.Machinesc.Ringsd.Rolling
b
Which posture type would have lateral curves to the spine when viewed from behind? Question 10Select one:a. Flat Back b. Sway Back c. Kyphosis-Lordosis d. Scoliosis
d
The Active Hamstring Range of Motion Test Allows you to assess the mobility of the hamstrings and the lower back simultaneously. Question 10Select one:TrueFalse
false
When testing, a stiff muscle feels like a leather belt. Question 5Select one:TrueFalse
false
Which of the following statements does not align with the manual's stance on bent-over rows? Question 3Select one:a.They are a good back exerciseb.They are usually done with good formc.They may pose unnecessary stress and fatigue on the low back when squats and deadlifts are also usedd.They are functional
B
All of the following factors could make shoulder pressing a bad idea for you except Question 1Select one:a.Flexible latissimus dorsib.Genetic differences in acromionc.Lack of proper thoracic spine mobilityd.Poor scapulae positioning
a
When assessing posture from the front, what are you looking at for the shoulders? Question 8Select one:a. Are they level? b. Are the protracted? c. Are they internally rotated? d. Are they rounded?
a
When performing the overhead squat test, your client can only get down to about a 1/4 squat. How could you test to see if this is truly a flexibility issue? Question 4Select one:a. Perform the overhead squat motion while having your client lie on their back b. Perform the test on an unstable surface c. Assess each limb independantly d. Perform flexibility assessments on all the major muscles involved
a
Which lower-leg plantar flexor also assists with knee flexion? Question 6Select one:a.Gastrocnemiusb.Tibialis Anteriorc.Soleus
a
Which of the following best describes lordosis? Question 7Select one:a. Anterior pelvic tilt b. Hips forward of the plum line c. Hips behind the plum line d. Posterior pelvic tilt
a
Which of the following is not a concern with doing behind-the-neck pull-ups/pulldowns? Question 6Select one:a.Most people lack the strength to pull behind their headsb.They place the shoulder in a vulnerable positionc.It will likely create problems for the majority of the populationd.They do not hit the latissimus dorsi as well
a
Which of the following is not a recommendation for a client who has a stronger right leg? Question 8Select one:a. Avoid all bilateral exercises b. Use unilateral exercises c. Train the leg leg first, push hard and then match reps with the right leg d. Consider using rest-pause or other intensity technique with the left leg
a
Which of the following is not true regarding the trap bar deadlift when compared to the conventional deadlift? Question 2Select one:a.It emphasizes more glutes at lockoutb.It is usually less stressful on the low backc.It prevents the need to use a mixed gripd.It emphasizes the hamstrings a little less
a
Which of the following statements is not true regarding muscle activation during calf exercises? Question 7Select one:a.Standing calf raises use the gastrocnemius and not the soleusb.Seated calf raises emphasize the soleusc.Standing calf raises use the gastrocnemius and the soleus
a
Which of the following would not be helpful for addressing hypermobility? Question 17Select one:a.PNF stretchesb.Isometric trainingc.Stability trainingd.Hypertrophy training
a
Which squat variation is often more appropriate for taller individuals? Question 3Select one:a.Front Squatb.Back Squatc.Weightlifting squatd.Powerlifting squat
a
A client with this type of posture is likely to complain about not having a butt? Question 1Select one:a. Scoliosis b. Flat back c. Kyphosis d. Lordosis
b
For maximum low back safety, it is recommended to lightly touch the bar (very gentle bounce) at the bottom of each rep rather than starting each rep from a dead stop. Question 8Select one:a.Trueb.False
b
For maximum safety, it is best to do deadlifts for a low number of reps. Question 7Select one:a.Falseb.True
b
If someone cannot get into a proper set-up position for the deadlift from the floor, it is almost always due to lack of hamstring flexibility. Question 10Select one:a.Trueb.False
b
The ability to bend over and place your palms flat on the floor would usually indicate hypermobility of your: Question 10Select one:a. Hamstrings b. Lumbar spine c. Hips d. Ankles
b
To minimize low back stress, which of the following would not be recommended? Question 5Select one:a.Keep the weight on your heelsb.Keep the bar from touching the shins or legsc.Keep low back archedd.Stay stiff
b
What is the manual's stance on the question: "Should everyone squat?" Question 9Select one:a.Those who do not squat should be banished from the weight room and locked up for eternity in a hot yoga classb.Those who are healthy should squat with an individual-appropriate squat variationc.Squatting is best reserved for advanced athletes, not the general populationd.The back squat is an excellent exercise for everyone serious about resultse.The squat is an old-school, outdated exercise that is seldom used by top trainers these days
b
What was the manual's stance on deadlifts? Question 9Select one:a.Due to back stress, no one should deadlift more than 135lbsb.Healthy individuals can benefit from an appropriate deadlift variation with an appropriate loadc.Deadlifts are best left to powerliftersd.Deadlifts are for advanced athletes only
b
When doing reactive neuromuscular training (RNT), the client is gently pulled in which direction? Question 18Select one:a.Away from the dysfunctionb.Into the dysfunction
b
When performing the shoulder external rotator test, what is a common compensation to watch for? Question 8Select one:a. Arching the lower back b. Letting the elbows come off the ground c. Letting the shoulders roll forward d. Lifting the head
b
Which of the following is not a common compensation for someone who lacks mobility on the ankle test? Question 7Select one:a. Heel lifting off the ground b. Knee coming out to the side c. Knee not being able to touch the wall d. External rotation of the ankle
b
Which of the following is not a concern with behind-the-neck presses? Question 5Select one:a.The shoulder is in a more vulnerable positionb.They hit the medial deltoid less effectivelyc.Typical posture of the average sedentary North American
b
Which of the following is not a function of the gluteus maximus (acting on the hip joint)? Question 4Select one:a.Extensionb.Internal Rotationc.External Rotationd.Adduction
b
Which of the following is not a potential concern when using a mixed grip? Question 1Select one:a.Wrist, elbow and/or shoulder stress on the supinated handb.Harder to hold onto the weightc.May create muscular imbalancesd.Rotational torque
b
Which of the following is not a reason why squats are so controversial? Question 2Select one:a.They are very hardb.Research has proven that squats are bad for your kneesc.They are often performed incorrectlyd.There are different ways to squat depending on your goal
b
Which of the following is not concern mentioned in the manual with doing the decline bench press? Question 8Select one:a.The head is lower than the heart and this can raise blood pressureb.It helps reduce fat around the lower chest areac.Shoulder impingementd.It emphasizes the low chest which is usually better developed
b
Which of the following is not true regarding squats? Question 6Select one:a.Squats are time efficientb.Squats give you a thick wastec.Squats are great for muscle gaind.Squats are great for fat losse.Squats are great for enhancing performance
b
Which of the following is the least appropriate time to do motor control work? Question 9Select one:a. Before the main exercises b. After the main workout is completed c. In the early part of the training session d. As part of the warm-up
b
Which of the following statements best describes the manual's stance on calf training? Question 10Select one:a.Athletes who want to jump high should place a high emphasis on weight training calf exercisesb.While some direct calf training can be helpful at times, weight training calf exercises are most important for aestheticc.Calf size is genetically predeterminedd.With new technological advances in calf implants, no one need waste time with calf training
b
Which of the following statements does not align with the manual's stance on bent-over rows? Question 3Select one:a.They are a good back exerciseb.They are usually done with good formc.They may pose unnecessary stress and fatigue on the low back when squats and deadlifts are also usedd.They are functional
b
Which of the following statements does not align with the manual's stance on leg curls? Question 3Select one:a.Hip extension exercises are a better choice for real-life strength & functionb.If performing leg curls, it is best to avoid exercises that also involve the glutes as hip extensorsc.Leg curls may be helpful for bodybuilder looking to maximize hamstring hypertrophyd.Some coaches are concerned about the possibility of leg curls increasing the risk of hamstring injuries
b
Which of the following statements is not true regarding set and rep recommendations for leg exercises? Question 9Select one:a.It is best not to do too many lunges as they can make one very soreb.The hamstrings are predominantly slow-twitch fibresc.Deadlifts are best done with a low volumed.The quadriceps respond well to reps ranging from 1-50e.It is best to prescribe a higher number of repetitions where there is a strong stretch-shortening cycle
b
Which positions best describe sway back? Question 6Select one:a. Posterior pelvic tilt b. Hips forward of the plum line c. Lateral (frontal plane) swaying of the spine d. Anterior pelvic tilt
b
Which quadriceps muscle is a 2-jointed muscle? Question 1Select one:a.Vastus Medialisb.Rectus Femorisc.Vastus Lateralisd.Vastus Intermedius
b
Which strategy would be least effective for addressing short muscles? Question 2Select one:a.EQI'sb.Static stretchingc.Posture bracesd.Prolonged holds
b
What should you be watching for from the front when doing the Single Leg Squat & Reach test? Question 6Select one:a. Loss of neutral spine b. Heel coming off the ground c. Knee instability d. Inability to touch the object
c
Which areas should be checked and (if needed) addressed before dealing with internal rotation of the humerus? Question 2Select one:a. T-spine & forward head posture b. Forward head posture & pelvic tilt c. T-spine & rounded shoulders d. Forward head posture & rounded shoulders
c
Which of the following exercises is not an open chain exercise? Question 5Select one:a.Leg curlb.Leg extensionc.Standing machine squatd.Leg press
c
Which of the following is not a function of the pectoralis major? Question 4Select one:a.Transverse adductionb.Shoulder flexionc.External rotationd.Internal rotation
c
Which of the following muscles does not assist with shoulder extension during pulling exercises? Question 4Select one:a.Posterior deltoidsb.Triceps (long head)c.Biceps (short head)d.Latissimus dorsi
c
Which population would it be most suited to chest-supported rows? Question 7Select one:a.Those with hypertensionb.Ladies who are pregnantc.Young mend.Those with breast implantse.The elderly
c
Which statement best describes the scope of practice for a fitness professional/trainer? Question 10Select one:a.Trainers can work with those who have minor injuriesb.Trainers can work with individuals who do not have severe painc.Trainers can work with people who have non-painful dysfunctiond.Trainers should only work with healthy, properly functioning individuals
c
Which would be the correct order of corrective work prior to a training session? Question 6Select one:a.Activation, foam roller, static stretchb.Static stretch, activation, foam rollerc.Foam roller, static stretch, activation
c
According to the manual, which of the following is not true regarding half squats? Question 8Select one:a.They are difficult to create overload because of such favourable mechanicsb.They give a nice ego boostc.They place extra stress on the spined.They are easier on the knees
d
In most cases, how far should you go down when doing shoulder presses? Question 7Select one:a.Clavical heightb.Nipple heightc.You should not be shoulder pressing in the first place as it causes shoulder impingementd.Mid to lower throat heighte.Down to 90 degrees
d
What are you looking for when doing the Side Plank Ratio test? Question 3Select one:a. Endurance b. Stability c. Strength d. Symmetry
d
When do you stop lifting the leg on hamstring test? Question 4Select one:a. When the leg won't go any higher b. When you notice your client is in pain c. When you feel stiffness d. When the client's low back pushes into your hand
d
Which 2 variables are most important for improving posture? Question 9Select one:a. Repetition & volume b. Frequency & intensity c. Intensity & volume d. Repetition & frequency
d
Which exercise would not be recommended for improving posture? Question 4Select one:a. Dynamic chest stretch b. Hip hinge c. Rows d. Crunches
d
Which hamstring muscle does not assist with hip extension Question 6Select one:a.Biceps femoris long headb.Semimembranosusc.Semitendonosusd.Biceps femoris short head
d
Which is not a good guideline when trying to work postural muscles? Question 7Select one:a.Keep tension on the target muscle(s)b.Hold in key spotsc.Use slow deliberate temposd.Keep the reps low
d
Which is the correct protocol for PNF stretching? Question 14Select one:a.Hold breath, relax, contract 3-5sec with breath held, contract antagonist to increase ROM, repeat 4xb.Relax and contract 3-5sec, hold breath and contract antagonist to increase ROM, repeat 4xc.Hold breath, contract 3-5sec with breath held, relax, contract agonist to increase ROM, repeat 4xd.Hold breath, contract 3-5sec with breath held, relax, contract antagonist to increase ROM, repeat 4x
d
Which low back position is the greatest risk for disc herniation? Question 4Select one:a.Neutralb.Hyperextendedc.Rotatedd.Flexed
d
Which muscle is hit more with wide grip pull-ups? Question 8Select one:a.Lower trapeziusb.Bicepsc.Latissimus dorsid.Teres Majore.Posterior deltoids
d
Which muscle is most likely to be weak if there is an anterior pelvic tilt? Question 1Select one:a.Iliacusb.Psoasc.Rectus femorisd.Gluteus maximus
d
Which muscle tends to be less involved when doing rows with a wide grip? Question 9Select one:a.Rhomboidsb.Middle trapeziusc.Posterior deltoidsd.Latissimus dorsi
d
Which of the following is not a proper set-up position for the bench press (non-bodybuilding style)? Question 2Select one:a.Take a close to moderate grip on the barb.Keep the whole body tightc.Retract & depress scapulaed.Place the feet up on a bench to keep the low back flate.Extend thoracic spine
d
Which of the following is usually not harmful to the knees? Question 7Select one:a.Relaxing the hamstringsb.Letting the knees move in at the bottomc.Coming off the heelsd.Moving the knees out at the bottome.Letting the knees come forward
d
Which of the following will not help prevent "tail-tuck" at the bottom of a squat? Question 5Select one:a.Do not try to get rock bottom in the squatb.Consider weightlifting shoesc.Spread the kneesd.Relax the hip flexors at the bottom of a squate.Improve hip & ankle mobility
d
Which would be an effective strategy for someone who had done too much bench presses? Question 3Select one:a.Avoid bench pressb.Stretch the upper back between sets of bench pressc.Avoid upper back work until a balance is restoredd.Use a 2:1 or 3:1 ratio of pull-to-push exercises
d
What is the manual's stance on leg presses and leg extensions? Question 1Select one:a.The are a good replacement for squatsb.Leg extensions are good for people who have bad knees and cannot squatc.They are good exercises for beginnersd.They can be helpful for building functional strengthe.Leg presses can be stressful to the low back
e
Which of the following statements best describes the manual's stance on single leg exercises? Question 8Select one:a.Single leg exercises are more efficient for strength, muscle mass, fat burning and time efficiencyb.Single leg exercises are an advanced progression to bilateral exercisesc.Single leg exercises are dangerousd.Single leg exercises are for wimpse.Single leg exercises are helpful for structural balance, joint stability and injury prevention
e
A lower number of repetitions is usually best for rows due to their dominance in fast-twitch muscle fibres. Question 10Select one:a.Falseb.True
false
Cable and machine flies are good for hitting the inner chest. Question 10Select one:a.Trueb.False
false
If you run regularly, you do not need to train your legs. Question 2Select one:a.Falseb.True
false
Lack of ability to touch one's toes is almost always due to inadequate hamstring flexibility. Question 7Select one:True False
false
On the hypermobility screen, each test should be taken to the point of moderate discomfort. Question 1Select one:TrueFalse
false
Physiotherapy is really just advanced personal training Question 19Select one:a.Trueb.False
false
Pull-ups are a good substitute for rows. Question 1Select one:a.Falseb.True
false
When addressing motor control issues, it is best to first identify the weak muscle that is causing the faulty motor pattern. Question 20Select one:a.Falseb.True
false
With forward head posture, the first place to look to pin point the problem is imbalances in the neck muscles. Question 11Select one:a.Trueb.False
false
Women who are concerned about losing breast size should avoid doing chest exercises. Question 9Select one:a.Trueb.False
false
According to Dr. Horrigan, overhead pressing is one of the best ways to strengthen the serratus anterior Question 3Select one:a.Trueb.False
true
As a coach, it is important to "sell" all the benefits of posture to each client. Question 5Select one:True False
true
Early sports specialization can lead to dysfunction Question 13Select one:a.Falseb.True
true
Increases in shoulder problems due to weight training have increased correspondingly with the increase in popularity of the bench press. Question 6Select one:a.Falseb.True
true
Leg training is usually necessary to maximize upper body development. Question 4Select one:a.Trueb.False
true
Mobility restrictions can be the result of instability. Question 12Select one:a.Falseb.True
true
Personality can effect your posture. Question 3Select one:True False
true
Proper training improves functional movement. Question 16Select one:a.Falseb.True
true
Those who score less than a 3 on the abdominal coordination test, should not perform the Abdominal Strength test. Question 8Select one:True False
true
Which of the following not a compensation you would see in someone struggling to perform the Active Shoulder Flexion test? a. Lumbar hyperextension b. Posterior pelvic tilt c. Rib flare d. Elbow flexion
b. Posterior pelvic tilt
According to the manual, which of the following statements is not true regarding squats with a smith machine or swiss ball? Question 10Select one:a.They are not recommended for beginners or those learning to squatb.They can place more stress on the kneesc.They increase hamstring recruitmentd.They are unnatural
c
If the client lacks hip mobility, what compensation pattern might you see in the Single Leg Active Hip Flexion Test? Question 4Select one:a. Lateral hip shift b. Loss of balance c. Loss of neutral spine d. Cramping of the quads
c
Losing the tennis ball during the Cook Hip Lift would indicate: Question 5Select one:a. Tight quads b. Compensating for weak hamstrings c. Compensating with the lower back d. Tight hip flexors
c
To minimize the risk of a bicep tear when using a mixed grip, it is recommended to supinate which hand? Question 3Select one:a.The risk is the same with either handb.Dominant handc.Non-dominant hand
c
What is the purpose of doing both legs at the same time for the adductors test? Question 6Select one:a. Prevent compensation at the t-spine b. Time efficiency c. Prevent compensation at the pelvis d. Prevent compensation with the adductors
c
