NASM 7th Edition. Chapter 7

Hypermobility

A joint having more range of motion than it should

Eversion

A movement in which the heel bone moves laterally

Abduction

Abduction

The anterior oblique subsystem includes which of the following muscle groups?

Adductor (inner) thigh muscles, obliques, and hip external rotators

When observing sprint mechanics, which joint action should you see occurring in the rear leg if proper form is used?

Ankle plantar flexion

Overactive hip flexors may lead to which of the following postural compensations?

Anterior tilting of the pelvis and an increased low-back arch

Which of the following is an example of an exercise that targets the global muscles of the core?

Back extension

Inferior

Below an identified reference point

Stored energy from an efficiently functioning stretch-shortening cycle is released during which muscle action?

Concentric

What type of muscle action would expend the highest amount of energy at a fixed resistance level over a comparable duration?

Concentric

The muscles of the lower leg, hamstrings, and low back region make up which of the following global muscular subsystems?

Deep longitudinal subsystem (DLS)

Concentric

Describing a muscle action resulting in the shortening of a muscle

Eccentric

Describing a muscle action that occurs when a muscle develops tension while lengthening

Pronation of the foot describes what multiplanar movements?

Eversion, dorsiflexion, and ankle abduction

Plantar flexion

Extension occurring at the ankle

TRUE OR FALSE? The primary characteristic of closed-chain movements is that the distal segments, such as the person's hands or feet, are not fixed and are able to move freely.

False

What is the concept used to describe the action of muscles that have the ability to contract automatically in anticipation of movement?

Feed-forward

What are the five kinetic chain checkpoints?

Feet and ankles, knees, LPHC, shoulders, and head and neck

Dorsiflexion

Flexion occurring at the ankle

What equation represents power?

Force x velocity

What are ground reaction forces?

Forces imparted on the body when it contacts the ground after jumping

The deep longitudinal subsystem includes which of the following muscle groups?

Hamstrings and erector spinae

Motor learning

How repeated practice and experience of motor control processes leads to a relatively permanent change in skilled motor behavior

Motor development

How skilled motor behavior changes over time throughout the life span

Motor control

How the central nervous system integrates internal and external sensory information with previous experiences to produce a motor response

Motor behavior

How the human movement system responds to internal and external stimuli

Which of the following benefits may occur as a result of exercises that comprise only eccentric muscle actions that are appropriately loaded?

Increased anabolic hormone stimulation

Which of the following force couples is accurately linked to the movement created by their combined action?

Internal and external obliques functioning to create trunk rotation

What are the three overarching types of muscle actions?

Isotonic, isometric, and isokinetic

When performing a floor bridge exercise, why should you not raise the hips too far off the floor?

It may place excessive stress on the lumbar spine through hyperextension.

Which subsystem is responsible for providing both frontal plane mobility and stabilization of the lumbo-pelvic-hip complex?

Lateral subsystem

Which subsystem is responsible for providing both frontal plane mobility and stabilization of the lumbo-pelvic-hip complex?

Lateral subsystem. The lateral subsystem, which includes the quadratus lumborum, is responsible for providing both movement and stabilization in the frontal plane.

Which is involved in frontside mechanics?

Lead leg

What is the fibrous tissue that connects bone to bone?

Ligament

In order to optimally load muscle during the eccentric phase, the fitness professional should recommend which of the following?

Lower the weight more slowly to increase time under tension

What anatomical term is used to describe something that is relatively closer to the midline of the body?

Medial

Adduction

Movement in the frontal plane back toward the midline of the body

Individuals with low-back pain have decreased activation of which local muscle of the core?

Multifidus

One of the most important concepts in motor control is that muscles are recruited by the nervous system in groups. What are these groups called?

Muscle synergies

Posterior

On or toward the back of the body

Contralateral

On the opposite side of the body

Which of the following solutions would allow an individual to achieve a greater depth during the lowering phase of the squat if ankle stiffness is the cause?

Place a small board under the heels

What type of input may provide a runner with a cue to contract the evertor muscles to avoid an inversion injury?

Proprioception

When a gymnast balances on a beam, they are aware of their body's general orientation and the relative position of its parts. This is due to which key sensory function?

Proprioception

Which of the following muscle groups work both eccentrically and concentrically in the sagittal plane during a squat?

Quadriceps

Which of the following muscle groups work eccentrically in the sagittal plane during the lowering phase of the squat?

Quadriceps

Improved performance during a plyometric jump is dependent upon which of the following?

Rapid amortization phase

What term is used to describe the concept of how the functioning of one body segment can impact other areas of the body?

Regional interdependence

Medial

Relatively closer to the midline of the body

What is the concentric motion of the shoulder blades during the standing cable row exercise?

Retraction

Which plane of movement can be described as an imaginary line that bisects the body into right and left sides?

Sagittal

What is the primary function of the local muscles of the core?

Stabilize vertebral segments

Which of the following effects may occur if the amortization phase of a plyometric exercise is prolonged?

Stored energy will dissipate, and the unloading phase will be less powerful.

Which concept should be used to describe the functioning of the serratus anterior as it assists the anterior deltoid during shoulder flexion?

Synergist

What does the term force refer to?

The ability of one entity to act on another entity, causing acceleration or deceleration

Flexibility

The normal extensibility of soft tissues that allows for full range of joint motion

What concept describes how the function of one segment of the body can impact other areas?

The regional interdependence model

What is the imaginary line that bisects the body into right and left sides?

The sagittal plane

How should the amortization phase of the stretch-shortening cycle be described?

The transition from eccentric loading to concentric unloading

Performing a biceps curl with a dumbbell in the hand is an example of which type of lever?

Third class

The posterior oblique system includes which of the following muscle groups?

Thoracolumbar fascia and contralateral gluteus maximus

During normal walking, the pelvis rotates in what plane to facilitate the necessary momentum for the swing phase?

Transverse

In what plane of movement do shoulder horizontal adduction and abduction occur?

Transverse

Antirotational exercises are often this sort of movement by nature.

Unilateral

Altered length-tension relationship

When a muscle's resting length is too short or too long, reducing the amount of force it can produce

Reciprocal inhibition

When an agonist receives a signal to contract, its functional antagonist also receives an inhibitory signal allowing it to lengthen

Altered reciprocal inhibition

When an overactive agonist muscle decreases the neural drive to its functional antagonist

Muscle imbalance

When muscles on each side of a joint have altered length-tension relationships

Hypomobility

When range of motion at a joint is limited