Section 6 Review

When using battle ropes as a modality, what diameter of rope would best be used for strength, power, and anaerobic adaptations in which exercises are performed for 30 seconds or less?

2 inches; Smaller ropes, such as 1.0-1.5 inches in diameter, are used primarily for aerobic and muscular endurance adaptations in which exercises are performed for 30 seconds or more.

Approximately what percentage of Americans aged 20 years and older are obese?

40%

The hip hinge is an important fundamental movement. During a hip hinge, what movements are occurring?

Flexion and extension; In order for a proper hip hinge to occur, the hips have to be able to move into flexion (backward) and extension (forward).

Extension of the shoulder is common in many pulling movements. Which of the following muscles is involved?

Latissimus dorsi

Antirotational exercises are often this sort of movement by nature.

Unilateral; Antirotational exercises are performed from a stationary trunk position. These exercises target the deep muscles of the core and stabilize the lumbar spine.

Which of the following is considered an open-chain exercise?

Bench press

What blood pressure is reflective of stage 1 hypertension?

A reading of 130 to 139 mm Hg systolic or 80 to 89 mm Hg diastolic

Which of the following exercises is not considered a compound exercise?

A seated leg extension is only a single joint exercise, focusing only on knee extension.

When attempting to increase muscular size and strength in the lower body, which of the following exercise is least likely to be beneficial?

BOSU squat

Which of the following would be an appropriate Phase 2 superset?

Bench press and stability ball push-ups; Phase 2 uses a stable strength exercise in a superset with a less-stable, biomechanically similar exercise.

Which of the following modalities has the potential to be used effectively in every phase of the OPT model?

Cable machines

Which statement is an accurate reflection of exercise and physical activity as it relates to arthritis?

Cardiorespiratory training should begin at a low to moderate intensity (40 to 65% HRmax).

What is the leading cause of death and disability for both men and women?

Coronary heart disease

Which of the following modality/exercise combinations provides the most freedom of movement in the transverse plane?

Elastic band woodchop

Proper abdominal crunches on a stability ball allows for:

Increased spinal extension due to the curvature of the ball

Which of the following is an appropriate assessment for a senior client who is sedentary?

Pushing and pulling assessments are appropriate for most sedentary senior clients.

During the standing cable chest press, the resistance should be positioned to do what?

Resist shoulder horizontal adduction

The TRX® Rip Trainer would most likely be utilized for which type of movement?

Rotation; The TRX® Rip Trainer is designed to engage the core by integrating torso rotational movements and antirotational exercises, via asymmetrical resistance loading.

Strength-training machines provide training primarily in which planes of motion?

Sagital and frontal; While there may be one or two machines that provide movement in the transverse plane, machines typically target only the sagittal and frontal planes of motion

Which of the following modalities will provide the most benefits to Phases 1, 4 and 5 of the OPT model?

Sandbags; Because of the range of bag weights available, the constant shifting of the sand, and the ability of the bags to be thrown or carried, sandbags are a viable choice for almost every phase of the OPT model.

An obese client who has been diagnosed with peripheral artery disease (PAD) should be advised to do which of the following?

Strive for 20 to 30 minutes of continuous aerobic exercise daily.

What is an appropriate tempo for Phase 1 of the OPT model?

The Stabilization Level uses a tempo of a 4-second eccentric action, 2-second isometric hold, 1-second concentric lift, and 1-second isometric hold.

Balance is best described as which of the following?

The ability to maintain control of the body while in a static position

Proprioception is best described as which of the following statements?

The body's ability to sense body position and limb movements; NOT AT REST

Training power for 2 days before moving on to 2 days of strength training would be an example of what kind of periodization?

Undulating periodization