question

Name the structures that make up the lumbo-pelvic-hip complex (LPHC).

answer

-Lumbar spine -Pelvic girdle -Abdomen -Hip joint

question

Dysfunction within the connective tissue of the kinetic chain that is treated by the body as an injury, initiating this repair process.

answer

Cumulative injury cycle

question

Name four core-strength exercises.

answer

-Ball crunch -Back extensions -Reverse crunch -Cable rotations

question

The type of flexibility training that applies gentle force to an adhesion, altering the elastic muscle fibers from a bundled position to a straighter alignment with the direction of the muscle and/or fascia.

answer

Self-myofascial release

question

Exercises in the core-stabilization level are identified through these characteristics.

answer

They involved little motion through the spine and pelvis

question

What are four common ways a stressor causes breakdown or injury?

answer

-Stress fractures -Muscle strains -Joint pain -Emotional fatigue

question

Name four core-stabilization exercises.

answer

-Marching -Floor bridge -Floor prone cobra -Prone Iso-abs

question

Law stating that soft tissue models along the lines of stress

answer

Davis's Law

question

Referred to as a co-contraction of global muscles, such as the rectus abdominis, external obliques, and quadratus lumborum.

answer

Bracing

question

It is critical that the core training program is designed to achieve these three functional outcomes in the right order.

answer

1. Intervertebral stability 2. Lumbo-pelvic stability 3. Movement efficiency

question

What are the proper backside mechanics during sprinting?

answer

-Ankle plantar flexion -Knee extension -Hip extension -Neutral pelvis

question

What are proper frontside mechanics during sprinting?

answer

-Ankle dorsiflexion -Knee flexion -Hip flexion -Neutral pelvis

question

The ability to accelerate, decelerate, stabilize, and change direction quickly, while maintaining proper posture.

answer

Agility

question

The ability to react and change body position with maximum rate for production, in all planes of motion and from all body positions, during functional activities.

answer

Quickness

question

The ability to move the body in one intended direction as fast as possible.

answer

Speed

question

Name four core-power exercises.

answer

-Rotation chest pass -Ball medicine pullover throw -Front medicine ball oblique throw -Soccer throw

question

The ability of the body to produce high levels of force for prolonged periods of time.

answer

Muscular endurance

question

What is a component of core-power exercises that make them easy to identify?

answer

Explosive movements with medicine balls

question

Name five balance-stabilization exercises.

answer

-Single-leg balance -Single-leg balance reach -Single-leg hip internal and external rotation -Single-leg lift and chop -Single-leg throw and catch

question

Name five balance-strength exercises.

answer

-Singe-leg squat -Single-leg Squat touchdown -Single-leg Romanian deadlift -Step-up to balance -Multiplanar Lunge to balance

question

Name three balance-power exercises.

answer

-Multiplanar Hop with Stabilization -Multiplanar Single-leg Box Hop-up with stabilization -Multiplanar Single-leg box hop-down with Stabilization

question

What are four plyometric-stabilization exercises?

answer

-Squat jump with stabilization -Box jump-up with stabilization -Box jump-down with stabilization -Multiplanar jump with stabilization

question

What are four plyometric-strength exercises.

answer

-Squat jump -Tuck jump -Butt kick -Power Step-up

question

Name three plyometric-power exercises.

answer

-Ice skater -Single-leg Power step-up -Proprioceptive Plyometrics

question

Exercises that use quick powerful movements involving an eccentric action immediately followed by an explosive concentric contraction.

answer

Plyometric training

question

Body position progressions in balance training.

answer

-Two-leg stable -Single-leg stable -Two-legs unstable -Singe leg

question

Give examples of chest exercises used in the Stabilization Level of the OPT model.

answer

-Ball dumbbell chest press -Push-up -Ball Push-up: hands on the ball -Standing cable chest press

question

What are the two techniques used in corrective flexibility according to the integrated flexibility continuum?

answer

-SMR (self-myofascial release) -Static stretching

question

Give examples of total-body power exercies

answer

-Two-arm Push press -barbell clean -Dumbbell snatch -Squat thrust -Kettlebell hang -Clean and jerk

question

What is the minimum amount of time static stretches should be held?

answer

30 seconds

question

Name two different leg-stabilization exercises.

answer

-Ball squat -Multiplanar step-up to balance

question

What are three things that a client should have established prior to incorporating a dynamic stretching program?

answer

-Good levels of tissue extensibility -Core stability -Balance capabilities

question

Name two strength level exercises for the legs.

answer

-Leg press -Barbell squat

question

Name two power level exercises for the legs.

answer

-Squat jump -Tuck jump

question

Give three examples of shoulder-power exercises.

answer

-Front Medicine ball oblique throw -Overhead Medicine ball throw -Speed tubing shoulder press

question

Give examples of total-body strength exercises.

answer

-Lunge to two-arm dumbbell press -Squat, curl, to two-arm press -Step-up to Overhead Press -Sagittal Plane -Romanian Deadlift, Shrug to Calf Raise

question

Based on the exercise selection continuum what exercises should be selected for the adaptation of stabilization?

answer

-Total-body, multi-joint -Single joint, controlled unstable

question

Give four examples of core-stabilization exercises.

answer

-Marching -Floor bridge -Floor Prone cobra -Prone Iso-abs

question

Give four examples of core-strength exercises.

answer

-Ball crunches -Back extensions -Reverse crunches -Cable rotations

question

Body position progressions used for balance training.

answer

1. Two-leg stable 2. Single-leg stable 3. Two-legs unstable 4. Single-leg unstable

question

Three types of core systems.

answer

1. Local stabilization system 2. Global stabilization system 3. Movement system

question

What is the minimum duration pressure should be sustained on adhesions while performing self-myofascial release?

answer

30 seconds

question

What are the seven methods for prescribing exercise intensity?

answer

-Peak VO2 -VO2 reserve -Peak metabolic equivalent (MET) -Peak maximal heart rate -Heart rate reserve -Rating of perceived exertion -Talk test

question

The cumulative sensory input to the central nervous system from all mechanoreceptors that sense position and limb movements.

answer

Proprioception

question

What are the acute variables for static stretching?

answer

1-2 sets, hold each stretch for 30 seconds

question

What is the mechanism of action that occurs in active-isolated stretching?

answer

Reciprocal inhibition

question

When is the appropriate time to utilize dynamic stretching?

answer

After self-myofascial release when training in Phase 5

question

How long should the cardiorespiratory portion of the warm-up last?

answer

5-10 minutes

question

What does F.I.T.T.E. stand for?

answer

-Frequency -Intensity -Time -Type -Enjoyment

question

Example of a Zone 1 cardiorespiratory activity and intensity level.

answer

Walking or jogging at 65-75% of maximal heart rate

question

Example of a Zone 2 cardiorespiratory activity and intensity level.

answer

Group exercise classes or spinning at 76-85% of maximal heart rate

question

Example of a Zone 3 cardiorespiratory activity and intensity level.

answer

Sprinting at 86-95% of maximal heart rate.

question

Type of training that has been found to be just as beneficial as traditional forms of cardiorespiratory training.

answer

Circuit training

question

Name the structures that make up the core.

answer

-Lumbo-pelvic-hip complex -Pelvic girdle -Abdomen -Hip joint

question

Name the five muscles of the Local Stabilization System of the core.

answer

-Transverse abdominis -Internal oblique -Lumbar multifidus -Pelvic floor muscles -Diaphragm

question

Name the four muscles of the movement system of the core.

answer

-Latissimus dorsi -Hip flexors -Hamstring complex -Quadriceps

question

The normal extensibility of all soft tissue that allows the full range of motion of a joint.

answer

Flexibilty

question

The tendency of the body to seek the path of least resistance during functional movement patterns.

answer

Relative flexibilty

question

What are the benefits of a warm-up?

answer

-Increased heart rate and respiratory rate -Increased tissue temperature -Increased psychological preparation for bouts of exercise

question

The concept of muscle inhibition caused by a tight agonist, which inhibits its functional antagonist.

answer

Altered reciprocal inhibition

question

The principle that states the body will adapt to the specific demands that are placed on it.

answer

SAID Principle or Principle of Specificity

question

What does the acronym SAID in SAID Principle stand for?

answer

Specific Adaptation to Imposed Demands

question

What kinetic chain deviations must a certified personal trainer watch for in the cardiorespiratory portion of the workout for clients who possess rounded shoulders?

answer

-On steppers and treadmills watch for grasping of the handles -On stationary bikes, treadmills and elliptical trainers watch for rounding of the shoulders.

question

Feedback used after the completion of a movement to help inform clients about the outcome of their performance.

answer

Knowledge of results

question

Feedback that provides information about the quality of the movement during exercise.

answer

Knowledge of performance

question

They type of specificity that refers to the weight and movements placed on the body.

answer

Mechanical specificity

question

The state where there is an elevation of the body's metabolism after exercise.

answer

Excess post-exercise oxygen consumption (EPOC)

question

The three stages in the General Adaptation Syndrome.

answer

-Alarm Reaction -Resistance Development -Exauhstion

question

Four performance adaptive benefits from resistance training.

answer

-Increased strength -Increased power -Increased endurance -Increased neuromuscular control

question

SAQ training can be used with what three nonathletic populations?

answer

-Youth -Weight loss clients -Seniors

question

What is the drawing-in maneuver?

answer

A maneuver that is used to recruit the local core stabilizers by drawing the naval towards the spine.

question

Benefits of a cool-down include the following:

answer

-Reduced heart rate and breathing rates -Gradually cools body temperature -Returns muscles to their optimal length-tension relationships -Prevents venous pooling of blood in lower extremities -Restores physiological systems close to baseline

question

Give examples of total-body stabilization exercises.

answer

-Single-Leg Squat Touchdown, Curl to Overhead Press -Single-leg Romanian Deadlift, Curl to Overhead Press -Single-leg Squat to Row -Ball Squat, Curl to Overhead Press -Multiplanar Step-up balance, Curl to Overhead Press

question

Give examples of chest exercises used in the Strength Level of the OPT model.

answer

-Incline Dumbell Chest Press -Incline Barbell Bench Press -Flat Dumbbell Chest Press -Barbell Bench Press

question

Give examples of chest exercises used in the Power Level of the OPT model.

answer

-Two-arm medicine ball chest pass -Rotation Chest pass -Speed Tubing Chest Press -Plyometric Push-up

question

Give examples of back exercises used in the Stabilization Level of the OPT model.

answer

-Single-leg pull-down -Ball Cobra -Standing Cable Row -Ball Dumbbell Row

question

Give examples of back exercises used in the Strength Level of the OPT model.

answer

-Seated Cable Row -Seated Lat Pull-down -Straight-arm Pull-Down -Pull-up -Supported Dumbbell Row

question

Give examples of shoulder exercises used in the Stabilization Level of training.

answer

-Single-leg Overhead Press -Single-leg Dumbbell Scaption -Seated Stability Ball Military Press

question

The main goal of balance training is to contiually increase the client's awareness of their limit of stability by creating ____.

answer

Controlled instability

question

Surface types for proprioceptive progressions during balance include.

answer

Floor>Sport Beam>Half Foam Roll>Foam Pad>Balance Disk>Wobble Board>BOSU ball

question

Exercises that use quick, powerful movements involving an eccentric action immediately followed by an explosive concentric contraction.

answer

Plyometric training

question

Efficient movement requires eccentric force reduction, isometric stabilization, and concentric force production

answer

Integrated Performance Paradigm

question

The ability of the neuromuscular system to produce internal tension to overcome an external load.

answer

Strength

question

What are six way to progress plyometric exercises?

answer

-Easy to hard -Simple to complex -Known to unknown -Stable to unstable -Bodyweight to loaded -Activity-specific

question

Describe the five kinetic checkpoints?

answer

Feet: Shoulder width apart, pointing straight ahead Knees: in line with the second and third toes Hips: level with the lumbar spine in a neutral position Shoulders: depressed and slightly retracted Head: cervical spine in a neutral position

question

What is dynamic balance?

answer

The ability to move and change directions under various conditions without falling

question

What are the three phases of a plyometric exercise?

answer

-Eccentric phase -Amortization phase -Concentric phase

question

What is the proper progression for balance training when utilizing the proprioceptive continuum?

answer

Floor>balance beam>Half foam roll>Foam pad>balance disk

question

The ability of muscles to exert maximal force output in a minimal amount of time.

answer

Rate of force production

question

The position of the lumbo-pelvic-hip complex during running movements.

answer

A slight forward lean with a neutral spine

question

What happens during the eccentric phase of a plyometric exercise?

answer

Increase in muscle spindle activity by pre stretching the muscle before activation

question

Research has demonstrated increased electromyogram activity and pelvic stabilization when this maneuver is performed

answer

Drawing-in maneuver

question

What is delayed-onset muscle soreness?

answer

Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.

question

What is the proper way to progress an exercise in the stabilization level of training?

answer

Increase proprioceptive demand

question

Give eight reasons for the incorporation of flexibility training.

answer

-Correct muscle imbalance -Increase joint range of motion -Decrease excess tension of muscles -Relieve joint stress -Improve extensibility of musculotendinous junction -Maintain normal functional length of muscles -Improve neuromuscular efficiency -Improve function

question

Consistently repeating the same patter of motion, which may place abnormal stresses on the body.

answer

Pattern overload

question

What are the three phases of the integrated flexibility continuum?

answer

-Corrective flexibility -Active flexibility -Functional flexibility

question

They type of flexibility designed to improve extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition.

answer

Active flexibility

question

During which phase of the general adaption syndrome do stress fractures, muscle strains, joint pain and emotional fatigue occur?

answer

Exhaustion phase

question

The stretching technique that focuses on the neural system and fascial system of the body by applying gentle force to an adhesion.

answer

Self-myofascial release

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