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NASM Compensations
compensations, imbalances, corrective strategies
| Question | Answer |
|---|---|
| A client's shoulder elevates when perfoming a pushing assessment, what is a probable underactive muscle? a. Lower trapezius b. Upper trapezius c. Sternocleidomastoid d. Levator scapulae | a. Lower trapezius |
| A multiplanar single-leg box hop-up with stabilization is categorized as an exercise in which of the following? a. Leg-power b. Leg-stabilization c. Balance-stabilization d. Balance-power | d. Balance-power |
| A prolonged intolerable stressor that produces fatigue and leads to a breakdown in the system or injury is called? a. Overworking b. Alarm reaction c. Exhaustion d. Resistance development | c. Exhaustion |
| A seated cable row is an example of which level of training in the NASM OPT model? a. Stabilization b. Strength c. Power d. Reactive | b. Strength |
| Diastolic blood pressure represents which of the following? a. The top number in the blood pressure reading b. Pressure within the arterial system after the heart contracts c. The larger of the two numbers d. Pressure within the arterial syst | d. Pressure within the arterial system when the heart is resting and filling with blood |
| During the pushing assessment, you notice your client's shoulders elevate, what strengthening exercise would you perform with them? a. Chin tuck b. Quadruped arm/ opposite leg raise c. Ball wall squats d. Ball cobra | d. Ball cobra |
| For a client who demonstrates their low back arching as a movement compensation, which method of cardio would you initially avoid? a. Treadmills b. Bicycles c. Elliptical trainers d. Group exercise classes | b. Bicycles |
| How long does NASM suggest the cardiorespiratory portion of the warm-up should last? a. 0-3 minutes b. 3-5 minutes c. 5-10 minutes d. 10-15 minutes | c. 5-10 minutes |
| How long does pressure need to be held on the tender spot while using self-myofascial release? a. 15 seconds minimum b. 20 seconds minimum c. 25 seconds minimum d. 30 seconds minimum | d. 30 seconds minimum |
| If a client's feet turn out during the overhead squat assessment, what muscle would be considered underactive? a. Soleus b. Biceps femoris (short head) c. Medial gastrocnemius d. TFL | c. Medial gastrocnemius |
| In a client with lower crossed syndrome, which of the following muscles is lengthened? a. Gastrocnemius b. Soleus c. Internal oblique d. Erector spinae | c. Internal oblique |
| In a client with upper crossed syndrome, which of the following muscles is shortened? a. Scalenes b. Rhomboids c. Teres minor d. Deep cervical flexors | a. Scalenes |
| Increasing weight with each set is an example of which type of resistance-training system? a. Multiple set b. Pyramid c. Circuit training d. Vertical loading | b. Pyramid |
| The gluteus maximus is responsible for which of the following? a. Concentrically accelerating hip abduction and internal rotation b. Concentrically accelerating hip abduction and external rotation c. Concentrically accelerating hip extension and | d. Concentrically accelerating hip extension and external rotation |
| The latissimus dorsi is responsible for concentrically accelerating which of the following movements? a. Shoulder flexion, abduction, and external rotation b. Shoulder extension, adduction, and external rotation c. Shoulder flexion, abduction, a | d. Shoulder extension, adduction, and internal rotation |
| The tendency of the body to seek the path of least resistance during functional movement patterns is known as: a. Relative flexibility b. Corrective flexibility c. Dynamic flexibility d. Active flexibility | a. Relative flexibility |
| What assessment is used to assess upper extremity agility and stability? a. Shark skill b. Upper extremity strength c. Davies d. Overhead squat | c. Davies |
| What effect do beta-blockers have on a client's blood pressure? a. No effect b. Decrease c. Increase d. Outside scope of practice for personal trainer | b. Decrease |
| What exercise is considered a total-body strength level exercise? a. Squat, curl, to two-arm press b. Two- arm push press c. Barbell clean d. Multiplanar step-up to balance, curl, to overhead press | a. Squat, curl, to two-arm press |
| What is a potential drawback to the horizontal loading system? a. Useful for hypertrophy phase only b. The amount of time typically spent resting can add up to more time than the workout c. Less effective when compared to vertical loading d. | b. The amount of time typically spent resting can add up to more time than the workout |
| What is the appropriate percentage to increase after each set when performing an upper extremity strength assessment? a. 1%-2% b. 5%-10% c. 10%-15% d. 15%-20% | b. 5%-10% |
| What is the best time of day to have your client measure their resting heart rate? a. Right before bed b. Right before workout c. Just after workout d. Upon waking in the morning | d. Upon waking in the morning |
| What is the immediate progression of an alternating-arm ball dumbbell chest press? a. Two-arm ball dumbbell chest press b. Barbell bench press c. Alternating-arm dumbbell chest press on bench d. Single-arm ball dumbbell chest press | d. Single-arm ball dumbbell chest press |
| What is the most appropriate heart rate percentage range for a client just starting into zone 3? a. 75-79% b. 80-85% c. 86-90% d. 91-94% | c. 86-90% |
| What is the next immediate progression for the ball two-arm dumbbell chest press? a. Two-arm dumbbell chest press on a bench b. Single-leg ball dumbbell chest press c. Alternating-arm ball dumbbell chest press d. Single-arm ball dumbbell ches | c. Alternating-arm ball dumbbell chest press |
| What type of exercise is a single-leg power step-up categorized as? a. Plyometric-strength b. Leg-strength c. Plyometric-power d. SAQ | c. Plyometric-power |
| When a client is performing the overhead squat assessment from the lateral view, which of the following kinetic chain checkpoints are you observing? a. Feet and knees b. Lumbo pelvic hip complex, feet, and knees c. Lumbo pelvic hip complex and s | c. Lumbo pelvic hip complex and shoulder complex |
| When determining a client's heart rate for zone 2, which equation would you use? a. (200 - Clients age) x (65% and 75%) b. (200 - Clients age) x (76% and 85%) c. (220 - Clients age) x (76% and 85%) d. (220 - Clients age) x (65% and 75%) | c. (220 - Clients age) x (76% and 85%) |
| When first starting out with a brand new client, which of the following training systems is most appropriate? a. Circuit training b. Single set c. Split set d. Multiple set | b. Single set |
| When performing a peripheral heart action workout for strength, immediately after a barbell squat, which exercise would you perform? a. Romanian deadlift b. Squat Jump c. Seated row d. Single-leg cable row | c. Seated row |
| When performing a single-leg squat assessment, if the knee moves inward, what is a probable overactive muscle? a. Gluteus medius b. Adductor complex c. Medial gastrocnemius d. Vastus medialis oblique (VMO) | b. Adductor complex |
| When performing the overhead squat assessment, your client's arms fall forward, which muscle would be considered most likely overactive? a. Rhomboids b. Supraspinatus c. Teres major d. Teres minor | c. Teres major |
| When performing the single-leg dumbbell scaption, what is the immediate regression? a. Single-leg, alternating arm b. Single-leg, single-arm c. Two legs d. Seated | c. Two legs |
| When training for balance, exercises that involve dynamic eccentric and concentric movement of the balance leg through a full range of motion are categorized as which of the following? a. Balance-power b. Balance-strength c. Balance-stabilizatio | b. Balance-strength |
| When training for speed, agility, and quickness, the foot and ankle complex should be in which of the following positions when it hits the ground? a. Pointing straight ahead and dorsiflexed b. Externally rotated and dorsiflexed c. Internally rot | a. Pointing straight ahead and dorsiflexed |
| When training in Phase 1: Stabilization Endurance, what is the main method of progression? a. Increasing speed of movement b. Increasing proprioception c. Increasing volume d. Increasing load | b. Increasing proprioception |
| Which muscle is responsible for concentrically accelerating plantar flexion? a. Semitendinosis b. Anterior tibialis c. Gastrocnemius d. Bicep femoris | c. Gastrocnemius |
| Which of the following core exercises is appropriate for a new client? a. Floor prone cobra b. Ball crunch c. Reverse crunch d. Cable rotation | a. Floor prone cobra |
| Which of the following exercises is considered a back-stabilization exercise? a. Seated cable row b. Standing cable row c. Medicine ball pull over throw d. Seated lat pull down | b. Standing cable row |
| Which of the following exercises is the best example of a stabilization level exercise? a. Lunge to two-arm press b. Multiplanar step-up to balance, curl, to overhead press c. Barbell squat d. Squat jumps to stabilization | b. Multiplanar step-up to balance, curl, to overhead press |
| Which of the following is an appropriate speed, agility, and quickness drill? a. Tuck jump b. One-ins c. Ice skaters d. Power step-ups | b. One-ins |
| Which of the following is characterized by flat feet and adducted and internally rotated knees? a. Pronation distortion syndrome b. Lower crossed syndrome c. Upper crossed syndrome d. Lower extremity movement syndrome | a. Pronation distortion syndrome |
| Which of the following is considered a core power exercise? a. Cable rotation b. Back extension c. Rotation chest pass d. Marching | c. Rotation chest pass |
| Which of the following is considered subjective information? a. Taking radial pulse b. Lifestyle questions c. Overhead squat assessment d. Circumference measurements | b. Lifestyle questions |
| Which of the following is the best example of zone 3 cardio? a. 3 rep bench press max b. Sprinting c. Fast walking d. Group exercise class | b. Sprinting |
| Which of the following muscles is considered part of the global stabilization system? a. Internal oblique b. External oblique c. Diaphragm d. Hip flexors | b. External oblique |
| Which of the following training systems can be just as beneficial as traditional forms of cardiorespiratory training? a. Pyramid b. Supersets c. Circuit training d. Vertical loading | c. Circuit training |
| You have a client working in Phase 3: Hypertrophy, what type of flexibility would you use? a. Self-myofascial release and dynamic stretching b. Self-myofascial release only c. Self-myofascial release and static stretching d. Self-myofascial r | d. Self-myofascial release and active-isolated stretching |
| You observe that your client's knee moves inward during the single-leg squat assessment; what muscle would you foam roll and static stretch? a. TFL b. Glute medius c. VMO d. Medial hamstring | a. TFL |
| What zone would a client start in if they had an average score on the YMCA step test? a. Zone 1 b. Zone 2 c. Zone 3 d. Zone 4 | b. Zone 2 |
| The hip flexor complex, erector spine, and lats are all muscles that are implicated as being overactive when what movement compensation occurs during an overhead squat assessment? A)Arms fall forward B)Excessive forward lean C)Low back arches D)Low back | Low back arches |
| When conducting the waist-to-hip ratio, what is the ratio for women and for men above which may put these individuals at risk for a number of diseases? A).75-.80 B).80-.75 C).80-.95 D).95-.80 | .80-.75 |
| What type of blood pressure signifies the minimum pressure within the arteries through a full cardiac cycle and what is the normal range? A)Diastolic 80-85 B)Systolic 80-85 C)Diastolic 120-130 D)Systolic 120-130 | Diastolic 80-85 |
| What are the average resting heart rates for a male and female?? A)65 and 70 B)70 and 75 C)70 and 80 D)75 and 80 | 70 and 75 |
| During the overhead squat assessment a client demonstrates an arched lower back. Which of the following stretches would be most appropriate for this movement compensation? A)Static kneeling hip flexor stretch B)Static Piriformis stretch C)Static Gastrocne | Static Kneeling hip flexor stretch |
| All of the following items serve as guidelines for the health and fitness prof. when performing an overhead squat assessment EXECPT: A)Instruct client to stand with abdomen drawn in. B)Instruct client to stand with feet shoulder width apart. C)Give client | Give client technique corrections as he/she performs the squat. |
| What is the appropriate weight increase, following warmup, when performs a lower extremity strength assessment (squat)? A)10-20 POUNDS B)20-30 POUNDS C)30-40 POUNDS D)50-60 POUNDS | 30-40 POUNDS |
| What is the name of the assessment that tests upper extremity neuromuscular efficiency? A)Pushing assessment B)Upper extremity strength assessment C)1 RM bench press D)Davies test | Pushing assessment |
| When conducting the overhead squat assessment how low should the health and fitness prof. instruct the client to squat? A)As low as possible B)Until the upper leg is parallel with the floor. C)No instruction should be given. D)About to the height of a cha | About to the height of a chair. |
| Gathering a client circumference measurements during the initial assessment is valuable for all of the following reasons EXCEPT: A)They can be used to calculate waist to hip ration. B)They can be used to calculate lean body mass. C)They can be used to cal | They can be used to calculate BMI. |
| Which of the following tests assess cardiorespiratory capability? A)Shark skill and step test. B)Step test and rockport walk test. C)Davis and shark skill assessments. D)Overhead squat and single-leg squat test. | Step test and rockport walk test. |
| During a single-leg squat assessment, a client knees move inward. This indicates which of the following muscles as being underactive? A)Biceps Femoris B)Vastus lateralis C)Gluteus medius D)Adductor complex | Gluteus medius |
| Using the Durin-Womersley formula to assess and measure body fat percentage requires the health and fitness professional to test which of the following four skin-fold sites? A)Biceps, triceps, iliac crest, quads B)Biceps, triceps, subscapular, abdomen C)B | Biceps, triceps, subscapular, iliac crest |
| Knowing that a client wears dress shoes to work is helpful for the health and fitness prof. to know during an assessment because: A)It indicates that the client will likely possess an anterior pelvic tilt. B)It indicates that the clients ankle complex wil | It indicates that the clients ankle complex will be in a plantar flexed position for extended periods of time. |
| When conducting an overhead squat assessment, how many total reps are performed? A)3 total B)5 total C)6 total D)10 total | 10 total |
| Posture is the alignment and function of all components of the kinetic chain and is under the control of which of the following systems? A)Central Nervous System (CNS) B)Appendicualr skeletal system C)Periphearl nervous system D)Axial Skeletal system. | Central Nervous System (CNS) |
| Which of the following measurements is NOT a good indicator of body fat vs. lean body mass? A)Body Mass Index B)Hydrostatic weighing C)Bioelectrical impedance D)Skin-fold calipers | Body Mass Index |
| Performing a single-leg balance Reach is an ideal example of a strengthening exercise when which of the following movement compensations are present? A)Excessive forward lean B)Feet turn out C)Low back arches D)Knees move inward | Feet turn out |
| Which of the following assessments best measures lower extremity agility and neuromuscular control? A)Lower extremity strength assessment B)Single-leg squat assessment. C)Shark Skill test D)Overhead squat assessment. | Shark Skill test |
| An example of an objective assessment would include which of the following? A)Heart rate B)Dietary intake C)General and Medical history D)PAR-Q | Heart Rate |
| Knowing a client occupation is helpful becuase it can provide the health and fitness prof. with insight into movement capacity. All of the following info. is helpful in understanding the clients work environment EXCEPT: A)Annual income B)Repetitive moveme | Annual Income |
| If a clients low back arches while pressing overhead it could be indicative of which of the following? A)Overactive intrinsic core stabilization B)Overactive lats C)Underactive hip flexors D)Overactive biceps femoris | Overactive lats |
| According to the text, a squat to row is an ideal example of a strengthing exercise when which of the following movement compensations are observed during aan overhead squat assessment? A)Arms fall forward B)Shoulders elevate C)forward head D)Low back arc | Arms fall forward |
| How many reps are performed before failure on the upper extremity strength assessment? A)2-4 B)3-5 C)8-10 D)10-12 | 3-5 |
| After conducting a single-leg squat assessment on a client, it is discovered that the clients knee moves inward during the motion. This finding implicates which of the following muscles as being underactive? A)Tensor Fascailatae B)Biceps femoris C)Vastus | Vastus medials Oblique |
| Which of the Following bioenergetics pathways primarily breakdown carbohydrates rapidly to produce ATP? A)Oxidative B)ATP-CP C)Aerobic D)Glycolysis | Glycolysis |
| What is the name of the movement of a body part away from the middle of the body? A)Adduction B)Medial C)Lateral D)Abduction | Abduction |
| Balance and neuromuscular efficiency are improved through repetitive exposure to a variety of which of the following kinds of conditions? A)Progressive conditions B)Motor conditions C)Unusual conditions D)Multisensory conditions | Multisensory Conditions |
| What is the name of the sensory afferents that are responsible for sensing distortions of body tissue? A)Peripheral nerves B)Nociceptors C)Chemoreceptors D)Mechanoreceptors | Mechanoreceptors |
| Altered length-tension relationships, force-couple relationships, and joint arthrokinematics are effects of which of the following? A)Poor posture B)Wearing orthopedic shoes C)Unhealthy eating habits D)Increased physical activity | Poor Posture |
| A front Med ball oblique throw is what type of exercise? A)Core-strength B)Balance-Power C)Balance-Strength D)Core-Power | Core-Power |
| Efficient movement of the kinetic chain requires all of the following EXCEPT: A)Proper force-couples B)Proper force-velocity C)Proper length-tension relationship D)Proper arthrokinematics | Proper Force-Velocity |
| Resistance training can become a hindrance if the following factor(s) occur: A)Over training and plateau B)proper neuromuscular efficiency is developed C)client notices a lower resting heart rate D)improper assessment and poor flexibility protocol | Improper assessment and poor flexibility |
| Which pathway of the bioenergetics continuum would most likely be used during heavy weight lifting? A)Oxidaive B)ATP-CP C)Glycolysis D)Glycogensis | ATP-CP |
| What is the term for the ability to react and change body position with maximal rate of force production in all three planes of motion, from all body positions, during functional activities? A)Speed B)Agility C)Functional Speed D)Quickness | Quickness |
| When a muscle is exerting less force than is being placed on it, resulting in the lengthening of the muscle, this is known as what type of contraction? A)Acceleration B)Isometeric C)Concentric D)Eccentric | Eccentric |
| What is the anatomical location that refers to position above a reference point? A)Proximal B)Anteriror C)Superior D)Distal | Superior |
| What is the muscle that concentrically accelerates hip external rotation, abduction, and extension? A)Rectus Femoris B)Sartorius C)Piriformis D)Gluteus Maximus | Piriformis |
| What is the term given to the ability to start, stop, and change direction quickly while maintain proper posture? A)Agility B)Quickness C)Speed D)Lateral Speed | Agility |
| When a client is performing the static lat stretch, his back arches. This is an example of what? A)Extensibility B)Relative flexibility C)Altered reciprocal inhibition D)Synergistic dominance | Relative Flexibility |
| The state where the body's metabolism is elevated following exercise is known as: A)Respiratory exchange ratio B)Excess postexercise oxygen consumption C)Exercise post oxygen consumption D)Excess post oxygen consumption | Excess postexercise oxygen consumption |
| The core is divided into the stabilization system and the movement system. Which of the following muscles is not part of the core-stabilization system? A)Rectus abdominus B)Multifidus C)Transverse abdominus D)Pelvic floor muscles | Rectus Abdominus |
| What is the term given to the ability of the nervous and muscular system to move in the most efficient manner while placing the least amount of stress on the kinetic chain? A)Functional efficiency B)Neuromuscular efficiency C)Structural integrity D)struc | Functional Efficiency |
| The ability of the neuromuscular system to allow optimal levels of motor unit recruitment and synchronization within a muscle is known as: A)Intramuscular coordination B)Intermuscular coordination C)Sensorimotor integration D)Neuromuscular efficiency | Intramuscular coordination |
| What is the name of the reflex that helps to maintain the eyes on a level plane? A)Pelvo-cranial reflex B)Lumbo-pelvic reflex C)Lumbo-ocular reflex D)Pelvo-ocular reflex | Pelvo-ocular reflex |
| When a muscle is exerting more force than is being placed on it, resulting in the shortening of the muscle, what is the type of contraction? A)Acceleration B)Concentric C)Isometric D)Eccentric | Concentric |
| The functional unit of the muscle formed by repeating sections of actin and myosin and lies in the space between two Z lines is known as: A)Actin and myosin B)Sarcomere C)Myofibril D)Sarcolemma | Sarcomere |
| Which section of the heart receives deoxygenated blood from the rest of the body? A)Left Ventricle B)Right Atrium C)Right Ventricle D)Left Atrium | Right Artrium |
| When all of the components of the kinetic chain are functioning properly, the results include: appropriate length-tension relationships, force-couple relationships, and which of the following? A)Joint relative flexibility B)Joint arthrokinematics C)Joint | Joint Arthrokinematics |
| Alterations in length-tension relationships, force-couple relationships, and arthrokinematics can decrease which of the following? A)Serial distortion pattern B)Cumulative injury C)Sensorimotor integration D)Neuromuscular control | Neuromuscular control |
| Research has demonstrated that higher volume training (3-4 sets at 9-20 reps) prdoces what type of training adaptions? A)Neural B)Cellular C)Endurance D)Metabolic | Cellular |
| According to the Optimum Performance Training Model, an Ice Skater is considered what type of exercise? A)Reactive-Power B)Reactive-strength C)Functional-Power D)Reactive-Functional | Reactive-Power |
| What is the recommended tempo for core exercises when performed in the Maximal Strength Training Phase of the Strength Level of the OPT Model? A)1/1/1 B)2/0/2 C)4/2/1 D)Repeating | 1/1/1 |
| Utilizing multiple set systems of training versus single set systems of training have been shown to be: A)Dangerous B)Superior C)Inferior D)Equal | Superior |
| Exercises that emphasizes an agonist immediately followed by an exercise that emphasizes the antagonist are known as: A)Split routine B)Compound set C)Super set D)Peripheral heart action | Compound Set |
| Regressions for a Prone IS0-Ab include: A)Perform with hip extension B)Perform with forearms on bench C)Perform on toes D)Ball Crunch | Perform with forearms on bench |
| Which of the following exercise positions should be avoided in the 2nd and 3rd trimesters of pregnancy? A)Prone and supine B)Prone only C)Standing and seated D)Side lying | Prone and Supine |
| The Optimum Performance Training Model (OPT Model) categorizes three adaptions into which three building blocks (in order)? A)Stabilization, Endurance, and Strength B)Strength, Stabilization, and Power C)Strength, Endurance, and Power D)Stabilization, Str | Stabilization, Strength, and Power |
| In the integrated flexibility continuum, static stretching is considered what type of flexibility? A)Functional B)Active C)Neuromuscular D)Corrective | Corrective |
| What repetition is appropriate in order to achieve the adaption of strength? A)1-5 only B)6-8 only C)1-12 D)12-25 only | 1-12 |
| According to research, endurance is best achieved by performing what number of reps at 50-70% of the 1RM? A)1-5 B)8-12 C)5-7 D)12-25 | 12-25 |
| The following items are all adaptions seen in the strength level of the Optimum Performance Training Model EXCEPT: A)Hypertrophy B)Maximal Strength C)Stabilization Endurance D)Strength Endurance | Stabilization Endurance |
| A Squat Jump with Stabilization is considered what type of exercise? A)Reactive-Strength B)Functional-Power C)Reactive-Stabilization D)Reactive-Functional | Reactive-Stabilization |
| The preferred resistance training system for using the Optimum Performance Training Model is: A)Vertical loading B)Superset C)Peripheral heart action D)Horizontal loading | Vertical Loading |
| An example of a chest-strength exercise according to the text and OPT Model would be: A)Barbell Bench Press B)Barbell Clean C)Cable Chest Press D)Dumbbell Chest Press on Stability ball | Barbell Bench Press |
| What is the name of the plane of motion that divides the body into two halves of front and back, thereby allowing for side to side movement? A)Sagittal B)Frontal C)Transverse D)Axis | Frontal |
| A Single-Leg Romanian Deadlift is an example of what type of exercise? A)Balance-Stabilization B)Core-strength C)Balance-Strength D)Resistance-Strength | Balance-Strength |
| All of the following items are physiologic benefits obtained from following the OPT Model EXCEPT: A)Increased tissue tensile strength B)Decreased body fat C)Increased bone density D)Improved cardiorespiratory efficiency | Decreased Body fat |
| In a balance training program, which of the following most accurately describes proper proprioceptive challenge progressions? A)Half Foam roll, Airex pad, DynaDisc B)Half foam roll, Airex pad, floor C)Half foam roll, DynaDisc, floor D)DynaDisc, Airex pad, | Half foam roll, Airex pad, DynaDisc |
| Which of the following MOST accurately describes a typical client with Type II diabetes? A)Female, age 30, BMI of 22, exercises regularly takes insulin shot B)Female, age 56, BMI of 35, sedentary lifestyle, regulates nutrition C)Male, age 27, BMI of 20, e | Female, age 56, BMI of 35, sedentary lifestyles, regulates nutrition |
| An example of a Zone three cardiorespiratory exercise is: A)Sprinting B)Low intensity cycling C)Jogging D)Brisk walking | Sprinting |
| The Reverse Crunch is considered what type of exercise? A)Core-Strength B)Core-Stabilization C)Balance-Strength D)Core-Balance | Core-Strength |
| Which shoulder exercise is appropriate for a client training in phase 3 of the OPT Model? A)Seated Stability Ball Military Press B)Seated Dumbbell Shoulder Press C)Standing Dumbbell Scaption D)Medicine Ball Scoop Toss | Seated Dumbbell Shoulder Press |
| The most appropriate chest exercise to use during a Phase 1 Stabilization Endurance Training program would be: A)Push-Ups B)Medicine Ball Chest Pass C)Standing Cable Chest Press D)Barbell Bench Press | Standing Cable Chest Press |
| Which of the following flexibility techniques are used in all parts of the integrated flexibility continuum? A)Myofibril B)Endomysium C)SMR D)Fascicle | SMR |
| Six useful principles of effective goal setting are summarized by the acronym SCAMPI, which stands for: A)Specific, challenging, approach, measurable, proximal, improvement oriented. B)Short, challenging, approach, measurable, proximal, improvement orient | Specific, challenging, approach, measurable, proximal, inspirational. |
| The most positive messages that a health and fitness professional can send are represented by: A)Confidence, enthusiasm, and professionalism B)Fitness level, confidence, and professionalism C)Education, enthusiasm, and professionalism D)Education, account | Confidence, enthusiasm, and professionalism |
| Which of the following actions is not one of the recommended items trainers should do in attempting to approach potential clients? A)Offer active members towels or water. B)Educate to become established as the professional. C)Roam the floor and clean up e | Educate to become established as the professional |
| Excess calcium intake can result in: A)Gastrointestinal irritation. B)Heart failure. C)Development of kidney stones. D)Calcification of blood vessels. | Development of kidney stones |
| The amino acid that is missing or present in the smallest amount is termed: A)Essential amino acid. B)Limiting factor. C)Incomplete protein. D)Lacking factor. | Limiting factor |
| A method of asking questions on a step-by-step basis to discover the initial cause of a fault is called: A)Persistence. B)Interrogation. C)Positive psychology. D)Root cause analysis. | Root cause analysis |
| What is the daily-recommended intake of fiber? A)10 grams B)15 grams C)20 grams D)25 grams | 25 grams |
| Belief is a powerful predictor of success and comes in many forms. All of the following are forms of belief EXECPT: A)Locus of control. B)Motivation. C)Self-efficacy. D)Hope. | Motivation |
| After becoming a credentialed personal trainer, how many CEU's are required per two year time period? A)1.5 B)1.8 C)2.0 D)2.5 | 2.0 |
| What percentage of communication is tone of voice? A)7% B)38% C)55% D)85% | 38% |
| The health and fitness professional should have clients weigh and measure food for a minimum of how long? A)3 days B)1 week C)2 weeks D)1month | 1 week |
| How many calories does one gram of CHO yield? A)2 B)9 C)8 D)4 | 4 |
| What percentage of communication is based on words? A)7% B)17% C)37% D)57% | 7% |
| Why is measuring progress toward goals important for a client? A)It allows the client to set more specific goals. B)It allows the client to think in all-or-none terms. C)It allows the client to set more challenging goals. D)It minimizes the client thinkin | It minimizes the client thinking in all-or-none terms |
| During a negative energy balance, amino acids are used to assist in energy production. What is this called? A)Glucogensis B)Conversion C)Glycogenesis D)Thermogenesis | Glucogenesis |
| Which of the following compounds are considered the chief source of energy for all bodily functions and muscular exertion? A)CHO B)Protein C)Fat D)Water | CHO |
| Consumption of which of the following are associated with lower incidence of heart disease, lower incidence of cancer, maintain good intestinal motility, and helps regulate the body's absorption of glucose? A)CHO B)Protein C)Fiber D)Water | Fiber |
| Water constitutes approximately what percentage of the human body? A)50% B)60% C)70% D)80% | 60% |
| Health and fitness professionals need to "reinterpret" unintentionally misleading responses about client's goals. Examples of these types of responses include all of the following EXCEPT: A)I want better energy levels. B)I want to get in shape. C)I want t | I want to lose 8% body fat. |
| When performing chest compressions while administering CPR, the depth of the compressions should be delivered at a depth of: A)0.5 to 1 inch. B)1 to 1.5 inches. C)1.5 to 2 inches. D)2 to 2.5 inches. | 1.5 to 2 inches |
| Amino acids that are manufactured by the body from dietary nitrogen and fragments of CHO and fat are termed: A)Essential. B)Monosaccharide. C)Non-essential. D)Monounsaturated | Non-essential |
| All of the following are reasons why the body needs CHO EXCEPT: A)They efficiently burn and use fat and protein. B)Parts of the CNS rely exclusively on them. C)They assist in building muscle. D)They are the perfect and preferred form of energy. | They assist in building muscle |
| When setting goals, why is it important to set proximal, short-term goals? A)Allows the client to move toward the goals. B)Raises sense of confidence and determination. C)Lets a client know whether the strategy is working. D)Improves ideals and ambitions | Raises senses of confidence and determination |
| What percentage of fat from total caloric intake is recommended for clients with a goal of fat loss or enhanced overall health? A)1%-9% B)10%-30% C)31%-40% D)41%-50% | 10%-30% |
| The average daily nutrient intake level that is sufficient to meet the nutrient requirements of nearly all healthy individuals who are in a particular life stage and gender group is termed: A)Dietary Reference Intake. B)Estimated average Requirement. C)Da | Recommended Dietary Allowance |
| 1) Today, approximately what percentages of adults are estimated to be obese? (Chp.1) | 30%. 2) A proprioceptively enriched environment is one that challenges the internal balance and stabilization mechanisms of the body. (T/F) (Chp.1) |
| 1) Match up the mechanoreceptors to heir functions (Chp.2): A) Muscle Spindles B) Golgi Tendon Organs C) Joint Receptors Sense length and rate of length change, causing contraction. Sense tension and rate of tension developed and cause relaxation. Sense p | Muscle spindles- Sense length and rate of length change, causing contraction. Golgi Tendon Organs- Sense tension and rate of tension developed and cause relaxation. Joint Receptors- Sense pressure, acceleration, and deceleration at a joint. |
| 2) Match the Synovial joint with an example (Chp.2): A) Gliding Joint B) Hinge Joint C) Saddle Joint D) Ball-and-Socket Joint Carpals of the hand. Elbow. Carpometacarpal joint of thumb. Shoulder. | Gliding Joint- Carpals of the hand. Hinge Joint- Elbow. Saddle Joint- Carpometacarpal joint of thumb. Ball-and-Socket Joint- Shoulder. |
| 3) Match up the muscle with its appropriate action during hip extension. (Chp.2) A) Gluteus Maximus B) Hamstring C) Transverse Abdominis D) Psoas Agonsit. Synergist Stabilizer. Antagonist. | Gluteus Maximus- Agonsit. Hamstring- Synergist. Transverse Abdominis- Stabilizer. Psoas- Antagonist. |
| 4) Which kind of muscle fibers are "fast twitch"? (Chp.2) | Type II |
| 5) All movement is directly dictated by their nervous system. (T/F) (Chp.2) | True |
| 1) What are the three components of the cardiovascular system? (Chp.3) | Heart, blood, and blood vessels. |
| 2) Which systems of the Bioenergetic continuum is (are) aerobic? (Chp.3) | Oxidative |
| 3) Which pathway of the Bioenergetic continuum would most likely be used during heavy weight training? (Chp.3) | ATP-CP System |
| 4) The_____atrium gathers deoxygenated blood returning to the heart from the entire body, whereas the_____atrium gathers reoxygenated blood coming to the heart from the lungs. | Right and Left |
| 1) Abduction (OUT) and adduction (IN) occur in which plane of motion? A)Frontal B)Sagitual C)Transverse (Chp.4) | Frontal Plane |
| 2) Lowering a barbell down toward the chest during a bench press is an example of what kind of muscle contraction? (Chp. 4) A) Concentric B) Eccentric C) Isometric | Eccentric is lowering the weight (negative movement) |
| 3) Which is considered internal feedback used by the body to monitor movement? A)Length Tension Relationship B)Force Couple Relationship C)Arthrokienmatics D)All of the Above (Chp.4) | Length-Tension Relationship, Force-Couple Relationship, and Arthrokinematics |
| 4) Sensorimotor integration requires proprioception. (T/F) (Chp.4) | True |
| 5) A heart rate monitor is an example of which type of feedback? (Chp.4) | External |
| 1) If a client spends a lot of time sitting at his or her job, it can lead to tightness in the: (Chp.5) | Hip Flexors |
| 2) Which four sites of the body are used to determine a sum for the Durnin-Womersley formula? (Chp.5) | Biceps, Triceps, Iliac Crest, and Subscapular. |
| 3) Static/Dynamic postural observations should relate to movements such as squatting, bending, pulling, pushing, and balancing. (Chp.5) | Dynamic |
| 4) What heart rate zone should a 50-years-old male client be in if he achieved a recovery pulse of 90 after performing the 3-mintue step test? (Chp.5) | 180 (seconds) x 100/90 x 5.6 Poor This is ZONE 1 |
| 5) When performing the Shark skill test, how much time do you add to the completion time for each fault? (Chp.5) | .10 Seconds |
| 1) The kinetic chain is made up of what? (Chp.6) | Nervous System, Muscular System, and Skeletal System |
| 2) What is the process in which the body initiates the repair of dysfunction within the connective tissue? (Chp.6) | Cumulative Injury Cycle |
| 3) Active flexibility uses the principle of Reciprocal or Autogenic Inhibition? (Chp.6) | Reciprocal Inhibition |
| 4) Which type of stretching stimulates the Golgi tendon organ and produces autogenic inhibition? (Chp.6) | Static Stretching, Self-myofascial release |
| 5) A latissimus dorsi stretch is a good static stretch for which movement compensation during an overhead squat assessment? (Chp.6) | Arms Fall forward |
| 1) One adaptive benefit of cardio exercise is that increase/decrease resting heart rate and increase/decrease exercising heart rate.(CHP.7) | Decrease and Decrease |
| 2) It has been shown that performing three 10-mintue bouts of exercise is just as effective as one 30-mintue continuous bout of the same exercise. (T/F) (Chp.7) | True |
| 3) The Law of Thermodynamics states that body fat reduction can only take place when there is more______being burned than consumed. (Chp.7) | Calories |
| 4) Which of the following are true about circuit training? (T/F) (Chp.7) A) It is not as beneficial as traditional forms of cardio exercise. B) It produces greater levels of EPOC. C) It produces near identical caloric expenditure for the same given time s | A and B are true |
| 5) Clients with an anterior pelvic tilt (low back arches) should use bicycles and steppers to place the hips into flexion? (T/F) (Chp.7) | False |
| 1) The movement system should be trained before the stabilization system. (T/F) (Chp.8) | False |
| 2) In core stabilization training, exercise involve little motion through the spine and pelvis. (T/F) (Chp.8) | True |
| 3) Indicate whether the following exercises are stabilization, strength, or power exercises. (Chp.8) I) Stabilization II) Strength III) Power A)Back Extension B)Woodchop throw C)Floor Bridge D)Ball Crunch | I= Floor Bridge, II= Back Extension and Ball Crunch, III=Woodchop throw |
| 4) What kind of exercises would you choose for a client in phase 3 (hypertrophy training)? A) Core Stabilization B) Core Strength C) Core Power (Chp.8) | Core Strength |
| 5) Research shows that individuals who have chronic low back pain display an increased activation of the transversus abdominis, internal oblique, pelvic floor muscles, multifidus, diaphragm, and deep erector spinae. T/F (Chp.8) | False |
| 1) The integrated performance paradigm demonstrates that adequate force reduction and stabilization are required for optimum force production. (T/F) (Chp.9) | True |
| 2) Joint dysfunction may lead to what: (Chp.9) | Synergistic dominance, Muscle inhibition, and decrease neuromuscular control |
| 3) What kind of exercises would you choose for a client in phase 3? (Chp.9) | Balance-strength exercises |
| 4-7) Match the exercise to either stabilization, strength, or power levels of training: A)Stabilization B)Strength C)Power 4) Single-leg balance 5) Multiplanar hop with stabilization 6) Single-leg squat 7) Lunge to balance | Stabilization= single leg balance, Strength= Single-leg squat and Lunge to balance, Power= Multiplanar hop with stabilization. |
| 1)What kind of reactive exercise would you choose for a client in phase 2 of the OPT model? | Strength |
| 2) Reactive training aims to generate minimal/maximal force output in a minimal/maximal amount of time. | Maximal and minimal |
| 3-6) Match the exercises to stabilization, strength, or power levels of training: A)Stabilization B)Strength C)Power 3)Ice Skater 4)Box jump-up with stabilization 5)Proceptive plyometrics 6) Power step-ups | Stabilization= Box jump-up with stabilization, Strength= Power step-ups, and Power= Ice Skater and Proceptive plyometric |
| 7) Circle which safety guidelines must be taken into consideration when designing a reactive-training program? | Progressive and Performed with supportive shoes |
| 1) Research has found that optimum stride length at maximum velocity is approximately how many times leg length? (CHP.11) | 2.1-2.5 |
| 2) Proper agility training can help to prevent injury by improving the structural integrity of connective tissue. (T/F) (CHP.11) | True |
| 3) Select one: Frontside mechanic/backside mechanics includes the actions of ankle plantarflexion, knee extension, hip extension, and keeping the lumbar spine neutral. (CHP.11) | Backside mechanics |
| 1) In which category does the specific adaption of muscular endurance fall? (CHP.12) | Stability |
| 2) Connective tissues (such as ligaments and tendons) adapt just as quickly as muscles (T/F) (CHP.12) | False |
| 3)______ training is promoted as being more beneficial for strength and hypertrophy gains in advanced clients (CHP.12) | Multiple-set |
| 4)_______loading refers to performing all sets of an exercise or body part before moving on to the next exercise or body part. (CHP.12) | Horizontal |
| 5) Strength endurance allows the body to use lower levels of force with lower reps and fewer sets. (T/F) (CHP.12) | False |
| 1) The OPT model has been extremely successful in helping all populations to reduce body fat, increase lean muscle mass and strength, improve performance, and improve overall health. (T/F) (CHP.13) | True |
| 2) A typical client with the goal of improving general performance should specifically be cycled through which phases? (CHP.13) | Phase 1 Stabilization; phase 2 Strength Endurance, and Phase 5 Power |
| 3) Beginning clients should perform lower reps schemes. (T/F) (CHP.13) | False |
| 4) How long does it take for the body to replenish 100% of its ATP and creatine phosphate (CP) supplies? (CHP.13) | 3 Minutes |
| 5) Training volume is always inversely related to intensity. (T/F) (CHP.13) | True |
| 6) Which phases of training uses superset techniques? (CHP.13) A) Phase 1- Stabilization endurance B) Phase 2- Strength Endurance C) Phase 3- Hypertrophy Training D) Phase 4- Maximal Strength E) Phase 5- Power | Phase 2- Strength and Phase 5- Power |
| 1) In youth populations, the progression of aerobic training volume should not exceed what percentage per period of adaption? (CHP.14) | 10% |
| 2) Select which of the following items will decrease with age in older adults. (CHP.14) A) Maximum oxygen uptake B) Percentage of Body fat C) Maximum exercise heart rate D) Bone mass E) Measures of pulmonary function F) Lean body mass | Maximum oxygen uptake, Maximum exercise heart rate, Bone mass, measures of pulmonary function, and lean body mass |
| 3) In overweight or obese adults exercise capacity should be no greater than: (CHP.14) | 60-80% of work capacity |
| 4) Clients who take Beta-Blockers may display a skewed heart rate response to exercise. (T/F) (CHP.14) | True |
| 5) Because of a lack of insulin in type 1 diabetes, blood sugar is not optimally delivered to the cells, which results in: (CHP.14) | Hyperglycemia |
| 6) Symptoms should always supersede anything else as a sign to decrease or stop exercising. (T/F) (CHP.14) | True |
| 1) Which kind of fatty acids is considered to have favorable effects on blood lipid profiles and may play a role in the treatment and prevention of heart disease, hypertension, arthritis, and cancer? (CHP.15) A) Monounsaturated fatty acids B) Polyunsatura | Monounsaturated fatty acid and polyunsaturated fatty acid |
| 2) The______ of a food is the rise in metabolic rate that occurs after the food is ingested. (CHP.15) | Thermic Effect |
| 3) A study of type 2 diabetics (with insulin resistance) and people of normal weight found that 3 weeks of a high-CHO, low fat diet and exercise program significantly lowered insulin levels. (T/F) (CHP.15) | True |
| 4) Water constitutes approximately what percentage of the adult human body by weight? (CHP.15) | 60% |
| 5) When exercising for less than 60 minutes, water is the experts choice for fluid replacement. (T/F) (CHP.15) | True |
| 6) Recommended protein intake for athletes and exercisers is: (CHP.15) | 15-30% of total caloric intake |
| 7) Recommended CHO intake for adult's is_____ of total caloric intake, according to preference, performance, and satiety. (CHP.15) | 50-70% |
| 8)Foods with a higher glycemic index lead to fat storage regardless of caloric intake. (T/F) (CHP.15) | False |
| 1) Today there are separate regulations for dietary supplements from the regulations for foods and drugs. (T/F) (CHP.16) | True |
| 2) Excess calcium consumed with other minerals inhibits the absorption of some important trace minerals. (T/F) (CHP.16) | True |
| 3) Which of the following nutrients are not advised as a dietary supplement (choose all that apply)? (CHP.16) A) Riboflavin B) Germanium C) Biotin D) Cobalt E) Calcium F) Vitamin B12 | Germanium and Cobalt |
| 1) Those who are certain about what they want to accomplish are up to______ times more likely to successfully make life changes than those who are less certain. (CHP.17) | Six |
| 2) Jointly reviewing past workout data helps clients build confidence by seeing the progress they have made and helps motivate them to achieve more. (T/F) (CHP.17) | True |
| 3) Setting achievable goals at the upper/lower and of a client's ability will inspire more effort, and build more confidence when accomplished. (CHP.17) | Upper |
| 4) Success in life is rare because most people are lazy, lack willpower, or have a fear of success. (T/F) (CHP.17) | False |
| 1) What are most buying decisions based on? (CHP.18) A) Price B) Emotion C) Recommendation | Emotion |
| 2) In the client's mind, the value of a health and fitness professional's services must outweigh their cost. (T/F) (CHP.18) | True |
| 3) What percentage of communication is based on physiology? (CHP.18) A) 7 B) 38 C) 55 | 55% is based on physiology |
| During the overhead squat assessment a client demonstrates an arched lower back. Which stretch would be most appropriate for this movement compensation? A)Static Pec wall stretch B)Static Piriformis stretch C)Static Gastrocnemius stretch D)Static Lats Dor | Static Lats Dorsi Stretch |
| During the overhead squat assessment a client demonstrates an arched lower back. Which stretch would be most appropriate for this movement compensation? A)SMR Soleus B)SMR Upper Trapezius C)SMR Biceps Femoris (short head)D)SMR Latissimus Dorsi | SMR Latissimus Dorsi |
| During the overhead squat assessment a client demonstrates an arched lower back. Which of the following muscles are likely over active? a) Erector Spinae b) Abdominal Complex c)Teres Major d)TFL | a) Erector Spinae |
| During the overhead squat assessment a client demonstrates an arched lower back. Which of the following muscles are likely over active? a) Rotator Cuff b) Abdominal Complex c)Teres Major d)Latissimus Dorsi | Latissimus Dorsi |
| During the overhead squat assessment a client demonstrates an arched lower back. Which of the following muscles are likely UNDER active? a)Lower Trapizius b)Gracils c)Hip flexor complex d)Gluteus maximus | d)Gluteus maximus |
| During the overhead squat assessment a client demonstrates an arched lower back. Which of the following muscles are likely UNDER active? a)Hamstring complex b)Gracils c)Hip flexor complex d)Latissimus Dorsi | a)Hamstring complex |
| During the overhead squat assessment a client demonstrates an arched lower back. Which of the following muscles are likely UNDER active? a)TFL b)Intrinsic core stabilizers c)Hip flexor complex d)Latissimus Dorsi | b)Intrinsic core stabilizers --transverse abdominis, multifuldus, transversospinalis, internal oblique, pelvic floor |
| During the overhead squat assessment a client’s arms fall forward. Which of the following muscles are likely UNDER active? a)Lower trapizius b)Teres Major c)Hip flexor complex d)Latissimus Dorsi | a)Lower trapizius |
| During the overhead squat assessment a client’s arms fall forward. Which of the following muscles are likely UNDER active? a)Soleus b)Teres Major c)Rhomboids d)Latissimus Dorsi | c)Rhomboids |
| During the overhead squat assessment a client’s arms fall forward. Which of the following muscles are likely UNDER active? a)Rotator cuff b)Teres Major c)Pectoralis Minor d)Latissimus Dorsi | a)Rotator cuff |
| During the overhead squat assessment a client’s arms fall forward. Which of the following muscles are likely OVERactive?a)Rhomboids b)Latissimus dorsi c)Erector spinae d)Rotator cuff | b)Latissimus dorsi |
| During the overhead squat assessment a client’s arms fall forward. Which of the following muscles are likely OVERactive?a)Erector spinae b)Rotator cuff c)Gluteus maximus d)Teres Major | d)Teres Major |
| During the overhead squat assessment a client’s arms fall forward. Which of the following muscles are likely OVERactive?a) Rhomboids b)Pectoralis major/minor c)Hip flexor complex d)Rotator cuff | b)Pectoralis major/minor |
| While viewing a client doing the overhead squat, you notice that her feet turn out. What muscles are OVERactive ? a)TFL b)Adductor complex c)Soleus d)VMO | c)Soleus |
| While viewing a client doing the overhead squat, you notice that her feet turn out. What muscles are OVERactive ? a)Sartorius b)Hip flexor complex c)VMO d)Lateral Gastrocnemius | d)Lateral Gastrocnemius |
| While viewing a client doing the overhead squat, you notice that her feet turn out. What muscles are OVERactive ? a)Biceps Femoris b)Gluteus Medius c)Gracilis d)VMO | a)Biceps Femoris |
| While viewing a client doing the overhead squat, you notice that her feet turn out. What muscles are UNDERactive ? a)Medial gastrocnemius b) VMO c)Vastus Lateralis d)TFL | a)Medial gastrocnemius |
| While viewing a client doing the overhead squat, you notice that her feet turn out. What muscles are UNDERactive ? a)VMO b)Vastus Lateralis c)Gracilis d)Adductor complex TFL Soleus | c)Gracilis |
| While viewing a client doing the overhead squat, you notice that her feet turn out. What muscles are UNDERactive ? a)Soleus b)Sartorius c) VMO d)Biceps Femoris (short head) | b)Sartorius |
| While viewing a client doing the overhead squat, you notice that her feet turn out. What muscles are UNDERactive ? a) VMO b)Adductor complex c)Medial Hamstring complex d)Tensor fascia latae | c)Medial Hamstring complex |
| While viewing a client doing the overhead squat, you notice that her feet turn out. What muscles are UNDERactive ? a)Popliteus b)Gastrocnemius c)VMO d)Adductor complex | a)Popliteus |
| While viewing a client doing the overhead squat, you notice that knees move inward. What muscles are OVERactive ? a)VMO b)Latissimus Dorsi c)Gluteus Medius d)Vastus Lateralus | d)Vastus Lateralus |
| If the arms fall forward, what stretch is most appropriate? <SMR Upper Trapezius><Static Rhomboids><SMR Scalene><SMR Thoracic Spine> | SMR Thoracic Spine |
| If the arms fall forward, what stretch is most appropriate? <SMR Latissimus Dorsi><SMR Pectoralis Major><Static Upper Trapezius><Static Scalene> | SMR Latissimus Dorsi |
| If the arms fall forward, what stretch is most appropriate? <SMR Upper Trapezius><Static Pec wall stretch><Static Lower Trapezius><SMR Scalene> | Static Pec wall stretch |
| If the arms fall forward, what stretch is most appropriate? <SMR Upper Trapezius><Static Lat Dorsi Ball stretch><Static Lower Trapezius><SMR Scalene> | Static Lat Dorsi Ball stretch |
| What is the best exercise if the clients arms fall forward? [Chin tuck][Squat row][Ball Wall squat][Ball Cobra] | Squat row |
| What is the best exercise if the clients feet turn out? [Single Leg Balance reach][Tube Walking][Ball Wall squat][Quadruped arm/opposite leg raise] | Single Leg Balance reach |
| What is the best exercise if the clients knees move inward? [Quadruped arm/opposite leg raise][Tube Walking][ ][Single Leg Balance reach] | Tube Walking |
| What is the best exercise if the client has excessive forward lean? [ Squat row ][Ball Wall squat][Tube Walking][ ] | Ball Wall squat |
| What is the best exercise if the clients lower back arches? [Tube Walking][Quadruped arm/opposite leg raise][Single Leg Balance reach][ Squat row ] | Quadruped arm/opposite leg raise |
| What is the best exercise if the clients shoulders elevate? [Ball Cobra][Ball Wall squat][ Squat row ][Quadruped arm/opposite leg raise] | Ball Cobra |
| What is the best exercise if the clients head protrudes forward? [ Squat row ][Ball Wall squat][Chin Tuck][Single Leg Balance reach] | Chin Tuck |
| If the clients head protrudes forward, what muscles is likely to be underactive ? [Mid/Lower Trapezius][Pectoralis Minor][Deep Cervical Flexors][Rhomboids] | Deep Cervical Flexors |
| If the clients shoulders elevate, what muscles is likely to be underactive ? [Mid/Lower Trapezius][Pectoralis Minor][Deep Cervical Flexors][Rhomboids] | Mid/Lower Trapezius |
| In a clients with excessive forward lean, what muscles are probably overactive? [Gluteus Maximus][Hamstring Complex][Soleus][Erector Spinae] | Soleus |
| In a clients with excessive forward lean, what muscles are probably overactive? [Latissimus Dorsi][Gluteus Maximus][Gastrocnemius][Adductor Complex] | Gastrocnemius |
| In a clients with excessive forward lean, what muscles are probably overactive? [Vastus Medialus Oblique][Hip Flexor Complex][Gluteus Maximus][Adductor Complex] | Hip Flexor Complex |
| In a clients with excessive forward lean, what muscles are probably overactive? [Abdominal Complex][Latissimus Dorsi][Vastus Medialus Oblique][Gluteus Maximus] | Abdominal Complex |
| When a clients knees move inward, what muscles are probably overactive? [Gastrocnemus] [Adductor Complex] [Gluteus Medius/maximus] [Hamstring Complex] | Adductor Complex |
| When a clients knees move inward, what muscles are probably overactive? [Hip Flexor] [Gastrocnemus] [Vastus Medius Oblique] [Biceps Femoris (short head)] | Biceps Femoris (short head) |
| When a clients knees move inward, what muscles are probably overactive? [TFL] [Soleus] [Hamstring Complex] [Hip Flexor] | Tensor Fascia Latae |
| When a clients knees move inward, what muscles are probably overactive? [Vastus Lateralis] [Gluteus Medius/maximus] [Hamstring Complex] [Vastus Medius Oblique] | Vastus Lateralis |
| When a clients knees move inward, what muscles are probably underactive? [Gluteus Medius/maximus] [Adductor Complex] [Biceps Femoris (short head)] [Tensor Fascia Latae] | Gluteus Medius/maximus |
| When a clients knees move inward, what muscles are probably underactive? [Adductor Complex] [Vastus Medius Oblique] [Biceps Femoris (short head)] [Tensor Fascia Latae] | Vastus Medius Oblique |
| If a clients shoulders elevate, which muscles are most likely overactive? [Latissimus Dorsi] [Rotator Cuff] [Upper Trapezuis] [Mid/lower Trapezius] | Upper Trapezuis |
| If a clients shoulders elevate, which muscles are most likely overactive? [Rhomboids] [Latissimus Dorsi] [Teres Major] [Pectoralis Major] | Sternocleidomastoid |
| If a clients shoulders elevate, which muscles are most likely overactive? [Pectoralis Major] [Levator Scapulae] [Mid/lower Trapezius] [Teres Major] | Levator Scapulae |
| If a clients head protrudes forward, which muscles are most likely overactive? [Upper Trapezuis] [Latissimus Dorsi] [Erector Spinae] [Mid/lower Trapezius] | Upper Trapezuis |
| If a clients head protrudes forward, which muscles are most likely overactive? [Sternocleidomastoid] [Rhomboids] [Teres Major] [Pectoralis Major] | Sternocleidomastoid |
| If a clients head protrudes forward, which muscles are most likely overactive? [Rotator Cuff] [Rhomboids] [Levator Scapulae] [Erector Spinae] | Levator Scapulae |
| During the overhead squat assessment a client demonstrates an arched lower back. Which stretch would be most appropriate for this movement compensation? A)Static Pec wall stretch B)Static Piriformis stretch C)Static Gastrocnemius stretch D)Static Lats Dor | Static Lats Dorsi Stretch |
| During the overhead squat assessment a client demonstrates an arched lower back. Which stretch would be most appropriate for this movement compensation? A)SMR Soleus B)SMR Upper Trapezius C)SMR Biceps Femoris (short head)D)SMR Latissimus Dorsi | SMR Latissimus Dorsi |
| During the overhead squat assessment a client demonstrates an arched lower back. Which of the following muscles are likely over active? a) Erector Spinae b) Abdominal Complex c)Teres Major d)TFL | a) Erector Spinae |
| During the overhead squat assessment a client demonstrates an arched lower back. Which of the following muscles are likely over active? a) Rotator Cuff b) Abdominal Complex c)Teres Major d)Latissimus Dorsi | Latissimus Dorsi |
| During the overhead squat assessment a client demonstrates an arched lower back. Which of the following muscles are likely UNDER active? a)Lower Trapizius b)Gracils c)Hip flexor complex d)Gluteus maximus | d)Gluteus maximus |
| During the overhead squat assessment a client demonstrates an arched lower back. Which of the following muscles are likely UNDER active? a)Hamstring complex b)Gracils c)Hip flexor complex d)Latissimus Dorsi | a)Hamstring complex |
| During the overhead squat assessment a client demonstrates an arched lower back. Which of the following muscles are likely UNDER active? a)TFL b)Intrinsic core stabilizers c)Hip flexor complex d)Latissimus Dorsi | b)Intrinsic core stabilizers --transverse abdominis, multifuldus, transversospinalis, internal oblique, pelvic floor |
| During the overhead squat assessment a client’s arms fall forward. Which of the following muscles are likely UNDER active? a)Lower trapizius b)Teres Major c)Hip flexor complex d)Latissimus Dorsi | a)Lower trapizius |
| During the overhead squat assessment a client’s arms fall forward. Which of the following muscles are likely UNDER active? a)Soleus b)Teres Major c)Rhomboids d)Latissimus Dorsi | c)Rhomboids |
| During the overhead squat assessment a client’s arms fall forward. Which of the following muscles are likely UNDER active? a)Rotator cuff b)Teres Major c)Pectoralis Minor d)Latissimus Dorsi | a)Rotator cuff |
| During the overhead squat assessment a client’s arms fall forward. Which of the following muscles are likely OVERactive?a)Rhomboids b)Latissimus dorsi c)Erector spinae d)Rotator cuff | b)Latissimus dorsi |
| During the overhead squat assessment a client’s arms fall forward. Which of the following muscles are likely OVERactive?a)Erector spinae b)Rotator cuff c)Gluteus maximus d)Teres Major | d)Teres Major |
| During the overhead squat assessment a client’s arms fall forward. Which of the following muscles are likely OVERactive?a) Rhomboids b)Pectoralis major/minor c)Hip flexor complex d)Rotator cuff | b)Pectoralis major/minor |
| While viewing a client doing the overhead squat, you notice that her feet turn out. What muscles are OVERactive ? a)TFL b)Adductor complex c)Soleus d)VMO | c)Soleus |
| While viewing a client doing the overhead squat, you notice that her feet turn out. What muscles are OVERactive ? a)Sartorius b)Hip flexor complex c)VMO d)Lateral Gastrocnemius | d)Lateral Gastrocnemius |
| While viewing a client doing the overhead squat, you notice that her feet turn out. What muscles are OVERactive ? a)Biceps Femoris b)Gluteus Medius c)Gracilis d)VMO | a)Biceps Femoris |
| While viewing a client doing the overhead squat, you notice that her feet turn out. What muscles are UNDERactive ? a)Medial gastrocnemius b) VMO c)Vastus Lateralis d)TFL | a)Medial gastrocnemius |
| While viewing a client doing the overhead squat, you notice that her feet turn out. What muscles are UNDERactive ? a)VMO b)Vastus Lateralis c)Gracilis d)Adductor complex TFL Soleus | c)Gracilis |
| While viewing a client doing the overhead squat, you notice that her feet turn out. What muscles are UNDERactive ? a)Soleus b)Sartorius c) VMO d)Biceps Femoris (short head) | b)Sartorius |
| While viewing a client doing the overhead squat, you notice that her feet turn out. What muscles are UNDERactive ? a) VMO b)Adductor complex c)Medial Hamstring complex d)Tensor fascia latae | c)Medial Hamstring complex |
| While viewing a client doing the overhead squat, you notice that her feet turn out. What muscles are UNDERactive ? a)Popliteus b)Gastrocnemius c)VMO d)Adductor complex | a)Popliteus |
| While viewing a client doing the overhead squat, you notice that knees move inward. What muscles are OVERactive ? a)VMO b)Latissimus Dorsi c)Gluteus Medius d)Vastus Lateralus | d)Vastus Lateralus |
| If the arms fall forward, what stretch is most appropriate? <SMR Upper Trapezius><Static Rhomboids><SMR Scalene><SMR Thoracic Spine> | SMR Thoracic Spine |
| If the arms fall forward, what stretch is most appropriate? <SMR Latissimus Dorsi><SMR Pectoralis Major><Static Upper Trapezius><Static Scalene> | SMR Latissimus Dorsi |
| If the arms fall forward, what stretch is most appropriate? <SMR Upper Trapezius><Static Pec wall stretch><Static Lower Trapezius><SMR Scalene> | Static Pec wall stretch |
| If the arms fall forward, what stretch is most appropriate? <SMR Upper Trapezius><Static Lat Dorsi Ball stretch><Static Lower Trapezius><SMR Scalene> | Static Lat Dorsi Ball stretch |
| What is the best exercise if the clients arms fall forward? [Chin tuck][Squat row][Ball Wall squat][Ball Cobra] | Squat row |
| What is the best exercise if the clients feet turn out? [Single Leg Balance reach][Tube Walking][Ball Wall squat][Quadruped arm/opposite leg raise] | Single Leg Balance reach |
| What is the best exercise if the clients knees move inward? [Quadruped arm/opposite leg raise][Tube Walking][ ][Single Leg Balance reach] | Tube Walking |
| What is the best exercise if the client has excessive forward lean? [ Squat row ][Ball Wall squat][Tube Walking][ ] | Ball Wall squat |
| What is the best exercise if the clients lower back arches? [Tube Walking][Quadruped arm/opposite leg raise][Single Leg Balance reach][ Squat row ] | Quadruped arm/opposite leg raise |
| What is the best exercise if the clients shoulders elevate? [Ball Cobra][Ball Wall squat][ Squat row ][Quadruped arm/opposite leg raise] | Ball Cobra |
| What is the best exercise if the clients head protrudes forward? [ Squat row ][Ball Wall squat][Chin Tuck][Single Leg Balance reach] | Chin Tuck |
| If the clients head protrudes forward, what muscles is likely to be underactive ? [Mid/Lower Trapezius][Pectoralis Minor][Deep Cervical Flexors][Rhomboids] | Deep Cervical Flexors |
| If the clients shoulders elevate, what muscles is likely to be underactive ? [Mid/Lower Trapezius][Pectoralis Minor][Deep Cervical Flexors][Rhomboids] | Mid/Lower Trapezius |
| In a clients with excessive forward lean, what muscles are probably overactive? [Gluteus Maximus][Hamstring Complex][Soleus][Erector Spinae] | Soleus |
| In a clients with excessive forward lean, what muscles are probably overactive? [Latissimus Dorsi][Gluteus Maximus][Gastrocnemius][Adductor Complex] | Gastrocnemius |
| In a clients with excessive forward lean, what muscles are probably overactive? [Vastus Medialus Oblique][Hip Flexor Complex][Gluteus Maximus][Adductor Complex] | Hip Flexor Complex |
| In a clients with excessive forward lean, what muscles are probably overactive? [Abdominal Complex][Latissimus Dorsi][Vastus Medialus Oblique][Gluteus Maximus] | Abdominal Complex |
| When a clients knees move inward, what muscles are probably overactive? [Gastrocnemus] [Adductor Complex] [Gluteus Medius/maximus] [Hamstring Complex] | Adductor Complex |
| When a clients knees move inward, what muscles are probably overactive? [Hip Flexor] [Gastrocnemus] [Vastus Medius Oblique] [Biceps Femoris (short head)] | Biceps Femoris (short head) |
| When a clients knees move inward, what muscles are probably overactive? [TFL] [Soleus] [Hamstring Complex] [Hip Flexor] | Tensor Fascia Latae |
| When a clients knees move inward, what muscles are probably overactive? [Vastus Lateralis] [Gluteus Medius/maximus] [Hamstring Complex] [Vastus Medius Oblique] | Vastus Lateralis |
| When a clients knees move inward, what muscles are probably underactive? [Gluteus Medius/maximus] [Adductor Complex] [Biceps Femoris (short head)] [Tensor Fascia Latae] | Gluteus Medius/maximus |
| When a clients knees move inward, what muscles are probably underactive? [Adductor Complex] [Vastus Medius Oblique] [Biceps Femoris (short head)] [Tensor Fascia Latae] | Vastus Medius Oblique |
| If a clients shoulders elevate, which muscles are most likely overactive? [Latissimus Dorsi] [Rotator Cuff] [Upper Trapezuis] [Mid/lower Trapezius] | Upper Trapezuis |
| If a clients shoulders elevate, which muscles are most likely overactive? [Rhomboids] [Latissimus Dorsi] [Teres Major] [Pectoralis Major] | Sternocleidomastoid |
| If a clients shoulders elevate, which muscles are most likely overactive? [Pectoralis Major] [Levator Scapulae] [Mid/lower Trapezius] [Teres Major] | Levator Scapulae |
| If a clients head protrudes forward, which muscles are most likely overactive? [Upper Trapezuis] [Latissimus Dorsi] [Erector Spinae] [Mid/lower Trapezius] | Upper Trapezuis |
| If a clients head protrudes forward, which muscles are most likely overactive? [Sternocleidomastoid] [Rhomboids] [Teres Major] [Pectoralis Major] | Sternocleidomastoid |
| If a clients head protrudes forward, which muscles are most likely overactive? [Rotator Cuff] [Rhomboids] [Levator Scapulae] [Erector Spinae] | Levator Scapulae |
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