Section 5.2
The core is defined by the structures that make up the:
Lumbo-pelvic-hip complex (LPHC)
Which phase of the stretch-shortening cycle involves storing elastic energy and stimulating muscle spindles?
Eccentric phase
For clients with an anterior pelvic tilt, which modality should be minimized or used with emphasis on flexibility for hip flexors?
Bicycles or steppers
The principle of specificity, also known as the SAID principle, describes:
The body's responses and adaptations to exercise
An exercise training session should include which phases?
Warm-up, conditioning, cool-down
In Cardiorespiratory Training Zone 1, the metabolic marker is:
Below VT1
Balance training progression 3 exercises are designed to develop:
Proper deceleration ability
Which of the following is one of the three key senses involved in the balance mechanism?
Vestibular senses
Which of the following is an example of a Plyometric training progression 3 exercise?
Ice skaters (skater jumps)
Which principle states that the body becomes stronger by adapting to new demands placed on it, through progressive and systematic exercise?
Progressive overload
An unstable (yet controllable) exercise environment that causes the body to use its internal balance and stabilization mechanisms is a:
Proprioceptively enriched environment
Cardiorespiratory fitness is defined as the ability of the cardiovascular and respiratory systems to supply oxygen-rich blood to skeletal muscles during:
Sustained physical activity
Core training is critical for improving posture, enhancing performance, increasing injury resistance, and:
Accelerating injury rehabilitation
What is the recommended range for low to moderate training intensities for Power adaptation, when using weights?
~30-45% 1RM
An example of an exercise in Balance training progression 1 is:
Single-leg balance
What is the training variable for 'frequency' in aerobic activity recommendations for vigorous-intensity exercise?
At least 3 days per week
The ability to produce and maintain force production for prolonged periods of time is:
Muscular endurance
Maintaining balance within a stationary limit of stability, but with a moving base of support, is what type of balance?
Semi-dynamic balance
Adults should accumulate how many minutes of moderate-intensity aerobic activity per week?
150 minutes
Which training adaptation is associated with a repetition range of ~6-12 or higher and moderate to high sets (~3-6 sets)?
Muscular hypertrophy
Fitness professionals should provide programming that requires movement in all three planes of motion. These planes are:
Sagittal, frontal, transverse
Which of the following is an example of an exercise for Core training progression 3?
Medicine ball soccer throw
The last progression in resistance training focuses on the adaptation of muscular:
Power
Which of the following can cause muscle imbalance?
Cumulative trauma
When spotting dumbbells, a Certified Personal Trainer is encouraged to spot at the client's:
Wrists
Which OPT model phase focuses on increasing maximal strength by lifting heavy loads?
Phase 4 Maximal Strength Training
When designing a core training program, what should be emphasized initially to increase proprioceptive demand?
Increasing proprioceptive demand
Speed is defined as the velocity of movement in a given direction, and it is the product of:
Stride rate and stride length
Which of the following is NOT one of the five components of health-related physical fitness?
Agility
When developing a balance training program, it is important to emphasize a safe and progressive increase in:
Proprioceptive demand
Which of the following is an example of a local core muscle?
Transverse abdominis
What is the recommended recovery time between intense plyometric training sessions for novice individuals?
48-72 hours
Which of the following is an example of a global core muscle?
Iliopsoas
Maintaining ideal posture places a client's body in the most optimal state to perform movement patterns safely and effectively. This is crucial for:
Optimal movement execution
Which term refers to the ability to react to a stimulus and appropriately change the motion of the body in response to that stimulus?
Quickness
Local core muscles generally attach:
On or near the vertebrae
Bracing refers to contracting which muscles at the same time?
Global abdominals like rectus abdominis and obliques
The area within which an individual can move one's center of gravity without changing the base of support is called:
Limits of stability
Which of these is an example of a Balance training progression 2 exercise?
Single-leg squat
SAQ training benefits include:
Improved top speed and acceleration rate
The FITTE-VP principle for cardiorespiratory exercise includes which variables?
Frequency, intensity, type, time, enjoyment, volume, progression
Sensory receptors sensitive to change in length of the muscle and the rate of that change are called:
Muscle spindles
Plyometric volume is expressed as the number of:
Foot contacts, throws, or catches
Static stretching involves passively taking a muscle to the point of tension and holding for a minimum of how many seconds?
30 seconds
SAQ training for youth has been found to:
Decrease the likelihood of athletic injury
Proper alignment of the lead leg and pelvis during sprinting, including ankle dorsiflexion, knee flexion, hip flexion, and a neutral pelvis, is known as:
Frontside mechanics
The ability of an individual to control the position of the center of gravity over the base of support is the definition of:
Balance
Which type of resistance training focuses on greater demands on core stability and proprioception, progressing from bilateral to unilateral movements?
Stabilization-focused exercises
Performing two exercises in rapid succession with minimal rest is a characteristic of:
Superset
Balance training has been shown to reduce the risk of falls in which population?
Healthy older adults
Active stretching involves using agonists and synergists to dynamically move the joint into a ROM, holding for how many seconds and repeating how many repetitions?
1-2 seconds, 5-10 repetitions
The goal of Phase 3 Muscular Development Training is:
To achieve maximal muscle growth or altered body composition
Performing one set of each exercise describes which resistance training system?
Single set
Stage 1 cardiorespiratory training is designed for apparently healthy sedentary clients and involves steady-state aerobic exercise at what intensity?
Below ventilatory threshold 1 (VT1)
Core training progression 1 exercises primarily target:
Local core muscles with little spinal motion
Which of the following describes the ability of the neuromuscular system to produce the greatest possible force in the shortest possible time?
Power
A variation of circuit training that alternates upper and lower body exercises throughout the set is:
Peripheral heart action
The ability to start (or accelerate), stop (or decelerate and stabilize), and change direction while maintaining postural control is:
Agility
Plyometric training benefits include:
Improved bone mineral density and soft tissue strength
The primary goal of Phase 1 Stabilization Endurance Training in the OPT model is to:
Improve movement patterns and stability
According to the integrated performance paradigm, to move with precision, forces must be loaded (eccentrically), stabilized (isometrically), and then:
Accelerated (concentrically)
The ability of the nervous system to recruit the correct muscles, produce force, reduce force, and dynamically stabilize the body's structure in all three planes of motion is called:
Neuromuscular efficiency
Global core muscles primarily act to:
Move the trunk and transfer loads
The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles, is known as:
Autogenic inhibition
An example of a Core training progression 2 exercise is:
Cable rotation
How bones and joints are moving through a range of motion is described by:
Osteokinematics
SAQ training promotes improvements in physical performance and sustains youthful movement by stimulating which adaptations?
Muscular, neurological, connective tissue, cardiovascular
A Stage 2 cardiorespiratory workout consists of:
Recovery intervals below VT1 and work intervals above VT1
Which of the following is an acute variable for training?
Repetition tempo
A maneuver used to recruit the local core stabilizers by drawing in the navel toward the spine is called the:
Drawing-in maneuver
A characteristic of Cardiorespiratory Training Zone 3 is:
Vigorous to very hard, profuse sweating
Which core exercise progression focuses on improving the rate of force production and movement efficiency of the core musculature and extremities?
Core training progression 3
A benefit of flexibility training is:
Increased joint range of motion
Which stage of the GAS model is characterized by fatigue, joint stiffness, or delayed onset muscle soreness?
Alarm reaction stage
The ability to feel changes in pressure on the skin, muscle length, and joint angles is known as:
Somatosensation
Plyometric intensity describes the amount of effort or stress applied by the muscles, connective tissue, and joints during drills and by the:
Distance covered (height of a jump)
A set performed to failure, then removing a small percentage of the load and continuing with the set, is which training system?
Drop set
Normal extensibility of all soft tissues allowing complete ROM of a joint:
Flexibility
Mechanical specificity refers to the:
Weight and movements placed on the body
What is the primary goal of Phase 5 Power Training?
Increase maximal strength and rate of force production
The General Adaptation Syndrome (GAS) model outlines three stages of response to stress: alarm reaction, resistance development, and:
Exhaustion
Consistently repeating the same pattern of motion over long periods of time that can lead to dysfunction or injury is:
Pattern overload
The time between the eccentric and concentric phases in a plyometric exercise is known as the:
Amortization phase
When monitoring cardiorespiratory exercise intensity, which method uses percentages of maximal heart rate?
HRmax
An example of a Power-focused resistance exercise is:
Medicine ball throws
When spotting a barbell squat, the spotter should be positioned:
Behind the lifter, arms under armpits
In Phase 2 Strength Endurance Training, an example superset for the chest could be:
Bench press followed by a push-up
Exercises that typically require heavier loads than stabilization-focused resistance exercises, aiming to increase muscle size and strength, are:
Strength-focused exercises
Plyometric exercises increase:
Rate of force production and motor unit recruitment
Plyometric training progression 2 involves jumps with more amplitude and dynamic motion, performed in a repetitive fashion with a:
Moderate, repeating tempo
Balance training progression 1 exercises initially involve:
Little joint motion of the balance leg
Plyometric training is a form of exercise that uses explosive movements to develop:
Muscular power
When introducing plyometric exercises to new clients, movements should initially involve small jumps and clients should hold the landing position for how long?
3-5 seconds
Which of the following describes the training variable 'progression' in core training?
Little or no motion of spine to explosive trunk movements
The Human Movement System (HMS) comprises which three systems?
Muscular, skeletal, nervous
A specialized sensory receptor located at the point where skeletal muscle fibers insert into the tendons, sensitive to changes in muscular tension, is the:
Golgi tendon organ
Which cardiorespiratory training stage involves interval training integrating all four training zones?
Stage 4
The combined training of flexibility, cardiorespiratory, core, balance, plyometric, SAQ, and resistance training into one system is known as:
Integrated training
A neuromuscular phenomenon where synergists take over function for a weak or inhibited prime mover (agonist) is known as:
Synergistic dominance
The process in which the Human Movement System seeks the path of least resistance during functional movements is called:
Relative flexibility