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Which of the following muscles serves to decelerate tibial internal rotation and knee extension? - CORRECT ANSWER- - Biceps femoris What term is used to describe the form of feedback whereby a fitness professional notes abnormal movement during a squat and asks the client if they felt or saw anything abnormal? - CORRECT ANSWER- - Knowledge of performance Which of the following represents ideal posture when observing the five kinetic chain checkpoints? - CORRECT ANSWER- - Knees in line with second and third toes of each foot. What is the most common way to use a self-myofascial foam roller? - CORRECT ANSWER-
- The client applies bodyweight pressure by lying on the roller in different positions. Which modality uses suction to promote the movement of blood and other fluids through the tissues? - CORRECT ANSWER- - Cupping Which modality creates a tangential shearing or wringing-towel effect by creating compression around the muscle group and then adding movements to improve mobility? - CORRECT ANSWER- - Myofascial flossing Researchers suggested which of the following regarding research on most effective self- myofascial rolling programs? - CORRECT ANSWER- - There is currently a lack of consensus on optimal myofascial rolling programs.
What is the minimum duration of stretching per week for each muscle group to improve or maintain a healthy ROM? - CORRECT ANSWER- - 5 minutes What degree of performance impairments are associated with prolonged static stretching in isolation (no dynamic warm-up activities)? - CORRECT ANSWER- - 3 - 7% Low sets and relatively light weights are needed to allow for the slow tempo and high repetition range to provide mild stress to specific areas of the body that benefit from regular activations with which of the following intensities? - CORRECT ANSWER- - Low-level activations The combination of enhanced motor unit activation, synchronization, and firing rate is known to increase what at that specific muscle? - CORRECT ANSWER- - Strength The activation phase primarily focuses on correcting which of the following? - CORRECT ANSWER- - Lengthened muscles The concentric tempo should last approximately how long? - CORRECT ANSWER- - 1 second The theoretical basis that attempting to strengthen muscles when joint motion restriction is present will provide less-than-optimal results and limited joint ROM comes in part from which of the following? - CORRECT ANSWER- - Mennell's truisms Strengthening of one side unilaterally can also increase the strength of which of the following? - CORRECT ANSWER- - Contralateral limb Overhead movements, often used in integrated dynamic movements, standing, unilateral and bilateral exercises, help to place increased stress on what other area? - CORRECT ANSWER- - Core musculature
Which description best describes static posture? - CORRECT ANSWER- - How individuals physically present themselves in stance, reflected in the alignment of the body. Which lower-body muscles are commonly overactive in the Kendall lordotic posture? - CORRECT ANSWER- - Hip flexors, lumbar extensors, and internal obliques (upper) Which visual method should be used to observe a client during the static postural assessment? - CORRECT ANSWER- - Observe the client beginning with the feet and travel up to the head. Which category of movement assessments includes gait assessments? - CORRECT ANSWER- - Dynamic Which muscle would be considered overactive/shortened, leading to a heel rise during the overhead squat assessment? - CORRECT ANSWER- - Quadriceps complex Which category of movement assessments includes the Davies test? - CORRECT ANSWER-
- Dynamic Which muscle would be considered underactive/lengthened, leading to the arms falling forward during the overhead squat assessment? - CORRECT ANSWER- - Lower trapezius Which best describes the target motion of the knee flexion test? - CORRECT ANSWER- - The client actively flexes the knee as far as tolerable. Which position should a client be in to perform the cervical flexion and extension test? - CORRECT ANSWER- - Seated
What are two muscles that may be overactive/shortened if a client demonstrates restricted shoulder flexion? - CORRECT ANSWER- - Latissimus dorsi and pectoralis major Which muscle is thought to be overactive/shortened if the client demonstrates knee extension during the modified Thomas test? - CORRECT ANSWER- - Rectus femoris During a gait assessment, at which phase of gait are most compensation patterns observed? - CORRECT ANSWER- - Late midstance Medial tibial stress syndrome typically presents on which aspect of the tibia? - CORRECT ANSWER- - Lower 1/3 of the medial tibia Orthotics are typically used to control which foot type? - CORRECT ANSWER- - Over- pronated Rearfoot pronation or eversion is associated with what coupled motion? - CORRECT ANSWER- - Internal tibial rotation What is the key compensation to look for during a single-leg squat assessment? - CORRECT ANSWER- - Knee valgus If a client cannot complete a single-leg squat without difficulty, what modification provides more stability but also more insight into unilateral compensations? - CORRECT ANSWER- - Split squat A client demonstrates a knee dominance compensation. The observed compensation did not improve with OHS with heel lift. What mobility test will the fitness professional use to test the hip flexors? - CORRECT ANSWER- - Modified Thomas test
Peter, a Corrective Exercise Specialist, has completed his assessment of a new client who demonstrated non-neutral wrist during her assessment. He's completed Phases 1-3 of the Corrective Exercise Continuum, what should be his next exercise with his client? - CORRECT ANSWER- - Inverted row A client presents with excessive wrist flexion during the assessment process. What activity would be a good next choice activity after inhibiting the wrist flexors? - CORRECT ANSWER-
- Stretch the wrist flexors What is the name of the upper arm bone? - CORRECT ANSWER- - Humerus De Quervain's Tenosynovitis affects which part of the hand? - CORRECT ANSWER- - Radial side of the hand Turning the palm toward the floor is what action? - CORRECT ANSWER- - Pronation What is the name given for the wrist bones collectively? - CORRECT ANSWER- - Carpals How can forward head posture influence the position of the pelvis? - CORRECT ANSWER- - It can cause the pelvis to tilt anteriorly. Where is the hyoid bone located in the cervical spine? - CORRECT ANSWER- - The anterior neck in a muscular sling. How would one best instruct a client to correctly perform static stretching of their right upper trapezius muscle? - CORRECT ANSWER- - "Place your right arm to your side and then use your left hand to help sidebend your neck to the left."
Intervertebral discs make up what percentage of the height of a healthy spine? - CORRECT ANSWER- - 25% What is the minimum amount of recommended sleep adults should get each night for optimal recovery? - CORRECT ANSWER- - 8 hours A client has been training with a fitness professional and independently consistently for over 6 months. What stage of change would he most probably be in? - CORRECT ANSWER-
- Maintenance What is the optimal timing and composition of a pre-exercise snack for endurance athletes? - CORRECT ANSWER- - A snack with high carbohydrates, moderate protein, and low fat and fiber, 30 minutes to 1 hour before exercise. What are the two principles within the refuel recovery strategy? - CORRECT ANSWER- - Proper hydration and nutrition As long as less than 3% of body weight is expected to be lost during exercise or competition due to sweating, what hydration strategy should clients be instructed to follow? - CORRECT ANSWER- - Drink fluids as desired. In order to satisfy hydration needs, most average exercisers should consume which amount of water before bed and within 1 hour prior to exercise? - CORRECT ANSWER- - 500 mL (16.9 oz) How does proprioception influence movement? - CORRECT ANSWER- - Afferent information from internal feedback is delivered to the central nervous system for use in monitoring and manipulating movement.
What are the common neurophysiological mechanisms of myofascial rolling that result in decreased pain? - CORRECT ANSWER- - Roller pressure may modulate pain through stimulation of muscle and cutaneous receptors, afferent central nociceptive pathways (gate theory of pain), and descending antinociceptive pathways (diffuse noxious inhibitory control) What is an important consideration regarding the "ideal amount of pressure" needed for a positive response? - CORRECT ANSWER- - The user's experience with myofascial rolling. What is a common compensation when using the myofascial roller in a prone position? - CORRECT ANSWER- - Excessive arch in the lumbar spine What is a potential problem with using a sports ball, such as a lacrosse ball, as a myofascial ball? - CORRECT ANSWER- - A new user will have difficulty regulating the pressure applied when rolling some areas. A new client, Tommy, is just learning to use the myofascial roller. He asks how much pain should be felt while performing Step 1 of the myofascial rolling program. What is the best response? - CORRECT ANSWER- - There should be some discomfort, but he should be able to relax and breathe. Which best describes a component of pressure exerted by a myofascial roller? - CORRECT ANSWER- - The roller's diameter Which receptor is activated by tension exerted on the muscle tendon and muscle? - CORRECT ANSWER- - Golgi tendon organ (GTO) What is the typical duration for static stretching for professional athletes? - CORRECT ANSWER- - 12 - 17 seconds
What is the optimal duration of stretching to decrease musculotendinous stiffness? - CORRECT ANSWER- - 30 - 60 seconds Which of the following represents the best explanation of the difference between ballistic and dynamic stretching? - CORRECT ANSWER- - Ballistic uses higher-velocity bouncing movements at end of ROM. What is the minimum typical duration of acute static stretching per muscle group in isolation (no dynamic warm-up activities) that would lead to performance impairments? - CORRECT ANSWER- - 60 seconds What is the most appropriate duration for a static stretching warm-up? - CORRECT ANSWER- - Less than or equal to 60 seconds What type of stretching involves a 2-second static stretch with a contraction of the antagonist muscle to induce reciprocal inhibition? - CORRECT ANSWER- - Active Women become more flexible during pregnancy due to the release of which of the following hormones? - CORRECT ANSWER- - Relaxin Which of the following represents the best recommendation for static and NMS stretch intensity? - CORRECT ANSWER- - Stretch near to the point of discomfort and then reduce stretch by 10% Jamie demonstrated a posterior pelvic tilt during the overhead squat assessment. Which of the following is an appropriate activation exercise for Jamie? - CORRECT ANSWER- - Standing hip flexor In which phase of the Corrective Exercise Continuum does activation occur? - CORRECT ANSWER- - Third
Which of the following best describes coaching as it applies to the role of a WLS? - CORRECT ANSWER- - A process that guides the client to self-improvement through learning, reflection, engagement, and interaction with the coach. Which of the following types of actions would be within the scope of practice for a WLS? - CORRECT ANSWER- - Conducting a fitness assessment of a client Which of the following is a viable strategy for increasing NEAT? - CORRECT ANSWER- - Increase cumulative daily step counts. At what BMI is an individual classified as Severely Obese? - CORRECT ANSWER- - 35 to 40 Why are psychological factors important for weight loss? - CORRECT ANSWER- - Psychological factors can affect how a person with obesity thinks, feels, and acts when in situations that may lead to unhealthy behaviors. What does DOMS stand for? - CORRECT ANSWER- - Delayed onset muscle soreness An approach to diet that is characterized by all-or-nothing thinking or that labels foods as "bad" can be described as an example of what? - CORRECT ANSWER- - Rigid dietary restraint Fish oil is a concentrated source of which fatty acids? - CORRECT ANSWER- - EPA and DHA Carrying the risky allele for the FTO gene can increase the risk of obesity by what percent? - CORRECT ANSWER- - 15 to 40% Among obese individuals, which term is considered most desirable? - CORRECT ANSWER-
Which of the following describes set point theory? - CORRECT ANSWER- - The body has an internal control mechanism that regulates metabolism to maintain weight at a predetermined level. What is motivational interviewing? - CORRECT ANSWER- - A person-centered counseling strategy that can help increase an individual's self-efficacy and motivation to change by addressing ambivalence In the COM-B model related to behavior change, the M stands for what term? - CORRECT ANSWER- - Motivation Supplementing with calcium aids fat loss by which mechanism? - CORRECT ANSWER- - Increases fecal fat excretion What color urine indicates optimal hydration status? - CORRECT ANSWER- - Lemonade When a client overeats, the fitness professional helps remove any guilty feelings and makes what suggestion to get back on track? - CORRECT ANSWER- - Go back to the plan at the next meal. How does caffeine increase alertness in the brain? - CORRECT ANSWER- - Blocks the action of adenosine Where appropriate, which type of exercise should be prioritize? - CORRECT ANSWER- - Multi-joint exercises Which distortion pattern is characterized by anterior pelvic tilt and excessive lordosis of the lumbar spine? - CORRECT ANSWER- - Lower-crossed syndrome
Low sets and relatively light wights are needed to allow for the slow tempo and high repetition range to provide mild stress to specific areas of the body that benefit from regular activations with which of the following intensities? - CORRECT ANSWER- - Low Level The isometric tempo should last approximately how long? - CORRECT ANSWER- - 2 seconds Why might it make sense to exercise the dominate limb first before the non-dominate limb for recruitment? - CORRECT ANSWER- - A primer to better prepare the non-dominate side What is the prime mover of a specific joint regardless of concentric or eccentric muscle action? - CORRECT ANSWER- - Agonist Overhead movements, often used in integrated dynamic movements, standing, unilateral, and bilateral exercises help to place increased stress on what other area? - CORRECT ANSWER- - Core musculature Your client states he has a sharp pain in his right knee when he is completing his exercises. What should you do as the fitness professional to ensure your client's safety? - CORRECT ANSWER- - Refer them to a qualified medical professional A client presents with the Janda Upper Crossed Syndrome. Which muscles are commonly underactive/lengthened? - CORRECT ANSWER- - Middle and lower trapezius, rhomboids, and serratus anterior Which activities are most commonly related to habitual repetitive movement? - CORRECT ANSWER- - Golfing multiple days per week
Which muscles are commonly underactive/lengthened in the Lower Crossed Syndrome? - CORRECT ANSWER- - Abdominals, gluteus maximus, medius, and hip extensors What are common underactive/lengthened muscles in the lower body? - CORRECT ANSWER- - Rectus abdominis, gluteus maximus, tibialis anterior, & peroneals What type of muscle contractions are common during the jumping phase of the depth jump? - CORRECT ANSWER- - Concentric Which muscle would be considered overactive/shortened, leading to knee dominance during the overhead squat assesment? - CORRECT ANSWER- - Quadriceps complex What additional region of the body should undergo mobility testing if a clients arms fall forward during the overhead squat assesment? - CORRECT ANSWER- - Lumbo-pelvic-hip complex What is the recomended client position when performing the lumbar lateral flexion test? - CORRECT ANSWER- - Standing with the knees straight and feet together What position is recomended for the testing leg during the hip abduction and external rotation test? - CORRECT ANSWER- - Hip and knee bent to 45 degrees Your client has experienced knee discomfort when running and his medical professional has not found anything significant on examination. What is most likely impairment to be found from a single leg squat assesment in this scenario? - CORRECT ANSWER- - Knee valgus Through which movement does the subtalar joint load or absorb energy? - CORRECT ANSWER- - Eversion
Which of the following tissues that surround the spine limit intersegmental motion, maintain the integrity of the lumbar spine, and may fail when proper motion cannot be created, proper posture cannot be maintained, or excessive motion cannot be resisted by the surrounding musculature? - CORRECT ANSWER- - Ligaments The heels elevated modification of the overhead squat assessment places the ankle in a plantarflexed position. How may this effect the squat? - CORRECT ANSWER- - Allows the client to have a more upright trunk posture Which of the following is another name for the ankle joint complex? - CORRECT ANSWER- - Talocrural joint The thoracic spine is unique because of what articulation? - CORRECT ANSWER- - Ribs What structure attaches to the coracoid process of the scapulae? - CORRECT ANSWER- - Biceps (short head) Hanging effectively from a tree branch with an outstretched hand requires which full range of motion? - CORRECT ANSWER- - Flexion Pain on the inside of the elbow may indicate what condition? - CORRECT ANSWER- - Golfer's Elbow De Quervain's Tenosynovitis affects which part of the hand? - CORRECT ANSWER- - Radial side of the hand Posture and dynamic movement assesments reveal excessive wrist flexion. What muscle group should be activated? - CORRECT ANSWER- - Wrist Extensors
Posture and dynamic movement assesments reveal excessive elbow flexion. What muscle group should be lengthened? - CORRECT ANSWER- - Elbow Flexors What is the name of the upper arm bone? - CORRECT ANSWER- - Humerus You instruct your client to lie on their back and place a small towel roll under their head. Then you instruct them to perform a chin tuck followed by raising their head 1 inch off of the towel roll. What muscle group are you targeting in this activation exercise when they raise their head off the towel roll? - CORRECT ANSWER- - Deep cervical flexors What joint is located between the first cervical vertebrae and the skull? - CORRECT ANSWER- - Atlanto-occipital joint How can forward head posture influence the position of the pelvis? - CORRECT ANSWER- - It can cause the pelvis to tilt anteriorly How many vertebrae make up the cervical spine? - CORRECT ANSWER- - 7 What are the six dimensions of wellness as defined by the National Wellness Institute? - CORRECT ANSWER- - Occupational, Physical, Social, Intellectual, Spiritual, and Emotional What muscle changes may occur as a result of a chronically inhibited neural drive? - CORRECT ANSWER- - The muscle on the opposing side of the joint would pull it into a lengthened state A client is in her second trimester of pregnancy and wants to foam roll her legs and upper back. What should the fitness professional consider before prescribing the myofascial intervention? - CORRECT ANSWER- - The fitness professional should consult the MD
