Unit 2 Exam NCSF-Questions and Answers

Unit 2 Exam NCSF-Questions and Answers no joint movement The glenohumeral joint should experience no movement during arm exercises. Since the elbow is a hinge joint any shoulder movement would negate the focus from the triceps musculature. A common fault during triceps exercises is to combine elbow extension with shoulder extension. Many exercisers "cheat" using the lats to assist with momentum forces; seen when the humerus (upper arms) deviates backward and forward across the midaxillary line during the eccentric and concentric phases. - Answer ️️ -What is the correct movement of the glenohumeral joint during the tricep pushdown exercise? rectus femoris The quadriceps is comprised of four different muscles; the vastus lateralis, vastus medialis, vastus intermedius and rectus femoris. The rectus femoris is the only quadriceps muscle that crosses two joints - the hip and knee. The superior aspect of the rectus femoris originates at the pelvis, resulting in hip flexion when contracted. The inferior portion inserts on the patella via the quadriceps tendon causing knee extension. - Answer ️️ -What is the dual-action muscle of the quadriceps; allowing it to act upon both the hip and knee joints? lordotic A lordotic curve is the term used to describe the natural curvature of both the cervical spine (C1- C7) and the lumbar spine (L1-L5). A natural lordotic curve is essential for support and energy transfer. Excessive curvature is referred to as lordosis as seen during back hyperextension. A kyphotic curve is the term used to describe a convex curvature of the thoracic spine ( T1-T12). - Answer ️️ -What is the term used to describe the natural curvature of the cervical and lumbar spine? levator scapulae The supraspinatus, infraspinatus, teres minor, and subscapularis make up the musculature of the rotator cuff; often easily remembered through the acronym "SITS". The shoulder joint is a shallow ball-and-socket joint formed by the scapula and humerus. The rotator cuff functions for assist rotational motion and help counteract joint instability by stabilizing the humerus at different angles. - Answer ️️ -All of the following are rotator cuff muscles, except: rectus abdominis The rectus abdominis is the muscle responsible for the first 30 degrees of trunk flexion when properly performing a crunch. Flexion beyond 30 degrees results in increased hip flexor activation as seen when performing full sit-ups. Anchored sit-ups further increase hip flexor activation and can cause shearing stresses across the spine, and should be avoided among clients at risk for back pain. - Answer ️️ -Which muscle is responsible for the first 30 degrees of trunk flexion and is targeted during the crunch movement? gluteus maximus The quadriceps and glutes provide the main effort for hip and knee extension during performance of the single-leg squat. The glute is a primary hip extensor when the knees are fully flexed and the quadriceps muscle group is responsible for extending the knee during the lift. The hamstrings function secondarily while the adductors and abductors serve as guiding neutralizers. - Answer ️️ -When the hip and knee are fully flexed as seen in the single-leg squat (Bulgarian squat), what hip extensor is the prime mover? hamstrings The hamstring muscle group includes the biceps femoris, semimembranosus and semitendinosus. The rectus femoris, vastus lateralis, vastus intermedius and vastus medialis are all part of the quadriceps; functioning as the antagonist to the hamstring group. - Answer ️️ -What muscle acts as the agonist during performance of the Romanian deadlift? eccentrically An eccentric contraction occurs when the resistance force is greater than the force being applied by the muscle, such as during the decent phase of a standing barbell curl. Eccentric contractions occur when a muscle is lengthening; concentric contractions occur when a muscle is shortening. If there is force with no joint movement the contraction is termed isometric. - Answer ️️ - During the descent phase of the standing barbell curl, the biceps contract _________. deltoid The deltoid is predominantly responsible for shoulder abduction (medial head specifically) above 30 degrees, serving as the prime mover during the lateral side raise. The rhomboids retract, rotate and fix the scapula in place (example exercise: seated row). The infraspinatus extends and externally rotates the humerus (example exercise: external band rotation). The levator scapulae is an assistive mover during a number of exercises involving the shoulder complex (example exercise: upright row). - Answer ️️ -The prime mover of the dumbbell side raise exercise is the ______________. concentric contraction of the rhomboids Concentric contraction of the rhomboids will cause the scapulae to retract, as seen during the correct performance of the bilateral row exercise. The rhomboids function to move the scapulae inward; providing the "squeezing sensation" felt in the upper back when activated properly. - Answer ️️ -Retraction of the scapula during the seated row is caused by: lumbar and sacrum The low lumbar segments (L4-L5, L5-S1) of the spine experience the majority of back injuries because they have the greatest capacity for movement. Most injuries occur between the bottom of the lumbar spine and top of the sacrum (L5 and S1). Improper movement patterns during resistance training can cause compressive forces anteriorly, posteriorly and/or laterally; resulting in direct lower back injuries. - Answer ️️ -The majority of back injuries from incorrect lifting occur between which segments of the spine? Proprioception The body uses neural signaling to control movement. Proprioception refers to the body's awareness of position in space. It is particularly important for balan