Chapter 9 ACE personal trainer exam-
Graded A
If the hips, trunk, and shoulder girdle are stable it facilitates ? - ANS-Greater mobility in
the legs
Glenohumeral= - ANS-Mobility
Scapulothoracic= - ANS-Stability
Thoracic spine= - ANS-Mobility
Lumbar spine= - ANS-Stability
Hip= - ANS-Mobility
Knee= - ANS-stability
ankle= - ANS-mobility
foot= - ANS-stability
if a client performs a birddog exercise with hip extension and lack of flexibility in the hip
flexors it is common to see what ? - ANS-The extended leg and the hips internally rotate
in the transverse plane, thereby producing a compensated movement pattern
If a client exhibits kyphosis and attempts to extend the thoracic spine what happens? -
ANS-an increase in lumbar lordosis often occurs as compensation for the lack of
thoracic mobility
Periods of inactivity when joints are held passively in shortened positions result in
what ? - ANS-Muscle shortening
A slight stretching of the sarcomere beyond its normal resting length increases its ? -
ANS-spacial arrangement between the muscles contractile proteins and the increases
its force generating capacity
Muscle immobilization, passive shortening, trauma, and aging all ? - ANS-shorten
muscles thereby shifting the length tension curve to the left
, Muscles can shorten in as little as two to four weeks when held in ? - ANS-Passivley
shortened positions without being stretched or used through a full or functioning ROM
Passive stretching over time to a shortened muscle generally ? - ANS-will gradually add
sarcomeres back in line and restore the muscles normal resting length and its length
tension relationship
Muscles rarely ever work in isolation but instead? - ANS-Function as integrated groups
Maintenance of a neutral pelvic position is achieved via opposing force couples
between four major muscle groups that all have attachments on the pelvis, what are
these 4 muscle groups? - ANS-The rectus abdomis pulls upward on the anterior, inferior
pelvis, while the hip flexors pull downward on the anterior superior pelvis. On the
posterior surface the hamstrings pull downward on the posterior, inferior pelvis, while
the erector spinae pull upward on the posterior, superior pelvis
Changes to pelvic position will affect ? - ANS-the position of the spine above the femur
below, thereby altering posture and the loading on the joints along the kinetic chain.
when a muscle becomes shortened it increases ? - ANS-tonicity
Tight hip flexors will fire prematurely and may inhibit - ANS-gluteus activation during hip
extension
Synergistic dominance happens when? - ANS-When the body has to call on other
muscles at the joint that will assume responsibility of becoming the prime mover
A tight hip flexor may inhibit and weaken the gluteus Maximus forcing what to happen ?
- ANS-causing the hamstrings to assume a greater role in hip extension
If the lumbar region is unstable it is important to ? - ANS-Promote stability of the lumbar
region through the action and function of the core
After stabilizing the lumbar spine, what regions should be stabilized next? - ANS-The
hips, thoracic spine
After stabilizing the thoracic spine, what needs to be stabilized next? - ANS-The
scapulathoracic region
After the scapulathoracic regions mobility is restored, what needs to happen next ? -
ANS-You may now move on to the distal extremities
Muscles that act primarily as stabilizers generally contain greater concentrations of ? -
ANS-Type I muscle fibers (Slow-twitch muscle fibers)
Graded A
If the hips, trunk, and shoulder girdle are stable it facilitates ? - ANS-Greater mobility in
the legs
Glenohumeral= - ANS-Mobility
Scapulothoracic= - ANS-Stability
Thoracic spine= - ANS-Mobility
Lumbar spine= - ANS-Stability
Hip= - ANS-Mobility
Knee= - ANS-stability
ankle= - ANS-mobility
foot= - ANS-stability
if a client performs a birddog exercise with hip extension and lack of flexibility in the hip
flexors it is common to see what ? - ANS-The extended leg and the hips internally rotate
in the transverse plane, thereby producing a compensated movement pattern
If a client exhibits kyphosis and attempts to extend the thoracic spine what happens? -
ANS-an increase in lumbar lordosis often occurs as compensation for the lack of
thoracic mobility
Periods of inactivity when joints are held passively in shortened positions result in
what ? - ANS-Muscle shortening
A slight stretching of the sarcomere beyond its normal resting length increases its ? -
ANS-spacial arrangement between the muscles contractile proteins and the increases
its force generating capacity
Muscle immobilization, passive shortening, trauma, and aging all ? - ANS-shorten
muscles thereby shifting the length tension curve to the left
, Muscles can shorten in as little as two to four weeks when held in ? - ANS-Passivley
shortened positions without being stretched or used through a full or functioning ROM
Passive stretching over time to a shortened muscle generally ? - ANS-will gradually add
sarcomeres back in line and restore the muscles normal resting length and its length
tension relationship
Muscles rarely ever work in isolation but instead? - ANS-Function as integrated groups
Maintenance of a neutral pelvic position is achieved via opposing force couples
between four major muscle groups that all have attachments on the pelvis, what are
these 4 muscle groups? - ANS-The rectus abdomis pulls upward on the anterior, inferior
pelvis, while the hip flexors pull downward on the anterior superior pelvis. On the
posterior surface the hamstrings pull downward on the posterior, inferior pelvis, while
the erector spinae pull upward on the posterior, superior pelvis
Changes to pelvic position will affect ? - ANS-the position of the spine above the femur
below, thereby altering posture and the loading on the joints along the kinetic chain.
when a muscle becomes shortened it increases ? - ANS-tonicity
Tight hip flexors will fire prematurely and may inhibit - ANS-gluteus activation during hip
extension
Synergistic dominance happens when? - ANS-When the body has to call on other
muscles at the joint that will assume responsibility of becoming the prime mover
A tight hip flexor may inhibit and weaken the gluteus Maximus forcing what to happen ?
- ANS-causing the hamstrings to assume a greater role in hip extension
If the lumbar region is unstable it is important to ? - ANS-Promote stability of the lumbar
region through the action and function of the core
After stabilizing the lumbar spine, what regions should be stabilized next? - ANS-The
hips, thoracic spine
After stabilizing the thoracic spine, what needs to be stabilized next? - ANS-The
scapulathoracic region
After the scapulathoracic regions mobility is restored, what needs to happen next ? -
ANS-You may now move on to the distal extremities
Muscles that act primarily as stabilizers generally contain greater concentrations of ? -
ANS-Type I muscle fibers (Slow-twitch muscle fibers)
