NCSF PT EXAM CH.8 (TRAINING
INSTRUCTION)
Choose the exercise that would be used for increasing hip power. - Correct Answers -
alternating jumping lunges
- Of the choices listed the alternating jump lunges are the only action that requires
ballistic hip and leg extension. Hip power is developed through rapid contractions,
preferably using the stretch shortening cycle for added force gain. Rapid extension of
the hips, knees, and ankles increase the body's vertical power production capabilities
for activities such as running and jumping.
What location on the body is used to spot the chin-up exercise? - Correct Answers -
hands at the waist
- The proper spotting technique for an individual performing the chin-up would be place
your hands on the client's hips at the waist; assisting the concentric portion of the
movement. A common error is to spot from the ankles/feet, which often causes an
increase in lordotic curvature and can lead to forward forces. If they slip off due to hand
fatigue when the spot position is at the ankles - it could lead to a serious injury.
What is the most common error in the deadlift exercise that causes the back to round?
a.Too much weight is used
b.Extending the knees before the hips
c.Starting too far back from the bar
d.All the above - Correct Answers -All the above
- The deadlift's three most common errors are rounding the back from too much weight,
extending the legs (pushing the hips up before they are extended) and a posterior pull
often seen when the bar is too far forward.
Using integrated movement patterns for improved movement and performance is
termed ____________. - Correct Answers -functional training
- The purpose of functional training is to gain physical adaptations through integrated
movements; requiring the neuromuscular system to account for synchronized
contractions with varying degrees of stabilization, acceleration and deceleration. It may
take on different training forms but in general the actions are closed chain and use
multiple planes at the same time to improve function in free-living conditions.
, Which of the following exercises represents an inappropriate use of training equipment?
- Correct Answers -Supine leg press using a Smith machine
- Performing a supine leg press using a Smith machine is a common, but risky,
maneuver as exercisers attempt to replicate a vertical leg press. This act would be
considered an inappropriate and negligent use of gym equipment for the trainer from a
liability perspective. The scenario has multiple potential risks for injury, such as
increased sheering stress on the back as well as the possibility of the bar sliding off the
shoes and impacting the client.
What should be avoided for a 47 year-old client that has osteoarthritis in their knee?
a.Box jumps
b.Plyometrics
c.Running
d.All the above - Correct Answers -all of the above
- Avoiding impact activities following a knee injury or when suffering from orthopedic
diseases is recommended to reduce pain and inflammation. Ballistic jumps and
plyometric exercises cause significant force in the knee, and often require rapid knee
flexion and extension. Longer warm-ups and dynamic voluntary contractions are
preferred.
Why is performance negatively affected when training in a hot, humid environment? -
Correct Answers -fluid loss increases
- If there is more fluid present in the atmosphere (increased humidity), evaporation will
not occur at the skin - and the body cannot effectively cool. Excessive sweating will
occur which expedites fluid loss in an attempt to cool down bodily systems. This
situation will potentially increase the risk for heat-related illnesses. Significant fluid loss
will end up reducing performance.
How can the stiff-legged deadlift pictured be adjusted to a proper Romanian deadlift?
https://www.ncsf.org/media/images/Products/PracticeExams/5/q8-1.png - Correct
Answers -the back should be flat and knees slightly flexed
- The goal of the Romanian deadlift (RDL) is to perform hamstring-dominated hip
extension. In order to accomplish this goal, it is essential to perform the movement with
a neutral spine. Failing to maintain a neutral spine will place greater stress on the
musculature of the low back. A common error when performing the RDL is to lock the
knees and round the back, often due to lack of hip extensor range of motion; causing
the pelvis to migrate posteriorly.
INSTRUCTION)
Choose the exercise that would be used for increasing hip power. - Correct Answers -
alternating jumping lunges
- Of the choices listed the alternating jump lunges are the only action that requires
ballistic hip and leg extension. Hip power is developed through rapid contractions,
preferably using the stretch shortening cycle for added force gain. Rapid extension of
the hips, knees, and ankles increase the body's vertical power production capabilities
for activities such as running and jumping.
What location on the body is used to spot the chin-up exercise? - Correct Answers -
hands at the waist
- The proper spotting technique for an individual performing the chin-up would be place
your hands on the client's hips at the waist; assisting the concentric portion of the
movement. A common error is to spot from the ankles/feet, which often causes an
increase in lordotic curvature and can lead to forward forces. If they slip off due to hand
fatigue when the spot position is at the ankles - it could lead to a serious injury.
What is the most common error in the deadlift exercise that causes the back to round?
a.Too much weight is used
b.Extending the knees before the hips
c.Starting too far back from the bar
d.All the above - Correct Answers -All the above
- The deadlift's three most common errors are rounding the back from too much weight,
extending the legs (pushing the hips up before they are extended) and a posterior pull
often seen when the bar is too far forward.
Using integrated movement patterns for improved movement and performance is
termed ____________. - Correct Answers -functional training
- The purpose of functional training is to gain physical adaptations through integrated
movements; requiring the neuromuscular system to account for synchronized
contractions with varying degrees of stabilization, acceleration and deceleration. It may
take on different training forms but in general the actions are closed chain and use
multiple planes at the same time to improve function in free-living conditions.
, Which of the following exercises represents an inappropriate use of training equipment?
- Correct Answers -Supine leg press using a Smith machine
- Performing a supine leg press using a Smith machine is a common, but risky,
maneuver as exercisers attempt to replicate a vertical leg press. This act would be
considered an inappropriate and negligent use of gym equipment for the trainer from a
liability perspective. The scenario has multiple potential risks for injury, such as
increased sheering stress on the back as well as the possibility of the bar sliding off the
shoes and impacting the client.
What should be avoided for a 47 year-old client that has osteoarthritis in their knee?
a.Box jumps
b.Plyometrics
c.Running
d.All the above - Correct Answers -all of the above
- Avoiding impact activities following a knee injury or when suffering from orthopedic
diseases is recommended to reduce pain and inflammation. Ballistic jumps and
plyometric exercises cause significant force in the knee, and often require rapid knee
flexion and extension. Longer warm-ups and dynamic voluntary contractions are
preferred.
Why is performance negatively affected when training in a hot, humid environment? -
Correct Answers -fluid loss increases
- If there is more fluid present in the atmosphere (increased humidity), evaporation will
not occur at the skin - and the body cannot effectively cool. Excessive sweating will
occur which expedites fluid loss in an attempt to cool down bodily systems. This
situation will potentially increase the risk for heat-related illnesses. Significant fluid loss
will end up reducing performance.
How can the stiff-legged deadlift pictured be adjusted to a proper Romanian deadlift?
https://www.ncsf.org/media/images/Products/PracticeExams/5/q8-1.png - Correct
Answers -the back should be flat and knees slightly flexed
- The goal of the Romanian deadlift (RDL) is to perform hamstring-dominated hip
extension. In order to accomplish this goal, it is essential to perform the movement with
a neutral spine. Failing to maintain a neutral spine will place greater stress on the
musculature of the low back. A common error when performing the RDL is to lock the
knees and round the back, often due to lack of hip extensor range of motion; causing
the pelvis to migrate posteriorly.
