Study Guide with correct questions and answers graded A+ (Athletic Body In Balance Course) Latest updated version 2025 /2026

Study Guide with correct questions and answers graded A+ (Athletic Body In Balance Course) Latest updated version 2025 /2026 Test combining leg flexibility with trunk strength - ANSWER Active Straight Leg Raise Muscles not firing first in active straight leg raise - ANSWER The core Difference between active straight leg raise and crunches - ANSWER Crunches test for core stability Arm position during leg-lowering progression - ANSWER W position Purpose of curl-ups exercise - ANSWER Active straight leg raises Main purpose of core training - ANSWER Improve stability and coordination Best core training programs for athletes - ANSWER Keep the spine in a neutral position while the arms and legs move Deep squat on slide board effect - ANSWER Shows torque on the hips, knees, and ankles that may not have been shown otherwise. Core exercises for improving hurdle step pattern - ANSWER Double-leg stretch Importance of disassociation in movement patterns - ANSWER Lunge Primary goal of core board lunge progression exercises - ANSWER Keep stability in the hips and core Open-chained exercise in self-movement screen tests - ANSWER Deep squat Deep squat - ANSWER A fundamental movement pattern involving bending at the knees and hips while keeping the torso upright. In-line lunge - ANSWER A movement pattern where one leg steps forward into a lunge while the other leg remains in place. Hurdle step - ANSWER A movement pattern that mimics stepping over an obstacle while maintaining balance. Active straight leg raise - ANSWER An exercise that involves raising one leg while keeping the other leg straight and on the ground. Sequence - ANSWER The linking together of core exercises into a continuous flow. Progression - ANSWER A systematic increase in the difficulty of exercises to enhance performance. Motor learning - ANSWER The process of acquiring and refining movement skills through practice. Squat core training exercises - ANSWER Exercises that focus on the squat movement pattern, beneficial for athletes. Movement pattern core sequence - ANSWER A series of exercises that include fundamental movement patterns like squat and lunge. Testing order for athletes - ANSWER The proper sequence of corrective exercises, movement pattern testing, and strength and endurance testing. Local muscle endurance test - ANSWER An assessment of muscle endurance, best tested through a 1 minute curl up test. Injuries in athletes - ANSWER Significant injuries are often caused by weak muscles and left-right asymmetries. Chop and lift patterns - ANSWER Unique exercises that also serve as evaluations of core stability and strength. Movement imbalance training - ANSWER Training that focuses on correcting asymmetries in movement patterns. Acceptable percentage difference - ANSWER An acceptable difference between left and right sides during the chop and lift is 15%. Chop and lift variation for deep squat issues - ANSWER The best variation to perform is the tall kneeling chop. Progression for chop and lift exercises - ANSWER The proper progression is scissor stance, squat stance, tall kneeling, 1/2 kneeling. Lunge exercise goal - ANSWER If an athlete has good mobility, their goal should be to go deep enough to feel a stretch in the hip flexor. Deep squat dumbbell push-press adjustment - ANSWER If unable to perform with a 1 1/2-inch lift, go to a 1-inch lift. Narrow stance in front squat - ANSWER A narrow stance focuses on the front of the thigh. Continuing Education Certificate - ANSWER A certificate awarded after completing a test associated with a course. CEs - ANSWER Continuing Education credits awarded based on the number of test questions. Self-movement screen - ANSWER A tool used to identify improper movement patterns. Balance and core training exercises - ANSWER Exercises designed to improve mobility and stability. Mobility and stability testing - ANSWER Assessment of an athlete's range of motion and ability to maintain control. Strength and endurance testing - ANSWER Evaluation of an athlete's muscle strength and ability to sustain physical activity. Power testing - ANSWER Measurement of an athlete's ability to exert force quickly. Speed testing - ANSWER Assessment of how quickly an athlete can move over a distance. Agility testing - ANSWER Evaluation of an athlete's ability to change direction quickly. Periodization - ANSWER A training strategy that involves planning training cycles around events or competitions. Motor Programs - ANSWER The brain's ability to store information about movement. Proprioception - ANSWER The body's ability to use sensory feedback to learn new movement patterns. Stabilizing Muscles - ANSWER Muscular support structures that support the joint when it is moved or loaded. Poor Biomechanics - ANSWER A cause of micro trauma in the muscles from moving with body compensations or suboptimal joint alignment. Performance Pyramid - ANSWER A model that illustrates the levels of performance and the importance of functional movement. Optimum Performance Pyramid - ANSWER A level where an athlete demonstrates enough functional movement to handle the power generated. Overpowered Performance Pyramid - ANSWER A level where an athlete is high in power production but poor in mobility and stability. Underpowered Performance Pyramid - ANSWER A level where an athlete lacks sufficient power and may require more training. Under skilled performance - ANSWER A level where an athlete has not developed the necessary skills for their sport. Energy leak - ANSWER An example of inefficient movement, such as rounding the back during a deadlift. Soreness after training - ANSWER Expected discomfort that should not last longer than 24 hours. Training for Mobility - ANSWER Should start from the ground up. Crunches and Sit Ups - ANSWER Not effective for improving spine stability. In-line lunge test tape length - ANSWER The length of the lower leg from the floor to the bump below the kneecap Back knee position in in-line lunge test - ANSWER Until it touches the tape behind the front foot Athlete alignment with doorframe in active straight leg raise test - ANSWER With the midpoint between the hip and the top of the bend of the knee Failing score reasons during seated rotation - ANSWER The dowel rod touches the door frame Movement patterns to train after self-movement screen - ANSWER Any that the athlete fails Improvements timeline with corrective exercise work - ANSWER 2 months Balance Training definition - ANSWER Training to improve equilibrium Effect of tight muscles on counterparts - ANSWER Neurological reasons Reasons to start balance training routine - ANSWER If you had pain during the testing Least likely issue with deep squat test - ANSWER General stiffness throughout the body Balance training exercise for deep squatting awareness - ANSWER Toe touch progression Deep squat progression benefits - ANSWER It teaches how to load the spine properly during a squat Correcting asymmetry in hurdle step test - ANSWER Do approximately 3 times more work on the weaker side Foundation drill for failing hurdle step test - ANSWER Half-kneeling dowel twist Lunging pattern aspects in sport - ANSWER Deceleration and cutting movements Best place to start training lunge pattern - ANSWER From the bottom up Exercises using mobility for