HESI RN EXIT EXAM
800 QUESTIONS AND
ANSWERS WITH
RATIONALE…..
This model suggests that your fitness can be measured by your
capacity to perform well at these tasks in relation to other
individuals. Name the 3 metabolic pathways? - ANSWER ✓✓✓1 -
What is crossfit - ANSWER ✓✓✓Constantly varied functional
movements executed at high intensity Constantly varied -
ANSWER ✓✓✓General physical preparedness (GPP) What is
General Physical Preparedness - ANSWER ✓✓✓Term used to
describe the generalised base qualities of an athlete What's the aim
of GPP - ANSWER ✓✓✓To establish a board foundational fitness
level that can then be converted and applied throughout a wide
range of tasks hoping to consistently make gains in the 10 general
physical skills of fitness which prepares you for any physical
challenge What is functional movement - ANSWER ✓✓✓Natural
seen in nature, universal motor recruitment patterns, essential to
quality of life, compound yet irreducible, core to extremity =
efficiency What is UMRP - ANSWER ✓✓✓Universal motor
recruitment patterns Name the CrossFit models - ANSWER
,✓✓✓1 - Ten general physical skills 2 - The Hopper 3 - Three
metabolic pathways 4 - Sickness Wellness Fitness Continuum What
are the 10 general physical skills? - ANSWER ✓✓✓1 - cardio &
respiratory endurance 2 - stamina 3 - strength 4 - flexibility 5 -
power 6 - speed 7 - coordination 8 - agility 9 - balance 10 -
accuracy Out of the 10 general physical skills which are organic
and require training - ANSWER ✓✓✓CVRE Stamina Strength
Flexibility Out of the 10 general physical skills which are
neurological and requires practice - ANSWER ✓✓✓Agility Balance
Accuracy Coordination Out of the 10 general physical skills which
are both organic and neurological and require training an practice
- ANSWER ✓✓✓Power Speed What's the aim of the Hopper? -
ANSWER ✓✓✓Physical challenge lottery Measurable tasks
Quantifiable Balance of skills and drills The performance of athletic
tasks, fitness is about being able to perform well at any task
imaginable. Phosphagen 2 - glycolytic 3 - oxidative Define
Phosphagen Pathway - ANSWER ✓✓✓Typically anaerobic, 100%
high power - low time activities 10 seconds or less Typically 100m
sprint or shot put 1 rep max on deadlift Type 2b muscle fibres
Define glycolytic pathway - ANSWER ✓✓✓Mix of Anaerobic and
aerobic No more then 2 mins work Typically 400m sprint 70%
power/effort Type 2a muscles fibres Define oxidative pathway -
ANSWER ✓✓✓Aerobic Anything over 2 mins work capacity Low
intensity efforts 40% Type 1 muscle fibres Marathon runners,
triathlons etc. What is the 4th CrossFit model? - ANSWER
✓✓✓Sickness, well, fit continuum model Define the 4th model -
ANSWER ✓✓✓Health makers measuring from sickness to fitness
Parameters at mainly sickness, wellness and fitness Health makers
measurements such as: Resting heart rate Blood pressure Deadlift
weight Markers should move towards fitness Work capacity across a
broad time and modal domains Add third axis being age for health
So fitness can be defined as - ANSWER ✓✓✓Work capacity across
,a broad time and model domains What are the major lifts involved
CF? - ANSWER ✓✓✓Deadlift Squat Clean Presses Clean & jerk
Snatch Explain the general guide on macronutrients - ANSWER
✓✓✓Meat, vegetables, nuts & seeds, some fruit, little starch, no
sugar.keep intake to levels that will support exercise but not body
fat. What are the basic moves in the gymnastic section? - ANSWER
✓✓✓Pull ups Dips Rope climbs Push ups Presses to handstand
Pirouettes Flips Splits Holds 5 causes of a bad squat? - ANSWER
✓✓✓1) Weak glute/hamstring. The glutes and hams are
responsible for powerful hip extension, which is the key to the
athletic performance universe. 2) Poor engagement, weak control,
and no awareness of glute and hamstring. The road to powerful,
effective hip extension is a three to ve year odyssey for most
athletes. 3) Resulting attempt to squat with quads. Leg extension
dominance over hip extension is a leading obstacle to elite
performance in athletes. 4) In exibility. Tight hamstrings are a
powerful contributor to slipping into lumbar exion-the worst fault
of all. 5) Sloppy work, poor focus. This is not going to come out
right by accident. It takes incredible e ort. The more you work on
the squat, the more awareness you develop as to its complexity.
Name 7 squat faults? - ANSWER ✓✓✓ What are the three
movement series? - ANSWER ✓✓✓1 - Squat 2 - Press 3 -
Deadlift Name the 9 foundational movements from the 3
movements series: - ANSWER ✓✓✓1 - Air Squat 2 - Front Squat
3 - Overhead Squat 4 - Press 5 - Push Press 6 - Push Jerk 7 -
Deadlift 8 - Sumo Deadlift High Pull 9 - Medball Clean Give 5
reasons for the 3 movement series - ANSWER ✓✓✓1- MLS
midline stabilisation 2- AS active shoulders (retraction/elevation of
scapula) 3- Posterior Chain Engagement (heels down and balance
in frontal chain) 4- ROM range of movement (specific to each
exercise) 5- Core to Extremity (stars at centre and radiates out)
Explain the The Air Squat sequence? - ANSWER ✓✓✓1-set up:
, shoulder-width stance 2-hips descend back and down, - lumber
curve maintained - knees in line with toes - hips descend lower
then knees - heels down 3- finish: complete at full hip & knee
extension Air squat fault - Loss of a neutral spine, by flexing the
lumber curve? - ANSWER ✓✓✓Corrections: - cue the athlete to
lift chest. - have athlete raise their arms as they descend to bottom
of the squat Air squat fault: weight in, or shifting, to toes -
ANSWER ✓✓✓Corrections: - exaggerate weight in the heels by
floating the toes slightly throughout the entire movement - give a
tactile cue to push the hips back and down Air squat fault: not low
enough - ANSWER ✓✓✓Corrections: - cue "lower" and do not
relent. - squat to a target to develop awareness of depth Air squat
fault: improper line of action: knees move excessively forward so
that weight is on the toes. - ANSWER ✓✓✓Corrections: - give a
tactile cue to push the hips back and down - block the knees'
forward travel with the hand at the initial portion of the descent.
Air squat fault: knees not tracking in line with toes, which usually
happens with them rolling inside the feet. - ANSWER
✓✓✓Corrections: - cue "push your knees out" spread the ground
apart with your feet. - use a target on the outside of the knee for
the athlete to reach. Air squat fault: multiple-fault squat - Inability
to: - maintain lumber curve, - keep weight on the heels, - keep
the knees tracking in line with feet, - and get to depth all at the
same time - ANSWER ✓✓✓Corrections: 'Squat therapy' Set the
athlete facing the wall or rack Put a target for squat depth Set
them in proper stance, with heel to the target Chest close to
wall/bar Have them squat to the target slowly, maintaining control
an weight in the heels. Air squat fault: immature squat - - lumber
curve is maintained - full depth is reached - heels are in contact
with the ground but... The athlete has to cantilever forward
excessively onto the quads to maintain balance - ANSWER
✓✓✓Corrections: 'Squat therapy' Explain the Front Squat sequence?
800 QUESTIONS AND
ANSWERS WITH
RATIONALE…..
This model suggests that your fitness can be measured by your
capacity to perform well at these tasks in relation to other
individuals. Name the 3 metabolic pathways? - ANSWER ✓✓✓1 -
What is crossfit - ANSWER ✓✓✓Constantly varied functional
movements executed at high intensity Constantly varied -
ANSWER ✓✓✓General physical preparedness (GPP) What is
General Physical Preparedness - ANSWER ✓✓✓Term used to
describe the generalised base qualities of an athlete What's the aim
of GPP - ANSWER ✓✓✓To establish a board foundational fitness
level that can then be converted and applied throughout a wide
range of tasks hoping to consistently make gains in the 10 general
physical skills of fitness which prepares you for any physical
challenge What is functional movement - ANSWER ✓✓✓Natural
seen in nature, universal motor recruitment patterns, essential to
quality of life, compound yet irreducible, core to extremity =
efficiency What is UMRP - ANSWER ✓✓✓Universal motor
recruitment patterns Name the CrossFit models - ANSWER
,✓✓✓1 - Ten general physical skills 2 - The Hopper 3 - Three
metabolic pathways 4 - Sickness Wellness Fitness Continuum What
are the 10 general physical skills? - ANSWER ✓✓✓1 - cardio &
respiratory endurance 2 - stamina 3 - strength 4 - flexibility 5 -
power 6 - speed 7 - coordination 8 - agility 9 - balance 10 -
accuracy Out of the 10 general physical skills which are organic
and require training - ANSWER ✓✓✓CVRE Stamina Strength
Flexibility Out of the 10 general physical skills which are
neurological and requires practice - ANSWER ✓✓✓Agility Balance
Accuracy Coordination Out of the 10 general physical skills which
are both organic and neurological and require training an practice
- ANSWER ✓✓✓Power Speed What's the aim of the Hopper? -
ANSWER ✓✓✓Physical challenge lottery Measurable tasks
Quantifiable Balance of skills and drills The performance of athletic
tasks, fitness is about being able to perform well at any task
imaginable. Phosphagen 2 - glycolytic 3 - oxidative Define
Phosphagen Pathway - ANSWER ✓✓✓Typically anaerobic, 100%
high power - low time activities 10 seconds or less Typically 100m
sprint or shot put 1 rep max on deadlift Type 2b muscle fibres
Define glycolytic pathway - ANSWER ✓✓✓Mix of Anaerobic and
aerobic No more then 2 mins work Typically 400m sprint 70%
power/effort Type 2a muscles fibres Define oxidative pathway -
ANSWER ✓✓✓Aerobic Anything over 2 mins work capacity Low
intensity efforts 40% Type 1 muscle fibres Marathon runners,
triathlons etc. What is the 4th CrossFit model? - ANSWER
✓✓✓Sickness, well, fit continuum model Define the 4th model -
ANSWER ✓✓✓Health makers measuring from sickness to fitness
Parameters at mainly sickness, wellness and fitness Health makers
measurements such as: Resting heart rate Blood pressure Deadlift
weight Markers should move towards fitness Work capacity across a
broad time and modal domains Add third axis being age for health
So fitness can be defined as - ANSWER ✓✓✓Work capacity across
,a broad time and model domains What are the major lifts involved
CF? - ANSWER ✓✓✓Deadlift Squat Clean Presses Clean & jerk
Snatch Explain the general guide on macronutrients - ANSWER
✓✓✓Meat, vegetables, nuts & seeds, some fruit, little starch, no
sugar.keep intake to levels that will support exercise but not body
fat. What are the basic moves in the gymnastic section? - ANSWER
✓✓✓Pull ups Dips Rope climbs Push ups Presses to handstand
Pirouettes Flips Splits Holds 5 causes of a bad squat? - ANSWER
✓✓✓1) Weak glute/hamstring. The glutes and hams are
responsible for powerful hip extension, which is the key to the
athletic performance universe. 2) Poor engagement, weak control,
and no awareness of glute and hamstring. The road to powerful,
effective hip extension is a three to ve year odyssey for most
athletes. 3) Resulting attempt to squat with quads. Leg extension
dominance over hip extension is a leading obstacle to elite
performance in athletes. 4) In exibility. Tight hamstrings are a
powerful contributor to slipping into lumbar exion-the worst fault
of all. 5) Sloppy work, poor focus. This is not going to come out
right by accident. It takes incredible e ort. The more you work on
the squat, the more awareness you develop as to its complexity.
Name 7 squat faults? - ANSWER ✓✓✓ What are the three
movement series? - ANSWER ✓✓✓1 - Squat 2 - Press 3 -
Deadlift Name the 9 foundational movements from the 3
movements series: - ANSWER ✓✓✓1 - Air Squat 2 - Front Squat
3 - Overhead Squat 4 - Press 5 - Push Press 6 - Push Jerk 7 -
Deadlift 8 - Sumo Deadlift High Pull 9 - Medball Clean Give 5
reasons for the 3 movement series - ANSWER ✓✓✓1- MLS
midline stabilisation 2- AS active shoulders (retraction/elevation of
scapula) 3- Posterior Chain Engagement (heels down and balance
in frontal chain) 4- ROM range of movement (specific to each
exercise) 5- Core to Extremity (stars at centre and radiates out)
Explain the The Air Squat sequence? - ANSWER ✓✓✓1-set up:
, shoulder-width stance 2-hips descend back and down, - lumber
curve maintained - knees in line with toes - hips descend lower
then knees - heels down 3- finish: complete at full hip & knee
extension Air squat fault - Loss of a neutral spine, by flexing the
lumber curve? - ANSWER ✓✓✓Corrections: - cue the athlete to
lift chest. - have athlete raise their arms as they descend to bottom
of the squat Air squat fault: weight in, or shifting, to toes -
ANSWER ✓✓✓Corrections: - exaggerate weight in the heels by
floating the toes slightly throughout the entire movement - give a
tactile cue to push the hips back and down Air squat fault: not low
enough - ANSWER ✓✓✓Corrections: - cue "lower" and do not
relent. - squat to a target to develop awareness of depth Air squat
fault: improper line of action: knees move excessively forward so
that weight is on the toes. - ANSWER ✓✓✓Corrections: - give a
tactile cue to push the hips back and down - block the knees'
forward travel with the hand at the initial portion of the descent.
Air squat fault: knees not tracking in line with toes, which usually
happens with them rolling inside the feet. - ANSWER
✓✓✓Corrections: - cue "push your knees out" spread the ground
apart with your feet. - use a target on the outside of the knee for
the athlete to reach. Air squat fault: multiple-fault squat - Inability
to: - maintain lumber curve, - keep weight on the heels, - keep
the knees tracking in line with feet, - and get to depth all at the
same time - ANSWER ✓✓✓Corrections: 'Squat therapy' Set the
athlete facing the wall or rack Put a target for squat depth Set
them in proper stance, with heel to the target Chest close to
wall/bar Have them squat to the target slowly, maintaining control
an weight in the heels. Air squat fault: immature squat - - lumber
curve is maintained - full depth is reached - heels are in contact
with the ground but... The athlete has to cantilever forward
excessively onto the quads to maintain balance - ANSWER
✓✓✓Corrections: 'Squat therapy' Explain the Front Squat sequence?
