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PES Final exam 1 review
Which of the following muscles have decreased activation in an individual with LOW BACK PAIN - ANS>Diaphragm and Deep Erector Spinae Which of the following is true of the SAID Principle? - ANS>Your body will adapt to demands you impose on it What is the appropriate amount of rest to be programmed in the strength level of core exercises - ANS>0-60s Athletes who are vegan/vegetarian are more likely to be deficient in which amino acid? - ANS>Lysine During a lateral ankle sprain which ligament is the most commonly injured - ANS>anterior talofibular, calcaneofibular, and posterior talofibular ligaments, is the most commonly injured site most common mechanism for ankle sprain - ANS>foot supination and inversion
how many hours will it take for muscle glycogen to become depleted during aerobic exercise? - ANS>2 hours Plyometric training is also known as - ANS>reactive training Golgi Tendon - ANS>Primary Function: prevents muscle from excessive stress or injury. Specialized sensory receptors located where the skeletal muscle fibers attach to the tendons. Sensitive to changes in muscular tension and rate of tension change. Activiating the Gogli tendon organ causes the muscle to relax which prevents the muscle from excessive stress or injury. Muscle Spindle - ANS>sensory receptors, run parallel to muscle fibers. Are sensitive to changes in muscle length and rate of length change. Help regulate the contraction of muscles via the stretch reflex mechanism. This mechanism is a normal response to the body to a stretch stimulus in the muscle, it is designed to protect and prevent overstretching and muscle damage. Which of the following is the key progression in balance training - ANS>Balance training has been shown to be beneficial in improving dynamic joint stabilization.
- Improved through repetitive exposure to a variety of multi-sensory environments.
What is the repetition range for the resistance training in Phase 4 of the OPT model? 3 goals of phase 4 maximal strength training of OPT model - ANS>1- Increase motor unit recruitment Increase frequency of motor unit recruitment Improve peak force What is the percentage of ATP and PC recovery result from a rest interval of 40 seconds between sets of resistance exercise? - ANS>75% during the initial contact phase of gait, the subtalar joint performs which movement? - ANS>The subtalar joint pronates. This creates internal rotation of the tibia, femur, pelvis. During Pronation: the foot dorsiflexes, everts, abducts the ankle dorsiflexes, everts, abducts the knee flexes, adducts, internally rotates the hip flexes, adducts internally rotates during the Midstance (second) phase of gait, the subtalar joint performs which movement? - ANS>During Supination:
the foot plantar flexes, inverts, adducts the ankle plantar flexes, inverts adducts the knee extends, abducts, externally rotates the hip extends, abducts, externally rotates when an athlete performs a squat, which muscle acts as synergist - ANS>Hamstring Considered a quality pre-exercise meal? - ANS>High in Carb, moderate protein when performing bracing, which of the following is a global muscle that contracts to increase lumbo-pelvic stiffness leading to spinal stability? - ANS>transverse abdominis TFL - ANS>The tensor fasciae latae works in synergy with the gluteus medius and gluteus minimus muscles to abduct and medially rotate the femur. In terms of function, your TFL contributes to stability at both your knee and hip by transferring tension to the IT band [2]. At your hips, your TFL contributes to flexion, internal rotation and abduction. When your knee is flexed, your TFL helps externally rotate the tibia (toes point out).
Exercises include: multiplanar hop with stabilization, multiplanar sing- leg box hop-up with stabilization, multiplanar single-leg box hop-down with stabilization. Which exercises work best to improve reflexive joint stabilization contractions? - ANS>Phase 1 Balance Exercises involve little motion through the spine or pelvis - designed to improve reflexive joint stabilization contractions to increase joint stability; forcing the muscles to contract the muscles at the right time to maintained balance Normal range for diastolic blood pressure - ANS>less than 80 how many repetitions are recommended for plyometric power? - ANS>8-12 reps as fast as possible what do traditional strength and conditioning programs primarily focus on - ANS>isolation of muscle groups Which supplement is not banned by major sports governing bodies, but NCAA rules prohibit institutions from supplying it to athletes? - ANS>Creatine
Which of the following refers to speed of contraction and exercise selection - ANS>neuromuscular specificity an interaction between two entities or bodies that results in either the acceleration or deceleration of an object is known as which of the follwing? - ANS>Muscle Force Which is true according to the force-velocity curve - ANS>Refers to the ability of muscles to produce force with increasing velocity.-As the velocity of a concentric muscle contraction increases, its ability to produce force decreases.-As the velocity of an eccentric muscle contraction increases, its ability to produce force increases. probable cause of excessive knee valgus during squat assessment - ANS>decreased hip abductor/ hip external rotation increased hip adductor restricted dorsiflexion what type of plyometric exercise is performed as fast and explosively as possible? - ANS>plyometric power how long should an athlete rest after a power circuit? - ANS>15-60 secs
low to fast, low force to high force, and eyes open to eyes closed are examples of what? - ANS>integrated balance training which method is regarded as the "gold standard" of body composition assessment - ANS>under water weighing what is the ability of the entire human movement system and each muscular subsystem to work interdependently to improve movement efficiency. - ANS>inter-muscular coordination quickness can be improved by which type of drills - ANS>foot work-2 leg speed ladder- leg M-Drill the eccentric phase of plyometrics is responsible for which of the following? - ANS>also know as deceleration or loading phase,increases muscle spindle activity by prestretching muscle before activity,potential energy is stored in the elastic components of the muscle during this loading phase, like stretching the rubber band. which of the following represents the three-component model of muscle? - ANS>The model is constituted by a contractile element (CE) and two non-linear spring elements, one in series (SE) and another in parallel (PE).
Contractile Component and Series Elastic Component are on same side. But Series Elastic Component and Parallel Elastic Components are passive tension RUBBER BAND. Stretch(tension) with contract(active tension) Elastic/Parallel elongate what type of exercise are lung jumps classified as? - ANS>Plyometric strength What provides overload in SAQ training - ANS>the mechanical demands to be overcome such as adding resistance or other criteria What type of tissue connects bone to bone - ANS>Ligament What does increasing the length-load do for plyometrics? - ANS>It increases intensity ex. using bodyweight over a greater jump distance or drop height. What is the purpose behind administering the sorensen erector spine test? - ANS>measures endurance of the spine extensors
zone 1: 50-60% zone 2: 60-70% zone 3: 70-80% zone 4: 80-90% zone 5: 90-100% which specialized strength exercise focuses on hip ab/adduction? - ANS> which protein source is recommended before or after exercise due to its quick absorption and ability to promote muscle protein synthesis? - ANS>Whey before it begins to plateau, the stroke volume of the heart can increase with exercise by which of the following percentages? - ANS>40-50% Which of the following is an example of a core-stabilization exercise? - ANS>Draw in Maneuver supine
-w/march -w/heel slide -w/ 2 leg slide Floor Bridge -w/knee extension -w/ march Ball Bridge Floor Cobra Ball Cobra Superman Prone iso ab Prone iso ab hip extension side iso ab side iso ab 1/ hip abduction which drills are recommended when an athlete shows an inability to maintain dorsiflexion throughout stride cycle? - ANS>A skips 1/3/5 wall drills
