Movement Compensations
Program Design
Nutrition
Anatomy/Movement
Assessment
100
If the arms fall forward during an OH squat assessment, this muscle is likely overactive. Biceps femoris, Latissimus dorsi, Deltoids, Erector spinae?
What is Latissimus Dorsi?
100
1-3 sets of 12-20 reps at 50-70% intensity.
What is Stabilization Endurance?
100
These are the building blocks of protein.
What are Amino Acids?
100
This is the mechanoreceptor that senses change and rate of change in muscle length.
What is a muscle spindle?
100
These are the 4 sites measured in the Durnin-Wommersley Skinfold Assessment.
Bicep, Tricep, Subscapularis, Iliac Crest
200
The client's feet turn out during the overhead squat assessment. This muscle is likely OVERactive.
What is the soleus?
200
What 2 components of the OPT template are optional (may not be appropriate) for a client in phase 1?
What are Plyometrics and SAQs?
200
This is the most researched legal supplement most commonly used by strength athletes.
What is creatine?
200
This is the mechanism of flexibility for SMR.
What is autogenic inhibition?
200
This is the heart rate percentage range for zone 1 of cardiovascular training.
What is 65-75%?
300
Sedentary lifestyles often lead to many over and under-active muscles Give an example of each.
Answers will vary
300
To determine what phase of the OPT model that core and balance exercises belong to, you should look at these two things.
What are ROM and Speed of movement?
300
The recommended percentage of total calorie intake that should come from fats.
What is 20-35%
300
This muscle is the prime mover of elbow flexion.
What is the biceps brachii?
300
The Davie's Test assesses these components of performance.
What are upper body agility and stabilization?
400
Arching of the lower back during the pushing assessment may be indicative of this.
What are overactive/tight hip flexors?
400
This is the set and rep range for hypertrophy training.
What is 3-5 sets of 6-12 reps?
400
The protein recommendation per kilogram of body weight for a sedentary person.
What is 0.8g/kg?
400
This is the term used to describe the motion of joints.
What is arthrokinematics?
400
The Shark Skills test assesses these components of performance.
What are lower body agility and neuromuscular control?
500
During the single leg squat assessment, the client's knee turns inward. These muscles in the hip may be UNDERactive.
What are the Gluteus maximus & medius?
500
These are the two phases of the OPT model that prescribe Supersets.
What Phases 2 and 5?
500
These vitamins are considered to be "fat-soluble".
What is A, D, E, K?
500
The plane of motion that most traditional weight training exercises occur in.
What is the sagittal plane?
500
This test requires a client to use a 12" box and do step-ups to a cadence in order to evaluate cardiorespiratory fitness.
What is the YMCA Step-test?
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