20 Questions
What percentage of 1RM is best for achieving endurance?
50-70%
Which muscle is MOST likely tight if a client demonstrates an arching low back during the overhead squat assessment?
Hip Flexors
What is NOT one of the Four P's of Marketing?
Plan
What type of environment challenges an individual's internal balance and stabilization?
Proprioceptively enriched environment
What are the smaller chambers located superiorly on either side of the heart that gather blood returning to the heart?
Atria
What muscle is most likely overactive and should be stretched when an athlete exhibits an excessive forward lean?
Hip Flexor complex, erector spinae, latissimus dorsi, thoracolumbar fascia
What are the three principles of specificity in exercise programming?
Mechanical specificity, neuromuscular specificity, metabolic specificity
What is an example of neuromuscular efficiency?
When the nervous system properly recruits the correct muscles
What is NOT a key predictor of exercise participation and adherence?
Popularity of chain
What principle indicates that a synergist muscle will substitute for a prime mover exhibiting decreased neural drive?
Synergist Dominance
What stage of change has zero temptation to engage in the old behavior and exhibit 100% self-efficacy in all previously tempting situations?
Termination
What muscle is MOST likely weak if a client demonstrates knees move inward during the overhead squat assessment?
Gluteus medius
Why do connective tissue, such as tendons and ligaments, not repair easily?
They're avascular
What concept states that prolonged Golgi tendon organ stimulation inhibits the muscle spindles of the same muscle?
Autogenic inhibition
What is the primary purpose of performing exercises with 6-12 repetitions at 50-70% of the 1RM?
To increase muscular endurance
Which of the following muscles is likely to be overactive and tight in an individual with a posteriorly tilted pelvis?
Hip flexors
Which of the following is a common marketing strategy that involves offering a low introductory price to attract customers?
Price penetration
What is the primary function of the atrioventricular node in the heart?
To transmit electrical signals from the atria to the ventricles
Which of the following is a limitation of the Durnin-Womersley method for body fat assessment?
It is not accurate for individuals with a high percentage of body fat
What is the primary purpose of the alarm stage in the General Adaptation Syndrome?
To respond to stress and increase cortisol levels
Study Notes
Endurance and Resistance Training
- Endurance is best achieved by performing 12-20 repetitions at 50-70% of the 1RM.
Muscle Imbalances
- If a client demonstrates an arching low back during the overhead squat assessment, the hip flexors are most likely tight (overactive).
Marketing Principles
- The Four P's of Marketing include Product, Price, and Place, but not Plan.
Proprioception and Environmental Factors
- A proprioceptively enriched environment challenges an individual's internal balance and stabilization.
Anatomy and Physiology
- The atria are smaller chambers located superiorly on either side of the heart that gather blood returning to the heart, similar to a reservoir.
Body Fat Measurement
- The Durnin-Womersley test does not use the bicep as a testing site for body fat.
Muscle Imbalances and Posture
- When an athlete exhibits an excessive forward lean, the soleus, gastrocnemius, hip flexor complex, and abdominal complex are most likely overactive and should be stretched.
General Adaptation Syndrome
- The three stages of the General Adaptation Syndrome are alarm reaction, resistance development, and exhaustion.
Neuromuscular Efficiency
- When the nervous system properly recruits the correct muscles to produce force, reduce force, and dynamically stabilize the body's structures in all three planes of motion, it is an example of neuromuscular efficiency.
Exercise Participation and Adherence
- Convenient location is a key predictor of exercise participation and adherence, but popularity of chain is not.
Exercise and Physiological Concepts
- Endurance is best achieved by performing 12-20 repetitions at 50-70% of the 1RM.
- Arching low back during the overhead squat assessment indicates tight hip flexors.
- A proprioceptively enriched environment challenges an individual's internal balance and stabilization.
Marketing Concepts
- The Four P's of Marketing include Price, Product, and Place, but do not include Plan.
Anatomy and Physiology
- Atria are smaller chambers located superiorly on either side of the heart that gather blood returning to the heart.
- The Durnin Womersley test measures body fat at the Tricep, Thigh, Suprailliac, and other sites, but not the Bicep.
Muscle Imbalances and Injuries
- Overactive muscles in an athlete with excessive forward lean include the Hip Flexor complex, erector spinae, latissimus dorsi, and thoracolumbar fascia.
- Weak gluteus medius muscles are associated with knees moving inward during the overhead squat assessment.
- Tight gluteus maximus muscles are associated with knees caving in during the overhead squat assessment.
Exercise Adherence and Behavior
- Key predictors of exercise participation and adherence include a supportive environment, convenient location, and cost of membership.
- People in the Contemplation stage of the Stages of Change Model do not exercise but are thinking about becoming more active in the next 6 months.
Muscle Physiology and Injury
- Connective tissue, such as tendons and ligaments, do not repair easily because they are avascular.
- Autogenic inhibition states that prolonged Golgi tendon organ stimulation inhibits the muscle spindles of the same muscle.
- The General Adaptation Syndrome has three stages: Alarm reaction, Resistance development, and Exhaustion.
Test your knowledge of fitness and marketing concepts with this quiz. Questions cover endurance, muscle anatomy, and marketing principles.
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