American Military University

SPHE 420

Quiz #4

Question1)Which of the following is a total body exercise involving multiple joint movements?

1. Barbell clean
2. Chest presses
3. Squats
4. Lunges

Question 2

Which of the following should an individual do when they identify a tender spot in their muscle tissue during a self-myofascial release?

1. Hold it with no movement
2. Tense the tender spot
3. Hold static pressure on the spot
4. Knead the tissue

Question 3

The              is the time taken to recuperate between sets or exercises and has a dramatic effect on the outcome of the training program.

1. rest period
2. training frequency
3. training duration
4. repetition tempo

Question 4

Ryan is performing static stretching on a client’s calves after an overhead squat assessment. Which of the following is most likely to have prompted him to perform this procedure?

1. The client’s knees had bowed out.
2. The client leaned forward excessively.
3. The client had an anterior pelvic tilt.
4. The client’s feet had turned out.

Question 5

Maximal strength adaptations during a training program are best achieved with:

1. a rest period of 0ñ60 seconds.
2. a rest period of 0ñ90 seconds.
3. a rest period of 1ñ2 minutes.
4. a rest period of 3ñ5 minutes.

Question 6

In the context of training plans, a             is the largest cycle that covers a yearlong period of training or an annual plan.

1. metacycle
2. mesocycle
3. microcycle
4. macrocycle

Question 7

Which of the following is a physical training approach that involves division of a training program into smaller, progressive stages?

1. Tabulation
2. Periodization
3. Summation
4. Itemization

Question 8

Daniel is foam-rolling the piriformis after a workout. Which of the following steps should he take when he encounters a tender spot?

1. Perform a large rolling motion across the spot
2. Roll the foam at one inch per minute
3. Kneed the sore tissues
4. Hold the spot for 20–30 seconds

Question 9

When performing self-myofascial release of the pectorals, the focus should be on foam rolling:

1. the small chest muscle near the shoulder.
2. the short head of the biceps femoris.
3. the entire chest.
4. the small muscles running between the ribs.

Question 10

Jake, a health and fitness professional, gives his client Joanne a blueprint that specifically shows how the Optimum Performance Training (OPT) model training program will progress for a year to meet her fitness goal. The training plan Jake prepares for Joanne covers a .

1. mesocycle
2. macrocycle
3. microcycle
4. metacycle

Question 11

Alan performs self-myofascial release to reduce the soreness in his muscles. However, the foam roller that he is using for the procedure is not dense enough to release the muscle tension. Which of the following steps should Alan take to perform the myofascial release more efficiently?

1. Use a massage ball
2. Use a PVC roller
3. Apply heated wax on the affected area
4. Soak the affected area in hot water

Question 12

Ruby performs self-myofascial release and static stretching on a client, following which she performs an overhead squat assessment. Which of the following, if observed, will indicate the need for active- isolated stretching of the client's rear hip?

1. The client leans forward excessively.
2. The client's knees fall in.
3. The client's knees bow out.
4. The client's toes turn out.

Question 13

While performing active-isolated stretching on a client, Sam notices the presence of movement compensation in the client’s limbs. Which of the following steps should Sam take?

1. Sam should perform self-myofascial release before resuming with the stretching.
2. Sam should stop stretching and consult a physician.
3. Sam should try to move the joint beyond its range of motion.
4. Sam should ask the client to hold their breath during the stretch.

Question 14

In which of the following cases should a static stretch be performed?

1. When the extremities have poor blood circulation
2. When overactive muscles have been identified
3. When there is increased compression in the muscles
4. When there is a decreased range of motion

Question 15

Which of the following should be avoided while performing a static stretch of the upper trapezius and scalenes?

1. Elevating the shoulder
2. Depressing the scapula
3. Flexing only laterally
4. Tilting the head to the left

Question 16

Power adaptations during a training period usually require:

1. a rest period of 0ñ90 seconds.
2. a rest period of 3ñ5 minutes.
3. a rest period of 0ñ60 seconds.
4. a rest period of 1ñ2 minutes.

Question 17

             are the most fundamental components of designing a training program that determine the amount of stress placed on the body and what adaptations the body will incur.

1. Motor units
2. Power adaptations
3. Acute variables
4. Formed elements

Question 18

During a training program, muscular endurance and stabilization adaptations are best developed with:

1. a rest interval of 0ñ180 seconds.
2. a rest interval of 3ñ5 minutes.
3. a rest interval of 1ñ2 minutes.
4. a rest interval of 0ñ90 seconds.

Question 19