American Military University

SPHE 420

Quiz #5

Question1)Single-leg balance is an example of a                .

1. balance-strength exercise

2. balance-power exercise
3. balance-stabilization exercise
4. balance-modification exercise

Question 2

Which of the following is a balance-stabilization exercise?

1. Single-leg lift and chop
2. Single-leg squat touchdown
3. Multiplanar hop with stabilization
4. Multiplanar lunge to balance

Question 3

Identify a balance-stabilization exercise that involves lifting one leg directly beside the balance leg while maintaining optimal alignment including level hips and shoulders and holding this position for 5–20 seconds.

1. Single-leg balance
2. Single-leg Romanian deadlift
3. Multiplanar hop with stabilization
4. Multiplanar step-up to balance

Question 4

Identify a balance-stabilization exercise in which an individual lifts one leg while maintaining the optimal alignment including level hips and shoulders and then lifts a medicine ball in a diagonal pattern until the medicine ball is overhead.

1. Single-leg lunge reach
2. Single-leg hip rotation
3. Single-leg lift and chop
4. Single-leg throw and catch

Question 5

Which of the following statements is true of balance-stabilization exercises?

1. They are designed to develop proper deceleration ability to move the body from a dynamic state to a controlled stationary position.
2. They involve performing rapid joint motions at regular intervals.
3. They are designed to improve reflexive joint stabilization contractions to increase joint stability.
4. They involve dynamic eccentric and concentric movement of the balance leg, through a full range of motion.

Question 6

Which of the following levels of exercises should a personal trainer select for a client who is in phase 1 of the reactive training program?

1. Reactive -modification exercises
2. Reactive -power exercises
3. Reactive-stabilization exercises
4. Reactive -strength exercises

Question 7

The timeframe of a workout or the length of time spent in one phase of training is called         .

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

Question 8

The              for a workout is a function of the number of repetitions, number of sets, number of exercises, and the length of the rest intervals.

1. training intensity
2. training volume
3. training frequency
4. training duration

Question 9

The number of training sessions performed during a specified period is called          .

1. training intensity
2. training duration
3. training frequency
4. training volume

Question 10

The client would traditionally spend             weeks during the core-stabilization phase of core training.

1. four

2. ten
3. eight
4. nine

Question 11

Identify a strategy used in Maximal Strength Training.

1. 1. Longer rest periods
   2. Low loads
   3. High repetitions
   4. Low volume

Question 12

             involves performing exercises in a superset sequence, a set of two exercises that are performed back-to-back without any rest period in between.

1. Speed Endurance Training
2. Aerobic Endurance Training
3. Anaerobic Endurance Training
4. Strength Endurance Training

Question 13 of 20 0.0 Points

Identify a goal of Strength Endurance Training.

1. To increase fixator strength
2. To decrease joint movement

3. To decrease lean body mass
4. To increase overall work capacity

Question 14

Identify a balance-strength exercise that requires an individual to lift one leg directly beside the balance leg and then bend from waist to slowly reach hand toward the toes of the balance leg.

Single-leg squat touchdown Single-leg Romanian deadlift Single-leg squat

Single-leg balance reach

1. Single-leg balance reach
2. Single-leg squat touchdown
3. Single-leg squat
4. Single-leg Romanian deadlift

Question 15

Identify a balance-strength exercise that requires an individual to leap forward with toes pointing straight ahead and knee directly over the toes and then pushing off of the front foot through heel onto the back leg and maintain balance on the back leg.

1. Multiplanar lunge to balance
2. Multiplanar single-leg box hop-up with stabilization
3. Multiplanar single-leg box hop-down with stabilization
4. Multiplanar step-up to balance

Question 16

In              training, exercises involve more dynamic eccentric and concentric movement through a full range of motion.

1. reactive-modification
2. reactive-stabilization
3. reactive-strength
4. reactive-acceleration

Question 17

According to the Optimum Performance Training (OPT) model, the focus of the strength period of a training is to:

1. decrease metabolic demand.
2. increase motor unit recruitment.
3. decrease the volume of training.
4. increase the amount of fat loss.

Question 18

Strength endurance training is carried out by:

using superset techniques with high volume for about 4 weeks.

using high levels of volume with minimal rest periods for about 4 weeks. increasing the load placed on the tissues of the body for about 4 weeks. focusing on high force and velocity for about 4 weeks.

1. using superset techniques with high volume for about 4 weeks.
2. focusing on high force and velocity for about 4 weeks.
3. increasing the load placed on the tissues of the body for about 4 weeks.
4. using high levels of volume with minimal rest periods for about 4 weeks.