7.10 - 7.12 Quiz

Which of the following upper body resistance exercises would be inappropriate for a client who fails both the shoulder flexion and shoulder abduction flexibility screens?

• Overhead shoulder press

• one arm row

• triceps kickback

• push-ups

Answer explanation

Deficiencies in ROM as identified by the shoulder flexion and abduction screens would suggest that tightness in the latissimus dorsi exists, since the lats serve to extend and adduct the shoulder. Therefore, proper performance of the overhead shoulder press would not be attainable. The press exercise requires the arm to be extended over the shoulder through the frontal plane (arm abduction) which, in this case, would be limited by tightness in the latissimus dorsi. Therefore, flexibility programming for the latissimus dorsi should be targeted for functional ROM prior to programming the overhead shoulder press, and an exercise such as side raises should be used for strengthening in the meantime.

You have a client with the following fitness parameters:

29 year old female Cholesterol: 178 mg/dl

136 lbs Failed shoulder rotation flexibility screen

RHR 72 bpm Failed spinal extension R.O.M. screen

VO2max = 45 ml/kg/min Failed hip extension R.O.M. screen

Body Fat 30%

Based on the available information, what muscles would you emphasize as part of her flexibility program?

• Deltoids, back extensors, lateral rotators of the hip

• Rotator cuff, trunk flexors, hip flexors

• Pectoralis major, back extensors, hamstrings

• Deltoids, back extensors, glutes

Answer explanation

 Range of motion screens involve placing various muscles in the position opposite to their concentric actions by contracting the antagonistic muscles. Therefore, the Apley back scratch test for shoulder rotation measures the internal and external capabilities of the rotator cuff along with the triceps and latissimus dorsi of the upward-raised arm. The spinal extension test is used to evaluate the range of motion in the rectus abdominis, and the hip extension screen is used to evaluate range of motion in the hip flexors. Tightness in these areas requires attention as this may lead to additional functional decline or injury. Keep in mind that with flexibility screening, the movement that is difficult to perform is related to tightness in the opposite muscle group (i.e., difficulty with hip extension = tight hip flexors).

Which exercise would be the best choice for increasing a 48-year old female’s upper body strength while placing a demand on her spinal stabilizers?

• Bench press

• Triceps pushdown

• Push-ups off a bench

• Lat pulldown

Answer explanation

A push-up off a bench will load the upper body musculature and spinal stabilizers since the movement requires a stiff body segment maintained by spinal stability throughout the range of motion. Exercises with increased support, such as the bench press or various seated exercises, can help to isolate the prime mover but demand only limited stability from the trunk.

Which of the following flexibility techniques can be effectively used as a warm-up for physical activity?

• Static stretching

• Dynamic flexibility

• PNF stretching

• All these answers can be used

Answer explanation

Due to the fact that dynamic flexibility requires movement for proper execution, it is the only technique that can be used during a warm-up. Static flexibility and PNF stretching do not encourage increased blood flow, so those techniques should be performed following a warm-up. Cold tissue should not be stretched. In addition, if resistance training will be performed, static stretching should never occur prior to training since stretching will cause a relaxation state in the tissues and decrease the force production capabilities of the musculature, particularly in the legs.

You have a client with the following fitness parameters:

42 year old female Body Fat 29%

136 lbs Cholesterol: 238 mg/dl

RHR 82 bpm Failed trunk flexion flexibility screen

VO2max = 33 ml/kg/min

Based on these factors what exercise method would be the best choice? 

• Aerobic training

• Flexibility training

• Resistance training

• Power training

Answer explanation

Aerobic training would be the best recommendation due to the need for increased VO2 and a decrease in cholesterol. Aerobic training increases HDL-C, which is a cardioprotective lipoprotein. Other forms of exercise should be included, but an emphasis on a sustained elevated heart rate is the most important for health in this individual.

Which of the following training methods has the greatest caloric yield in a 30-minute training session when performed at an RPE of 12-14?

• Flexibility training

• Heavy resistance training

• Circuit weight training 

• Pilates

Answer explanation

Circuit training is continuous resistance training which uses multiple muscle groups. Due to the high oxygen demand and duration of time under load, the work output is significant. Heavy resistance training burns the largest number of calories per minute of work, but the actual amount of work accomplished in a 30-minute training session is low due to short bursts of activity and long rest periods. Pilates has a similar issue. Flexibility training (stretching) has a minimal oxygen demand and does not result in high amounts of caloric expenditure. Although aerobic training will continually burn calories at low intensities, the caloric expenditure is not as high as during circuit resistance training.

You have a client with the following fitness parameters: 

44 year old male

171 lbs

RHR 83 bpm

RBP 128/82

VO2max = 27.2 ml/kg/min

Leg press 180 lbs

Body Fat 18%

Push-up test: 18

Failed Apley back scratch test

Failed hip flexion flexibility screen

Based on the available information, what should be the primary goal of his exercise prescription?

• Reduce body fat and increase leg strength

• Increase upper body strength and improve flexibility

• Increase flexibility and decrease body fat

• Improve aerobic capacity and improve flexibility

Answer explanation

A VO2max of 27.2 ml/kg/min is classified as poor and should be the primary goal of his exercise prescription to reduce the risk of cardiovascular disease, e.g.: 3-4 cardiovascular exercise sessions per week resulting in a 200-300 kcal expenditure per session and an intensity of at least 50% of VO2 max (3.6 METs for this client). If his oxygen consumption does not improve, it will be difficult to enhance his fitness in other categories such as body composition and muscular fitness, due to his inability to train at elevated intensities. Flexibility training should also be a part of his overall exercise program since he failed two of the flexibility assessments. Remember that lack of flexibility leads to reduced activity participation.

You have a client with resistance training goals that are performance-based for tennis. Which of the following describes the most logical progression of her program?

• From heavy resistance with low repetition ranges to lower weight, higher repetition resistance training.

• From a closed-chain, prime mover emphasis to less stable, complex environments involving exercises aimed at total muscle involvement and faster movement speeds.

• From a complex environment with low resistance to heavier resistance in a more stable environment to emphasize prime movers for increased force production (i.e. less stabilizers and more isolation of the prime movers).

• From light circuit training and superset exercises using high repetitions to pyramid set resistance training with higher resistance and lower repetitions.

Answer explanation

Closed-chain activities with coordinated prime mover emphasis for total muscle balance at the beginning of the training cycle are important for performance. Once muscle balance and basic strength have been established, more complex environments should be added. They will generally involve movement patterns in multiple planes (i.e., more stabilizer recruitment) that duplicate the sport performance requirements. Various resistance training exercises and systems can be combined to improve athletic performance based on a safe and logical progression and emphasis on sport specificity. Speed of movement and acceleration emphasis (weighted squat jumps) is more desirable than heavy decelerated movements (heavy back squat) commonly used with traditional weight training

You have a male client with the following fitness parameters:

38 years old Body Fat 25%

211 lbs Cholesterol: 180 mg/dl

RHR 65 bpm Weak abdominals

RBP 129/85 Failed Thomas Test

VO2max = 45.2 ml/kg/min Failed trunk flexion screen

Based on the available information, ________should be the primary emphasis of his exercise prescription.

• improved flexibility

• improved muscle strength

• decreased body fat percentage

• improved aerobic capacity

Answer explanation

A body fat percentage of 25% indicates the starting point of obesity in males and predisposes one to an increased risk of cardiovascular and metabolic disease. Therefore, the primary goal for this individual should be decreased body fat percentage using an appropriate weight loss program. Additionally, the flexibility and muscle weaknesses should be addressed to avoid low back problems.

Which of the following most likely contributes to angular momentum in the dumbbell side raise and biceps curls, thereby reducing the force required of the prime mover?

• Concentric hip flexion

• Concentric hip extension

• Isometric trunk flexion

• Eccentric scapular protraction

Answer explanation

Concentric hip extension is a powerful movement used when individuals attempt to lift weight which they cannot control with the intended prime mover. It is very common to see an individual lean forward at the start and extend his or her hips forward to help lift the weight during exercises like the standing biceps curl and standing side raise. The correction would be to recommend decreasing the resistance to increase prime mover activation. When the resistance is moved downward, as in the triceps push down, the common error is using concentric hip flexion.