What can be prevented when the deep postural muscles are trained?

Contralateral muscular imbalances during athletic movement tasks

Decreased ability to recruit additional muscle fibers during dynamic lifts

Destabilizing forces from unopposed compensatory activity of larger muscles

Along which two surfaces does the vertical line run through when in a neutral pelvic position?

Anterior superior iliac spine and pubic tubercle

Coccyx and posterior superior iliac spine

Sacral tubercle and ischial tuberosity

What is the correct position of the elbows at the start of the dead bug exercise?

Fully extended

Flexed to 90 degrees

Fully flexed

Why is the use of a resistance band under the lumbar spine recommended during the dead bug exercise?

It protects the lower back from injury

It provides feedback to the individual

It increases the exercise difficulty

When should the client breathe in while performing the dead bug exercise?

When returning to the start position

Beginning in the mid position

From the start position to the mid position

For which type of client is the single leg, band resisted progression recommended?

Beginner

Intermediate

Advanced

How should the movements and breathing occur when performing the dead bug exercise?

Fast and forceful during all phases of the exercise

Slow and controlled throughout the exercise

Slow from start to mid position and fast during the return

What is the recommended hamstring-to-quadricep strength ratio when comparing the eccentric state of the hamstrings to the concentric state of the quadriceps?

0.5

0.8

1.0

Why are exercises that provide a low coactivation between the quadriceps and hamstrings recommended? 

They increase the hamstring-to-quadriceps strength ratio

They decrease the hamstring-to-quadriceps strength ratio

They promote balance between the two muscle groups

Where is the bar positioned to start the deficit deadlift exercise?

About the middle of the tibia

About ¾ distally from the knee

About the height of the knee

What is the recommended maximum height of the surface for the deficit deadlift?

4 inches

3 inches

2 inches

How should the shoulders be positioned in the starting position of the deficit deadlift?

Directly over the barbell

Slightly in front of the barbell

Slightly behind the barbell

How should the individual breathe during the concentric phase of the lift?

Valsalva maneuver

Inhale

Exhale

What is the recommended tempo for the eccentric portion of the deficit deadlift?

1 second

3 seconds

5 seconds

Which has increased activity if a hex bar is used to perform the deficit deadlift? 

Vastus lateralis

Erector spinae

Biceps femoris

About what percentage of the load does the lead leg support during the RFESS?

75%

85%

95%

Which is recommended regarding the use of the RFESS as a strength assessment? 

A strength assessment using this exercise is not recommended

Only a repetition test using a 15RM load is recommended

A 1RM assessment can be performed with this exercise

Which muscle helps prevent lateral pelvic tilt during the RFESS? 

Rectus femoris

Gluteus medius

Posterior tibialis

What is the recommended approximate distance from the lead foot toe line to the trail foot support?

Length from the iliac crest to the floor

Height of the tibial tuberosity

Length from the greater trochanter to the patella

Where should the weight of the lead foot be distributed?

On the toes

On the heal

On the midfoot

In which movement plane is torque increased if a unilateral load is used?

Frontal

Sagittal

Transverse

What effect does supporting the trail leg on a suspension band have on stability? 

No effect

Increases

Decreases

 What foot position for the trail leg is recommended? 

Neutral

Dorsiflexed

Plantarflexed

What is one way to observe an untrained individual’s ability to maintain a level pelvis?

Stationary unilateral stance

Drop jump test

Single-leg squat

How does the reduction in movement velocity as load increases during a weightlifting movement compare to the reduction in movement velocity during a traditional exercise?

The velocity reduction is the same for both

The velocity reduction is more during weightlifting movements

The velocity reduction is less during weightlifting movements

Which is true of training with dumbbells compared to training with a barbell? 

Training range of motion is improved with dumbbell training

Bilateral strength imbalance is minimized with barbell training

A greater absolute load can be utilized with dumbbell training

Which direction should the palms face in the starting position of the dumbbell clean? 

Front

Back

Inward

Which is a common error that occurs in the starting position of the dumbbell clean? 

An arched back position from the lumbar to thoracic spine

Hips placed high enough to result in a flat back position

The feet placed shoulder-width apart

What should the trajectory of the dumbbells be during the first pull?

Forward

Vertical

Backward

Which is a common mistake during the execution of the first pull? 

Raising the hips vertically at the start

Extending the ankles, knees, and hips simultaneously

Maintaining full arm extension during this phase

 In which direction should the shoulder shrug be performed during the second pull?

Backward

Vertical

Forward

In which position should the back be in the catch position?

Arched

Flat

Slightly rounded

Which is a common mistake after the execution of the second pull? 

A reverse curling action to bring the dumbbells to the shoulders

Catching the dumbbells in a top to bottom position

Maintaining the head in a neutral position

Which muscle is considered a core-limb transfer muscle?

Rectus abdominus

Latissimus dorsi

Interspinales

Dysfunction of which muscle is correlated with reoccurring lower back pain?

Gluteus maximus

Erector spinae

Transverse abdominis

At what height should the band or cable machine be for the starting position of the Pallof press?

Waist

Head

Mid-torso

 How should the feet be placed when performing a ¼ squat Pallof press?

Hip width

Shoulder width

Wider than shoulder width

What is the recommended final elbow position as the hands are pressed away from the torso? 

Fully extended

90 degrees of flexion

Just short of fully extended

On which level of the Pallof press continuum are participants recommended to begin?

2

5

7

What is the recommended work-to-rest ratio for level 8 of the Pallof press?

3:1

2:1

1:1

How should breathing occur during a repetition?

Breathe in at the start position and breathe out on the return

Breathe out at the start position and breathe in on the return

Breathe in at the start position, hold the breath during the repetition, and breathe out after returning to the start position

How does peak joint movement within the spinal column when performing hex bar deadlifts compare to peak joint movement when performing barbell deadlifts? 

Higher

Lower

Equal

Which is a prime mover during the hex bar Romanian deadlift (RDL)?

Erector spinae

Rectus abdominis

Biceps femoris

What is one advantage of using a hex bar? 

Deadlifts can be performed with a variety of stance widths

Reduction in potential stress on wrist, arms, and shoulders

Higher demand on the knees with some deadlift variations

How should the feet be placed in the starting position of the hex bar RDL?

Shoulder-width apart

Toes slightly internally rotated

Hip-width apart

What is the recommended approximate degree of knee flexion throughout the movement? 

5 degrees

10 degrees

20 degrees

What is the proper correction if an athlete shifts their hips while performing the hex bar deadlift? 

Reduce the load being used

Keep the weight at the heels

Widen the stance of the feet

 What is the recommended tempo for the eccentric phase? 

1 second

3 seconds

5 seconds

How should the accent phase be initiated?

Elbow flexion

Shoulder elevation

Hip extension

Which breathing pattern is recommend? 

Exhale during the ascent

Inhale during the ascent

Perform a Valsalva maneuver