In what plane of movement do shoulder horizontal adduction and abduction occur? Select one:
a. Frontal
b. Sagittal
c. Dorsal
d. Transverse
Transverse - Horizontal is the KEY word here. If it’s horizontal abduction/adduction, think transverse. If it’s not horizontal and just abduction/adduction, think Frontal. Examples: Chest fly, reverse fly
Which type of training would most likely lead to increased levels of testosterone, insulin-like growth factors, and growth hormone? Select one:
a. Overload training that is of low intensity with prolonged rest periods
b. Overload training that is of a high intensity with limited rest periods c. Overload training that is of a low intensity with limited rest periods d. Overload training that is of a high intensity with prolonged rest periods
b. Overload training that is of a high intensity with limited rest periods
Heavy, intense resistance training with short rest (30-60s) creates the greatest acute hormonal response.
Long rest periods reduces metabolic stress and does not cause hormonal spikes.
Low intensity won’t stress the system enough
Which subsystem provides both frontal plane mobility and stabilization of the lumbo-pelvic-hip complex (LPHC)?
Answer: b. Lateral subsystem - known to provide FRONTAL plane stability (think moving side to side)
Deep Longitudinal Subsytem - FORCE transmission along the POSTERIOR chain, think about deadlifting as you hinge + pull, your hamstrings + glutes generate force but that force is transmitted through the thoraclumbar fascia into the erector spinae allowing you to keep a rigid spine
Anterior Oblique Subsystem - Rotation and stablization of the TRANSVERSE plane. Think swinging or throwing like a soccer kick.
Posterior Oblique Subsystem - Works in the TRANSVERSE plane and its function is cross body force transfer. Think backside because of posterior. Links the lats on one side w the glutes on the opposite side through the thoracolumbar fascia. Think running, walking, rotating in the sense of rotational medicine ball throw or running as the right leg steps forward the left lat + right glute max contract together to stabilize and propel
MUSCLES OF THE SUBSYSTEMS
Lateral Subsystem
Deep Longitudinal Subsystem
Anterior Oblique Subsystem
Posterior Oblique Subsystem
Lateral Subsystem - gluteus medius, tensor fasciae latae (TFL), adductors, and contralateral quadratus lumborum (QL) (LATERAL = SIDE OF BODY)
Deep Longitudinal Subsystem - erector spinae, thoracolumbar fascia, sacrotuberous ligament, biceps femoris
Anterior Oblique Subsystem - internal/external obliques, adductors (inner thigh muscles), hip external rotators
Posterior Oblique Subsystem - latissimus dorsi, gluteus maximus, thoracolumbar fascia
Mnemonic:
DLS = “Deep Back Line” → Peroneals → Hamstrings → Erectors.
LS = “Lateral Side” → Glute med + Adductors stabilize pelvis.
AOS = “Abs + Adductors” → Front sling for rotation.
POS = “Posterior Sling” → Lat + Glute cross-body.
Which muscles are typically underactive when the feet turn out? Select one:
a. Abdominals
b. Anterior and posterior tibialis
c. Adductor complex
d. Upper trapezius
Answer: b. Anterior and posterior tibialis - help keep the foot aligned and control pronation/supination. When they’re underactive, the feet drift outward during squats or gait.
Abdominals and upper traps do not have anything to do with the lower body.
Adductor complex is underactive when it pertains to knee valgus (knees caving in), not feet turning out. And the compensation in question is about the ankle/foot, not hip adduction.
For which movement impairment would you see the knees bow outward?
Knee varus
Five kinetic chain checkpoints
Feet and ankles, knees, LPHC, shoulders, and head and neck
A client is performing the multiplanar step-up, balance, curl to overhead press exercise. During the movement, their low-back arches. Which muscles are potentially overactive and underactive?
a. Overactive upper trapezius and underactive lower trapezius
b. Overactive latissimus dorsi and underactive abdominals
c. Overactive hip adductors and underactive gluteus medius
d. Overactive core stabilizers and underactive hip flexors
b. Overactive latissimus dorsi and underactive abdominals
a. Overactive upper trapezius / underactive lower trapezius - This relates to scapular elevation/dysfunction, not lumbar arching.
c. Overactive hip adductors / underactive gluteus medius- This relates to knee valgus (knees caving in), not low-back arch.
d. Overactive core stabilizers / underactive hip flexors -Doesn’t make sense — core stabilizers being “overactive” would prevent arching, not cause it.
What are the overactive and underactive muscles for low back arching?
Overactive: hip flexors, erector spinae, latissimus dorsi
Underactive: gluteus maximus, hamstrings, intrinsic core stabilizers (abdominals)
Think about it! When your low back arches, the overactive muscles are pulling the pelvis and spine into extension and the underactive muscles are not stablizing the core to keep the pelvis neutral.
Which of the following statements would be accurate with regard to muscle force and velocity during an eccentric muscle action?
Select one:
a.
As the contraction velocity decreases, the ability to develop force increases.
b.
As the contraction velocity increases, the ability to develop force also increases.
c.
As the contraction velocity decreases, the force remains constant.
d.
As the contraction velocity increases, the ability to develop force decreases.
b. As the contraction velocity increases, the ability to develop force also increases. This is because in an eccentric muscle action, the muscle LENGTHENS under tension meaning that as the velocity of the lengthening increases, the muscles can resist with a greater force.
For CONCENTRIC, it’s INVERSE. So as velocity increases, force decreases.
What type of muscle action would expend the highest amount of energy at a fixed resistance level over a comparable duration?
Select one:
a.
Isometric
b.
Eccentric
c.
Isotonic
d.
Concentric
Answer: d. Concentric
Concentric action = muscle shortens under tension (e.g., lifting the weight in a biceps curl). This requires the highest ATP/energy cost because cross-bridges must actively detach and reattach quickly to shorten the muscle. At a fixed resistance and over the same duration, concentric work is the most metabolically demanding. CONCENTRIC USES THE MOST ENERGY.
Eccentric action = muscle lengthens under tension (e.g., lowering the weight). Surprisingly, this uses the least energy because passive elastic components and fewer cross-bridges are needed to resist the load. THAT’S WHY YOU CAN LOWER MORE WEIGHT THAN YOU CAN LIFT/
Isometric action = muscle length stays the same (e.g., holding a plank).
Energy cost is moderate—higher than eccentric, but lower than concentric—since cross-bridges are engaged but not cycling as rapidly.
Isotonic = a general term meaning “constant tension” (includes both concentric and eccentric).
It’s not specific enough here, so it’s not the best answer.
Which muscles may be overactive with knee valgus during the overhead squat?
a.
Upper trapezius
b.
Tensor fascia latae and adductor complex
c.
Gluteus maximus and medius
d.
Hip flexors
b. Tensor fascia latae and adductor complex
BECAUSE with knee valgus, the overactive (tight) muscles pull the knees inward and the adductor complex (INNER THIGH) and TFL contributes to internal rotation and adduction at the hip.
Answer is NOT hip flexors because it is the overactive muscle for stuff like excessive forward lean but it is NOT the main culprit for KNEE VALGUS
Contraction of the hamstring and rectus abdominis muscles create what motion of the pelvis in the sagittal plane?
Select one:
a.
Lateral pelvic tilt
b.
Posterior pelvic tilt
c.
Medial pelvic tilt
d.
Anterior pelvic tilt
b. Posterior pelvic tilt
Because it’s in the sagittal plane, it has to either be Posterior or anterior pelvic tilt. It’s posterior because hamstrings are apart of the POSTERIOR chain!
If it said FRONTAL plane, it would probably be Lateral pelvic tilt because frontal is associated with adduction/abduction, side to side motion.
Which hip muscle helps maintain a level pelvis in the frontal plane?
Select one:
a.
Erector spinae
b.
Hip flexor
c.
Gluteus maximus
d.
Gluteus medius
Gluteus medius
Erector spinae and hip flexors work in the SAGITTAL plane.
Gluteus maximus is a powerful hip extensor / external rotator BUT is not the main stabilizer for frontal plane pelvic control.
Which type of muscle contraction/action produces force through muscle fiber shortening?
Select one:
a.
Eccentric action
b.
Concentric action
c.
Isokinetic action
d.
Isometric action
Concentric action
REMEMBER: Eccentric LENGTHENS the muscle fiber under tension. Concentric SHORTENS to produce force such as biceps shorten to flex the elbow (muscle is not as stretched)
What is the concept used to describe the action of muscles that have the ability to contract automatically in anticipation of movement?
Select one:
a.
Feed-forward
b.
Synergist function
c.
Feedback
d.
Antagonist function
Feed-forward
Which joints are most associated with human movement?
Select one:
a.
Saddle
b.
Nonsynovial
c.
Synovial
d.
Nonaxial
Synovial - Examples: shoulder, hip, knee, elbow, wrist, ankle. If the question is about movement, synovial is almost always the answer.
Why not the others:
a. Saddle → This is a type of synovial joint (e.g., thumb CMC joint), but the question asks broadly which joints are most associated with movement.
b. Nonsynovial → These joints (like sutures in the skull) allow little to no movement.
d. Nonaxial → This describes a movement pattern (gliding joints, like carpals), not the overall category most associated with movement.
What is the fibrous tissue that connects bone to bone?
Select one:
a.
Ligament
b.
Collagen
c.
Tendon
d.
Elastin
Ligament - connects BONE to BONE
Tendon connects MUSCLE to BONE
Which muscles are typically underactive in association with upper crossed syndrome?
Select one:
a.
Abdominals
b.
Lower trapezius
c.
Upper trapezius
d.
Hip flexors
Lower trapezius
It says UNDERACTIVE. Read carefully.
Can eliminate hip flexors and abdominals as that is more relevant for LOWER BODY CROSSED SYNDROME.
Upper trapezius is OVERactive.
Which muscle would be considered underactive, leading to the excessive forward trunk lean during the overhead squat assessment?
Select one:
a.
Rectus abdominis
b.
Hip flexor complex
c.
Gastrocnemius and soleus
d.
Gluteus maximus
Gluteus maximus !!
For EXCESSIVE FORWARD TRUNK LEAN during the overhead squat assessment:
OVERACTIVE (tight) muscles: Hip flexor complex (iliopsoas, rectus femoris, TFL), Gastrocnemius and soleus, Abdominals (rectus abdominis)
UNDERACTIVE (weak) muscles:
Gluteus maximus (primary hip extensor), Erector spinae (spinal extensors)
How is lower crossed syndrome characterized?
Select one:
a.
Anterior pelvic tilt and excessive lordosis of the lumbar spine
b.
Flat feet, knee valgus, and internally rotated and adducted hips
c.
Posterior pelvic tilt and excessive lordosis of the lumbar spine
d.
Anterior pelvic tilt and excessive kyphosis of the lumbar spine
Anterior pelvic tilt and excessive lordosis of the lumbar spine
Scoliosis refers to deviations of the spine in which plane of motion?
Select one:
a.
Sagittal plane
b.
Frontal plane
c.
Horizontal plane
d.
Transverse plane
FRONTAL PLANE
Scoliosis is defined as a lateral curvature of the spine, which is a deviation in the frontal plane. Think about it! Scoliosis has a side to side curve when viewed from behind AND frontal is side to side. It would NOT be transverse as transverse is more associated with rotational movements!
Why not the others:
a. Sagittal plane → Deviations here would be lordosis (excessive lumbar curve) or kyphosis (excessive thoracic curve).
c. Horizontal plane → Refers to rotational movements, not the primary definition of scoliosis.
d. Transverse plane → Same as above; scoliosis may include rotation, but it’s not the defining feature.
What type of muscle contraction occurs between landing and jumping during plyometric training?
Select one:
a.
Isokinetic
b.
Isometric
c.
Concentric
d.
Eccentric
Isometric
BECAUSE it’s in BETWEEN the landing (eccentric) and jumping (concentric) phase.
What is the physical action in the body during the eccentric phase of the stretch-shortening cycle?
Select one:
a.
Stretching of the antagonist muscle
b.
Stretching of the agonist muscle
c.
Transitioning of forces
d.
Shortening of the agonist muscle
Stretching of the agonist muscle
BECAUSE in the eccentric phase, the agonist muscle LENGTHENS (stretches) and remember based on the concept where when the agonist is active, the antagonist is relaxed!!
