Chapter 22 - Introduction to Exercise Modalities

Question 1

What are some benefits of kettlebell training?

Answer 1

• Enhanced athleticism, coordination, and balance
• Increased focus and stamina
• Increased oxygen uptake
• Increased total body training
• Increased core stability and muscle endurance
• Improved grip strength

Question 2

True or False:

If a client is having trouble completing a lift with a dumbbell, the best thing for the personal trainer to do in order to prevent injury is to take the weight away from the client.

Answer 2

False

The spotter should never take the weight away from the client unless they are in immediate danger of dropping or losing control of the weight. A proficient spotter provides just enough assistance for the client to successfully complete the lift.

Question 3

What is a benefit to using sandbags?

Answer 3

Sandbags are designed to be carried, lifted, thrown, and pulled and usually come with multiple handles making them very versatile.

Question 4

What are some benefits of fitness trackers such as Apple watches and Fitbit?

Answer 4

• Motivation
• Accountability
• Accuracy
• Medical purpose

Question 5

What are some ‘cons’ to using free weights as compared to other modalities?

Answer 5

• May require a spotter
• May be too difficult for beginning clients
• Require multiple weights to change intensity
• Potentially more dangerous if not used correctly
• Intimidating

Question 6

This inexpensive exercise modality is ideal for developing muscular strength and endurance for rehabilitative and fitness purposes.

Answer 6

Elastic Resistance

(Rubber Tubing and Bands)

Question 7

Choose the correct answer:

All of the following would be examples of “pros” of choosing free weights over machines except:

a. Can improve athletic performance
b. Can challenge core stabilization system
c. Allows individuals to move in multiple planes of motion
d. Keeps the individual in a fixed plane of motion

Answer 7

d. Keeps the individual in a fixed plane of motion

Keeping the individual in a fixed plane of motion and limiting excessive ranges of motion is a “pro” of choosing a machine over free weights.

Question 8

How should one select the position of the cable when setting up a cable machine for an exercise?

Answer 8

The cable should be positioned to offer resistance to match the muscles’ natural line of pull.

For example, when performing a tricep extension, the cable should be positioned to offer resistance in a vertical motion against the elbow extension.

Question 9

ViPRs are best used for what?

Answer 9

Multidirectional full-body exercises with minimal fixed external load.

Question 10

This training modality was developed by a Russian scientist who used it in the training of cosmonauts in an effort to decrease the loss of muscle and bone mass while in space.

Answer 10

Vibration training

Question 11

Strength training machines are good for what client?

Answer 11

Beginners

Machines offer a safer and effective alternative to free weights.

Question 12

What are some benefits to using suspension bodyweight trainers such as TRX?

Answer 12

• Increased core muscle activation
• Low compressive loads to the spine
• Increased balance
• Potential increase in caloric expenditure
• Increased flexibility and joint mobility

Question 13

Why is it difficult to accurately measure the amount of resistance when using an elastic tube?

Answer 13

The amount of tension at the beginning of a concentric contraction may vary greatly from the amount of tension at the end of the concentric contraction.

For example, the amount of tension at the beginning of a bicep curl would be less than the amount of tension at the end of the curl due to the elongation of the tube.

Question 14

What side of a BOSU ball should you perform a bodyweight squat on?

Answer 14

Dome side up

Standing on the flat side of a BOSU ball is not recommended by the manufacturer. The flat side should be up only if hands are going to be on it (such as using it for pushups or a plank).

Question 15

Training with a TRX Rip Trainer has shown to be beneficial in strengthening what?

Answer 15

• Core
• Balance
• Stability
• Power
• Coordination

Question 16

How many minutes of exercise is recommended weekly?

Answer 16

150 minutes (moderate intensity)

OR

75 minutes (vigorous)

Question 17

Choose the correct answer:

Common bodyweight exercises such as pull-ups, squats, and push-ups are examples of:

a. Closed-chain exercises
b. Open-chain exercises

Answer 17

a. Closed-chain exercises

Closed-chain exercises involve movements in which the distal extremities are in a constant fixed position and thus the force applied by an individual is not great enough to overcome the resistance. Examples would be the ground or an immovable object such as a pull-up bar.

Question 18

Fill in the blank:

BOSU is an acronym for ________.

Answer 18

Both Sides Up

Question 19

Fill in the blank:

Individuals should select a stability ball size with which they can comfortably sit on top of the ball with their knees bent at a ______ degree angle and feet flat.

Answer 19

90

Question 20

Fill in the blank:

When using a medicine ball, high-velocity movements will require a lighter ball, generally less than ______% of an individual’s body weight.

Answer 20

10

Question 21

Suspension bodyweight trainers are ideal for use in what phases of the OPT model?

Answer 21

1 and 2

Suspension is best used in phases 1 and 2 but can be integrated into any phase, especially when working core or balance while addressing possible muscle imbalances.

Question 22

True or False:

It is the client’s responsibility to check a resistance band for cracks or tears before exercise.

Answer 22

False

The trainer should check elastic bands before EVERY SESSION to ensure there are no cracks, rips, or excessive wear prior to use.

Question 23

What are some benefits of using nutritional apps?

Answer 23

• Meal planning
• Counting calories
• Reading and understanding food labels
• Tracking macronutrients
• Tracking nutritional content (such as sodium or fiber)
• Forming positive eating habits

Question 24

What are some instances when risk outweighs the reward in fitness?

Answer 24

• Never compromise form over function
• Always use caution when training on an unstable surface
• Recognize limitations of fitness apps

Question 25

Name **two ways** to increase the resistance of an elastic band.

Answer 25

* Select a thicker band * Use multiple bands together