Initial Assessment Test

By Nick
February 19, 2019August 24, 2021
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1. Which is the correct order of the 6-phase dynamic warm up sequence from beginning to end of a pre-training routine?

Stretching, SMR, Corrective Exercise, Activation, CNS Prep, Foundational Movement

SMR, Stretching, Corrective Exercise, Activation, Foundational Movement, CNS Prep

CNS Prep, Corrective Exercise, Activation, Stretching, Foundational Movement, SMR

Corrective Exercise, CNS Prep, Activation, Stretching, SMR, Foundational Movement

2. What is the global goal of the dynamic warm up?

Prepare the body for optimal performance

Reduce risk of training related injuries

Improve weak and/or painful movements

All of the above

3. This soft tissue foam rolling technique involves small micro movements of 1-2 inches of the foam roller moving under the body in order to reduce neurological tone in the tissues.

The neurological trigger point technique

The global foam rolling technique

The oscillatory technique

None of the above

True or False: Common areas to address with foam rolling and soft tissue work should be prioritized around posturally shortened anterior chain primary moving musculature.

True

False

The pillar complex consists of the following regions.

The hips

The core

The shoulders

All of the above

This stretching protocol involves a dynamic agonist-antagonist contraction moving through end ranges of motion that facilitates and inhibits key musculature around a joint simultaneously.

Bi-phasic stretching

Reciprocal inhibition

Passive static stretching

Loaded stretching

7. The #1 stretching mistake that is made that jeopardizes postural integrity

Achieving a stretch stimulus via positional mastery

Achieving a stretch stimulus via pillar control

Achieving a stretch stimulus via co-contractions around shoulders and hips

Achieving a stretch stimulus via compensation patterns

8. Successful corrective exercise results can be quantified with the following.

Stability

Sequencing

Smoothness

All of the above

9. The most effective programming strategy for corrective exercises to improve motor learning and new motor skill acquisition.

Block based practice

Strategic set and rep schemes

Addition of external loading

None of the above

10. The motor control gap can be defined as

Active range of motion – passive range of motion

Passive range of motion – active range of motion

Active assisted range of motion – active range of motion

Passive range of motion – active assisted range of motion

11. The goal of this phase of the dynamic warm up sequence is to enhance proximal stability and control to yield maximal internal tension and force production for distal dynamic movement

Phase 6 – CNS Stimulation

Phase 5 – Foundational Movement Pattern Prep

Phase 4 - Activation

Phase 2 – Bi-Phasic Stretching

12. What specific characteristic(s) differentiate the foundational squat, hinge, lunge, push, pull and carry movement patterns from fundamental human movements such as rotation?

Long term skill development

Long term strength development

Normalized developmental sequencing

All of the above

13. Central nervous system stimulation and the post activation potentiation phenomenon can be achieved through these two major mechanisms

Mechanical tension via maximal loading

Neurological efficiency via maximal velocity

Both A and B

None of the above

14. The 6-phase dynamic warm up should take how long to complete no matter the athlete/client presentation?

3-5 minutes

6-16 minutes

17-22 minutes

30-45 minutes

15. This specific focused block of the 6-phase dynamic warm up sequence has a mobility emphasis and is more classically used with a more chronically painful or dysfunctional athlete/client

Parasympathetic block

Corrective block

Stimulation block

All of the above

16. The two key mechanical criteria in which effective and efficient movement screens are based off of in a split second yes or no decision

Neutral spinal position

No asymmetrical rotary forces at any aspect of body

Presence of pain

A and B

17. A client presenting with soft tissue dorsiflexion range of motion deficits at the ankle will respond most favorably to which type of active movement modality

Foam rolling of the lower leg

Self-mobilization of talo-crural joint

Banded ankle distraction

None of the above

18. The most foundational hip hinge pattern consists of

The bottom up hinge AKA barbell deadlift

The top down hinge AKA the RDL

The trap bar deadlift

All of the above

19. The three specific levels of the “lunge” foundational movement pattern consist of

The split squat

The lunge

True single leg training

All of the above

20. Balance assessments with visual field manipulation are completed in the following positions to differentiate hip instability from ankle instability deficits

Half kneeling

Tall kneeling

Single leg standing

A and C

21. The first “lunge” pattern variation introduced to athletes or clients that involves a double closed kinematic chain is the

Reverse lunge

Split squat

Pistol squat

Single leg RDL

22. The most mobile ball and socket joint in the human body is the

Gleno-humeral joint

Scapulo-thoracic joint

Acromio-clavicular joint

Sterno-costal joint

23.

An example exercise of the most foundational pushing pattern is the

Push up

Barbell bench press

Dumbbell bench press

All of the above

24. This assessment is used to determine optimal humeral carrying angles and represents true shoulder joint centration

The hip quadrant test

The shoulder scour test

Thomas test

Ober’s test

25. True or false: The barbell bench press and the barbell overhead press are mandatory parts of pain-free performance programming

True

False

26. The pain-free shoulder training ratio states that you should do this amount of pulling compared to pushing in terms of total reps during a week’s time or over a duration or block of training

2:1

3:1

4:1

1:1

27. This pulling pattern has the ability to be trained with a neutral shoulder joint position, or even moved into external rotation upon concentric pull

The row

The wide grip pull up

The neutral grip pull up

All of the above

28. Gold standard loaded carry performance for a 200 pound client for 30 seconds of carry in terms of external loading in hands is

200 pounds

400 pounds

100 pounds

300 pounds

29. This neurological phenomenon involves maximizing ground contacts in order to transfer tension and torque up chain for increased stability

Maximal grip

Irradiation

Post activation potentiation

None of the above

30. True or false: Pain-free performance programming is dependent on training all foundational movement patterns with long term strength development, never neglecting any one pattern.

True

False

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