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 MovementSMR, Stretching, Corrective Exercise, Activation, Foundational Movement, CNS PrepCNS Prep, Corrective Exercise, Activation, Stretching, Foundational Movement, SMRCorrective Exercise, CNS Prep, Activation, Stretching, SMR, Foundational Movement2. What is the global goal of the dynamic warm up?Prepare the body for optimal performanceReduce risk of training related injuriesImprove weak and/or painful movementsAll of the above3. 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 techniqueThe global foam rolling techniqueThe oscillatory techniqueNone of the above4. 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.TrueFalse5. The pillar complex consists of the following regions.The hipsThe coreThe shouldersAll of the above6. 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 stretchingReciprocal inhibitionPassive static stretchingLoaded stretching7. The #1 stretching mistake that is made that jeopardizes postural integrityAchieving a stretch stimulus via positional masteryAchieving a stretch stimulus via pillar controlAchieving a stretch stimulus via co-contractions around shoulders and hipsAchieving a stretch stimulus via compensation patterns8. Successful corrective exercise results can be quantified with the following.StabilitySequencingSmoothnessAll of the above9. The most effective programming strategy for corrective exercises to improve motor learning and new motor skill acquisition.Block based practiceStrategic set and rep schemesAddition of external loadingNone of the above10. The motor control gap can be defined asActive range of motion – passive range of motionPassive range of motion – active range of motionActive assisted range of motion – active range of motionPassive range of motion – active assisted range of motion11. 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 movementPhase 6 – CNS StimulationPhase 5 – Foundational Movement Pattern PrepPhase 4 - ActivationPhase 2 – Bi-Phasic Stretching12. 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 developmentLong term strength developmentNormalized developmental sequencingAll of the above13. Central nervous system stimulation and the post activation potentiation phenomenon can be achieved through these two major mechanismsMechanical tension via maximal loadingNeurological efficiency via maximal velocityBoth A and BNone of the above14. The 6-phase dynamic warm up should take how long to complete no matter the athlete/client presentation?3-5 minutes6-16 minutes17-22 minutes30-45 minutes15. 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/clientParasympathetic blockCorrective blockStimulation blockAll of the above16. The two key mechanical criteria in which effective and efficient movement screens are based off of in a split second yes or no decisionNeutral spinal positionNo asymmetrical rotary forces at any aspect of bodyPresence of painA and B17. A client presenting with soft tissue dorsiflexion range of motion deficits at the ankle will respond most favorably to which type of active movement modalityFoam rolling of the lower legSelf-mobilization of talo-crural jointBanded ankle distractionNone of the above18. The most foundational hip hinge pattern consists ofThe bottom up hinge AKA barbell deadliftThe top down hinge AKA the RDLThe trap bar deadliftAll of the above19. The three specific levels of the “lunge” foundational movement pattern consist ofThe split squatThe lungeTrue single leg trainingAll of the above20. Balance assessments with visual field manipulation are completed in the following positions to differentiate hip instability from ankle instability deficitsHalf kneelingTall kneelingSingle leg standingA and C21. The first “lunge” pattern variation introduced to athletes or clients that involves a double closed kinematic chain is theReverse lungeSplit squatPistol squatSingle leg RDL22. The most mobile ball and socket joint in the human body is theGleno-humeral jointScapulo-thoracic jointAcromio-clavicular jointSterno-costal joint23. An example exercise of the most foundational pushing pattern is thePush upBarbell bench pressDumbbell bench pressAll of the above24. This assessment is used to determine optimal humeral carrying angles and represents true shoulder joint centrationThe hip quadrant testThe shoulder scour testThomas testOber’s test25. True or false: The barbell bench press and the barbell overhead press are mandatory parts of pain-free performance programmingTrueFalse26. 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 training2:13:14:11:127. This pulling pattern has the ability to be trained with a neutral shoulder joint position, or even moved into external rotation upon concentric pullThe rowThe wide grip pull upThe neutral grip pull upAll of the above28. Gold standard loaded carry performance for a 200 pound client for 30 seconds of carry in terms of external loading in hands is200 pounds400 pounds100 pounds300 pounds29. This neurological phenomenon involves maximizing ground contacts in order to transfer tension and torque up chain for increased stabilityMaximal gripIrradiationPost activation potentiationNone of the above30. 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.TrueFalseTime is Up!Time's up
