EXSC Part 2

A well-organized gym setting with older adults engaging in balance exercises, emphasizing fall prevention and resistance training. Bright, inviting atmosphere with fitness equipment and supportive instructors.

EXSC Part 2: Fall Prevention and Wellness Quiz

Test your knowledge on fall prevention, exercise for older adults, and the principles of resistance training with our comprehensive quiz. This quiz covers various aspects of health and fitness, specifically tailored for those interested in enhancing their understanding of exercise science.

Multiple choice and checkbox questions
50 questions covering key topics in exercise science
Ideal for students, health professionals, and fitness enthusiasts

50 Questions12 MinutesCreated by StayingActive2023

Exercises that provide the greatest challenge to an older adult’s balance should include which of the following during standing?

Narrowing of the base of support; minimizing upper limb support; practice controlled movements of the body’s center of mass

Movement of the center of mass; maximizing upper limb support; narrowing of the base of support

Stand with feet together or one leg; minimize use of their hands to assist balance; holding on to a chair whilst balancing on one leg

Minimizing upper limb support; narrowing base of the support; the body’s center of mass remains stationary at all times

Based on the most recent meta-analysis conducted by Sherington et al. (2016), how much time each week should older adults aim to complete balance exercises to reduce risk of falls?

20 minutes per week

~2 hours per week

~3 hours per week

40 minutes per week

Which of the following statements is correct based on meta-analyses conducted by Campbell and Robertson (2007):

Interventions should target multiple risk factors of falls to induce optimal falls reduction

Interventions only targeting a single risk factor of falls can reduce falls at a similar extent as interventions targeting multiple risk factors of falls

Interventions targeting multiple risk factors of falls are more effective in reducing falls relative to interventions only targeting a single risk factor of falls

Interventions only targeting a single risk factor of falls can reduce falls more than interventions targeting multiple risk factors of falls

Based on cumulative scientific evidence, exercise recommendations to prevent falls include:

Low-intensity balance challenge and progressive

Exercise volume should be at least 5 hours per week and include minimal challenge to balance

High-intensity balance challenge and exercise volume of at least 3 hours per week

The program should be progressive and should be at least 40 minutes per week

What are the five exercise programs cited within the ‘ESSA Position Statement on exercise and falls prevention in older people’ and Clemson et al. (2004) & (2012), which have shown to be effective in preventing falls:

Tai Chi; Stepping On Program; The Otago Exercise Program; Group-based balance and strengthening exercise; LiFE

Tai Chi; Group-based balance and strengthening exercise; Yoga; The Otago Exercise Program; LiFE

Yoga; Stepping On Program; Group-based balance and strengthening exercise; LiFE; Body Attack

LiFE program; Tai Chi; Stepping On Program; Group-based balance and strengthening exercise; Yoga

What are the identified key components of strength training that translate to improved balance and reduced falls:

Delivered at moderate- or high-intensity; focus on lower-extremity and postural muscles; minimal upper extremity support

Delivered at moderate- or high-intensity; focus on upper-extremity and postural muscles; minimal upper-extremity support

Delivered at low-intensity; focus on upper-extremity and postural muscles; maximal upper-extremity support

Maximal upper extremity support; a focus on lower-extremity and postural muscles; delivered at moderate- or high-intensity

A fall risk assessment:

Notifies all key staff of a client’s fall risk

Reduces potential of serious harm or even death through screening

Promotes implementation of appropriate interventions based on need

All are correct

Static stretching refers to which of the following?

Utilizes the ‘hold-relax’ technique

Active muscle must be bounced

Stretched to the point of mild discomfort and held for a period of seconds

Involves a gradual transition from one body position to another

Which of the following is considered a direct health benefit of flexibility?

Reduction of cholesterol

Maintaining optimal postural stability

Prevention of osteoporosis

All are correct

Which of the following flexibility exercise prescription is currently recommended by ACSM?

Stretch major muscle-tendon units to the point of mild discomfort for 15-45 seconds (45s of total stretching time for each flexibility exercise), for at least 1 day/week

Stretch major muscle-tendon units to the point of mild discomfort for 5-45 seconds (3 minutes of total stretching time for each flexibility exercise), for at least 1 day/week

Stretch major muscle-tendon units to the point of mild discomfort for 10-30 seconds (60s of total stretching time for each flexibility exercise), for at least 2-3 days/week

Stretch major muscle-tendon units to the point of mild discomfort for 30-45 seconds (6 minutes of total stretching time for each flexibility exercise), for at least 1 day/week

A client’s resistance-training regimen involves performing four sets of each exercise, with each set containing four repetitions at 80% 1RM. This training volume BEST addresses which training goal?

Muscular strength

Muscular endurance

General muscle fitness

All are correct

Which of the following is not a neural adaptation to resistance training?

Inhibition of the protective mechanism of the muscle

Alterations in agonist-antagonist co-activation

Cross-transfer

Decreased neural drive to the muscle

A bigger interpolated twitch reflects which of the following?

A smaller muscle deactivation

A greater reflex response

A greater muscle voluntary activation

More muscle fibers can still be activated voluntarily

Which of the following resistance exercise prescription is currently recommended by ACSM?

Intensity recommended is 60-70% of the 1RM (moderate to hard intensity) for novice to intermediate exercisers to improve strength

2-4 sets are recommended for most adults to improve strength and power

All are correct

Resistance exercises involving each major muscle group are recommended

The following refers to cross-transfer adaptation to resistance training?

Reduced co-activation of antagonist muscle

Increase in reflex response of the limb on the opposite side

Increase in maximal voluntary contraction

Strength training of one limb increasing the strength of the contralateral limb

Which ‘measurement of error’ reflects both the average magnitude and direction of error over a given number of trials?

Radial error

Constant error

Absolute error

Variable error

The motor fitness component that is represented by the time between the presentation of a stimulus and initial activation of the appropriate muscle groups is which of the following:

Coordination

Balance

Agility

Reaction time

The time between the first indication of electrical activity and initiation of a movement is known as:

Premotor time or Premotor reaction time

Motor time or Motor reaction time

Reception time

Fractionated reaction time

Which is not true of performance outcome measures?

Measures indicate the result of performing a motor skill

How far a person walked is based on the outcome of the person’s performance

Measures do not provide information about the activity of the muscles involved in the action

Measures tell us about the behavior of the limbs or body

Performance production measures tell us:

How the limbs or joints are acting when a skill is performed

How the muscular system is operating

How the nervous system is functioning

All are correct

An example of a “Choice Reaction Time” situation would be:

A car approaching an intersection with a traffic signal

A sprinter in track starting a race

All are correct

A swimmer in a starting board beginning a race

Which statement best describes ‘total response time?

Total response time is the interval of time between the stimulus of a movement and movement completion

Total reaction time includes any movement related to the action

Total reaction time is a measure indicating how long it takes a person to prepare and initiate

Total reaction time includes the premotor reaction time and motor reaction time

Which of the following is NOT a characteristic of improvements in motor learning?

Persistent improvement over time

Stability of performance

Adaptability

Increased variability

Which of the following implies that a skill has been learned?

Retention

Increased errors during practice

Improved performance during practice

Decreased errors during practice

What is the name given to the levelling out of increases in performance?

Inhibited performance

Negatively accelerated curve

Performance plateau

Negative transfer

Which term describes what occurs when skills in one context facilitate the learning of a different skill?

No transfer

Positive transfer

Neutral transfer

Negative transfer

Which term describes a situation when an overly easy skill is learned quickly and leaves little room for further improvement?

Floor effect

Ceiling effect

Negative effect

Stroop effect

Which of the following is NOT a possible reason for a performance plateau?

Bilateral deficit

Subtle changes that are difficult to detect

Fatigue

Inappropriate training

When a motor skill learned by one limb is transferred to the contralateral limb, it is referred to as

Bilateral transfer

Unilateral transfer

Unimanual transfer

Bimanual transfer

According to the Fitts and Posner model of learning, a learner has reached this stage when the skill becomes automatic and the performer gives little thought to the movement itself.

Autonomous stage

Verbal-cognitive stage

Associative stage

Fixation stage

According to Gentile’s two-stage model of learning, a beginner is in which stage?

Idea of movement stage

Diversification stage

Fixation stage

Associative stage

As learners progress through learning stages, how does their interpretation of information change?

Processed faster and less accurately

Processed slower and less accurately

Processed faster and more accurately

Processed slower and more accurately

Which of the following time ranges represents the estimate for the length of time information can be stored in working memory?

20 to 30 minutes

1 to 3 seconds

1 to 3 minutes

20 to 30 seconds

Which of the following best describes the inverted-U principle?

High arousal is best for experts

There can never be too little arousal

Too much or too little arousal is detrimental to performance

Low arousal is best for novices

The delay in responding to the second of two closely spaced stimuli is called

Fitts’ Law

The Stroop Effect

The psychological refractory period (PRP)

Hick’s Law

Selectivity of attention refers to

The management and allocation of limitations in our ability to attend to tasks or activities

Selecting some things for attention while ignoring others

Being ready to respond; related to the sensitivity of attention to stimuli

Which form of learning occurs when learners learn through direct instruction on how to perform the skill?

Cognitive learning

Explicit learning

Implicit learning

Focus learning

Implicit learning occurs when learners learn skill through

Prescriptive feedback about errors in performance and how to correct those errors

Direct instruction on how to perform the skill

Specific verbal instruction and demonstration on the skill

Practice tasks without direct instruction on how to complete those tasks

Which type of skill tends to be more resistant to forgetting once stored in long-term memory?

Discrete motor skills

Continuous motor skills

Discontinuous motor skills

Serial motor skills

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EXSC Part 2

EXSC Part 2: Fall Prevention and Wellness Quiz

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