EXSC Part 2
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
Which of the following reflex bypasses the muscle spindles:
Stretch reflex
Hoffman reflex
Knee jerk reflex
Jendrasik reflex
Which of the following are contributing factors to an older adult’s risk of falls?
All are correct
Impaired vision
Home hazards
Medications
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
The following are considered consequences of falls:
Reduced confidence
Reduced independence
Hip fracture
All are correct
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
PNF (proprioceptive neuromuscular facilitation) uses the following?
Static stretch phase
Relaxation phase
All are correct
Isometric contraction
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
For flexibility to be increased, the muscles must:
Be held beyond normal length
All are correct
Be stretched frequently
Be held for adequate amount of time
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
Which value measures the standard deviation of a group of error scores?
Coordination
Variable error
Constant error
Absolute error
Which of the following is NOT a motor skill classification of ability?
Psychomotor
Physical proficiency
Coordination
Psychological
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 of the following are included in the performance outcome measures category?
Measures of time
All are correct
Measures of error
Magnitude of response
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
What name is given to memory of personally experienced events and the time they occurred?
Procedural
Semantic
Episodic
Buffer
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
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