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Athletic Abs Athletic Abs CORRESPONDENCE EDUCATION PROGRAM # 2013-69 This course will expire on December 31, 2014. After that date no credit will be awarded for this program. How to Complete this Program Thank you for choosing an Exercise ETC correspondence program for your continuing education needs. To earn your CECs/CEUs you will need to read the enclosed book. After you have completed the book, take the test that is included with your program. Remember to choose the best or most correct answer. Now Available: Instant Grading! When you are ready to submit your test please go to our website at: www.exerciseetc.com On the left side of your screen you will see a blue, vertical bar with a list of options; click on “Administration” and then click “Correspondence Course Answer Sheets.” Choose the title of the test that you are completing and then simply follow all instructions to submit your test. Remember to complete all fields prior to submitting your test. Once you submit your answers your purchase will be verified and your test will be corrected instantly; if you score at least 70% you will be able to print your CE certificate immediately. (If you have less than 70% correct, you will need to take test over again in order to qualify for the CECs/CEUs.) If we are unable to verify your purchase you will receive a message requesting that you call our office for instructions. VERY IMPORTANT: Please make sure you have access to a working printer when you submit your test as your CE Certificate must be printed before you close out your testing session. Good luck! If you have any questions or comments, please feel free to call us any time at 1-800-244-1344 or e-mail us at: [email protected] © 2005 by Exercise ETC Inc. All rights reserved. 2 LEARNING OBJECTIVES After reading Athletic Abs, the participant will be able to: 1. Identify where the core of the body is located. 2. Identify which muscles are considered core muscles. 3. Define and explain kinesthetic awareness. 4. Explain why it is important to train the abdominal muscles for both strength and endurance. 5. Explain why it is important to train opposing muscle groups. 6. Explain how to use the contract/relax technique to stretch an agonist muscle. 7. Identify which type of training burns more calories. 8. Design an interval training program for someone who is not aerobically conditioned. 9. Explain how to change interval programs using pyramids, speed bursts and speed play. 10. Explain the correct form for performing crunches. 11. Explain the correct form for training the oblique muscles. 12. Explain how to increase the intensity of abdominal exercises. 13. Define and explain what is meant by neutral spine. 14. Explain why it is important to establish a strength balance between the abs and the lower back. 15. Explain the correct form for performing lower-back exercises. © 2005 by Exercise ETC Inc. All rights reserved. 3 16. Identify which stretches to perform after completing back exercises. 17. Explain the correct form for performing squats and lunges. 18. Identify the muscle groups in the legs and hips that must be strengthened in order to develop core strength. 19. Recommend several exercises to use to help enhance body awareness. 20. Explain how standing exercises work the core muscles. 21. Explain the correct form to use to perform several standing exercises. 22. Explain how plyometric training works. 23. Explain how to perform several plyometric exercises both with and without a medicine ball. 24. Explain how to perform several core strengthening exercises in water. 25. Explain how to perform several core exercises on a stability ball. 1-800-244-1344 www.exerciseetc.com © 2005 by Exercise ETC Inc. All rights reserved. 4 CEC/CEU TEST FOR: Athletic Abs Please choose the best answer. Put all answers on the answer sheet. 1. When designing fitness 4. Strengthening the core helps programs, the fitness component increase quickness and speed in most often omitted is: sports because: a. Flexibility a. The core acts as a power b. Cardio Respiratory chain between the arms c. Endurance and the legs d. Strength b. Movement begins from the core so a strong core 2. The _____ is/are considered by enhances performance athletes and martial artists as the c. A strong core stabilizes power center of the body. movement and increases a. Hamstring muscles body control b. Quadriceps muscles d. All of the above are true c. Core or midsection muscles 5. Kinesthetic awareness can best d. Rectus abdominus muscle be described as: a. Keeping the mind 3. Which of the following muscles focused when doing is not considered a core muscle? abdominal training a. The erector spinae b. Lowering the center of b. The transverse abdominus gravity to execute a c. The trapezius movement d. The internal obliques c. Visualization of a move before executing it d. Being aware of the position of the body in space as movement occurs © 2005 by Exercise ETC Inc. All rights reserved. 5 6. Which of the following is not a 9. It is important to train the posture, or inner core muscle? abdominal muscles for both a. Erector spinae strength and endurance because: b. Gluteus maximus a. More crunches can be c. Rectus femoris performed and crunches d. Diaphram are some of the best exercises for the ab 7. Which of the following muscles statements is true regarding b. Strong ab muscles help training the abdominal muscles? protect the internal organs a. When executing a crunch, c. The ab muscles maintain type ll fibers are recruited posture, and strength and first, then type l endurance in these b. When executing a crunch, muscles helps protect the type l fibers are recruited back from injury first, then type ll d. Ab muscles that have c. When executing a crunch, both strength and type ll fibers are recruited endurance helps the first because they are the abdominal area look endurance fibers better d. When executing a crunch, type l fibers are recruited 10. Which of the following is the first because they are the best type of training to use to fast-twitch fibers develop a powerful core? a. Plyometric training 8. Contracting a muscle and holding b. Supine ab crunches the contraction for 30 continuous c. Ab work on resistance seconds is known as: machines a. Muscular endurance d. Isometrically contracting b. Muscular power the abs for 30 seconds c. An isokinetic contraction d. An isotonic contraction 11. In order for a muscle fiber to contract fully it should be: a. Completely relaxed prior to contracting b. Pre-stretched to about 1.5 times its normal resting length c. Pre-stretched to about 1.2 times its normal resting length d. Partially contracted and held for 1.2 seconds before maximally contracting © 2005 by Exercise ETC Inc. All rights reserved. 6 12. Which of the following 14. Which of the following describes statements regarding the the correct form for the Bending relationship between strength and Bear Stretch? flexibility of the abdominal a. Stand with feet close muscles is true? together, keep knees a. Limited range crunches slightly bent and lean are recommended over forward slowly full range crunches to b. Stand with feet parallel prevent the rectus and shoulder width apart, abdominus muscle from keep knees slightly bent becoming inflexible and bend forward slowly b. Crunches performed with c. Stand with feet close the spine pressed down together, keep knees flat allows for greater straight and bend forward range of motion in the abs slowly c. In order to prevent d. Stand with feet parallel injuries to the back, and shoulder width apart, stretching the abdominal keep knees straight and muscles is not bend forward slowly recommended d. When the abdominal 15. Which of the following muscles are contracted, flexibility exercises is most the muscles of the lower appropriate for relaxing the and middle back should chest? be relaxed and flexible a. Childs pose b. Sun salutation 13. All of the following statements c. Tap and shake concerning the benefits of d. Bending bear stretching are true except: a. Stretching helps maintain 16. The recommended stretching joints technique to use to improve b. Stretching provides a flexibility and performance is a method for mentally combination of PNF stretching preparing for training and ______. c. Stretching improves a. Active integrated sports performance stretching d. Stretching improves b. Active interval stretching muscle length when c. Active isolation bouncing is used to stretching increase muscle tension d. Active localization stretching © 2005 by Exercise ETC Inc. All rights reserved. 7 17. When using the contract/relax 20. Stretches should be taken to the stretching technique, each phase point where ______ is felt in the is held for _____ seconds. muscle being stretched. a. Ten a. Slight pain b. Seven b. A pull c. Five c. Tension d. Three d. Tightness 18. Which of the following is the 21. When performing the Triceps correct contract/relax sequence to Stretch, the agonist muscle is the follow to perform the hip flexor _____ and the antagonist muscle stretch? is the _____. a. Contract the iliopsoas; a. Triceps; biceps relax and stretch the b. Trapezius; biceps iliopsoas; contract the c. Biceps; triceps gluteals; relax and stretch d. Triceps; trapezius the iliopsoas b. Stretch the iliopsoas; 22. “Contract the calf muscle and contract the iliopsoas; hold for three seconds; relax and contract the gluteals; stretch the calf muscle; contract relax the gluteals the tibilias anterior muscle and c. Contract the gluteals; hold for three seconds; relax and relax the gluteals; stretch stretch the calf muscle and hold the iliopsoas; contract the for three seconds” describes iliopsoas; relax and which of the following stretches? stretch the iliopsoas a.
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