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.

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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.

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.

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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. Supine iliopsoas stretch d. Contract the gluteals; b. Soleus stretch relax the gluteals; c. Sitting gastrocnemius contract the iliopsoas; stretch relax and stretch the d. Adductor stretch iliopsoas 23. The Supine Buttocks stretch is 19. Both the calf stretch and the used to stretch the _____. soleus stretch are performed with a. Iliopsoas the body in: b. Hamstrings a. A supine position c. Quadratus lumborum b. A lunge position d. Gluteals c. A seated position d. A prone position

© 2005 by Exercise ETC Inc. All rights reserved. 8 24. Performing a back stretch from a 27. Which of the following kneeling position (on hands and statements regarding interval knees) involves arching the back training and sustained activity is into a _____ position. true? a. Sun salutation a. Interval training must be b. Cat-stretch done on either a treadmill c. Bending bear or a stationary bike d. Child’s pose b. Sustained exercise works both the aerobic and 25. Which of the following type of anaerobic systems cardio activity is recommended c. Interval training works for optimum calorie burning? both the aerobic and a. Running on a treadmill anaerobic systems for 45 minutes d. Sustained activity burns b. Walking at a continuous more calories than moderate speed for 60 interval training minutes c. A 45 minute aerobic class 28. For someone who is just that intersperses high beginning an aerobic interval intensity work cycles program, it is recommended they with low intensity work train for _____ focusing on cycles increasing the _____ of their d. A 55 minute aerobic class work intervals that involves doing a. Six weeks; speed sustained low intensity b. Eight weeks; power work c. Four weeks; duration d. Three months; duration 26. Which of the following best describes aerobic interval 29. A guideline that could be used by training? a beginner to determine if their a. Riding a bike for 15 work interval is at an appropriate minutes then walking on pace would be: a treadmill for 15 minutes a. When the work is b. Running on a treadmill sufficiently hard to make for 20 seconds then breathing difficult walking for 40 seconds b. When the muscles and repeating for 20 become too fatigued to work/recovery cycles continue c. Running on a treadmill c. When it is not possible to for 15 minutes with no carry on a conversation incline then running for during the work interval 15 minutes with a 5% d. When the breathing incline reaches a huffing and d. Walking on a treadmill puffing stage but a for 30 minutes at a steady conversation is possible pace

© 2005 by Exercise ETC Inc. All rights reserved. 9 30. An aerobic interval training 33. Which of the following describes program should start with interval pyramids? _____. a. 30 sec. work interval; 30 a. A 15 minute warm up sec. recovery; 60 sec. b. A 5 minute warm up work interval; 60 sec. c. 5 minutes of stretching recovery; 90 sec. work d. 15 minutes of stretching interval; 90 sec. recovery; 120 sec work interval; 31. After completing a month of 120 sec. recovery aerobic interval training, the b. 30 sec. work interval; 30 participant should work out sec. recovery; 60 sec. _____ and increase the _____ of work interval; 30 sec. their work intervals. recovery; 90 sec. work a. Every other day; intensity interval; 30 sec. recovery; b. Every third day; intensity 120 sec. work interval; 30 c. Every day; duration sec. recovery d. Every other day; duration c. 30 sec. work interval; 30 sec. recovery; 60 sec. 32. To progress an aerobic interval work interval; 60 sec. training program, the work recovery; 90 sec. work intervals can be increased to interval; 30 sec. recovery; _____, the rest intervals can be three minute work decreased to _____ and the interval; 30 sec. recovery number of cycles can be d. 30 sec. work interval; 15 increased to _____. sec. recovery; 60 sec. a. 20 seconds; 40 seconds; work interval; 30 sec. 32 recovery; 90 sec. work b. 25 seconds; 40 seconds; interval; 45 sec. recovery; 30 120 sec. work interval; 60 c. 25 seconds, 30 seconds; sec. recovery 25 d. 25 seconds, 25 seconds; 34. Which of the following is not a 25 technique to use to increase the intensity of an aerobic interval program? a. Speed bursts b. Power bursts c. Pyramids d. Speed play

© 2005 by Exercise ETC Inc. All rights reserved. 10 35. To help stabilize blood sugar and 38. Which of the following is false prevent energy lulls during the regarding key points for correctly day, _____ a day should be performing torso exercises? eaten. a. Do not pull on the neck a. Three large meals b. Use momentum if b. Three small meals plus necessary to complete a three snacks move c. Four small meals c. Maintain neutral spine d. Six small meals d. Keep movements slow and controlled 36. Which of the following helps avoid overeating? 39. The muscle group commonly a. Skip a meal every other called a “six-pack” is the _____. day a. Rectus femoris b. Eat meals slowly b. Transverse abdominus c. Skip eating dinner at least c. Rectus abdominus once a week d. Obliques d. Drink at least three 8 oz. glasses of water with each 40. Which of the following meal statements describes correct breathing while performing 37. Which of the following best supine crunches? explains why eating low fat or fat a. Inhale as the shoulders free food products may not be a are lifted, exhale as the good diet choice? shoulders are lowered a. When fat is decreased b. Inhale before lifting and sugar may be increased hold the breath during b. Low fat means low both the lifting and calorie which creates lowering phase dietary restrictions c. Exhale as the shoulders c. Eating low fat may not are lifted, inhale as the satiate hunger shoulders are lowered d. Low fat or fat free may d. Exhale before lifting and restrict the fats needed by hold the breath during the body for health both the lifting and lowering phase

© 2005 by Exercise ETC Inc. All rights reserved. 11 41. Which of the following 43. When performing crunches it is statements is true regarding why not recommended to anchor the infomercial abdominal machines feet under an object or have a may not be a good investment? partner hold them because a. These machines are often _____. cheaply made a. Anchoring the feet can b. They may not be tested or cause injury to the knees designed for safe repeated b. Anchoring the feet can use cause bruises where the c. They may make false feet are anchored claims as to the results c. Anchoring the feet works they achieve the hips flexors more than d. All of the above are true the abdominals d. Anchoring the feet can 42. Which of the following describes cause injury to the neck the correct arm positions to use to increase the level of difficulty 44. The key to training the oblique of crunches? muscles is: a. Arms outstretched at a. Lifting the shoulders at sides of body; arms bent least two inches off the so that fingertips at ears; floor arms crossed over chest b. Performing all oblique b. Arms outstretched at exercises with the hands sides of body; arms behind the head crossed over chest; arms c. Twisting the torso by bent so that fingertips at curling the arms toward ears the opposite hips in a c. Arms crossed over chest; twisting arc arms outstretched at sides d. Lifting the shoulders off of body; arms extended the floor and then up twisting the elbow toward d. Arms crossed over chest; the knee at the top of the arms extended up; arms crunch bent so that fingertips at ears

© 2005 by Exercise ETC Inc. All rights reserved. 12 45. Which of the following 48. When starting core training, if statements best explains why the lower back feels weaker than performing side bends is not an the abs, it is recommended that: effective exercise for the a. Back exercises be obliques? performed every day and a. Side bends work the abdominal exercises quadratus lumborum every other day b. Side bends are not b. Back stretches be effective unless heavy performed for 30 minutes weight is used before doing any c. Side bends do not involve abdominal exercises twisting the torso c. Two back exercises be d. Both a and c performed for every one abdominal exercise 46. The term “hands in your back d. Level 2 back exercises be pockets” is used to identify performed with level 1 which muscle? abdominal exercises a. Quadratus lumborum b. Internal obliques 49. Which of the following is the c. Rectus abdominus best indicator that the overload d. External obliques on the core muscles can be increased from a level 1 exercise 47. Lying on the back and lifting one to a level 2? arm and the opposite knee, a. When 10 repetitions with keeping the legs straight, and good form can be maintaining a neutral spine is a completed good exercise for: b. When 12 repetitions with a. Strengthening the good form can be muscles of the neck completed b. Strengthening the c. When the core muscles transverse abdominus are no longer sore after a c. Stabilizing the quadratus workout lumborum d. When 15 repetitions with d. Stabilizing the trunk good form can be completed

© 2005 by Exercise ETC Inc. All rights reserved. 13 50. Which of the following 52. Pulling in the abs and lifting the statements describes the correct hips until the buttocks and protocol for performing the tailbone are off the floor when Lower Abs exercise at level 2? performing the Six-Pack exercise a. Raise both straight legs to is known as a _____. 90 degrees and hold for a. Hip curl one minute b. Torso stabilizer b. Raise both straight legs to c. Transverse curl 75 degrees and hold for d. Reverse curl one minute keeping the legs straight 53. When performing a Twisting c. Raise both straight legs to Oblique Curl exercise, the hips 75 degrees and hold for should be _____ and the one minute bending the abdomen should be _____. knees as the legs start to a. Slightly elevated; fatigue pressing toward the spine d. Raise one leg to 90 b. Tilted back; contracted degrees, keep the other tightly leg bent with the foot on c. Pressed to the floor; the floor and raise and pressed toward the spine lower the straight leg at 3 d. Tilted forward; relaxed seconds up, 3 seconds with a slight arch in the down back

51. To increase the intensity of the 54. Which of the following Torso Rotation: Obliques techniques should be used to exercise from level 1 to level 2: keep the hip flexors from a. Rotate the legs in the working when performing same direction as the abdominal exercises? upper body a. Place the feet on the floor b. Rotate the legs in the hip width apart and press opposite direction of the the knees together upper body b. Place the soles of the feet c. Add 10 more repetitions together and let the knees d. Rotate the upper torso to fall out to the floor the right and c. Lift the feet off the floor simultaneously rotate the with knees at a 90 degree knees to the right angle, place the soles of the feet together and open up the knees d. Place the feet on the floor, lift the toes up and press down with the heels

© 2005 by Exercise ETC Inc. All rights reserved. 14 55. When performing the Flutter 59. It is important to perform some Kick and the Scissors exercises, _____ after performing crunches the leg(s) should be _____ off the to move the lower back disk ground. material back into place. a. 10 inches a. Double-knee twisting b. 6 inches stretches c. 20 centimeters b. Back stretches by folding d. 10 centimeters forward c. Side planks 56. When performing the Elbow to d. Back hyperextensions Opposite Knee exercise, when the elbow is raised to the knee 60. Which of the following the tension should be felt in the statements defines what is meant _____. by neutral spine? a. Rectus abdominus a. Maintaining the slight b. Internal oblique natural curve in the lower c. External oblique back d. Transverse abdominus b. Keeping the back very straight with no 57. Which of the following methods curvatures in the spine is used to increase the intensity c. Keeping the shoulders of the exercises in the Super Abs back and putting the body routine? weight over the lower a. Flatten the lower back on back the floor d. Emphasizing the lordotic b. Add 10 repetitions curve in the lower back to c. Add 15 repetitions avoid developing flat d. Raise the arms overhead back

58. Which of the following 61. Which of the following is not a statements explains why sitting contributor in causing pain to in a chair for prolonged periods develop in the lower back? is bad for the back? a. Muscle imbalance a. Sitting puts too much b. Weak abdominal muscles stress on the neck c. Flexible hamstrings muscles d. Poor lifting technique b. Sitting causes the stabilizer muscles to 62. The _____ can be used to stretch atrophy the back at any time while c. Sitting causes sway back performing back exercises. posture to develop a. Bent-Over Supported d. Sitting damages the Extension Stretch nerves in the spine b. Single-knee Stretch c. Forward Bend with Buttocks to Heels Stretch d. Supine Buttocks Stretch

© 2005 by Exercise ETC Inc. All rights reserved. 15 63. When performing the Back Arch, 67. To increase the strength in the Hands Under Legs exercise, the core the _____, _____and _____ back position at the upper range must also be strengthened should be held for _____. a. Gluteals, latissimus dorsi, a. 5 seconds quadratus lumborum b. 10 seconds b. Hamstrings, quadriceps, c. 20 seconds quadratus lumborum d. 30 seconds c. Gluteals abductors, adductors 64. The Alternating Back Lift is d. Hamstrings, quadriceps, performed with _____. gluteals a. A ball under the legs b. A weight in each hand 68. To intensify the work of the c. A rolled towel under the gluteus when performing squats neck and lunges: d. A rolled towel under the a. Press from the heels hips b. Press from the balls of the feet 65. Which of the following best c. Turn the toes in slightly describes multidimensional d. Press the front knee training? forward a. Training on a different piece of equipment at 69. Which of the following describes each training session the correct form to use to execute b. Training the whole body a parallel squat? in standing, unsupported a. Stand with feet together positions and back straight; keep c. Doing aerobic interval back straight and knees training three days a week over toes as the body is and weight training two lowered days a week b. Stand with feet slightly d. Doing exercises from apart and back straight; stable, seated positions keep back straight and knees over toes as the 66. When standing with a strong body is lowered base of support, the pelvis should c. Stand with feet shoulder be: width apart and back a. Tilted forward with the straight; keep back tailbone tucked straight and press knees b. Tilted back with the forward past toes as the tailbone tucked body is lowered c. Neutral and parallel to the d. Stand with feet shoulder floor width apart and back d. Tilted forward with an straight; keep back arch in the lower back straight and knees over toes as body is lowered

© 2005 by Exercise ETC Inc. All rights reserved. 16 70. All of the following are true 73. Which of the following describes regarding the correct form to use the correct form to use to execute to perform a lunge except: the Single Arm Side Crunch? a. Step forward slightly a. Lift the right arm over the more than one foot head reaching it up and b. Lower body until the out; bend the left elbow, trailing knee touches the brace the left hand on the floor left hip; keep the knees c. Keep front knee in line slightly bent; bend the with front foot right elbow and pull d. Push off the lead leg to down on an imaginary return to an upright cable position b. Lift the right arm over the head bending sideways; 71. Which of the following bend the left elbow; brace statements best defines a "kata"? the left hand on the left a. Supine torso stretches hip; keep the knees b. Standing partner drills straight and pull down on c. Sequences of movements an imaginary cable based on martial arts c. Lift the right arm over the d. Supine abdominal head while standing erect; exercises keep the knees slightly bent; bend the right elbow 72. The Elongated Crunch, Single and pull down on an Arm Side Crunch and Centered imaginary cable Reaches are not _____, but are d. Lift the right arm over the designed to focus on _____. head reaching it up and a. Exercises; building out; bend the left elbow; muscle brace the left hand on the b. Stretches; muscle hip; keep the knees lengthening straight; bend the right c. Exercises; breathing elbow and pull down on d. Stretches; body an imaginary cable awareness

© 2005 by Exercise ETC Inc. All rights reserved. 17 74. Which of the following best 76. Which of the following explains the purpose of Martial statements best explains the Arts drills? purpose of partner drills? a. To provide a warm-up a. Partner drills are only and stretch used to develop speed b. To help develop a sense b. Partner drills train the abs of feeling centered and by requiring them to moving in an energy stabilize the torso against efficient manner moves made by one c. To learn how to punch partner against the other and kick from the core c. Partner drills are used to d. To develop more increase flexibility with endurance and power one partner assisting the when unconsciously other in stretches moving through activities d. Partner drills are used to evaluate form by one 75. Which of the following partner observing the statements is false regarding other partner move plyometric training? a. Plyometrics should be 77. Which of the following performed on a soft statements is true regarding the surface Punch Bodywork exercises? b. Plyometrics can be a. When partner one strikes performed using body partner two, partner two weight, medicine balls, holds their breath to stability balls and thera- tighten their abs bands b. Partners trade gentle c. Plyometric training can strikes to all parts of the be used to strengthen upper body injured or weak knees, c. Partners trade punches for hips, ankles and backs five minutes at a time d. Plyometric training can d. When partner one strikes be used to increase partner two, partner two aerobic capacity immediately exhales forcing their ab muscles to contract

© 2005 by Exercise ETC Inc. All rights reserved. 18 78. Which of the following is true 81. All of the following describe the regarding including Kick Drills correct form for performing a as part of an abdominal program? Forearm Plank except: a. Kicks work the legs and a. Hands are either slightly strong legs are vital to less than shoulder width developing core strength or together b. Kick drills increase b. Arms are kept in close to overall flexibility the body c. Kick drills help improve c. Elbows are above the stability and balance shoulders d. All of the above are true d. Head is supported in a neutral position by the 79. Which of the following correctly neck describes a variation to the Cat Cow exercise? 82. Which of the following a. Curl the left leg to a 90 statements best explains why degree hamstring curl; standing exercises work the flex the left arm to a 90 abdominal muscles? degree flex at the elbow a. When exercising standing b. Curl the left leg to a 90 the ab muscles have to degree hamstring curl; work to maintain balance flex the right arm to a 90 during the exercise degree flex at the elbow activity c. Curl the left leg to a 90 b. When exercising standing degree hamstring curl; the abs work harder to extend the right arm out overcome gravity to the side with the palm c. When exercising down standing, knee lifts can be d. Curl the left leg to a 90 used to simulate reverse degree hamstring curl; curls with the abs extend the left arm out to working to lift the legs the side with the palm d. When exercising standing down the abs stay contracted to help with breathing 80. Yoga inspired floor drills are beneficial because they: 83. Using medicine balls helps train a. Are performed in a the _____ to help with supported position movements used in _____ b. Integrate flexibility and training. power a. Skeletal system; c. Allow the muscles to plyometric extend beyond their b. Muscular system; weight natural range of motion c. Nervous system; weight d. Can be done anywhere d. Nervous system; plyometric

© 2005 by Exercise ETC Inc. All rights reserved. 19 84. The Seated or Sit-Up Exercises 88. All of the following statements are performed in a _____ using a regarding exercising in a pool are _____. true except: a. Prone position with arms a. All types of exercise overhead; stability ball except plyometrics can be b. Supine bent knee sit up performed in a pool position; medicine ball b. Pool workouts can be as c. Supine position with the intense as land workouts feet off the floor and legs c. When exercising in a bent; medicine ball pool, the water creates a d. Seated with legs extended natural resistance into a V-sit; medicine ball d. Pool exercises are good alternatives for people 85. When beginning Double Ball who feel unstable exercises, the participant should exercising on land first: a. Bounce on the stability 89. For beginners or overweight or ball to practice balancing older participants, it is b. Bounce the medicine ball recommended they use a stability on the floor in front them ball that is: c. Practice tossing and a. Inflated until it is very catching the ball before firm tossing to and catching b. Smaller so they are sitting from a partner closer to the ground d. Practice tossing the ball c. Larger and softer to a partner first, then d. Placed between supports practice catching the ball 90. Which of the following puts 86. Plyometric training utilizes the more emphasis on working the _____in the muscles to make abdominal muscles when movements faster and more performing a Supine Incline powerful Trunk Curl on a stability ball? a. Stretch reflex a. Walk the legs forward b. Myostatic stretch reflex until the feet are further c. Stretch-recoil effect from the ball d. Stretch resist effect b. Keep the curve of the lower back on the middle 87. Which of the following is not of the ball and the considered a plyometric power buttocks further away exercise? from the floor a. Medicine-Ball Kick-Up c. Slant the body on the ball b. Walking Lunge so that the buttocks are c. Jumping up and down as close to the ground fast as possible d. Place the feet on a chair d. Medicine-Ball Toss and about the same height as Throw the ball