Can You Pass This Smart-core Trainer Test?
Can You Pass This Smart-core Trainer Test? Are you passionate about bodybuilding and have some equipment you use to train yourself and others? The quiz below is designed to help you see how much you know about the SMRTCORE gadget and how to use it appropriately. Do give it a shot and see how well you will do.
- 1.
The GRID™ is designed to mimic .
- A.
Distrodensities
- B.
A hand
- C.
Fingers
- D.
A massage
Correct Answer
C. FingersExplanation
The GRID™ is designed to mimic fingers. The GRID™ is a foam roller that has a grid-like pattern on its surface. This pattern is designed to simulate the feeling of fingers or hands massaging the muscles. By rolling on the GRID™, it provides a similar effect to a massage, helping to release tension and knots in the muscles.Rate this question:
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- 2.
SMRT is an acronym for .
- A.
Smart Movement and Resistance Training
- B.
Self-Myofascial Release Techniques
- C.
Self-Massage Release Techniques
- D.
Smart Movement and Rolling Techniques
Correct Answer
B. Self-Myofascial Release TechniquesExplanation
SMRT is an acronym for Self-Myofascial Release Techniques. This technique involves applying pressure to specific points on the body to release tightness and tension in the muscles and fascia. It is commonly used to improve flexibility, relieve muscle soreness, and enhance athletic performance. Self-myofascial release techniques can be performed using various tools such as foam rollers, massage balls, or handheld devices. By targeting trigger points and knots in the muscles, SMRT helps to improve blood circulation, reduce muscle tightness, and promote relaxation.Rate this question:
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- 3.
The SMRT-CORE™ training system combines self-myofascial release,_________ and____________.
- A.
Total body tension and SMRT-CORE movements
- B.
Myofascial sling training and myofascial line training
- C.
Myofascial muscle training and fascial ligament training
- D.
Self-myofascial compression and myfascial tendon training
Correct Answer
B. Myofascial sling training and myofascial line trainingExplanation
The SMRT-CORE™ training system combines self-myofascial release, myofascial sling training, and myofascial line training. This combination allows for a comprehensive approach to training the body's myofascial system, targeting both specific muscles and the interconnected fascial lines. By incorporating myofascial sling training, which focuses on the functional connections between muscles and fascia, and myofascial line training, which emphasizes the continuous lines of tension throughout the body, the SMRT-CORE™ system provides a holistic approach to improving movement, flexibility, and overall performance.Rate this question:
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- 4.
The three slings responsible for stabilization of the pelvic girdle during movement are the , , and .
- A.
Posterior longitudinal sling, posterior oblique sling, and the anterior deltoid sling
- B.
Superficial back line, anterior oblique sling, and deep front line
- C.
Transverse abdominus, external oblique, and internal oblique
- D.
Anterior oblique sling, posterior longitudinal sling, and the posterior oblique sling
Correct Answer
D. Anterior oblique sling, posterior longitudinal sling, and the posterior oblique slingExplanation
The correct answer is the anterior oblique sling, posterior longitudinal sling, and the posterior oblique sling. These three slings are responsible for stabilizing the pelvic girdle during movement. The anterior oblique sling consists of the external oblique on one side and the internal oblique on the other side, connecting the pelvis to the opposite shoulder. The posterior longitudinal sling includes the erector spinae muscles along the spine, connecting the pelvis to the back of the head. The posterior oblique sling involves the latissimus dorsi and gluteus maximus muscles, connecting the pelvis to the opposite shoulder. Together, these slings provide stability and support during movement.Rate this question:
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- 5.
Using the GRID™ for SMRT-Massage can result in optimal .
- A.
Length-tension relationships
- B.
Increased blood flow
- C.
Neural stimulation
- D.
All of the above
Correct Answer
D. All of the aboveExplanation
Using the GRID™ for SMRT-Massage can result in optimal length-tension relationships, increased blood flow, and neural stimulation. The GRID™ is a tool used for self-myofascial release and massage, which helps to release tension and tightness in muscles. By applying pressure to different areas of the body using the GRID™, it can help to lengthen and relax muscles, improving their length-tension relationships. Additionally, the pressure applied during SMRT-Massage can increase blood flow to the muscles, promoting healing and recovery. Lastly, the neural stimulation provided by the GRID™ can help to activate and awaken the nervous system, enhancing overall muscle function. Therefore, all of the above options are correct.Rate this question:
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- 6.
If SMRT-Massage is applied to a muscle group, .
- A.
The muscle group will fire more efficiently
- B.
The muscles will shorten
- C.
The muscles will not be able to support a sufficient load immediately after
- D.
All of the above
Correct Answer
A. The muscle group will fire more efficientlyExplanation
When SMRT-Massage is applied to a muscle group, it will result in the muscle group firing more efficiently. This means that the muscle fibers will contract and relax more effectively, leading to improved muscle function. This can enhance muscle performance and overall movement capabilities.Rate this question:
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- 7.
The GRID™ is used as a during exercise.
- A.
Fulcrum
- B.
SMR tool
- C.
Proprioceptive tool
- D.
All of the above
Correct Answer
D. All of the aboveExplanation
The GRID™ is a versatile tool that can be used as a fulcrum, SMR (self-myofascial release) tool, and proprioceptive tool during exercise. As a fulcrum, it can provide support and stability for certain movements. As an SMR tool, it can be used to release tension and improve muscle flexibility. As a proprioceptive tool, it can help improve balance, coordination, and body awareness. Therefore, the correct answer is "all of the above".Rate this question:
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- 8.
SMRT-CORE™ is a(n) approach to training.
- A.
Endurance
- B.
Olympic style
- C.
Integrated
- D.
All of the above
Correct Answer
C. IntegratedExplanation
SMRT-CORE™ is an integrated approach to training. This means that it combines different elements or aspects of training into one cohesive system. It likely incorporates various components such as strength, flexibility, balance, and core stability, among others, to provide a comprehensive and well-rounded training experience. By integrating these different elements, SMRT-CORE™ aims to improve overall fitness and performance in a holistic manner.Rate this question:
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- 9.
Micro Cycles are designed to .
- A.
Relax the body
- B.
Lengthen, isolate, integrate
- C.
Warm up the body to tolerate the demands placed on it
- D.
Recover in a systematic manner
Correct Answer
B. Lengthen, isolate, integrateExplanation
Micro Cycles are designed to lengthen, isolate, and integrate. This means that they aim to increase flexibility and range of motion by lengthening the muscles, isolate specific muscle groups to target and strengthen them, and integrate these muscles into functional movements to improve overall coordination and performance. By following this approach, micro cycles can help individuals improve their physical abilities and prevent injuries.Rate this question:
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- 10.
When performing the P3 Push-up, Level II incolves a .
- A.
Push only
- B.
Push-pull
- C.
Push-pull-press
- D.
Static plank position only
Correct Answer
B. Push-pullExplanation
Level II of the P3 Push-up involves a combination of both pushing and pulling movements. This means that during the exercise, you will not only be pushing your body away from the ground but also pulling it back towards the ground. This combination of movements engages multiple muscle groups, including the chest, shoulders, triceps, and back muscles, making it a more challenging variation of the push-up.Rate this question:
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- 11.
The fulcrum is located between the applied force and the load in a .
- A.
Class 1 lever
- B.
Class 2 lever
- C.
Class 3 lever
- D.
Pulley lever
Correct Answer
A. Class 1 leverExplanation
In a class 1 lever, the fulcrum is located between the applied force and the load. This means that the pivot point or support is positioned between the effort or force applied to the lever and the resistance or load being moved. This arrangement allows for the amplification of force or the ability to exert a smaller force to move a larger load. Examples of class 1 levers include a seesaw or a crowbar.Rate this question:
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- 12.
Micro Cycle example: .
- A.
Plank Jacks, P2 Back Thruster, Digs
- B.
P2 Back Thruster, P3 Push Up, TBT Horizontal Row
- C.
P2 Side Plank: IT Band, Plank Hops, Close-Grip Push Ups
- D.
P2 Quad Roll, Single-leg Squat, TBT Squat with wood chops
Correct Answer
D. P2 Quad Roll, Single-leg Squat, TBT Squat with wood chops -
- 13.
What is self-myofascial release?
- A.
The process of massaging muscles to shorten them.
- B.
The process of using self-guided tools to massage targeted muscle and fascia to improve soft tissue extensibility by releasing tension.
- C.
The process of using tools on others to restore strength in muscles.
- D.
The process of exercising the body using several tools designed to train the body as a unit.
Correct Answer
B. The process of using self-guided tools to massage targeted muscle and fascia to improve soft tissue extensibility by releasing tension.Explanation
Self-myofascial release refers to the process of using self-guided tools to massage targeted muscles and fascia in order to improve the extensibility of soft tissues by releasing tension. This technique helps to alleviate muscle tightness, improve flexibility, and enhance overall movement and performance. By applying pressure to specific areas of the body, self-myofascial release can help break up adhesions and knots in the muscles, promoting better blood flow and reducing discomfort.Rate this question:
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- 14.
The P2 Mid-Back Thruster targets which of the following muscles with SMR?
- A.
Quadratus lumborum
- B.
Rectus femoris
- C.
Erector spinae
- D.
Illiacus
Correct Answer
C. Erector spinaeExplanation
The P2 Mid-Back Thruster targets the erector spinae muscles with SMR. The erector spinae muscles are a group of muscles that run along the spine and are responsible for extending and straightening the back. Using SMR (self-myofascial release) techniques on the erector spinae can help to release tension and tightness in these muscles, improving flexibility and reducing pain or discomfort in the back.Rate this question:
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- 15.
Experiencing mild to intense disscomfort when beginning a self-myofascial relase program is typically caused by .
- A.
Knots and adhesions that have formed over time without regular application of SMR
- B.
Poor posture
- C.
Extreme flexibility
- D.
Deconditioned muscles
Correct Answer
A. Knots and adhesions that have formed over time without regular application of SMRExplanation
Experiencing mild to intense discomfort when beginning a self-myofascial release (SMR) program is typically caused by knots and adhesions that have formed over time without regular application of SMR. These knots and adhesions are areas of tightness and restriction in the muscles and fascia, which can cause pain and discomfort when pressure is applied during SMR. Regular application of SMR helps to break up these knots and adhesions, improving muscle function and reducing discomfort. Poor posture, extreme flexibility, and deconditioned muscles may also contribute to discomfort during SMR, but the primary cause is the presence of knots and adhesions.Rate this question:
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- 16.
SMRT-CORE™ Total Body Tension Movements allow us to create .
- A.
Internal resistance
- B.
Balistic stretching
- C.
Difficult exercises
- D.
Fluid movement
Correct Answer
A. Internal resistanceExplanation
SMRT-CORE™ Total Body Tension Movements allow us to create internal resistance.Rate this question:
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- 17.
Level I movements provide the to perform all SMRT-CORE™ movements.
- A.
Power
- B.
Strength
- C.
Foundation
- D.
Function
Correct Answer
C. FoundationExplanation
Level I movements provide the foundation to perform all SMRT-CORE™ movements. This means that these movements serve as the basic building blocks upon which all other movements are built. They establish the fundamental skills, techniques, and principles necessary for performing more advanced movements. By mastering the Level I movements, individuals can develop a solid base of strength, stability, and control, which will enable them to progress to higher levels of difficulty and complexity in their SMRT-CORE™ training.Rate this question:
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