TRX Virtual Exam Step 1 of 8 12% First Name* Last Name* Email* What is the recommended Strap length for a TRX Chest Press?* Full lengthened Mid-calf Fully shortened Mid-length According to TRX Movement Standards, what should be “mobile” performing the Lunge?* spine, hips, knees shoulders, elbows, neck ankles, knees, hips hips, waist, chest The single anchor point design of the TRX Suspension trainer creates a “proprioceptively rich” training environment because it creates ______ and _____ during most exercises.* learning; teaching momentum; acceleration tilt; sway coordination; control A common fault associated with the TRX PowerPull is* initiating the return movement with elbow flexion rotating the torso during the concentric phase maintaining masses and spaces using a “scap-J” to pull What technique does TRX use to help set the movement standard when coaching a TRX Bicep Curl?* Maximum elbow flexion Scap J Plantar flexion Body weight squat Which TRX exercises are recommended to be performed with the straps Fully Lengthened (FL)?* TRX Lunge, TRX Chest Press, TRX Row, TRX Sprinter Start TRX Chest Press, TRX Chest Fly, TRX Row, TRX Sprinter Start TRX Chest Fly, TRX Sprinter Start, TRX Front Squat, TRX Lunge TRX Chest Press, TRX Front Squat ln which TRX Foundational Movement domain is the Y-fly?* Squat Pull Rotate Plank Push When switching from a TRX Low Row to a TRX Single Arm Low Row, you are managing forces in which plane(s) of motion?* Frontal, Transverse Transverse only Sagittal only Sagittal, Frontal Frontal only Transverse, Sagittal ln reference to the anatomy of the TRX Suspension Trainer, which part is used to change the length of the straps when moving to through different positions.* Anchor loop Foot cradles Main Strap Barrel locks/cam buckles Equalizer loop SQUATting can be described as maximal _____ and _____ flexion and extension.* Hips and ankles Knee and Hamstrings Hip and Knee Hips and T−Spine The “L” in FLAC stands for _____ referring to proper level of _____* Lean, angle Learn, progression Lean, intensity Look, coaching The movement standards for the PULL are similar to the _____; active plank to maintain proper spine alignment and posture, high-tension core activation to provide intra-abdominal and intrathoracic pressure, and appropriate amount of _____.* Squat, tension in lower extremities Hinge, hip flexion Push, breathing Push, scapulohumeral rhythm Plank, stability When setting the PUSH standard shoulders, elbows, and _____ are mobile.* Head Legs Shoulder girdle Ankles Hips Stability is a function of* how far above the ground the foot cradles are adjusted the relationship of your center of gravity to your base of support where your feet are in relationship to the anchor point when your feet are in the foot cradles how well you can balance When performing the TRX Hamstring Curl what is a common TRX Sin* Sawing Scraping Sloppy Slacking Which answer below best describes the TRX Stability Principle?* The stability principle determines the intensity of an exercise by the resistance of the load The stability principle determines the intensity of an exercise by modifying the level of resistance for most prone exercises The stability principle determines the intensity of an exercise based on where your feet start relative to the anchor point The stability principle is a way to change the difficulty of an exercise by modifying the relationship of your center of gravity to your base of support The concept of “Masses and Spaces” can be simplified as* Helps clients to improve their posture and body awareness Knowing the strap length adjustments for TRX Exercises Keeping what should be stable, stable and what should be mobile, mobile A cueing system to help position clients in the right orientation to the anchor point An explanation of what principles of progression Which is the recommended strap length and start position for a TRX Triceps Press?* Fully shortened and stand facing away from the anchor point Mid-Length and stand facing towards the anchor point Mid-Length and Stand facing away from the Anchor point Over-shortened and stand facing towards the anchor point Fully shortened and stand facing towards the anchor point “Keep your body in an active plank, while slowly lowering down towards the ground” is an example of what part of NAPS-MR?* S P A M N NAPS-MR is an acronym, which stands for:* Name, Adjustment, Position, Start, Mobility, Return Name, Adjustment, Point, Start, Movement, Return Name, Adjustment, Position, Standing, Movement, Return Name, Action, Position, Start, Movement, Return Name, Adjustment, Position, Start, Movement, Return Which of the below options are NOT one of the TRX Principles of Progression* Pyramid Principle Stability Principle Vector Principle Pendulum Principle The cue which gets people moving from midpoint to the end/start position is what part of NAPS-MR?* Return Start Adjustment Position Movement The TRX Chest Press has a strap adjustment of _____ and body position _____?* Fully lengthened, SFA Fully lengthened, GFA Mid length, SFA Mid−calf, GF When performing a standing PUSH exercise what are the TWO relevant principles of progressions?* Vector principle and load Stability and pendulum Pendulum and Vector Stability and Vector The Vector Resistance Principle* ls for ground-based exercises only confirms that the shallower the angle, the harder the exercise determines the level of resistance for Suspension Training exercises determines the level of resistance for Stand Facing (SF) exercises only confirms that the deeper the angle, the easier the exercise What exercise or drill is used to set the standards and assess the PULL?* Push up Body weight squat Hinge Plank with shoulder taps Scap J What are the 6 basic procedures for using the TRX Suspension Trainer* Adjusting length, single handle mode, heels in, toes in, even pressure, off-set foot position Adjusting length, feet in, even pressure, heels in, single handle mode Even pressure, heels in, toes in, knees bent, single handle mode Single handle mode, adjusting length, even pressure, hands in, feet in What is the “entry level” foot position for most TRX PUSH exercises?* Wide stance (greater than shoulder width apart) Offset foot position Single leg Narrow stance (feet Touching) _____ applies to all exercises to ensure there is appropriate tension working through the entire body-Suspension Trainer system.* No slacking No sagging No sawing No stopping The Stability Principle* identifies when your center of gravity (COG) is positioned inside your base of support, increased stability makes exercises harder to perform identifies when your center of gravity is positioned inside your base of support, increased stability makes exercises easier to perform from a balance perspective determines the level of intensity in ground facing (GF) exercises only is for standing positions only The TRX Atomic Push up is performed combining which two TRX movements?* TRX Push-up and TRX Mountain Climbers TRX Push-up and TRX Pike TRX Push-up and TRX Side Plank TRX Push-up and TRX Body Saw TRX Push-up and TRX Crunch The 360-degree single anchor point design enables effective and efficient “functional training” through reflexive core activation, contributing to* Multi-planar, 3D strength Unstable surface training Fixed resistance curve Restricted range of motion For the TRX Side Plank the strap length body position should be* Mid GSW Mid-calf, GFA Fully Lengthened (FL), SFA Fully Lengthened (FL), GSW Mid-calf-, GSW When performing the TRX Balance Lunge, what is the Start position for the feet when utilizing NAPS-MR cueing.* staggered split together shoulder width apart Part of the TRX Coaching System is the use of FLAC which stands for* Force, Linkage, Action, Closing Feel, Lean, Activate, Challenge Focus, Learn, Apply, Challenge Force, Leverage, Activation, Challenge When the Equalizer Loop is positioned 6ft/1.8m from the ground* the foot cradles will be about 3-inches from the ground when the straps are adjusted to fully lengthened (FL) the foot cradles will be about 3-inches from the ground when the straps are positioned at mid-length the handles will be 3-inches from the ground when the straps are adjusted to fully lengthened (FL) the foot cradles will be 3-inches inches from the ground when the straps are positioned at mid-calf When placing the TRX Suspension Trainer into Single Handle Mode (SHM)* straps should be fully lengthened straps should be fully shortened straps should be mid-length straps can be any length What statement best describes “cylinder rotation?”* Thoracic spine initiates rotation ahead of pelvic motion Shoulders initiate the motion and lead the hips Hips move in the same direction as shoulders but travel further and faster Shoulders and hips move together via stiff torso and mobile hips There is a dissociation between hips and shoulders to create an “X-factor” What are the 6 TRX body positions?* SFF, SF, SSW, GFA, GF SFA SF, SFA, SSW, GF, GFA, GSW SS, SF, GF, GSW, SFA, GFA LF, SFA, SSW, GF, GFA, GSW The TRX Single Leg Squat compared to the TRX Squat (bilateral) is an example of which principle of progression* Plane of motion Stability Tempo Load Vector What are the 6 TRX sins?* No Stopping, No Slacking, No Sawing, No Scraping, No Sagging, No Starting No Slacking, No Sawing, No Switching, No Sagging, No Stopping, No starting No Sagging, No Slacking, No Swinging, No Slacking, No Stopping, No Starting No Stopping, No Slacking, No Sawing, No Stretching, No Scraping, No Starting TRX Suspension Training has a uniquely effective blend of “top down” _____ and “bottom up” _____ which can be modified to meet any client’s needs and abilities.* Balance; coordination Foot cradles; handles lnstability; stability Upper body; lower body A common fault in the TRX Biceps Curl is* reverse grip performing the move with straps Fully Lengthened (FL) elbows dropping during elbow flexion using triceps too much The TRX Hamstrings Curl has a strap adjustment of _____ and body position _____?* Mid length, SFA Fully lengthened, SFA Fully lengthened, GFA Mid−calf, GF The TRX Training Philosophy is a _____ approach to teaching and coaching exercise.* movement-based strength training musculoskeletal mobility high-intensity TRX Suspension Training is unique compared to other strap or ring devices because* it was invented by a Navy SEAL The vector resistance principle allows for scaling intensity you can use it as part of a strength training program the single anchor point provides a unique blend of stability and instability NAPS-MR is an effective coaching and cueing method because* it allows people to get into position and move even when they cannot see the instructor it is a standardized cueing formula to help manage groups while exercising all of the above it is a systematic way to keep people moving from one exercise to another it helps to create clear and concise communication The recommended adjustment length for the TRX Plank is* Fully Shortened (FS) Over shortened Fully Lengthened (FL) Mid-length (ML) Mid-calf (MC) How high should the Suspension Trainer anchor point be?* Five to eight feet high Six to eight feet high Eight to nine feet high Six to nine feet high Seven to nine feet high The correct body position in the TRX Rotational Ward is* Single Handle Mode (SHM) Stand Facing (SF) Stand Facing Sideways (SSW) Ground Facing (GF) Stand Facing Away (SFA) Benefits of TRX Suspension Training include* the ability to load or unload exercises quickly and easily all of the above the Suspension Trainer can be used almost anywhere almost all exercises become “core” exercises Which answer below best explains what the TRX Vector Resistance principle?* Determines the length of the TRX Suspension Trainer for each exercise Determines the instability based on the strap length Determines the level of resistance based on your body weight and working angles Determines which exercise can be done at each strap length Using the Suspension Trainer to teach a new client how to squat correctly is an example of _____ the movement so that they can explore thier full range of motion.* Shifting Unloading Progressing Modifying Mobilizing TRX Foundational Movements are built on standards of* the stability principle the vector resistance principle motor control what should be stable and what should be mobile The TRX Squat allows most people to reach greater _____ while maintaining improved body alignment.* Vector Load Mobility or (ROM) Stability What should be mobile during PUSH exercises* Shoulders, core and elbows Shoulder girdle, shoulders and elbows Shoulder girdle, core and elbows Elbows, core and shoulder girdle Shoulder girdle, legs and core For ground-based supine (GF) and prone (GFA) exercises length adjustment should be* 3-inches off the ground depends on the person’s height 18- to 24-inches off the ground MC or 8- to 12-inches off the ground “Stand Facing the Anchor Point” (SF) is what part of NAPS-MR* A S P M R The standards for the active plank include the following* neutral spine, anteriorly tilted pelvis, alignment of ears, shoulders, hips, knees, and ankles, all held with full body tension and controlled diaphragmatic breathing ability to maintain good masses and spaces neutral spine, level pelvis, alignment of ears, shoulders, hips, knees, and ankles, all held with full body tension and controlled diaphragmatic breathing ability to hold a plank for 60 seconds neutral spine, neutral pelvis, alignment of ears, shoulders, hips, knees, and ankles, all held with full body tension and held breath The “F” in FLAC stands for _____ referring to what should be _____ and _____* Finding, starting, progression Focus, stable, mobile Feet, forwards, backwards Focus, angle, moving What is the best way to anchor the Suspension Trainer horizontally?* Can’t be anchored horizontally. Main Suspension Trainer strap. Carabiner to carabiner. Clip into the intermediate anchor loop. Over the Suspension anchor strap and cinch to set. When the Suspension Trainer is rubbing against your arms, this is which of the TRX sins?* sagging sawing starting scraping When you think of initiating an exercise with the ‘Scap-J’ or negative shrug, what type of movement are you typically going to perform?* Plank Push Pull Squat Hinge According to Foundational Movement Standards, what should be stable when performing PUSH exercises* Lower Body Core Upper Body Shoulders Torso AND lower body Which part of the TRX Suspension Trainer anatomy prevents the main strap from slipping all the way through the single anchor point?* Anchor Carabiner lntermediate Anchor Loops Locking Loop Disequilibrium Loop Where is the best position your TRX using a Door Anchor when the door opens towards you?* On the door handle Vertically with the door closed Towards the door hinges ln the middle of the door. Away from the door hinges The TRX Suspension Trainer should be anchored close to* 2.1-2.7m/7-9ft 2.7- 3m/9-9.8m there is no recommended height 6ft/1.8m ln the Ground Facing Away (GFA) exercise, the TRX Crunch* toes are placed in the foot cradle and the Pendulum Principle can be applied heels are in the foot cradles straps should be at a fully shortened (FS) What is a common “Sin” for the TRX Chest Press?* Slack Scraping Sloppy Swaying Mid-calf (MC) is the proper length adjustment when performing which of the following exercises?* TRX Split Squat TRX Balance lunge TRX Lunge TRX Step Back Lunge Δ