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