DVRT Certification: Level 1 Written Exam

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Gloria Jordan
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1 DVRT Certification: Level 1 Written Exam 1. What is NOT a concept or training principle of the DVRT System? A. Addressing specific needs of the client. B. Mixing simplicity with complexity. C. Progressive overload. D. Muscles over movement. 2. Standing on an unstable surface is proven to increase potential core muscle training benefits. 3. Which option below is NOT a category the we break instability down into in the DVRT system: A. Load position B. Volume C. Plane of motion D. Speed E. Body position 4. In the DVRT system, the concept of progressive overload includes plane of motion. True of False: 5. There are a total of 8 holding positions in the DVRT system. 6. What is the most stable holding position in the DVRT system. A. Overhead B. Bear Hug C. Front Hold D. Shoulder 7. In DVRT we tend to change the body position of lower body movements before we alter the holding position. Innovative Fitness Solutions

2 8. A lateral lunge is movement in what plane of motion? A. Transverse B. Frontal C. Sagittal 9. Transverse movements are primarily what type of movement? A. Movement forward and backward B. Movement up and down C. Rotational movements 10. The half kneeling arc press is a combination of movement through the transverse plane with the upper body resisting the sagittal plane with the lower body. 11. When programming a workout, you will tend to want to place the more complex movements first vs the least complex movements. 12. Which squat is an example of asymmetrical loading? A. Front Hold Squat B. Bear Hug Squat C. Shoulder Squat D. Bucket Squat True of False: 13. Building strength according to McGill, should be programmed first if following the proper progression of programming. 14. Benefits of the deadlift include all but? A. Feedback upon squatting vs hip hinging B. Proper upper body positioning to remove load from the low back C. Demonstrates the groove of the hip D. Builds greatest strength in the anterior muscles of the lower body True or False 15. There is not a difference when deadlifting a larger USB vs a smaller USB, no modifications must be made when performing the movement especially if a client do not possess the proper flexibility. Innovative Fitness Solutions

3 16. Common mistakes you will see if someone is squatting the USB vs hinging with the USB when performing the dead lift include all but? A. No gap between the elbows and knees B. Vertical posture C. Feet close together D. Small gap between the elbows and knees 17. When performing the USB Good Morning you will want to completely lock out your knees in the descending portion of the movement. 18. During the Sprinter Stance Deadlift, you will see compensations primarily where? A. Foot/ ankle complex B. Trunk and pelvis C. Cervical spine D. The knees 19. In the Sprinter Stance Deadlift to Rear Step, the length of step is determined by what factor? A. Number of repetitions B. Grip used C. Posture/alignment maintained D. Load lifted 20. During the Sprinter/ Rear Step Deadlift, the weight distribution of the lead leg and rear leg through ball of foot is what? A. 80% on the lead leg and 20% on the rear leg B. 50% on the lead leg and 50% on the rear leg C. 30% on the lead leg and 70% on the rear leg D. 60% on the lead leg and 40% on the rear leg 21. The Bent Over Row is a dynamic hip hinge. 22. When performing the high pull, you should do all except what? A. Pause at the top of the movement B. Use the clean grip handles vs the snatch grip handles C. Quickly reverse the motion by leading the hips back into the hinge D. Try to explosively jump the weight up to chest hight Innovative Fitness Solutions

4 True or False 23. Catching the USB on the fists is the proper positioning for the Strength and Burly USB s not only to create more instability and movement accuracy, but for safety of the shoulder joint during a clean to press? 24. The Off-Set Clean position offers many great benefits except: A. A bilateral clean option B. Creates tension in the opposing part of the body C. Anti-rotation and lateral flexion D. Great for those that are identified in having upper body imbalances 25. Examples of exercises that emphasize the Anterior Oblique System include all but which one? A. Front hold squats B. Sprinter Stance deadlifts C. Shoulder lunges rear leg load D. Half Kneeling Arc Press 26. A Sprinter Stance Clean and Press is an example of a multi-planar exercise? 27. There are three major sling systems? 28. Based upon the concepts of DVRT, the lunge would come before or after a squat pattern in a training program? 29. Which of these are NOT a movement, but rather an exercise? A. Squat B. Lunge C. Rotation D. Pull-up Innovative Fitness Solutions

5 30. Which variable does NOT determine the volume used in a ladder series? A. Fitness of the individual B. The amount of tension an exercise creates C. The movement pattern used D. The number of exercises in the ladder 31. Allowing and individual to press overhead with significant differences in shoulder range of motion from side to side is acceptable practice. 32. When performing the kneeling Around the World drill, you want to move as fast as possible. 33. When performing the Lateral Bag Drag you want to do all the following EXCEPT: A. Corkscrew both arms and dig into the balls of the feet and clench the glutes B. Lift the bag as it dragged across the body as fast as possible C. Perform the movement slow and controlled D. Resist any rotation occurring at the hips and trunk 34. True of False: When performing the Clean and Press with a larger USB such as a Strength and Burly, you should always clean the USB onto the fists. 35. Which of the below would be the most difficult overhead pressing position? A. Military stance B. Staggered stance C. Bilateral stance D. Half Kneeling 36. If someone is having difficulty performing the Clean and Press you should do what? A. Automatically move to a lighter USB B. Just eliminate the Clean and Press all together since they just can not do it C. Use the the snatch grip handles instead D. Attempt an offset grip position as this might better introduce the lifter to the appropriate position. 37. When performing the Clean and Press with smaller USB s you can use the outside handles to perform the lift. Innovative Fitness Solutions

6 38. When performing the Power Clean to the Front Load you should always use the snatch grip handles. 39. Shouldering is considered to be? A. An asymmetrical lift. B. A Power lift. C. A complex movement/ lift D. All of the above 40. In the MAX lunge the rotation that is occurring is coming from what? A. The lumbar spine B. The thoracic spine C. The Ultimate Sandbag D. Both B and C 41. The proper progression of the MAX lunge is: Slow alternating sides to slow alternating sides and increasing speed then to slow same side. 42. All are reasons we do not back squat the USB in the DVRT system EXCEPT: A. Moving significant loads into this position poses great risk to the shoulder. B. Holding the USB in this position doesn t allow for the creation of a shelf by the upper back. C. There can be increased axial load through the spine and there are better holding position that can take pressure of the lumbar spine. D. You don t activate as many muscles in the lower body Innovative Fitness Solutions

Copyright 2015 Innovative Fitness Solutions

Copyright 2015 Innovative Fitness Solutions Disclaimer The information provided in this book is designed to provide helpful information on the subjects discussed. This book is not meant to be used, nor should it be used, to diagnose or treat any