Urban Poling Instructor Certification Course Quiz

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Ethnical & Safe Professional Guidelines – Read and Agree to Before Starting this Course


It is imperative that each person works within their own professional scope of practice as set by the guidelines determined by your college, association or regulatory body. If you are uncertain about your ability to work with a client given their physical, cognitive or psychological limitations, contact your association or college to discuss how you should proceed or refer this client to a physical therapist or physician to assess. As well, make sure you are aware of the contraindications for group programs and independent use of the poles. Abiding by these guidelines will ensure each person receives safe and ethical services.

I hereby understand and agree that this course is limited to the instructional use for urban poling walking poles, which may be used in my current professional practice and does not give me any additional professional certification outside of my current designation.

I AGREE

All materials contained within this document are made available for non-commercial, educational and/or personal use only. By printing or otherwise using or altering text or images from Urban Poling Inc., the user agrees that they will limit their use to fair dealing and will not violate Urban Poling Inc. or any other party’s proprietary rights.

Content from the document that is used in any way must retain any associated copyright and must acknowledge its source. The source citation should include Urban Poling Inc. or URL: www.urbanpoling.com.

Copying or redistribution in any manner for commercial use, publication or exploitation is strictly prohibited, regardless of the format.

If you wish to reproduce an image or any other content from this document or
Urban Poling Inc. website, you must obtain permission to do so.
I hereby agree to the above statements regarding the copyright materials for Urban Poling

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Question 1: True or False, the benefits of Urban Poling/Nordic walking include:

Answer the following as True or False

Benefits True or False
Develops core strength True
False
Uses 50 % of your muscles True
False
Improves posture True
False
Better cardiovascular workout compared to walking True
False
Burns up to 20% more calories compared to walking True
False
Promotes functional gait pattern True
False
Improves mood True
False
Provides a full body workout True
False


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Question 2. True or False, the following key features differentiate Urban Poles from ski poles:

Check the following that are true

Features True or False
Urban Poles have cushioned boot tips for walking on sidewalks and pavement True
False
Urban Poles cannot be used in the snow True
False
Urban Poles have a wide base handle to develop core strength True
False
Urban Poles have an ergonomic handle to support the wrist in hyper-extension True
False
Urban Poles have a strapless handle to prevent injuries True
False
Urban Poles can be used for winter walking, snowshoeing and hiking True
False
Urban Poles have 3 design features to reduce vibration and stress on joints True
False
Urban Poles have a secure twist-lock system True
False


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Question 3. What is the maximum amount of pressure that you can apply per-pole of the Urban fitness poles?

Select the correct option

A) 90 lbs
B) 150 lbs
C) 200 lbs
D) 300 lbs



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Question 4. What is the recommended maximum weight of a person to safely use the Urban fitness poles if they are not using the poles for weight bearing?

Select the correct option

A) 200 lbs
B) 225 lbs
C) 300 lbs
D) 250 lbs



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Question 5. What is the tallest a person can be to effectively use the Urban fitness poles?

Select the correct option

A) approximately 6' but depends on body type
B) approximately 6'1" but depends on body type
C) approximately 6'2" but depends on body type
D) approximately 6'3" but depends on body type
E) there is no restriction on height



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Question 6. What purpose does the black plastic ferrule at the bottom of the top section of the poles serve?

Select the correct option

A) as a divider between the upper and lower portions of the pole
B) it's part of the locking system
C) to reduce vibration and noise to reduce stress on joints
D) all of the above
E) none of the above



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Question 7. True or False, some simple techniques for teaching Urban Poling/Nordic walking include

Check the following that are true

Technique True or False
Handshake True
False
Demonstration True
False
Arm swings: use exaggerated motion to swing the arms forward to shoulder level True
False
Marching True
False
Kick start: start off with your right hand in front and your left leg in front. Press on the base of the handle and step forward to start moving True
False


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Question 8. What are the three "P's" of the Urban Poling/Nordic walking teaching method?

Select the correct option

A) prepare, pace, program
B) plant, push, propel
C) push, plant, push
D) push, propel, pace
E) none of the above



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Question 9. Why are Urban Poles made without straps on the handle?

Select the correct option

A) straps are an added cost and the poles would be more expensive
B) a strapless system means you are not tied to the poles in the case of a fall, which reduces the risk of injury
C) easier to use than positioning a strap
D) a & c
E) b & c
F) ll of the above



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Question 10. The ergonomic handles on the Urban Poles:

Select the correct option

A) are easier to hold for users with arthritis or repetitive strain injury
B) allows the wrist to be positioned in a neutral position and in a loose grip to reduce strain on the joint
C) help develop core strength as users push down on the wide base
D) act like a shock absorbers to minimize vibrations through the wrist and ankle
E) a & c
F) c & d
G) all of the above



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Question 11. What is the best angle to hold the poles to increase your core workout?

Select the correct option

A) 15%
B) 45%
C) 90%
D) slightly more than 90%
E) all of the above

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Question 12. Why is it beneficial to use a straight elbow vs. a bent elbow?

Select the correct option

A) creates more work for the core muscles
B) promotes better stability
C) keeps the poles away from the body
D) all of the above
E) none of the above, elbows should always be bent



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Question 13. What is a good technique to use when hiking/walking down a hill with your poles?

Select the correct option

A) keep your poles in front of you in a more upright position
B) keep the poles in front but slightly to the side of your body
C) bend your elbows if necessary
D) you may want to extend the length of the poles
E) B,C & D
F) A,C & D



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Question 14. What is a good technique to use when walking off trail?

Select the correct option

A) remove the cushion boot tips from the bottom of the poles
B) turn the boot tips so they are facing forward if you want to keep a rubber tip on
C) use a shorter stride and keep your poles more upright
D) all of the above
E) none of the above



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Question 15. Urban Poling/Nordic walking is appropriate for:

Select the correct option

A) acute frozen shoulder
B) early stages of hip and knee replacement
C) chronic conditions (moderate to severe balance and coordination problems) in middle to late onset stages of diseases like MS and Parkinson's
D) all of the above
E) none of the above, always check with a therapist before using poles for chronic or acute conditions



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Question 16. What is the per-pole, weight-bearing capacity of the Activator poles?

Select the correct option

A) 90 lbs
B) 150 lbs
C) 200 lbs
D) 300 lbs


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Question 17. What is the recommended maximum weight of a person to safely use the Activator poles?

Select the correct option

A) 200 lbs
B) 250 lbs
C) 300 lbs
D) 350 lbs



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Question 18. True or False, some simple techniques for teaching Urban Poling/Nordic walking include

Check the following that are true

Step One

Step True or False
Make sure that you use the correct right and left pole as indicated at the top of the handle True
False
Handles can be used for either hand; choose the way that is most comfortable True
False


Step Two

Step True or False
Keep your poles at a 45% angle. Ensure the poles are the right length for you and lock the poles in place using the stripe to match the button with the correct hole. Keep your arms straight while walking True
False
Stand straight with your poles, keeping your elbows at a 90 angle. Ensure your poles are upright. Lock the poles into place. Use the stripe to match the button with the correct hole. Make sure elbows stay bent the entire time you are walking True
False


Step Three

Step True or False
tep forward with the poles matching the movement of your arms with the movement of your legs (i.e. the right arm and leg move forward together, then the left arm and leg). True
False
Step forward with the poles in the same manner you walk (i.e. your right leg and your left arm will move forward together, then your left leg and right arm). True
False


Step Four

Step True or False
Do not grip the handle tightly. Push down on the base of the handle to increase your workout and to increase your stability and balance. True
False
Keep a tight grip on the handles and push down on the base of the handle to increase your workout and to increase your stability and balance. True
False


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Question 19. Yes or no, can you use the ACTIVATOR technique and the bell shape tips on the Urban poles?

Select the correct option

A) Yes
B) No



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Question 20. What is the benefit of using the Urban Poles for hiking, snowshoeing and winter walking?

Select the correct option

A) Increases stability on slippery conditions
B) Takes pressure off your hips and knees
C) Provides an upper body workout
D) Assist with going up and down hills
E) a, b, d
F) all of the above



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Question 21. Use Yes or No to indicate whether the following are true for you

Check the following that are true

Question True or False
I have practiced the Urban Poling technique for one hour and feel confident in my skills. True
False
I have practiced the ACTIVATOR technique for one hour and feel confident I am doing the technique correctly. True
False
I will abide by my own professionals standard of practice to limit the areas I work to only those I am qualified for. True
False


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Breast Cancer Rehab

Walking with poles can help reduce fatigue during and after cancer treatment and has proven beneficial to those in breast cancer rehab. To read more about the research that supports the benefits of Nordic walking for cancer patients, visit the Your Health section of our website.

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