Get Fit Stay Well Ch. 5

1) Flexibility is the ability of the joints to

B) move through a full range of motion.

2) ________ flexibility is a measure of a joint’s overall range of motion.

A) Static

3) A measure of overall joint stiffness during movement is ________ flexibility.

D) dynamic

4) Benefits of regular stretching include improved

C) balance.

5) A range of diseases in which the joints become inflamed and painful is known as

A) arthritis.

6) Gentle stretching and relaxation of muscles will

B) decrease stress hormones.

7) What substance lubricates and protects joints?

B) synovial fluid

8) Smooth tissue that cushions the ends of bones is known as

A) cartilage.

9) Fibrous tissues that connect bone to bone are called

B) ligaments.

10) Small fluid-filled sacks that lubricate the movement of muscles over muscle or bone are called

D) bursae

11) The outer layer of the joint capsule

B) provides reinforcing structure.

12) Connective tissues that attach muscle to bone are called

B) tendons.

13) Receptors in the tendon that trigger your muscle to relax are called

A) Golgi tendon organs.

14) If a stretch reflex is activated, the muscle will

C) contract.

15) Muscle spindles trigger the muscle to

C) contract.

16) When a doctor taps your patellar tendon, your leg kicks out as a result of a reflex

D) contraction of the quadriceps muscle.

17) Gender differences in flexibility seem to indicate that

D) differences are specific to particular joints.

18) Which of the following affects flexibility?

D) activity level

19) At which age does flexibility peak?

C) 18

20) Tyler is 22 years old. Although he is physically active, he performs poorly on the sit-and-reach-test. Tyler’s lack of flexibility is most likely due to

A) gender.

21) Changes in flexibility with aging are primarily associated with

A) inactivity.

22) The sit-and-reach test measures flexibility in the

A) hamstrings, lower back, and hips.

23) The best way to gauge your overall flexibility is by performing

B) a series of range-of-motion tests.

24) If your flexibility is within "normal" levels and you simply want to maintain that level, how many days a week should you do your stretching exercises?

B) 2 days

25) Performing a high volume of static stretching before exercise can

A) reduce power.

26) When stretching, you should hold each stretch for at least

C) 10 seconds.

27) April is stretching her shoulder by extending her arm up and slowly rotating it back until she experiences mild discomfort. She then holds that position for 30 seconds. By this description, April is performing ________ stretching.

A) static

28) The simplest method of stretching for people who are just starting a stretching program is ________ stretching.

A) static

that involves mimicking movements performed in a workout or sports activity is known as ________ stretching.

C) dynamic

30) Stretching characterized by bouncing or jerky movements is known as ________ stretching.

D) ballistic

31) Stretching that involves using voluntary contractions to help facilitate relaxation is known as ________ stretching.

B) PNF

32) A disadvantage of ballistic stretching is that it

A) is less effective at increasing static flexibility.

33) Sarah is a gymnast. Normally she performs stretch-and-hold movements prior to her routine. Based on her sport, Sarah might also benefit from incorporating ________ into her warm-up.

C) ballistic stretching

34) Courses that can improve flexibility include

B) Pilates.

35) A practice that involves mental focus and physical effort while performing of a variety of postures, or asanas, is called

A) yoga.

36) A martial art that involves slow-moving, smooth, continuous postures or forms is known as

C) tai chi.

37) A stretching technique that reduces muscle adhesions and loosens soft tissues before activity is

D) myofascial release.

38) All of the following are tools for enhancing flexibility EXCEPT

B) the Valsalva maneuver.

39) A sequence of exercises performed on a mat or special equipment designed to stretch and strengthen muscles is known as

B) Pilates.

40) Which of the following is a good strategy for avoiding stretching-related injuries?

A) stretching only after warming up muscles

41) Muscle injury can occur from quick, bouncy movements because

B) the stretch reflex is creating tension while the muscle is lengthening.

42) Approximately ________ of all Americans report limitations due to chronic back conditions.

B) 30 percent

43) When people talk about "lower-back pain" they are most likely referring to discomfort in what area?

C) lumbar spine

44) Which of the following is a risk factor for lower-back pain?

A) obesity

45) Misalignment of the spine leading to lower-back pain can be caused by

C) muscular imbalances.

46) Jobs that put workers at high risk of developing lower-back pain are those that involve a lot of

D) bending.

47) A series of bones that connects the upper body and lower body skeleton is called

B) the spinal column.

48) Round spongy pads that act as shock absorbers in the spine are known as

C) intervertebral disks.

49) Disk herniation is

C) a permanent bulge of the intervertebral disk out of the normal space.

50) Which of the following are considered core muscles?

D) abdominal muscles

51) The prevalence of lower-back pain rises with

D) increased body fat.

52) Muscles responsible for keeping your spine upright while moving are known as ________ muscles.

A) trunk flexor

53) Which condition can cause a forward tilt of the pelvis and an increased curvature of the lower back?

A) weak trunk flexor muscles

54) Muscles that tend to be tight in most people because of extended sitting are known as ________ muscles.

C) hip flexor

55) Muscles that are often weak in people who are sedentary or overweight are known as ________ muscles.

A) trunk flexor

56) When dealing with an episode of acute back pain, it is recommended that you

A) apply ice for 2-3 days after an injury.

What role does range of motion play in stretching and flexibility?

It determines flexibility

How is flexibility defined?

The ability of joints to move through a full range of motion

List and describe in detail three of the four main benefits of stretching and flexibility.

Improved mobility, posture, and balance; Healthy joints and pain management; Possible reduction of future lower-back pain; Muscle relaxation and stress relief

What is arthritis and how is it related to flexibility?

Arthritis speeds up destruction of collagen and cartilage; Collagen: When this primary protein of connective tissues is compromised by poor health or medical conditions, loss of motion can result.

Describe static flexibility

(passive) flexibility – A measure of the limits of a joint’s overall range of motion, hold for time 10-30 seconds

Describe dynamic flexibility.

(active) flexibility A measure of overall joint stiffness during movement, mimic motions of workout

What is the stretch reflex?

Activates when muscles get the message to contract

Describe several individual factors that can affect flexibility in different people.

Genetics; gender; age; body type

How is the sit-and-reach test administered?

Use special box or yardstick, have client sit on floor, take a deep breath and exhale as they lean forward and reach/push the lever as far as possible while keeping legs straight. Average 3 measures.

What does the sit and reach test specifically measure?

lower back, hip, and hamstring muscle flexibility

Describe a range of motion test.

Rotating arm all the way around from front to back

Describe three appropriate flexibility goals.

Maintenance, Improvement, More comfort

What is static stretching and what is a benefit or drawback from performing it?

Involves moving slowly into a stretch and holding it; Simplest and safest method; allows muscles to recover

What is ballistic stretching and what is a benefit or drawback from performing it?

Involves bouncing, jerky movements, and high momentum; Can be beneficial to athletes in specific ballistic sports

What is dynamic stretching and what is a benefit or drawback from performing it?

Involves stretching through movement; Mimics the motions of activities, but more slowly

What does contraindicated mean?

Not beneficial, could be harmful

What should you do if a stretch is contraindicated?

Use an alternative exercise to target the same muscle group

Who might be especially vulnerable to a contraindicated stretch position, and why?

hyperflexible or inflexible individuals due to hyperextension or extreme flexion of joints

What are the primary causes of back pain?

Muscular weakness, inflexibility, and imbalance- weak abdominal muscles; Improper posture and body mechanics; Acute trauma- car accident; Risky occupations- truck drivers, nurses, fire-fighter, construction, etc.; Medical issues- smokers, obese people