Safe and Effective Stretching

The hip flexor is predominantly a calf stretching exercise.
TRUE OR FALSE

FALSE

When preparing to exercise, it’s best to warm up your muscles before stretching.
TRUE OR FALSE

TRUE

Ballistic stretching is BEST performed __________.
A.
before intense workouts
B.
after a thorough warm-up
C.
weekly
D.
never

D. never

Which of the following is NOT an appropriate result of healthy stretching?
A.
tension in the muscles
B.
a slight burning sensation
C.
muscle pain
D.
increased range of motion

C. muscle pain

Stretching should be accompanied by slow, deep breaths.
TRUE OR FALSE

TRUE

Which of the following is NOT a dangerous stretch?
A.
arm circles
B.
yoga plow
C.
hurdle stretch
D.
hip flexor

D. hip flexor

What would be a particularly good stretching exercise to do before going on a run?
A.
the calf stretch
B.
shoulder bends
C.
the torso stretch
D.
the chest-and-arm stretch

A. the calf stretch

Why are arm circles considered a dangerous stretching exercise?
A.
They are a ballistic stretching exercise.
B.
The stretch the shoulder muscles.
C.
They can injure the hip joints.
D.
They are a static stretching exercise.

A. they are a ballistic stretching exercise

Some stretching exercise can be harmful, even if performed correctly.
TRUE OR FALSE

TRUE

The ballistic method of developing flexibility is the safest form of stretching.
TRUE OR FALSE

FALSE

What is a squat?

Weight training exercise that focuses on thighs, hips, buttocks.

What is the FITT Principle ?
(Frequency, Intensity, Time, Type)

A set of guidelines for exercise regimes which can be used to generate safe physical fitness improvements.