Safe and Effective Stretching FVS

Describe what ballistic stretching is and why it’s harmful. Then, provide at least two examples of how one should properly stretch? (Site 1)

Ballistic stretching is using motion to bounce and stretch your body past its natural range of motion. This can be harmful if you don’t have a professional to help you because you can tear, damage, or pop your tendons, ligaments, or joints. Some examples of how to properly stretch would be to do dynamic stretching in which you move your joint through its range of motion, or to do static stretching which does not involve movement, but maintains an extended position.

The chest-and-arm stretch squeezes __________.
A. the pectoral muscles together
B. the biceps simultaneously
C. all muscles in the torso
D. the shoulder blades together

D. the shoulder blades together

Why should you allow a minimum of 24 hours of rest between intense stretching activities?

You need to allow a minimum of 24 hours of rest in order for your muscles and joints to recover and heal so they don’t get overstretched or damaged. Responses will vary. A sample response follows: As with any exercise, stretching stresses the muscles of the body. In order to avoid muscle fatigue or injury, sufficient rest is needed between workouts. For moderate to intense stretching, 24 hours of rest is generally sufficient, but for more intense workouts, 48 hours of rest between workouts may be necessary.

The FITT principle stands for __________.
A. frequency, intensity, time, and type
B. fitness, intensity, toughness, and type
C. frequency, ideal, time, and toughness
D. frequency, ideal, time, and type

A. frequency, intensity, time, and type

Describe a potential risk that distinguishes hurdle stretches performed with the leg pointed back from hurdle stretches with the leg inside.

Doing a hurdle stretch with your leg pointed back can put stress on your back leg’s knee joint, which can pop your knee out of place and put unwanted stress on the joint. Doing it with your leg inside gives you the exact same stretch, but doesn’t harm your knee. Responses will vary. A sample response follows: Both types of hurdle stretches loosen up the hamstring in the same way. But the hurdle stretch with the leg pointed back puts sideways torque on the back knee and can result in injury. So while the potential benefit of the exercises are the same, one risks serious injury to the knee.

Explain why head circles and arm circles are considered dangerous exercises.

Head circles and arm circles are two ballistic stretches which use motion to push your joints past their natural range of motion. This can tear or damage ligaments, tendons, or joints. Head circles can also put stress on and damage your spinal column, and arm circles can pop your arm out of socket. Responses will vary. A sample response follows: Both head circles and arm circles involve stretching with motion. These stretching exercises risk serious injury to the muscles of the neck and shoulders if the motions are not trictly controlled. When the head goes back, it hyperextends the neck, which is dangerous; despite not involving bouncing, arm circles are a ballistic exercise and should not be performed.

Explain why it is important to stretch slowly and why bouncing during stretching is very dangerous.

It is important to stretch slowly so your tendons and ligaments can have time to adjust and relax into the stretch, which will prevent them from being torn. Bouncing can accidentally tear your tendons and ligaments if you overstretch them. Responses will vary. A sample response follows: Stretching a muscle slowly prevents it from overextending and being damaged. When stretches occur too quickly, such as with bouncing, the muscle can be seriously damaged during the uncontrolled motions.

Explain what is meant by balance stretching.

Balance stretching is giving equal attention to stretching all parts of your body. It is also important to stretch opposite muscles in equal amounts. For example, you need to stretch your hamstrings as much as your quads, and you need to stretch your right arm as much as your left arm. Responses will vary. A sample response follows: Balanced stretching refers to performing stretching exercises across the entire body. Stretching the entire body balances the fitness benefits across all muscle groups instead of limiting the benefits to a single or limited number of muscle groups.

The standing toe touch is most likely to result in __________.
A. a shoulder injury
B. a hyperextended neck
C. loose muscles in the torso
D. a hyperextended knee

D. a hyperextended knee

Which of the following is a ballistic stretching exercise?
A. calf stretch
B. arm circles
C. yoga plow
D. hurdle stretch

B. arm circles

A full stretching session should take between __________.
A. five and ten minutes
B. half an hour to an hour
C. one and two hours
D. ten and twenty minutes

D. ten and twenty minutes

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 a good exercise for the lower body?
A. hip flexor
B. spine stretch
C. calf stretch
D. hamstring stretch

B. spine stretch

The hip flexor is predominantly a calf stretching exercise.
True
False

False

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.

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

D. hip flexor

When preparing to exercise, it’s best to warm up your muscles before stretching.
True
False

True

Some stretching exercise can be harmful, even if performed correctly.
True
False

True

Stretching before and after a workout allows for __________.
A. minimal soreness
B. maintained flexibility
C. notation of increased flexibility
D. all of the above

D. all of the above

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

What exercises should you perform if your goal is to improve flexibility of your chest and side muscles?
A. hip flexor and side stretch
B. shoulder stretch and chest and arm bends
C. side stretch and chest and arm bends
D. hamstring stretch and calf stretch

C. side stretch and chest and arm bends

There aren’t health risks with any yoga positions or forms.
True
False

False

Stretching should be accompanied by slow, deep breaths.
True
False

True

The ballistic method of developing flexibility is the safest form of stretching.
True
False

False

Why is the standing quadriceps stretch a better stretching exercise than the sitting quadriceps stretch?
A. It stretches the quadriceps muscle further.
B. It can also be performed while lying down.
C. It exerts less force on the knees.
D. It causes sideways torque on the knees.

C. It exerts less force on the knees.

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