Chapter 10: Concepts of Flexibility Training
A minimum of three days a week
How frequently should flexibility training be incorporated in a fitness routine to enhance an individual's flexibility?
Static or pre-contraction stretching
In a flexibility training protocol, which of the following should be executed after a training session?
10 to 30 seconds
In most cases, how long should a static stretch be held?
Intensity and time
What are the two most important acute training variables related to flexibility training?
Movement-based active stretching where muscles engage to bring about a stretch
What is dynamic stretching?
Range of motion
What term is defined as the measurement of movement around a specific joint or body part?
Autogenic inhibition
What type of inhibition do myofascial release techniques rely on to decrease the excitability of muscle tissue?
Ballistic stretching
What type of stretching uses bouncing and the momentum of the body or limb to force it beyond a normal range of motion?
Lumbar spine
Which body region should be avoided during myofascial release techniques?
Pre-contraction stretching
Which flexibility technique may be assisted by or utilizes a stretching tool like a towel or stretching strap?
Self-myofascial release (SMR)
Which of the following flexibility techniques may be executed before or after an exercise session?
Reduces muscle soreness
Which of the following is a benefit of static stretching after an exercise session?
Decreased chronic pain
Which of the following is a known benefit of flexibility training?
Improved posture
Which of the following is a known benefit of flexibility training?
A client moving their shoulder through flexion and extension
Which of the following is an example of an active range of motion?
Golgi tendon organ
Which proprioceptive organ is targeted during myofascial release techniques?
Dynamic stretching
Which type of stretching should mirror the movements that will be performed in an upcoming activity?
Passive stretching
Which type of stretching uses an external force to move a joint to the end of a range of motion?