KIN 100-Chapter Five

Which of the following statements about the characteristics of flexibility are true?

Flexibility decreases with inactivity and increases with regular stretching. Flexibility is a highly adaptable fitness component.

Which of the following is true regarding flexibility?

Flexibility decreases with inactivity.

Flexibility is the ability of a joint to

Flexibility is the ability of a joint to

_____ joints allow only limited forward and backward movement; they lock when fully extended.

Hinge

Which of the following are true regarding ballistic stretching?

It can make it more difficult to stretch the muscle. Ballistic stretching trains the muscle dynamically. Ballistic stretching is commonly associated with injury.

Which of the following statements about extreme flexibility is true?

It reduces joint stability.

What is the ACSM's recommendation for stretching exercises?

They should be performed at least two or three days per week.

BLANK is a structural protein in muscles that has elastic properties and contributes to flexibility.

Titin

Most cases of low-back pain clear up

Within a few weeks or months

What is the safest and most convenient stretching technique?

active static stretching

People who are just beginning flexibility training may be better off using what stretching technique?

active stretching

Frequent stretching is beneficial for developing flexibility because proprioceptors

adapt quickly to stretching.

Performing a gradual stretch and then holding it allows proprioceptors to do what?

adjust to the new muscle length reduce the signals sent to the spine

Which of the following would be appropriate times to perform static stretches?

after an aerobics class after weight training after a long run

In contrast to static stretching, PNF appears to

allow greater increases in flexibility.

Injury to the back is more likely to occur if body movement stresses the back in which of the following ways?

at an angle to the long axis during flexion

Which type of joint has the greatest range of motion?

ball and socket

In ______ stretching, the muscles are stretched suddenly in a forceful bouncing movement.

ballistic

If you are engaged in a high-intensity activity, when is static stretching not advised?

before the activity

Which of the following is NOT a common risk factor for low-back pain?

being less than 34 years old

Maintaining good flexibility is important because aging decreases the natural elasticity of all of the following except the

bones.

Passive stretching is a stretching technique in which muscles are stretched

by an outside force

Active stretching is a stretching technique in which muscles are stretched

by the contraction of the opposing muscles.

The bone surfaces within the joint are lined with

cartilage

Compared to static stretching, PNF stretching

causes more muscle stiffness. requires a partner.

What are spinal curves?

cervical, thoracic, lumbar, sacral

The nine vertebrae at the base of the spine that make up the tailbone are fused together from which two sections of the spine?

coccyx and sacrum

Connective tissue consisting of white fibers that provide structure and support is called

collagen

The two principal types of connective tissue are

collagen and elastin.

The synovial fluid in joint cavities performs which of the following functions?

cushions the bone reduces friction

The benefits of flexibility include all of the following except

decreased heart rate.

Good flexibility can improve impaired mobility by

decreasing pain.

The ability to move a joint through its range of motion with little resistance is defined as ______ flexibility.

dynamic

Which of the following are types of flexibility?

dynamic static

The structure located between adjoining vertebrae, consisting of a gel- and water-filled nucleus surrounded by fibrous rings is called

intervertebral disk.

What gives joints strength and stability but limits movement?

joint capsules

Which of the following activities is most commonly associated with low-back pain?

landscaping

Which region of the spine is the most common site for back pain?

lumbar

People who have flexibility in one joint

may or may not have flexibility in other joints.

Which of the following factors affect the flexibility of a joint?

muscle elasticity joint structure muscle length

Which of the following do not directly affect flexibility?

muscle endurance muscle strength

Which of the following can be changed through exercise to improve flexibility?

muscle length

What type of soft tissue is the key to developing flexibility?

muscle tissue

A proprioceptor is a type of

nerve

Which one of the following symptoms is likely to be the result of a damaged intervertebral disk?

numbness in the foot

For most average people, an attainable goal for a flexibility program is to work on

obtaining normal flexibility in the major joints.

Stretching programs are particularly important for which of the following groups?

older adults. people who sit for long time periods. workers involved in brief bouts of intense exertion. athletes in high-power sports.

Flexibility is important because it promotes

physical fitness. general wellness.

Which of the following methods are the more challenging types of core exercises?

stability balls free weights

The core muscles do which of the following?

stabilize the spine stabilize the midsection of the body help transfer force between the upper and lower body

Which of the following types of exercises are the best for low-back health?

whole body exercises that force the core muscles to stabilize the spine in many directions

In older adults, good flexibility improves which of the following?

stability balance

After a couple of months in your flexibility program, you can expect to see increases of _____ in many joints.

10-20 percent

How long (duration) should a single stretch be held?

10-30 seconds

At what point in your stretching program are you likely to notice some improvement?

2 to 3 weeks

Which of the following statements are true regarding passive stretching?

A greater range of motion is achieved using passive stretching. The stretch is not controlled by the muscles themselves. Communication is important if using a partner.

Which of the following is a disadvantage of active stretching?

A sufficient stretch may not be produced.

In a seated stretch of calf muscles using the PNF contract-relax method, what is the first step?

Contract the calf muscles.

Which of the following is true of dynamic stretching techniques?

Dynamic stretches help to develop functional flexibility that translates well into activities.

A stretching technique in which muscles are stretched by moving joints slowly and fluidly through their range of motion in a controlled manner but not held in the stretched position is known as

dynamic stretching.

Which type of elongation is a temporary change in the length of muscles, tendons, and supporting connective tissues?

elastic

Connective tissue consisting of yellow fibers that are stretchy and flexible is called

elastin.

The muscles in the ______ are not core muscles.

feet

Recent research suggests that _____ is the best treatment for muscle cramps.

gentle stretching

An important component of safe passive stretching with a partner is

good communication.

Enhanced flexibility in the back, pelvis, and thighs may

help prevent low-back pain.

Which of the following is not an additional benefit of flexibility?

improved concentration

Which of the following is NOT a likely cause of low-back pain?

increased flexibility.

Like a person with poor flexibility, a person with extreme flexibility has

increased risk for injury.

Poor joint flexibility is associated with which of the following characteristics?

increased stress on joints joint deterioration abnormalities in joint lubrication

Which of the following are commonly associated with pain from damaged intervertebral disks?

physical stresses that reduce shock absorption narrowing of the space between two vertebra pressure on a nerve root by a bulging disk

Which type of elongation is a long-term change in the length of muscles, tendons and supporting connective tissues?

plastic

Low-back pain often results from which of the following?

poor body mechanics poor posture weak and inflexible muscles

Underlying causes of back pain may include which one of the following?

poor posture

Which of the following are potential benefits of flexibility?

prevention of soreness improved joint health injury prevention

Contracting a muscle before stretching is an essential part of

proprioceptive neuromuscular facilitation

Which of the following sends information about changes in the muscular and skeletal systems to allow the nervous system to control the speed, strength, and coordination of muscle contractions?

proprioceptors

Vertebrae are the bony segments composing the spinal column that do which of the following?

protect the spinal cord provide structural support for the body

Good flexibility in the hips and knees

protects the spine from excessive motion during everyday activities

In a PNF contract-relax stretching method, the contraction activates proprioceptors, which causes

relaxation in the muscle about to be stretched

Joint capsules surround major joints. They are best described as

semielastic.

Intervertebral disks perform which of the following functions?

separate vertebrae from each other absorb stress placed on the spine disperse stress placed on the spine

The most common test of flexibility is the _____ test.

sit-and-reach

Soft tissues of the human body include which of the following?

skin tendons muscles ligaments

There is no general flexibility assessment because flexibility is

specific to each joint.

In ______ stretching, each muscle is gradually stretched and the stretch is held for 10-30 seconds.

static

The ability to hold an extended position at one end or point in a joint's range of motion is defined as which kind of flexibility.

static

The ability to hold an extended position at one end or point in a joint's range of motion is defined as which kind of flexibility?

static

Which type of stretching technique is most often recommended by fitness experts because it is safe and effective?

static

Ballistic stretching is considered dangerous because ballistic stretches may

stimulate a muscular contraction during a stretch.

Which of the following are common underlying causes of low-back pain?

strained muscles poor posture and body mechanics loss of core muscle strength

Balanced flexibility can best be achieved by doing which of the following?

stretching regularly varying stretching techniques

The spinal column performs which of the following functions?

structural support for the body surrounds and protects the spinal cord supports the body's weight

Which of the following can be changed through a program to develop flexibility?

the length of resting muscle fibers

The structure of vertebrae depends on

their location on the spine.

When injuries occur, flexibility exercises are used

to restore normal range of motion

Stretching exercises should be performed

to the point of slight tension

Stretching programs are of particular importance to all the following groups of people except

toddlers

Which of the following structures surrounds and protects the spinal cord?

vertebral arch

Which of the following structures serves as attachment sites for muscles and ligaments?

vertebral bony processes or outgrowths