NASM - Chapter 14 Quiz

What are the recommended training variables for active stretching?

1 to 3 sets, hold each stretch for 1 to 2 seconds, and repeat for 5 to 10 repetitions

Susan's quadriceps have been identified as overactive. What type of flexibility training should be used first to help improve this muscle imbalance?

SMR and static stretching of the quadriceps

What are two contraindications for self-myofascial techniques?

Cancer and bleeding disorders

Which principle states that soft tissue will model along the lines of stress?

Davi's Law

If a muscle is stretched too quickly, the muscle responds with an immediate contraction to stop the stretch. What is this specific action called?

Stretch reflex

Which muscle would you be targeting for SMR if you placed the roller along the front and slightly lateral (outside) part of the upper thigh (just below the pelvis)?

Tensor fascia latae

Which upper-body yoga stretch is considered controversial and may be a risk for injury?

Plow Pose (Upper neck)

Which statement best defines the concept of relative flexibility?

Altered movement patterns

Which term best describes motion at the joint surface?

Arthrokinematics

What is considered to be the mechanism of action with self-myofascial rolling?

Autogenic inhibition

What is the process in which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles?

Autogenic inhibition

What principle describes the nervous system's ability to recruit the correct muscles to perform movement?

Neuromuscular efficiency

Which type of nerve receptor senses pain?

Nociceptor

Flexibility is defined as the following:

Normal extensibility of all soft tissues that allows for complete range of motion

When performing a dumbbell biceps curl, the biceps brachii is considered the agonist (prime mover), and the triceps become the inhibited antagonist. What is this phenomenon called?

Reciprocal inhibition

What are the two primary actions of the muscle spindle?

Sense the change in muscle length and the speed of length change

Why is the hurdler's stretch considered to be a controversial lower-body stretch?

The stretch provides excessive stress to the inside of the knee.