Flexibility Training
decreases muscle soreness:
static stretching
(T/F) Myofibrils do the actual movement during exercise.
True
(T/F) Stretching is considered exercise
True
lactic acid
a by-product of exercise
muscle spindle
a sensory receptor located in a muscle that senses its tension
going up stairs to get to your room:
activities of daily living
mopping a floor:
activities of daily living
putting away dishes:
activities of daily living
Which of these should be recorded in your activity log?
activities of daily living planned exercise activity only calorie burning activities
Poor posture can cause
back pain
engages the muscle spindle:
ballistic stretching
involves forceful bouncing movements:
ballistic stretching
Warm-ups and cool-downs _____.
can reduce the sudden changes in the body due to exercise can help reduce injury are equally important to the body
Most of your exercise each week should be _____.
cardiovascular
Which of the following is an activity of daily living? jogging cleaning weightlifting all of the above
cleaning
Which of the following can result from poor circulation?
cold feet tingling feet and legs leg muscle cramps
improved posture
comes from equally worked antagonistic muscles
The best time to stretch the muscles is during a
cool-down
a recovery period:
cool-down
helps prevent muscle soreness the day after exercise:
cool-down
keeps the blood moving through the body:
cool-down
slows down the heart:
cool-down
walking around the track after a sprint:
cool-down
exercise
develops physical fitness
involves gentle, sports-related motions:
dynamic stretching
often used before sports:
dynamic stretching
slow leg lifts:
dynamic stretching
Your posture _____.
is improved with stretching exercises
Relaxation, as a result of stretching can _____.
lower your blood sugar levels
improved the ability to relax
lowers blood pressure and blood sugar
An example of a planned exercise activity is _____.
martial arts
standard sit-and-reach test
measures back and leg flexibility
The actual cells that the muscles are made of are called _____.
muscle fibers
Which of the following are flexibility exercises? swimming running bike riding
none of the above
antagonistic muscles
opposing sets of muscles that are required to move a leg or arm back and forth
shoulder flexibility test
performed by trying to grab your hands behind your back
varicose veins
ineffective veins in the body
(T/F) Only planned exercise activities make you tired.
False
helps get muscles out of a relaxed state:
warm-up
helps keep the heart from getting shocked by activity:
warm-up
helps the joints of the body handle the strain of exercise:
warm-up
increases heart rate:
warm-up
lubricates the joints of the body:
warm-up
speeds up the blood flow:
warm-up
starts increasing the blood flow to the muscles:
warm-up
decreased joint stiffness
when the joints move more easily
improved range of motion
when the muscles and joints are more flexible
muscle myofibrils
where the actual movement of the muscle occurs
Which of the following are true about an activity log?
- It helps you keep track of your planned exercise activities. - All of your flexibility exercise time should be logged in it. - It will help a person become consistent with exercise. - It will show you what types of exercises you have performed each week.
During your class stretching, _____.
- you stretched the neck and shoulders - you performed warm-ups before stretching - some exercises involved moving from one position to another
cool-down
usually comes at the end of a workout
activities of daily living
walking to your car
Before taking either flexibility test, you should _____.
warm up for 10 minutes
Cardiovascular exercise should be performed _____.
every day
planned exercise activities
exercise that is scheduled
The sit-and-reach test tells you how ______ your muscles are.
flexible
general warm-up
gets the entire body ready for activity
activity log
helps you make exercise a habit
range of motion
how far in any direction a part of the body is able to move
It is important for a person to include _____.
inactivity in their week activities of daily living in their week planned exercise activities in their week
Using an activity log can _____.
increase your motivation to exercise
What is the most obvious benefit of stretching?
increased range of motion
flexibility exercises:
planned exercise activities
using a stair-stepper:
planned exercise activities
warm-ups and cool-downs:
planned exercise activities
Golgi tendon organ
receptors that respond to increases in muscle tension; inhibit further contractions
flexibility exercises
reduces the chance of muscle injury
lactic acid
removed from the muscles by increased blood flow
improved circulation
results in fewer varicose veins
If you had a negative score on the sit-and-reach test, you _____.
should stretch your lower body more
myofibrils
slide together to shorten a muscle
A ______ prepares your body for certain activities.
specific warm-up
engages the Golgi tendon organ:
static stretching
involves holding a stretch:
static stretching
specific warm-up
taking time to warm up your legs
antagonistic muscles
the front and back muscles of your leg
muscle fibers
the muscle cells
antagonistic muscles
the stomach and the back
posture
the way you hold your body when you sit or stand
Younger people also need to do warm-ups because _____.
their muscles can also get injured
5 minutes of slowly increasing activity:
warm-up