PE - 100 Chapter 5
What is the long-term lengthening of connective tissues called?
plastic elongation
What determines flexibility?
genetics
The modified hurdler stretch targets which muscles?
hamstring muscles
What structures absorb and disperse stress on the spine?
intervertebral disc
What is the most common site of back pain?
lumbar
Upon what does static flexibility depend?
- The ability to tolerate stretched muscles - the structure of your joints - the elasticity of muscles
What muscles are included in the core muscles?
- abdomen - pelvic floor - sides of the trunk - back - buttocks - hip - pelvis
What is most likely to cause back pain?
- heavy lifting - muscle weakness - poor posture
Name a benefit that comes with flexibility?
- joint health - prevent arthritis - increases balance & stability - prevention of lower back pain & injuries - improved posture - relaxation - reduces muscle cramps
What is one benefit of stretching?
- joint health - prevent arthritis - increases balance & stability - prevention of lower back pain & injuries - improved posture - relaxation - reduces muscle cramps
What is one likely outcome of good flexibility?
- joint health - prevent arthritis - increases balance & stability - prevention of lower back pain & injuries - improved posture - relaxation - reduces muscle cramps
What activity best demonstrates dynamic flexibility?
- pitching a ball - swinging a golf club
Why are ballistic stretches considered dangerous?
- they heighten activities that cause muscle to contract by triggering strong responses from the nerves can cause a reflux muscle contraction that make it harder to stretch - strains muscles
According to the American College of Sports Medicine (ACSM), how many days a week should one perform stretching exercises?
2 - 3 days a week
How many repetitions of a stretch should you do during a stressing session?
2 to 4
What are the yellow fibers that make connective tissue flexible?
Elastin
Which is a proprioceptor?
Nerves that send information about the muscular and skeletal system to the nervous system
What type of stretching features contracting a muscle prior to stretching?
PNF stretching
What is a disadvantage of active stretching?
a person may not be able to produce enough stress to increase flexibility using only the contraction of opposing muscle groups
What is considered one of the safest stretching techniques?
active static stretching
Which stretching technique is most commonly associated with injury?
ballistic stretching
What are stabilization exercises particularly good for?
building core stiffness and strength
What are the two principle types of connective tissue in a muscle?
collagen and elastin
Which is an essential component of safe passive stretching?
communicating between you and your partner
Full range of motion spine exercises performed soon after waking can lead to injury because...
discs are full of fluid when waking due to no movement for a long period of time
What is the focus of dynamic stretching?
focuses on movements that work through the range of motion required for the sport - daily movements
What are joint capsules?
semi elastic structures that give joints strength/stability, but limit movement
Which test is used to determine the flexibility of muscles in the hamstrings?
sit and reach
Which stretching technique do experts recommend for general fitness?
static stretching
