chapter 5 quizzes

b. nerve.

A proprioceptor is a type of Multiple choice question. a. artery. b. nerve. c. myofibril. d. joint capsule.

d. dynamic stretching.

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 Multiple choice question. a. ballistic stretching. b. static stretching. c. proprioceptive neuromuscular facilitation. d. dynamic stretching.

a. by the contraction of the opposing muscles.

Active stretching is a stretching technique in which muscles are stretched Multiple choice question. a. by the contraction of the opposing muscles. b. for cosmetic reasons alone. c. to the point of injury. d. by an external force outside of the body.

c. 10-20 percent

After a couple of months in your flexibility program, you can expect to see increases of _____ in many joints. Multiple choice question. a. 5-10 percent b. 10-15 percent c. 10-20 percent d. 30 percent (or perhaps a bit more)

d. good communication.

An important component of safe passive stretching with a partner is Multiple choice question. a. quick movement. b. remaining seated. c. forceful movement. d. good communication.

d. tissues.

An individual experiencing sudden acute back pain most likely has injured his or her Multiple choice question. a. lungs. b. blood vessels. c. bones. d. tissues.

a. 2 to 3 weeks

At what point in your stretching program are you likely to notice some improvement? Multiple choice question. a. 2 to 3 weeks b. at least 2 months c. at least 3 months d. It could take up to 6 months.

a. stretching regularly c. varying stretching techniques

Balanced flexibility can best be achieved by doing which of the following? Multiple select question. a. stretching regularly b. using the same stretches each time. c. varying stretching techniques d. concentrating on minor joints

c. stimulate a muscular contraction during a stretch.

Ballistic stretching is considered dangerous because ballistic stretches may Multiple choice question. a. increase flexibility too rapidly. b. cause muscle relaxation during a stretch. c. stimulate a muscular contraction during a stretch. d. train the muscle statically.

c. arthritis.

Breakdown in joint cartilage from injury or aging leads to Multiple choice question. a. osteoporosis. b. sciatica. c. arthritis. d. brittle bone disease.

b. causes more muscle stiffness. d. requires a partner.

Compared to static stretching, PNF stretching Multiple select question. a. takes less time. b. causes more muscle stiffness. c. causes less muscle soreness. d. requires a partner.

a. elastin.

Connective tissue consisting of yellow fibers that are stretchy and flexible is called Multiple choice question. a. elastin. b. collagen. c. actin. d. titin.

c. proprioceptive neuromuscular facilitation.

Contracting a muscle before stretching is an essential part of Multiple choice question. a. ballistic elongation stretching. b. active muscular facilitation. c. proprioceptive neuromuscular facilitation. d. speed loading.

a. help prevent low-back pain.

Enhanced flexibility in the back, pelvis, and thighs may Multiple choice question. a. help prevent low-back pain. b. increase proprioception. c. increase the risk of injury. d. improve body composition.

a. a. physical fitness. d. general wellness.

Flexibility is important because it promotes Multiple select question. a. physical fitness. b. improved digestion. c. immunity to disease. d. general wellness.

move through its normal, full range of motion.

Flexibility is the ability of a joint to a. move through its normal, full range of motion. b. provide immunity against diseases. c. withstand heavy lifting. d. support muscle function.

d. obtaining normal flexibility in the major joints.

For most average people, an attainable goal for a flexibility program is to work on Multiple choice question. a. lowering their body mass index by double digits. b. becoming competitive athletes in one year. c. becoming overflexible. d. obtaining normal flexibility in the major joints.

c. adapt quickly to stretching.

Frequent stretching is beneficial for developing flexibility because proprioceptors Multiple choice question. a. are bones that require movement. b. are not connected to the nervous system. c. adapt quickly to stretching. d. do not adapt quickly to movement.

a. protects the spine from excessive motion during everyday activities.

Good flexibility in the hips and knees Multiple choice question. a. protects the spine from excessive motion during everyday activities. b. protects against hypertrophy of the muscles. c. protects against bone loss in the hips and spine. d. protects the internal organs from excessive motion during everyday activities.

c. 10-30 seconds

How long (duration) should a single stretch be held? Multiple choice question. a. 90-120 seconds b. 40-60 seconds c. 10-30 seconds d. 5-10 seconds

a. before the activity

If you are engaged in a high-intensity activity, when is static stretching not advised? Multiple choice question. a. before the activity b. after the activity c. Neither choice is correct; static stretching is advised both before and after a high-intensity activity.

a. static

In ______ stretching, each muscle is gradually stretched and the stretch is held for 10-30 seconds. Multiple choice question. a. static b. synthetic c. neurotic d. concentric

c. ballistic

In ______ stretching, the muscles are stretched suddenly in a forceful bouncing movement. Multiple choice question. a. organic b. dynamic c. ballistic d. holistic

a. relaxation in the muscle about to be stretched

In a PNF contract-relax stretching method, the contraction activates proprioceptors, which causes Multiple choice question. a. relaxation in the muscle about to be stretched b. contraction followed by relaxation in the muscle about to be stretched c. contraction in the muscle about to be stretched

b. Contract the calf muscles.

In a seated stretch of calf muscles using the PNF contract-relax method, what is the first step? Multiple choice question. a. Pull the tops of the feet toward the body. b. Contract the calf muscles. c. Relax the calf muscles.

c. allow greater increases in flexibility.

In contrast to static stretching, PNF appears to Multiple choice question. a. cause less muscle soreness. b. allow less effective stretching. c. allow greater increases in flexibility. d. cause less muscle stiffness.

a. steady ache with stiffness b. shooting pain d. stabbing pain

Individuals experiencing chronic back pain often report which symptoms? Multiple select question. a. steady ache with stiffness b. shooting pain c. symptoms lasting only one day d. stabbing pain

a. at an angle to the long axis c. during flexion

Injury to the back is more likely to occur if body movement stresses the back in which of the following ways? Multiple select question. a. at an angle to the long axis b. along the long axis c. during flexion

a. separate vertebrae from each other b. disperse stress placed on the spine c. absorb stress placed on the spine

Intervertebral disks perform which of the following functions? Multiple select question. a. separate vertebrae from each other b. disperse stress placed on the spine c. absorb stress placed on the spine d. protect the spinal cord

d. semielastic.

Joint capsules surround major joints. They are best described as Multiple choice question. a. grainy like sand. b. liquid like blood. c. hard like bone. d. semielastic.

a. increased risk for injury.

Like a person with poor flexibility, a person with extreme flexibility has Multiple choice question. a. increased risk for injury. b. no risk for injury. c. very healthy joints. d. reduced risk for injury.

a. poor posture c. weak and inflexible muscles d. poor body mechanics

Low-back pain often results from which of the following? Multiple select question. a. poor posture b. diabetes and migraines c. weak and inflexible muscles d. poor body mechanics

c. bones.

Maintaining good flexibility is important because aging decreases the natural elasticity of all of the following except the Multiple choice question. a. tendons. b. joints. c. bones. d. muscles.

c. within a few weeks or months.

Most cases of low-back pain clear up Multiple choice question. a. within a few months or years. b. only after treatment or surgery. c. within a few weeks or months. d. after a good night's sleep.

c. by an outside force.

Passive stretching is a stretching technique in which muscles are stretched Multiple choice question. a. from within. b. to the point of pain. c. by an outside force. d. barely so a person hardly notices.

a. active stretching

People who are just beginning flexibility training may be better off using what stretching technique? Multiple choice question. a. active stretching b. PNF stretching c. active static stretching d. passive stretching

c. may or may not have flexibility in other joints.

People who have flexibility in one joint Multiple choice question. a. will always have flexibility in other joints. b. will have less flexibility elsewhere in their bodies. c. may or may not have flexibility in other joints. d. are more likely to develop joint and body pain.

a. joint deterioration b. abnormalities in joint lubrication d. increased stress on joints

Poor joint flexibility is associated with which of the following characteristics? Multiple select question. a. joint deterioration b. abnormalities in joint lubrication c. protection from joint pain d. increased stress on joints

c. gentle stretching

Recent research suggests that _____ is the best treatment for muscle cramps. Multiple choice question. a. rapid fluid intake b. ingesting magnesium c. gentle stretching d. eating bananas

a. ligaments c. muscles d. tendons e. skin

Soft tissues of the human body include which of the following? Multiple select question. a. ligaments b. bones c. muscles d. tendons e. skin

d. toddlers.

Stretching programs are of particular importance to all the following groups of people except Multiple choice question. a. basketball players. b. grandmothers. c. middle-aged men. d. toddlers.

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

Stretching programs are particularly important for which of the following groups? Multiple select question. a. older adults. b. people who sit for long time periods. c.. active toddlers and young children. d. athletes in high-power sports. e. workers involved in brief bouts of intense exertion.

b. muscle spasms c. pain d. stiffness

Symptoms of acute tissue injury in the lower back include which of the following? Multiple select question. a. discoloration b. muscle spasms c. pain d. stiffness

d. 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? a. dynamic b. stationary c. extended d. static

a. decreased heart rate.

The benefits of flexibility include all of the following except Multiple choice question. a. decreased heart rate. b. injury prevention. c. improved physical performance. d. improved joint health. e. prevention of soreness.

b. stabilize the spine c. help transfer force between the upper and lower body d. stabilize the midsection of the body

The core muscles do which of the following? Multiple select question. a. stabilize the lower body b. stabilize the spine c. help transfer force between the upper and lower body d. stabilize the midsection of the body

d. sit-and-reach

The most common test of flexibility is the _____ test. Multiple choice question. a. specific flexibility b. bend-and-squat c. general flexibility d. sit-and-reach

c. feet

The muscles in the ______ are not core muscles. Multiple choice question. a. buttocks b. back c. feet d. abdomen e. pelvic floor

a. coccyx and sacrum

The nine vertebrae at the base of the spine that make up the tailbone are fused together from which two sections of the spine? Multiple choice question. a. coccyx and sacrum b. cervical and coccyx c. sacrum and lumbar d. coccyx and lumbar

a. supports the body's weight d. structural support for the body e. surrounds and protects the spinal cord

The spinal column performs which of the following functions? Multiple select question. a. supports the body's weight b. restricts movement in two directions c. carries oxygen to the lungs and other organs d. structural support for the body e. surrounds and protects the spinal cord

d. intervertebral disk.

The structure located between adjoining vertebrae, consisting of a gel- and water-filled nucleus surrounded by fibrous rings is called Multiple choice question. a. spinal vertebrae. b. intervertebral nerve. c. spinal nerve. d. intervertebral disk.

c. their location on the spine.

The structure of vertebrae depends on Multiple choice question. a. age and sex. b. their degree of flexibility. c. their location on the spine. d. height and weight.

a. cushions the bone c. reduces friction

The synovial fluid in joint cavities performs which of the following functions? Multiple select question. a. cushions the bone b. reinforces the joint c. reduces friction d. strengthens the joint

b. specific to each joint.

There is no general flexibility assessment because flexibility is Multiple choice question. a. dependent on fitness level. b. specific to each joint. c. affected by age and sex. d. difficult to measure.

a. poor posture

Underlying causes of back pain may include which one of the following? Multiple choice question. a. poor posture b. increased core muscle strength c. improved muscle endurance d. loss of body weight

b. protect the spinal cord c. provide structural support for the body

Vertebrae are the bony segments composing the spinal column that do which of the following? Multiple select question. a. create hormones to regulate metabolism b. protect the spinal cord c. provide structural support for the body d. alter genetic material in the cells

a. cervical c. thoracic d. lumbar e. sacral

What are spinal curves? Multiple select question. a. cervical b. pectoral c. thoracic d. lumbar e. sacral

a. joint capsules

What gives joints strength and stability but limits movement? Multiple choice question. a. joint capsules b. bony outgrowths c. bursa d. meniscus

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

What is the ACSM's recommendation for stretching exercises? Multiple choice question. a. They should be performed at least two or three days per week. b. They should be performed only once per week. c. Daily stretching is not recommended and will likely lead to injury. d. Muscles should be stretched when cold.

d. active static stretching

What is the safest and most convenient stretching technique? Multiple choice question. a. active stretching b. PNF stretching c. passive stretching d. active static stretching

b. muscle tissue

What type of soft tissue is the key to developing flexibility? Multiple choice question. a. ligaments b. muscle tissue c. skin d. tendons

b. to restore normal range of motion.

When injuries occur, flexibility exercises are used Multiple choice question. a. to improve muscle strength. b. to restore normal range of motion. c. only once a week. d. for eight or more hours daily.

a. twisting b. bending e. frequent lifting

Which of the following activities are associated with low-back pain? Multiple select question. a. twisting b. bending c. physically easy work d. low concentration demands e. frequent lifting

d. landscaping

Which of the following activities is most commonly associated with low-back pain? Multiple choice question. a. dog walking b. accounting c. sorting papers d. landscaping

a. strained muscles c. loss of core muscle strength d. poor posture and body mechanics

Which of the following are common underlying causes of low-back pain? Multiple select question. a. strained muscles b. loss of body weight c. loss of core muscle strength d. poor posture and body mechanics

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

Which of the following are commonly associated with pain from damaged intervertebral disks? Multiple select question. a. pressure on a nerve root by a bulging disk b. narrowing of the space between two vertebra c. age-related increased fluid levels in disks d. physical stresses that reduce shock absorption

a. injury prevention b. prevention of soreness d. improved joint health

Which of the following are potential benefits of flexibility? (Select all that apply.) Multiple select question. a. injury prevention b. prevention of soreness c. increased heart rate d. improved joint health e. increased tension

a. Apply ice to the injured area several times a day. c. Take over-the-counter pain medication.

Which of the following are recommended ways to manage acute back pain? Multiple select question. a. Apply ice to the injured area several times a day. b. Rest in bed for five days or more. c. Take over-the-counter pain medication. d. Wrap tightly with a compression bandage.

a. static c. dynamic

Which of the following are types of flexibility? Multiple select question. a. static b. active c. dynamic d. passive

c. maintain a healthy weight d. use a supportive chair and a medium-firm mattress

Which of the following are ways to prevent low-back pain? Multiple select question. a. progress quickly when attempting to improve strength and fitness b. stand for long periods of time in the same position c. maintain a healthy weight d. use a supportive chair and a medium-firm mattress

d. the length of resting muscle fibers

Which of the following can be changed through a program to develop flexibility? Multiple choice question. a. the number of hinges in joints b. the structure of joints c. the genetic composition of tissue d. the length of resting muscle fibers

c. muscle length

Which of the following can be changed through exercise to improve flexibility? a. joint structure b. number of joint capsules c. muscle length d. cartilage structure

a. muscle strength c. muscle endurance

Which of the following do not directly affect flexibility? Multiple select question. a. muscle strength b. muscle elasticity c. muscle endurance d. joint structure

b. muscle elasticity c. joint structure d. muscle length

Which of the following factors affect the flexibility of a joint? a. muscle strength b. muscle elasticity c. joint structure d. muscle length

d. A sufficient stretch may not be produced.

Which of the following is a disadvantage of active stretching? Multiple choice question. a. Range of motion is not sufficient. b. There is a high risk of injury. c. Active stretching requires a partner. d. A sufficient stretch may not be produced.

a. The pain can radiate to another part of the body.

Which of the following is a true statement concerning chronic back pain? Multiple choice question. a. The pain can radiate to another part of the body. b. The pain is always localized. c. The pain is usually replaced by numbness. d. Chronic back pain does not produce stabbing pain.

d. tissue regeneration

Which of the following is most likely not an underlying cause of chronic back pain? Multiple choice question. a. ligament strains b. muscle strains c. disk herniations d. tissue regeneration

a. Do low-back exercises in the morning.

Which of the following is not a general guideline for back exercise programs? Multiple choice question. a. Do low-back exercises in the morning. b. Engage in regular endurance exercise. c. Do low-back exercises a minimum of 3 days per week. d. Emphasize muscular endurance rather than muscular strength.

b. improved concentration

Which of the following is not an additional benefit of flexibility? Multiple choice question. a. improved posture b. improved concentration c. improved body position d. improved relaxation

d. prolonged bed rest

Which of the following is not recommended for the management of acute back pain? Multiple choice question. a. application of ice several times a day b. over-the-counter anti-inflammatory medication c. application of cold then heat d. prolonged bed rest

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

Which of the following is true of dynamic stretching techniques? Multiple choice question. a. Dynamic stretches are easier to perform than static stretches. b. Dynamic stretches help to develop functional flexibility that translates well into activities. c. Dynamic stretches carry a much lower risk of soreness and injury than static stretches. d. Serious athletes avoid using dynamic stretches as part of their warm-up.

b. Flexibility decreases with inactivity.

Which of the following is true regarding flexibility? a. Flexibility in one joint guarantees flexibility in another. b. Flexibility decreases with inactivity. c. Flexibility is greater in double-jointed individuals. d. Flexibility is the ability of a joint to move beyond the normal range of motion.

c. free weights d. stability balls

Which of the following methods are the more challenging types of core exercises? Multiple select question. a. concentric exercises b. weight machines c. free weights d. stability balls

a. Hold each stretch for 10-30 seconds, do 2-4 repetitions of each stretch.

Which of the following reflects the basic ACSM recommendations for stretching exercises? Multiple choice question. a. Hold each stretch for 10-30 seconds, do 2-4 repetitions of each stretch. b. Hold each stretch for 60-90 seconds, do 3 repetitions of each stretch. c. Hold each stretch for 45-60 seconds, do 2-4 repetitions of each stretch. d. Hold each stretch for 15-30 seconds, do 2 repetitions of each stretch.

b. proprioceptors

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? Multiple choice question. a. muscle receptors b. proprioceptors c. neurotransmitters d. spindle fibers

c. It reduces joint stability.

Which of the following statements about extreme flexibility is true? Multiple choice question. a. Older adults are more prone to extreme flexibility. b. It should be a goal for anyone in training. c. It reduces joint stability. d. It limits a joint's range of motion.

a. Low-back pain is one of the most common ailments in the United States. d. More than 85% of Americans experience back pain by the age of 50.

Which of the following statements about low-back pain are true? Multiple select question. a. Low-back pain is one of the most common ailments in the United States. b. People rarely take time off from work due to back pain. c. While common, low-back pain is one of the least costly ailments in the United States. d. More than 85% of Americans experience back pain by the age of 50.

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

Which of the following statements are true regarding passive stretching? Multiple select question. a. There is less risk of injury with passive stretching. b. The stretch is not controlled by the muscles themselves. c. A greater range of motion is achieved using passive stretching. d. Communication is important if using a partner.

b. vertebral bony processes or outgrowths

Which of the following structures serves as attachment sites for muscles and ligaments? Multiple choice question. a. vertebral arch b. vertebral bony processes or outgrowths c. intervertebral disk d. vertebral body

d. vertebral arch

Which of the following structures surrounds and protects the spinal cord? Multiple choice question. a. vertebral bony processes or outgrowths b. intervertebral disk c. vertebral body d. vertebral arch

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

Which of the following types of exercises are the best for low-back health? Multiple choice question. a. whole body exercises that force the core muscles to stabilize the spine in one direction b. whole body exercises that force the core muscles to stabilize the spine in many directions c. core body exercises that force the core muscles to stabilize the spine in many directions d. core body exercises that force the core muscles to stabilize the spine in one direction

b. after an aerobics class c. after a long run d. after weight training

Which of the following would be appropriate times to perform static stretches? Multiple select question. a. before the start of a high-intensity activity b. after an aerobics class c. after a long run d. after weight training

c. numbness in the foot

Which one of the following symptoms is likely to be the result of a damaged intervertebral disk? Multiple choice question. a. knee pain b. improved reflexes c. numbness in the foot d. headache

b. lumbar

Which region of the spine is the most common site for back pain? Multiple choice question. a. cervical b. lumbar c. coccyx d. sacrum e. thoracic

b. plastic

Which type of elongation is a long-term change in the length of muscles, tendons and supporting connective tissues? Multiple choice question. a. sporadic b. plastic c. elastic d. thoracic

a. elastic

Which type of elongation is a temporary change in the length of muscles, tendons, and supporting connective tissues? Multiple choice question. a. elastic b. plastic c. sporadic d. thoracic

b. ball and socket

Which type of joint has the greatest range of motion? Multiple choice question. a. pivot b. ball and socket c. hinge d. lever and fulcrum

c. static

Which type of stretching technique is most often recommended by fitness experts because it is safe and effective? Multiple choice question. a. ballistic b. active c. static d. passive

a. Hinge

_____ joints allow only limited forward and backward movement; they lock when fully extended. Multiple choice question. a. Hinge b. Lever-and-fulcrum c. Pivot d. Ball-and-socket

titin

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