KIN199 Module 5 Book Questions

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 is a disadvantage of active stretching?

A sufficient stretch may not be produced.

Which of the following are recommended ways to manage acute back pain?

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

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 a general guideline for a back exercise program?

Do low-back exercises at least 3 days a week.

Which of the following is not a general guideline for back exercise programs?

Do low-back exercises in the morning.

Which of the following is true of dynamic stretching techniques?

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

Which of the following is true regarding flexibility?

Flexibility decreases with inactivity.

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

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

Which of the following reflects the basic ACSM recommendations for stretching exercises?

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

Which of the following statements about extreme flexibility is true?

It reduces joint stability.

Which of the following is a true statement concerning chronic back pain?

The pain can radiate to another part of the body.

What is the ACSM's recommendation for stretching exercises?

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

Lifestyle recommendations for preventing low-back pain include which of the following?

Use lumbar support when driving. Maintain a healthy body weight. Avoid sitting in the same position for long periods. Avoid smoking.

Intervertebral disks perform which of the following functions?

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

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.

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

after weight training after an aerobics class after a long run

In contrast to static stretching, PNF appears to

allow greater increases in flexibility.

Breakdown in joint cartilage from injury or aging leads to

arthritis.

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.

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 benefits of flexibility include all of the following except

decreased heart rate.

Good flexibility can improve impaired mobility by

decreasing pain.

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

during flexion at an angle to the long axis

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

dynamic

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

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.

The core muscles do which of the following?

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

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

hinge

Which of the following are potential benefits of flexibility? (Select all that apply.)

improved joint health prevention of soreness injury prevention

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

increased risk for injury.

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 factors affect the flexibility of a joint?

joint structure muscle length muscle elasticity

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

Which of the following are ways to prevent low-back pain?

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

Flexibility is the ability of a joint to

move through its normal, full range of motion.

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

muscle length

Which of the following do not directly affect flexibility?

muscle strength muscle endurance

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

muscle tissue

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

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

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?

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

Dynamic flexibility would affect an individual's ability to do all the following activities except

perform the splits.

Flexibility is important because it promotes

physical fitness. general wellness.

Potential treatments for chronic back pain include which of the following?

physical therapy yoga massage

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 is not recommended for the management of acute back pain?

prolonged bed rest

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.

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

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

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

relaxation in the muscle about to be stretched

What are spinal curves?

sacral cervical thoracic lumbar

Joint capsules surround major joints. They are best described as

semielastic.

The most common test of flexibility is the _____ test.

sit-and-reach

Which of the following is a risk factor for low-back pain?

smoking

There is no general flexibility assessment because flexibility is

specific to each joint.

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

stability balance

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

stability balls free weights

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

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

static

Individuals experiencing chronic back pain often report which symptoms?

steady ache with stiffness stabbing pain shooting pain

Symptoms of acute tissue injury in the lower back include which of the following?

stiffness muscle spasms pain

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

The spinal column performs which of the following functions?

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

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

tendons muscles ligaments skin

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.

Which of the following is most likely not an underlying cause of chronic back pain?

tissue regeneration

An individual experiencing sudden acute back pain most likely has injured his or her

tissues

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

titin

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 activities are associated with low-back pain?

twisting frequent lifting bending

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

varying stretching techniques stretching regularly

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

vertebral bony processes or outgrowths

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

Most cases of low-back pain clear up

within a few weeks or months.