Physical Activity and Flexibility FVS

According to the principle of overload you should __________. A. gradually increase the difficulty of a workout B. gradually decrease the difficulty of a workout C. engage in challenging exercise during workouts D. vary the exercises in a workout over time

A. gradually increase the difficulty of a workout

Trunk rotation is the most common static flexibility assessment. True False

False

Why are dynamic flexibility tests NOT used as often as static flexibility tests? A. Dynamic flexibility tests involve more subjective measurements. B. Static flexibility tests are less expensive to perform. C. Dynamic flexibility tests do not provide useful data. D. Static flexibility tests are more difficult to standardize.

A. Dynamic flexibility tests involve more subjective measurements.

Which of the following BEST defines dynamic stretching? A. Dynamic stretching features slow, deliberate, controlled motions useful for activity preparation and reducing muscle tightness. B. Dynamic stretching features bouncing and swift motion useful for increasing range of motion. C. Dynamic stretching features stationary stretching useful for increasing muscle power and elongating muscles. D. Dynamic stretching features stationary stretching with a partner useful for increasing muscle potential.

A. Dynamic stretching features slow, deliberate, controlled motions useful for activity preparation and reducing muscle tightness.

Why is it important to assess flexibility both before AND during a workout regimen? A. to assess flexibility progress B. to keep muscles warm C. to establish flexibility baselines D. none of the above

A. to assess flexibility progress

What distinguishes the exercise principle of progression from that of overload? A. Progression requires that workouts get progressively more difficult, while overload does not. B. Progression deals with increasing fitness goals rather than the physical challenge of a workout. C. Progression concerns the overall fitness goals, while overload deals with the schedule of exercise activities. D. Progression and overload are actually the same fitness principle.

B. Progression deals with increasing fitness goals rather than the physical challenge of a workout.

Why is a recovery period between bouts of exercise important? A. Recovery periods reduce muscle performance. B. Resting between workouts helps to prevent injuries. C. Recovery periods stimulate metabolism. D. Resting enhances muscle soreness and fatigue.

B. Resting between workouts helps to prevent injuries.

Which of the following activities BEST describes proprioceptive neuromuscular facilitation? A. The stretch involves using an external object to increase muscle strength. B. The stretch involves using a partner to apply force against your contraction. C. The stretch involves bouncing to extend beyond the normal range of motion. D. The stretch involves performing slow, deliberate motions to reduce muscle tightness.

B. The stretch involves using a partner to apply force against your contraction.

Based on the stated expectations of the sit-and-reach test, which of the following is TRUE? A. Men are generally more flexible than women. B. Women are generally more flexible than men. C. Men and women are about equally flexible. D. No broad conclusions can be drawn about flexibility.

B. Women are generally more flexible than men.

What characterizes static stretching? A. having a partner hold limbs in a stretch position B. assuming and holding a stretch position C. bouncing while in a stretch position D. using a tool or object to increase a stretch

B. assuming and holding a stretch position

Once a body is in top physical condition, the 24-hour recovery period after low-intensity exercise can be safely skipped. True False

False

Variety is important for an exercise program because it __________. A. improves muscle flexibility B. reduces exercise effectiveness C. alleviates boredom D. improves the specificity of exercise

C. alleviates boredom

Which of the following BEST distinguishes static from passive stretching? A. the time positions are held B. the risk of injury C. the need for a partner D. the health benefits

C. the need for a partner

What flexibility assessment requires a partner? A. sit-and-reach B. trunk rotation C. trunk lift D. all of the above

C. trunk lift

__________ is the most common type of stretching. A. Active B. Ballistic C. Passive D. Static

D. Static

Which stretching exercise is usually NOT recommended for most people other than professional athletes? A. static stretching B. dynamic stretching C. isometric stretching D. ballistic stretching

D. ballistic stretching

Which principle of exercise is concerned with maintaining a challenging workout? A. balance B. regularity C. progression D. overload

D. overload

Explain why static flexibility tests are more common than dynamic flexibility tests.

Dynamic flexibility tests are hard to do because they measure the amount of stress on a muscle that is in motion, and it is difficult to assess this among many people and to get an accurate picture. Static flexibility tests are easy to compare and measure because they have concrete measurements and take out any discrepancies between athletes. *Responses will vary. A sample response follows:* Static flexibility tests are more common than dynamic tests because they are easier to replicate. It is difficult to standardize motion-based tests between different subjects, while static tests are simple and easy to standardize because the metrics are fixed and not open to interpretation.

The trunk rotation is a common dynamic flexibility assessment. True False

False

How does dynamic stretching help an individual prepare for an activity?

It is a form of stretching while moving, so it uses your momentum to increase the range of motion, which will help you in a physical activity because you will be moving. *Responses will vary. A sample response follows:* The controlled movement of limbs through a full range of motion reduces muscle tightness and increases the range of motion of those particular muscles. By going through dynamic stretching of muscles that are going to be used in an activity, the body is prepared for that specific activity. When muscles are loose and relaxed for an activity, it reduces the risk of injury, as well as muscle soreness and fatigue.

Explain why it is important to assess flexibility both before starting AND during a workout regimen.

It is important to assess it before and during to see how much you have improved. *Responses will vary. A sample response follows:* In order to accurately evaluate progress in a flexibility workout regimen, it is important to establish a baseline level of flexibility and then to track progress during the regimen from that starting point. A baseline establishes where an individual is before starting a program; without a baseline, it would be difficult to know how much progress has been made as a result of the workout regimen. Tracking progress during a regimen is important because that information establishes the effectiveness of the regimen.

Compare and contrast the exercise principles of progression and overload.

Progression is gradually increasing the amount and type of stimulus applied to the muscle during each exercise. Overload is increasing the amount of activity such as the weight, duration, speed, and distance. *Responses will vary. A sample response follows:* Both progression and overload are concerned with slowly increasing the intensity and challenge of the exercises of a workout. Overload arises from the need to increase exercise intensity to maintain a challenging workout: as a body adapts to a given exercise level, the difficulty must be increased to keep challenging the body and making progress. Progression is closely related to overload and also requires that an exercise program gradually become more difficult. Progression, however, is focused on the increased goals of an exercise program rather than the adaptation of the human body.

According to the article, what are some instances in which one should refrain from stretching? (Site 1)

Some instances in which you should not stretch are following muscle strains or ligament sprains, when joints or muscles are infected, inflamed or hurt, after a recent fracture, or when sharp pains are felt in the joints or muscles.

Compare and contrast static and passive stretching.

Static stretching is the most common type of stretching in which you hold a stretch as far as you can stretch it. Passive stretching is when an external force is applied to the limb such as a parter, gravity, or a body weight. *Responses will vary. A sample response follows:* Both static and passive stretching are similar in that limbs are moved into and held in a stretch position. In static stretching, a person actively holds their own limbs in the position, while in passive stretching, a partner moves and holds limbs in the stretch position for the other person.

A lack of flexibility is a risk factor for athletic injuries. True False

True

Ballistic stretching is dangerous and should NOT be performed. True False

True