ch 5 & 6

The box sit-and-reach test is scored with your feet at the __________ mark on the box or meter stick.

26cm

When designing a suitable and safe flexibility training program, you should set reasonable and appropriate goals depending on whether you wish to maintain or improve your flexibility. Select all of the steps that will help you design a safe and effective stretching program.

-Follow the ACSM's guidelines for flexibility training. -Assess your flexibility with the "sit-and-reach" test. -Apply the FITT principles to design your own program. -Perform "range-of-motion" tests. -Use SMART guidelines when setting specific flexibility goals.

activities and health issues that can be helped or influenced by improving flexibility.

-posture when sitting in class or at a computer doing school work -ease of motion due to arthritis -tightness and tension in shoulder and neck muscles from the stress of studying during midterm exams -walking safely without tripping and falling

How is posture scored in this evaluation?

1 to 5 (with 5 being a good score)

How many body areas are evaluated in the posture evaluation?

10

The ACSM guidelines recommend holding static stretches for __________ seconds.

10-30

Women need a minimum of __________ percent essential body fat because of reproductive-system-related fat deposits.

12

By 2012, the number of overweight children and adolescents had reached __________ of the US population.

15

What is the normal range of motion for lifting your arm to the side and above your head (shoulder abduction)?

180 degrees or straight above your head

The ACSM guidelines recommend stretching at least __________ to maintain health benefits.

2 to 3 days per week

What is the normal range of motion for flexing the hip joint?

90 degrees

A large waist-to-hip ratio--your waist circumference divided by your hip circumference--is associated with high disease risk. Which of the following statements is most accurate with respect to evaluating your waist-to-hip ratio?

A waist circumference greater than 102 cm in males and 88 cm in females indicates high risk of diabetes, high blood pressure, and heart disease.

What is the proper way to evaluate the shoulder flexibility test scores?

Add the best score from each arm and divide by 2 to get your average score and then compare it to the ratings chart

How do you score the trunk rotation assessment?

Add the best scores from each twist direction and divide by 2, and then compare that to the ratings chart.

What is one of the most common methods used to assess weight-related disease risk?

BMI

What is the best way to determine whether your body weight is healthy or unhealthy?

Estimate percentages of fat mass and lean mass by using one of several available methods, such as hydrostatic weighing, DXA scanning, the skin caliper test, and girth measurements.

_______________________ in tendons trigger muscle relaxation when forces are too great.

Golgi tendon organs

What is the best way to evaluate your posture?

Have a partner look at you while standing normally.

What is the limitation with using BMI?

It does not differentiate between fat mass and lean mass.

Which of the following is true about waist and hip measurements?

Measure the waist at the smallest part of the torso for those with a visible waist or at the navel for those who don't.

What is the procedure for performing the shoulder flexibility test?

Raise one arm above your head and reach your fingers down your back. With the other arm behind your back, try to reach up toward the upper arm.

How do you score the box sit-and-reach test?

Record the best score of two trials.

How do you score the yardstick sit-and-reach test?

Record the best score of two trials.

What is the basic procedure for the modified sit-and-reach test?

Sit against a wall, arms extended, legs under the sit-and-reach box, and place the zero mark of the yardstick at your fingertips before reaching forward for your reach score.

What is the basic procedure for the yardstick sit-and-reach test?

Sit against a wall, with your feet 12 inches apart, and place a yardstick between your feet with the 15-inch mark at your heels. Reach forward with both hands on the yardstick for your reach score.

Cellulite

Skin creams affect the temporary appearance of cellulite; they do not remove it. The best way to reduce fat in the thighs is to reduce caloric consumption and exercise more. The best way to reduce cellulite is to reduce overall percent body fat through slow and consistent weight loss. Drinking plenty of water can aid in reduction in the appearance of cellulite. Small changes in diet and exercise can contribute to long-term health and body benefits. Even simple changes like drinking more water or substituting broccoli for french fries can lower body fat over time, which will mean less cellulite.

What is the basic procedure for performing the trunk rotation assessment?

Stand with your side to the wall, twist your body around backward, reaching your outside arm behind you toward the wall.

Where are skinfold measurements taken for men?

chest, thigh, abdomen

Jim and Terry are both six feet tall and weigh 200 pounds. Therefore, each has a body mass index of 27.1. This BMI value is in the overweight category. Which of the following best explains why Terry's BMI categorization may be inaccurate?

Terry's categorization might be inaccurate because the BMI does not differentiate between fat mass and lean muscle mass.

What is the benefit of skinfold measurements?

They are easy and inexpensive.

Which of the following is true of body circumferences and disease risk?

Waist circumference alone is an indicator of disease risk.

What does your partner do during these joint range-of-motion tests?

Watch your movements and mark whether you had a full or normal range of motion for each joint.

best statement about a way to prevent back pain

Work on strengthening and stretching core muscles

A person with an "apple-shaped" body has __________ risk of developing chronic disease than a person with a "pear-shaped" body.

a greater

What would cause a beginning exerciser to experience a slight weight gain yet not experience an increase in storage fat?

a healthy increase in muscle tissue

While back pain can result from age- or disease-related degeneration of the bones and joints of the spine, ultimately, most back pain is caused by _________

a sedentary lifestyle

Flexibility can be affected by ______ In addition to your age, gender, and genetics, your flexibility is influenced by your

activity level

In general, when is it better to perform most of your static stretching?

after a workout

When monitoring changes to body size, shape and composition, it is suggested that a person

allow 2 to 4 months between body composition assessments

How far from the wall should you stand for the trunk rotation assessment?

an arm's length away

A person with __________-pattern obesity has excess body fat on the upper body and trunk.

android

The two most common body shapes are

android and gynoid

Health-related issues, such as scar tissue, genetic disease, pregnancy, and ___________ may all affect flexibility.

arthritis

Keeping your body flexible and strong helps you to maintain your

balance

A stretching method characterized by bouncing, sometimes jerky, movements and high momentum is called __________ stretching.

ballistic

Skinfold measurements assess which component of fitness?

body composition

The relative amounts of fat and lean tissue in the body are components of

body composition

Training, activity level, and genetics are more important in determining flexibility than is

body type

Found on the end of bones, _____________ provides strong, smooth tissue to prevent bones from rubbing directly against one another.

cartilage

What are the four regions of the spine?

cervical, thoracic, lumbar, and sacral regions

Waist circumference (a marker of abdominal fat) can indicate a greater risk of developing

diabetes

Active or __________ is a measure of a joint's range-of-motion limit with actual muscle contraction.

dynamic

The minimal amount of fat needed for normal physiological functions is termed

essential fat

While no truly effective method exists for getting rid of cellulite, tips for avoiding cellulite include

exercising regularly

The ability of joints to move through a full range of motion is known as what?

flexibility

Which Health-Related Component of Physical Fitness do the joint range-of-motion tests assess?

flexibility

Which Health-Related Component of Physical Fitness does the box sit-and-reach test assess?

flexibility

Which Health-Related Component of Physical Fitness does the trunk rotation test assess?

flexibility

Which Health-Related Component of Physical Fitness does the yardstick sit-and-reach test assess?

flexibility

Differences in body structure and elasticity due to ______________ contribute to individual differences in flexibility.

genetics

Females generally are more flexible in the hip joint and hamstrings due to

hormonal influences

Flexibility decreases with age. These changes are joint-specific and are primarily due to

inactivity and disuse

What is the point of contact between two or more bones called?

joint

How far should you move your joints during the range-of-motion tests?

just until you feel resistance in the joint

Estimating body composition requires that you measure which three things?

lean body mass, fat mass, and percentage of body fat

By connecting bone to bone, _____________reinforce the structure of the joint and provide stability.

ligaments

What should you do prior to performing the box sit-and-reach test?

light cardio and range of motion exercises

What should you do prior to performing the trunk rotation assessment?

light cardio and range of motion exercises

What should you do prior to performing the yardstick sit-and-reach test?

light cardio and range of motion exercises

What should you do prior to performing the shoulder flexibility test?

light cardio and shoulder joint movements

What muscle groups does the yardstick sit-and-reach test primarily assess?

lower back, hips, and hamstrings

What muscle groups does this test primarily assess?

lower back, hips, and hamstrings

Depending on the joint or area of the body, either ______________ on average may have the greater flexibility.

men or women

The female athlete triad refers to

menstrual dysfunction, low bone density, and low energy availability

Most weight that is lost quickly consists of water and

muscle

Individuals may develop a body composition disorder known as __________, in which men who are of normal weight, or even muscular, think that they are "puny."

muscle dysmorphia

If the fingertips of your upper hand and lower hand are one inch apart from one another, you would score __________ on this test trial.

negative one

An individual with a BMI score of 18.5 to 24.9 would fall into which category?

normal weight

Golgi tendon organs trigger the muscle to

relax

About 53 % of resistance to movement at the joint is attributed to ___________ like connective tissue, tendons, and skin. like connective tissue, tendons, and skin.

soft tissue

How should you stand for the posture evaluation?

standing against a wall in your natural stance

provides energy, insulation, and padding.

storage fat

If your muscle is stretching too far, receptors located in the muscle fibers, known as __________, will trigger your muscle to contract.

stretch reflexors

Soft tissues like muscles lengthen more easily when their _____________rises.

temperature

Connective tissue that attaches muscle to bone is known as a ______

tendon

Which right and left body areas should be the same level for good posture?

the right and left shoulders and right and left hips

What is another name for the shoulder flexibility test?

the zipper test

"Head turn" and "head tilt" neck stretches target which muscle(s)?

trapezius

Where are skinfold measurements taken for women?

triceps, suprailiac, thigh

For which population is BMI the least accurate

very muscular people

Adipose tissue that surrounds organs in the abdomen is known as

visceral fat

How do you calculate the waist-to-hip ratio?

waist circumference divided by hip circumference