CH.5
What is considered one of the safest stretching techniques?
Active static stretching
According to the American College of Sports Medicine (ACSM), how many days a week should one perform stretching exercises?
At least 2 to 3
What structures absorb and disperse stress on the spine?
Intervertebral discs
What is a disadvantage of active stretching?
It may not produce a sufficient stretch.
What pace of walking is recommended for back health?
Walking fast
Stretching exercises should be performed when?
after a warm-up or workout
What is the focus of dynamic stretching?
functionally based movements
Good flexibility has NOT been shown to?
improve body composition
Upon what does static flexibility depend?
structure of a joint and heredity
dynamic stretching
the ability to move a joint through its range of motion with little resistance
Which is a proprioceptor?
A nerve
Which stretching technique do experts recommend for general fitness?
Static stretching
Which muscles are stretched by the lateral stretch?
Core
What are the two principal types of connective tissue in a muscle?
Elastin and collagen
Exercise for the prevention and management of low-back pain should?
Exercise for the prevention and management of low-back pain should
T or F: A variation of the lower-leg stretch involves flexing and pointing the foot of the extended leg.
False
T or F: A stretch should be held in position for a minimum of 45 seconds.
False (stretching is 10 to 30 seconds)
Which of the following best describes a function of the spinal column?
It provides structural support for the body.
What is the long-term lengthening of connective tissues called?
Plastic elongation
Which of the following stretches the hip flexors and quadriceps?
Step stretch
What low-back exercise increases strength in the core and the shoulders?
Stir the pot
Why are ballistic stretches considered dangerous?
They may stimulate a muscular contraction during a stretch
Which test is used to determine the flexibility of muscles in the hamstrings?
a sit-and-reach test
passive stretching
a technique in which muscles are stretched by force applied by an outside source
active stretching
a technique in which muscles are stretched by the contraction of the opposing muscles
What muscles are included in the core muscles?
abdomen, pelvic floor, sides of the trunk, back, buttocks, hips, and pelvis
static flexibility
ability to hold an extended position at one end or point in a joint's range of motion
Which of the following techniques is NOT recommended for people of average fitness?
ballistic stretching
Most experts recommend that you do low-back exercises how often?
daily
Full-range-of-motion spine exercises performed soon after waking can lead to injury because?
disks are full of fluid
Which benefit comes with flexibility?
prevention of muscle strains
What type of stretching features contracting a muscle prior to stretching?
proprioceptive neuromuscular facilitation
Which of the following is a function of the spine?
providing an attachment site for muscles, tendons, and ligaments
Which of the following results from poor posture?
structural body changes
Which muscles benefit from the towel stretch?
triceps, shoulders, and chest
