Chapter 5: Flexibility and Low-Back Health

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 statements are true regarding passive stretching?

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

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

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

Which of the following are true regarding ballistic stretching?

Ballistic stretching trains the muscle dynamically. Ballistic stretching is often associated with injury. It can make it more difficult to stretch the muscle.

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 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 one of the following recommendations is likely to be made by a health care professional for the prevention of low-back pain?

Maintain a normal body weight with minimal excess fat.

Which of the following statements about low-back pain are true?

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

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

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

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.

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

Titin

Most cases of low-back pain clear up

Within a few weeks or months

Poor joint flexibility is associated with which of the following characteristics?

abnormalities in joint lubrication increased stress on joints joint deterioration

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

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.

In ______ stretching, the muscles are stretched suddenly in a forceful bouncing movement.

ballistic

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.

The bone surfaces within the joint are lined with

cartilage.

Compared to static stretching, PNF stretching

causes more muscle stiffness. requires a partner.

Connective tissue consisting of white fibers that provide structure and support is called

collagen.

The synovial fluid in joint cavities performs which of the following functions?

cushions the bone reduces friction

The benefits of flexibility include all of the following except

decreased heart rate.

Good flexibility can improve impaired mobility by

decreasing pain

Intervertebral disks perform which of the following functions?

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

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

Which of the following are types of flexibility?

dynamic static

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

Connective tissue consisting of yellow fibers that are stretchy and flexible is called

elastin.

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

free weights stability balls

Enhanced flexibility in the back, pelvis, and thighs may

help prevent low-back pain.

Which of the following is not an additional benefit of flexibility?

improved concentration

Which of the following is NOT a likely cause of low-back pain?

increased flexibility.

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 are common underlying causes of low-back pain?

loss of core muscle strength strained muscles poor posture and body mechanics

Which region of the spine is the most common site for back pain?

lumbar

Flexibility is the ability of a joint to

move through its normal, full range of motion.

Which of the following factors affect the flexibility of a joint?

muscle length joint structure muscle elasticity

A proprioceptor is a type of

nerve.

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. athletes in high-power sports. workers involved in brief bouts of intense exertion. older adults.

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.

Which type of elongation is a long-term change in the length of muscles, tendons and supporting connective tissues?

plastic

Underlying causes of back pain may include which one of the following?

poor posture

Which of the following are potential benefits of flexibility?

prevention of soreness improved joint health injury prevention

Which of the following is not recommended for the management of acute back pain?

prolonged bed rest

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

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

relaxation in the muscle about to be stretched

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

Which of the following is NOT a common risk factor for low-back pain?

smoking being less than 34 years old

There is no general flexibility assessment because flexibility is

specific to each joint.

In ______ stretching, each muscle is gradually stretched and the stretch is held for 10-30 seconds.

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 pain muscle spasms

Ballistic stretching is considered dangerous because ballistic stretches may

stimulate a muscular contraction during a stretch.

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

stretching regularly varying stretching techniques

The spinal column performs which of the following functions?

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

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.

Stretching programs are of particular importance to all the following groups of people except

toddlers.

Which of the following is a structure that surrounds and protects the spinal cord?

vertebral arch

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

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

yoga massage physical therapy