Nutrition Chapter 5
What is the ACSM's recommendation for stretching exercises?
-They should be performed at least two or three days per week
Which of the following are ways to prevent low-back pain?
-Use a supportive chair and medium-firm mattress -maintain a healthy weight
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 older adults, good flexibility improves
-balance -stability
Which of the following are true regarding ballistic stretching?
-ballistic stretching trains the muscle dynamically -ballistic stretching is commonly associated with injury -it can make it more difficult to stretch the muscle
Compared to static stretching, PNF stretching
-causes more muscle stiffness -requires a partner
Which of the following are curves the spine?
-cervical -sacral -thoracic -lumbar
Which of the following are ways to prevent low-back pain?
-controlling body movement -lifting weights properly -warming up thoroughly before exercising
Connective tissue is important because it provides
-elasticity -bulk -structure
Which of the following is not a general guideline for back exercise programs?
Do low-back exercises in the morning
Back pain is likely to result from all of the following except
loss of body weight
Which 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
When a muscle is stretched, the nerves send a signal to the ________, which sends a message back to the muscle, triggering a muscle contraction.
spinal cord
Which type of stretching technique is most often recommended by fitness experts because its safe and effective?
static
Ballistic stretching is considered dangerous because ballistic stretches may
stimulate a muscular contraction during a stretch
Well-trained athletes might consider ballistic stretching to
stretch the muscles they need for their particular sports
Which of the following can be changed through a program to develop flexibility?
the length of resting muscle fibers
An individual experiencing sudden acute back pain most likely has damaged his or her
tissues
When injuries occur, flexibility exercises are used
to restore normal range of motion
Stretching exercises should be performed
to the point of slight tension
Which of the following statements about the characteristics of flexibility are true?
-flexibility decreases with inactivity and increases with regular stretching -flexibility is a highly adaptable fitness component
Which of the following activities are associated with low-back pain?
-frequent lifting -twisting -bending
Which of the following are potential benefits of flexibility?
-improved joint health -injury prevention -prevention of soreness
Which of the following statements about low-back pain are true?
-low-back pain is one of the most common ailments in the US -more than 85% of Americans experience back pain by the age of fifty
Which of the following do not directly affect flexibility?
-muscle endurance -muscle strength
Which of the following factors affect the flexibility of a joint?
-muscle length -joint structure -muscle elasticity
Soft tissues can affect the flexibility of a joint. Soft tissues of the human body include
-muscles -ligaments -skin
Stretching programs are particularly important for
-older adults -people who sit for long time periods -workers involved in brief bouts of intense exertion -athletes in high-power sports
Flexibility is important because it promotes
-physical fitness -general wellness
Potential treatments for chronic back pain include which of the following?
-physical therapy -massage -yoga
Low-back pain can result from which of the following?
-poor posture -weak and inflexible muscles -poor body mechanics
Which of the following are types of flexibility?
-static -dynamic
Individuals experiencing chronic back pain report which type of symptoms?
-steady ache with stiffness -stabbing pain -shooting pain
Balanced flexibility can be achieved by
-stretching regularly -varying stretching techniques
The spinal column performs which of the following functions?
-supports the body's weight -structural support for the body -surrounds and protects the spinal cord
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
Intervertebral disks perform which of the following functions?
-Separate vertebrae from each other -Disperse stress placed on the spine -Absorb stress placed on the spine
Which of the following statements are true regarding passive stretching?
-The stretch is not controlled by the muscles themselves -A greater range of motion is achieved using passive stretching -communication is important if using a partner
Which type of elongation is a temporary change in the length of muscles, tendons, and supporting connective tissues?
Elastic
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
Frequent stretching is beneficial for developing flexibility because proprioceptors
adapt quickly to stretching
In contrast to static stretching, PNF appears to
allow greater increases in flexibility
Which type of joint has the greatest range of motion?
ball and socket
Maintaining good flexibility is important because aging decreases the natural elasticity of all the following except the
bones
Exercise might prevent and treat back pain by
building muscular endurance
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
Good flexibility can improve impaired mobility by
decreasing pain
A stretching technique in which the 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
Connective tissue consisting of yellow fibers that are stretchy and flexible is called
elastin
The muscles in the __________ are not core muscles
feet
An increase of sarcomeres, contractile units in the muscles, could lead to an increase of the body's
flexibility
Dynamic stretching
focuses on functional movements
Which of the following is not an additional benefit of flexibility?
improved concentration
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
People who have flexibility in one joint
might not have flexibility in other joints
A proprioceptor is a type of
nerve
When specific core muscles are weak or tired, which system in the body substitutes other muscles and increases the body's rick of injury?
nervous
When specific core muscles are weak or tired, which system in the body substitutes other muscles and increases the body's risk of injury?
nervous
Which of the following symptoms is likely to be the result of a slipped disk?
numbness in the foot
Which of these factors is most likely to lead to low-back pain and low-back injury?
poor spinal stability
Good flexibility in the hips and knees
protects the spine from excessive motion during everyday activities
Titin is made up of structural
protein
Joint capsules surround major joints. They are best described as
semielastic
Which of the following exercises would likely be recommended for the prevention of low-back pain?
walking