Unit 5 - Flexibility

It is possible to avoid back pain by -not slouching when standing or sitting. -not twisting when lifting something heavy. -not smoking. -wearing comfortable shoes. -All of the above

All of the above

Joint structure affects flexibility in what way? -The ligaments provide stability to a joint. -It prevents the joint from extending beyond a certain point. -The tendons connect muscles to the bones. -The nerves provide feedback. -All of the above

All of the above

A result of practicing psychological flexibility is -reducing anxiety symptoms. -reducing depressive symptoms. -a greater satisfaction with life. -All the above

All the above

What kind of stretching is most appropriate for the warmup and cooldown of a workout? -Static stretching -Proprioceptive neuromuscular facilitation (PNF) -Any kind of stretching, so long as you are stretching your muscles. -Dynamic stretching

Dynamic stretching

What three physical skills, when combined, allow a person to move, run, jump, etc.? -Balance, cardiorespiratory fitness, and mental health -Study, strength, and mental health -Flexibility, strength, and cardiorespiratory fitness -Flexibility, healthy eating, and regular doctor's visits

Flexibility, strength, and cardiorespiratory fitness

What are some health-related benefits that come from regularly stretching? -Weight loss and freedom of movement. -Freedom of movement, higher quality of life, and reductions in stress. -Strength gain and reduction of stress. -Healing preexisting heart problems.

Freedom of movement, higher quality of life, and reductions in stress.

What happens to one's muscles without regular stimulation? -Your muscles start the process of hypertrophy. -A painful buildup of lactic acid occurs. -Muscles become inactive and the neuromuscular pathway forgets how to stimulate muscles. -Muscles become stronger because they have a chance to regenerate.

Muscles become inactive and the neuromuscular pathway forgets how to stimulate muscles.

What kind of stretching usually involves a partner? -Any kind of stretching -Dynamic stretching -None, stretching is always done individually -Proprioceptive neuromuscular facilitation (PNF)

Proprioceptive neuromuscular facilitation (PNF)

What is dynamic stretching? -It is identical to static stretching, except it is performed rapidly. -There is no such thing as "dynamic stretching." -Rapid bouncing-type limb movements through a full range of motion -Slower and more controlled limb movements through a full range of motion

Slower and more controlled limb movements through a full range of motion

What is the ACSM's recommended overload? -Beginning some workouts without a warmup to increase the overload effect -There isn't one; overload should be avoided in order to decrease the risk of damaging muscles. -Stretching to the point of mild discomfort -Lightly exercising until the muscles and tendons in that region are tight

Stretching to the point of mild discomfort

What is the problem with "quick fixes" for bodily dysfunction? -There are no "quick fixes" for bodily dysfunction. -The underlying cause is being addressed but not the symptoms. -You don't need to fix dysfunction; the human body will heal itself and "quick fixes" get in the way. -The symptoms are being addressed but not the underlying cause.

The symptoms are being addressed but not the underlying cause.

What is the suggested minimum frequency of training? -Every day for 10 minutes -Five days per week; seven days is recommended -Three times per week; five to seven days is recommended -Once per week; seven days a week is recommended

Three times per week; five to seven days is recommended

Psychological flexibility involves a range of human abilities including -not being able to change a behavior. -adapting to the demands of different situations. -maintaining a commitment to form values. -learning how to procrastinate. -getting to do everything.

adapting to the demands of different situations.

A benefit of flexibility training discussed in the text is -an increased body awareness. -decreased myoglobin. -an elevated blood pressure. -All the above

an increased body awareness.

The principle of progression applied to flexibility means that -everyone should ease into flexibility exercises and do some every day. -everyone should be able to sit with legs extended and reach beyond their toes. -everyone should bounce and stretch as far as possible. -everyone needs to become as flexible as possible.

everyone should ease into flexibility exercises and do some every day.

The relationship between flexibility and muscle strength means that -muscles cannot be flexible if they are strong. -muscles cannot be strong if they are flexible. -maintaining muscle strength limits dynamic flexibility. -flexibility is most effective when muscles are strong.

flexibility is most effective when muscles are strong.

The ability to move a joint through its full range of motion is called -flexibility. -dynamic flexibility. -ligament flexibility. -functional flexibility.

flexibility.

Which of the following is the main factor contributing to lack of flexibility? -race -illness -age and gender -age -inactivity -gender

inactivity

Millions of adults suffer from low back pain. Specific flexibility exercises -may allow you to cope with back pain but never eliminate it. -may lessen some pain, but surgery is the best choice. -may reduce strength and cause further back pain. -may correct and prevent back pain.

may correct and prevent back pain.

Ballistic stretching is not generally recommended because -it is too difficult to do. -there is too great a chance for injury. -it requires great skill. -it causes you to become too flexible.

there is too great a chance for injury.