Concept 11 - SB Assignment

Short-term gains in range of motion immediately following stretching can be attributed to the ________ of the muscle.

viscoelastic properties

The recommendation for static stretching is to perform it

when the body is warm. after exercise. as a separate routine.

Which of the following statements about flexibility exercise and stretch warm-ups are true?

A stretch warm-up is done to prepare for a workout. Similar exercises can be used in both a stretch warm-up and a flexibility workout. Stretching exercise in a workout is done to build flexibility.

Which of the following is a consumer skill you could apply when assessing flexibility classes?

Check the credentials of the instructor.

Which of the following statements about factors that affect flexibility are true?

Loss of flexibility is a natural part of the aging process. Hypermobility can be a genetic trait. Girls tend to be more flexible than boys.

Which of the following are guidelines that help ensure the greatest benefit from stretching?

Maintain a stretch for 10-30 seconds Repeat a stretch 2-4 times

Tai chi, which involves the execution of flowing movements called "forms," is referred to as " ________ shadow boxing."

chinese

The more ______ fibers a tissue contains, the stiffer it tends to be.

collagen

The more ____________________ fibers a tissue contains, the stiffer it tends to be.

collagen

Pilates most focuses on which of the following?

core strengthening

According to research, the beneficial effects of a 30- to 45-second stretch typically

disappear quickly.

Which of the following are specific types of motion that are unique to a specific joint, such as the ankle?

dorsiflexion plantar flexion

Strategies for reducing risk of re-injury include which of the following?

dynamic stretching before exercise incorporating stretching into a comprehensive rehabilitation program muscle strengthening for activity-specific challenges

Which of the following is the first step in the contract-relax-antagonist-contract technique for pre-contraction stretching?

elongate the muscle to be stretched

Repeated involuntary overstretching of a muscle can result in

excessive wear and tear of the joint surface. repeated sprains. repeated joint dislocation.

Pilates classes typically emphasize which of the following?

flexibility conditioning body awareness

Which of the following are part of functional fitness?

flexibility core strength balance agility

The forward and backward motion of a ball-and-socket joint is referred to as

flexion and extension.

The ability to perform the activities of daily living is referred to as ________ fitness.

functional

Muscles prone to tightness tend to

have more Type 1 muscle fibers

Tai chi has been shown to do which of following?

improve muscle fitness reduce risk of falls among the elderly reduce symptoms of arthritis

Which of the following are health benefits of yoga?

improved strength pain management increased balance

When done before stretching, a moderate aerobic warm-up can do which of the following?

increase the extensibility of soft tissues allow for a more effective stretch increase internal muscle temperature

Repeating a stretch several times

increases overload promotes adaptations

The most practical indicator of stretching intensity is to stretch

just to the point of slight discomfort.

Too much flexibility in a joint can make it

less stable

Poor posture is typically the result of

lifestyle chocies

Which soft tissue provides joint stability and contains a high proportion of collagen?

ligaments

Which of the following can occur over time due to poor posture?

muscle imbalance

Which of the following statements is true about stretching?

no single exercise can produce total flexibility

Although active assistance with static stretching has many benefits, one drawback is that it is almost impossible to produce adequate

overload

What self-management skills will most assist with the development of mind-body awareness?

performance skills

If you have good static flexibility, good dynamic flexibility is

possible

Which of the following statements are true concerning dynamic flexibility?

It is the maximum range a joint can achieve under active conditions. It is influenced in part by neural factors.

The leading predictors of injury risk include

previous strain. age. weakness. rapid increase in exercise intensity.

Trigger points can be caused by

prolonged muscle spasm trauma overuse

Active assistance during static stretching helps produce ________ in the opposing muscle group.

reflex relaxation

A ligament that has been involuntarily overstretched and ruptures is said to be

sprianed

The maximum range of motion that a joint can achieve under stationary conditions is known as ________ flexibility.

static

Pilates combines which of the following three aspects?

strength training body awareness flexibility

The initial neural resistance to stretching is known as the

stretch reflex

The acute changes in flexibility that occur following a stretch are due to

stretch tolerance muscle viscoelasticity_

Stretching is often used to aid patients in recovery from which of the following?

surgery ligamentous strains

Flexibility generally peaks in ________ when muscle and tendon size catch up to the skeletal system.

the mid - to late - 20's

Which of the following characteristics of a joint significantly influence its range of motion?

the shape the size the orientation

Stretch ________ is the nervous system's way of allowing a person to stretch further toward end range of motion with less perception of pain.

tolerance

Which of the following clinical terms are used to describe muscles that are prone to tighten or shorten?

tonic postural

Taut bands within skeletal muscle that have a nodular texture are known as myofascial _______ _________.

trigger points

Using momentum to stretch muscles to their normal range of motion and beyond is known as ________ stretching.

ballistic

In order improve flexibility, research indicates muscles should be stretched about ________ percent beyond their normal length.

10

For effectively gaining range of motion, the ACSM recommends stretching

2 to 3 days a week

True or false: Although it can be effective, dynamic stretching cannot be performed safely.

FALSE

True or false: Research has conclusively established the link between muscle tightness and injury.

FALSE

True or false: Unlike other flexibility-based activities, yoga is notable for the fact that all yoga disciplines are proven to be safe.

FALSE

Which of the following statements about flexibility is true?

Good flexibility may reduce the risk of MTU injuries.

Which of the following occurs with proprioceptive neuromuscular facilitation stretching?

Muscles relax more fully. Muscles are stretched more effectively. Muscles contract more strongly.

Which of the following statements are true regarding tissues involved in the movement of joints?

Muscles, tendons, and ligaments are tissues that can stretch. Muscles contain a greater proportion of elastin than ligaments have. Tendons contain a greater proportion of elastin than ligaments have.

True or false: An important step in developing and maintaining flexibility is to assess and periodically evaluate your flexibility.

TRUE

True or false: Both internal (body) and external (air) temperature increase muscle flexibility.

TRUE

True or false: The effectiveness of a flexibility program is largely assessed by the ability to improve ROM.

TRUE

Which of the following describes the movement of the hip that occurs while standing and lifting a leg to the side and back to center?

abduction/adduction

Which of the following best describes tai chi?

an execution of slow, flowing movements

If someone mentions dorsiflexion or plantar flexion motion, about which joint are they speaking?

ankle

Which of the following are emphasized in yoga asanas, or postures?

balance coordinated breathing precise body alignment