Flexibility Training

decreases muscle soreness:

static stretching

(T/F) Myofibrils do the actual movement during exercise.

True

(T/F) Stretching is considered exercise

True

lactic acid

a by-product of exercise

muscle spindle

a sensory receptor located in a muscle that senses its tension

going up stairs to get to your room:

activities of daily living

mopping a floor:

activities of daily living

putting away dishes:

activities of daily living

Which of these should be recorded in your activity log?

activities of daily living planned exercise activity only calorie burning activities

Poor posture can cause

back pain

engages the muscle spindle:

ballistic stretching

involves forceful bouncing movements:

ballistic stretching

Warm-ups and cool-downs _____.

can reduce the sudden changes in the body due to exercise can help reduce injury are equally important to the body

Most of your exercise each week should be _____.

cardiovascular

Which of the following is an activity of daily living? jogging cleaning weightlifting all of the above

cleaning

Which of the following can result from poor circulation?

cold feet tingling feet and legs leg muscle cramps

improved posture

comes from equally worked antagonistic muscles

The best time to stretch the muscles is during a

cool-down

a recovery period:

cool-down

helps prevent muscle soreness the day after exercise:

cool-down

keeps the blood moving through the body:

cool-down

slows down the heart:

cool-down

walking around the track after a sprint:

cool-down

exercise

develops physical fitness

involves gentle, sports-related motions:

dynamic stretching

often used before sports:

dynamic stretching

slow leg lifts:

dynamic stretching

Your posture _____.

is improved with stretching exercises

Relaxation, as a result of stretching can _____.

lower your blood sugar levels

improved the ability to relax

lowers blood pressure and blood sugar

An example of a planned exercise activity is _____.

martial arts

standard sit-and-reach test

measures back and leg flexibility

The actual cells that the muscles are made of are called _____.

muscle fibers

Which of the following are flexibility exercises? swimming running bike riding

none of the above

antagonistic muscles

opposing sets of muscles that are required to move a leg or arm back and forth

shoulder flexibility test

performed by trying to grab your hands behind your back

varicose veins

ineffective veins in the body

(T/F) Only planned exercise activities make you tired.

False

helps get muscles out of a relaxed state:

warm-up

helps keep the heart from getting shocked by activity:

warm-up

helps the joints of the body handle the strain of exercise:

warm-up

increases heart rate:

warm-up

lubricates the joints of the body:

warm-up

speeds up the blood flow:

warm-up

starts increasing the blood flow to the muscles:

warm-up

decreased joint stiffness

when the joints move more easily

improved range of motion

when the muscles and joints are more flexible

muscle myofibrils

where the actual movement of the muscle occurs

Which of the following are true about an activity log?

- It helps you keep track of your planned exercise activities. - All of your flexibility exercise time should be logged in it. - It will help a person become consistent with exercise. - It will show you what types of exercises you have performed each week.

During your class stretching, _____.

- you stretched the neck and shoulders - you performed warm-ups before stretching - some exercises involved moving from one position to another

cool-down

usually comes at the end of a workout

activities of daily living

walking to your car

Before taking either flexibility test, you should _____.

warm up for 10 minutes

Cardiovascular exercise should be performed _____.

every day

planned exercise activities

exercise that is scheduled

The sit-and-reach test tells you how ______ your muscles are.

flexible

general warm-up

gets the entire body ready for activity

activity log

helps you make exercise a habit

range of motion

how far in any direction a part of the body is able to move

It is important for a person to include _____.

inactivity in their week activities of daily living in their week planned exercise activities in their week

Using an activity log can _____.

increase your motivation to exercise

What is the most obvious benefit of stretching?

increased range of motion

flexibility exercises:

planned exercise activities

using a stair-stepper:

planned exercise activities

warm-ups and cool-downs:

planned exercise activities

Golgi tendon organ

receptors that respond to increases in muscle tension; inhibit further contractions

flexibility exercises

reduces the chance of muscle injury

lactic acid

removed from the muscles by increased blood flow

improved circulation

results in fewer varicose veins

If you had a negative score on the sit-and-reach test, you _____.

should stretch your lower body more

myofibrils

slide together to shorten a muscle

A ______ prepares your body for certain activities.

specific warm-up

engages the Golgi tendon organ:

static stretching

involves holding a stretch:

static stretching

specific warm-up

taking time to warm up your legs

antagonistic muscles

the front and back muscles of your leg

muscle fibers

the muscle cells

antagonistic muscles

the stomach and the back

posture

the way you hold your body when you sit or stand

Younger people also need to do warm-ups because _____.

their muscles can also get injured

5 minutes of slowly increasing activity:

warm-up