LFIT Ch. 3. 1

Which flexibility combination(s) follows the recommended guidelines best? Select all that apply. Choose ALL answers that apply. A Foam Roll Hamstrings 2x30sec Static Stretch Hamstrings 1x45sec Hip Swings Front&Back 1x10 reps B Foam Roll Calves 1x30sec Static Stretch Piriformis 3x5sec Mountain Climbers 2x12 reps C Foam Roll Calves 1x30sec Static Stretch Calves 2x30sec No Dynamic Stretch D Foam Roll Hamstrings 1x30sec Static Stretch Hamstrings 2x20sec Hip Swings Front&Back 1x10 reps It's not A,D or A, B, C or B, C or B, C, D It's not all four It's not A or B or C or D

????

The following picture is an example of which component of flexibility? (Woman in blue shirt with foam roller) Choose only ONE best answer. A Self-Myofascial Release/Foam Rolling B Static Stretching C Dynamic Stretching

A Self-Myofascial Release/Foam Rolling

Using a muscles own force production and body's momentum to take a joint through an available range of motion is known as __________. Choose only ONE best answer. A Static Stretching B Dynamic Stretching C Self-Myofascial Release

B Dynamic Stretching

The following picture is an example of which component of flexibility? (Woman on her back with her leg to the side) Choose only ONE best answer. A Self-Myofascial Release/Foam Rolling B Static Stretching C Dynamic Stretching

B Static Stretching

While foam rolling, an individual should hold direct pressure on the roller for at least ___ seconds. Choose only ONE best answer. A 10 B 20 C 30 D 40

C 30

The following clip is an example of which component of flexibility? (Guy lunging and twisting.) Choose only ONE best answer. A Self-Myofascial Release/Foam Rolling B Static Stretching C Dynamic Stretching

C Dynamic Stretching

Which of the following are appropriate durations for static stretching one muscle? Choose only ONE best answer. A 2 sets of 30 seconds B 3 sets of 20 seconds C 2 sets of 15 seconds D They are all appropriate durations

D They are all appropriate durations

Flexibility can be improved across all age groups.

True

Performing flexibility exercises > or = to 2-3 days per week is effective, but greater gains in joint range of motion are seen with daily flexibility exercises.

True

Research has shown that foam rolling immediately prior to static stretching will enhance an individuals flexibility results.

True

Static stretching should last between 10-30 seconds.

True