Walking - Chapter 5

After a couple of months in your flexibility program, you can expect to see increases of _____ in many joints. 5-10 percent 10-15 percent 10-20 percent 30 percent (or perhaps a bit more)

10-20 percent

How long (duration) should a single stretch be held? 90-120 seconds 5-10 seconds 40-60 seconds 10-30 seconds

10-30 seconds

At what point in your stretching program are you likely to notice some improvement? 2 to 3 weeks at least 2 months at least 3 months It could take up to 6 months.

2 to 3 weeks

Which of the following are recommended ways to manage acute back pain? Apply ice to the injured area several times a day. Wrap tightly with a compression bandage. Take over-the-counter pain medication. Rest in bed for five days or more.

Apply ice to the injured area several times a day. Take over-the-counter pain medication.

Select all that apply Which of the following are true regarding ballistic stretching? Ballistic stretching is recommended for people of average fitness. Ballistic stretching trains the muscle dynamically. Ballistic stretching is often associated with injury. It can make it more difficult to stretch the muscle.

Ballistic stretching trains the muscle dynamically. Ballistic stretching is often associated with injury. It can make it more difficult to stretch the muscle.

In a seated stretch of calf muscles using the PNF contract-relax method, what is the first step? Pull the tops of the feet toward the body. Contract the calf muscles. Relax the calf muscles.

Contract the calf muscles.

Which of the following is a general guideline for a back exercise program? Emphasize muscular strength over endurance. Do low-back exercises at least 3 days a week. Exercise through pain as long as it is not too severe. Do low-back exercises in the morning. Exercise at least twice a day.

Do low-back exercises at least 3 days a week.

Which of the following is not a general guideline for back exercise programs? Emphasize muscular endurance rather than muscular strength. Engage in regular endurance exercise. Do low-back exercises a minimum of 3 days per week. Do low-back exercises in the morning.

Do low-back exercises in the morning.

Which of the following is true of dynamic stretching techniques? Dynamic stretches help to develop functional flexibility that translates well into activities. Serious athletes avoid using dynamic stretches as part of their warm-up. Dynamic stretches carry a much lower risk of soreness and injury than static stretches. Dynamic stretches are easier to perform than static stretches.

Dynamic stretches help to develop functional flexibility that translates well into activities.

Which of the following is true regarding flexibility? Flexibility is the ability of a joint to move beyond the normal range of motion. Flexibility is greater in double-jointed individuals. Flexibility decreases with inactivity. Flexibility in one joint guarantees flexibility in another.

Flexibility decreases with inactivity.

_____ joints allow only limited forward and backward movement; they lock when fully extended. Ball-and-socket Pivot Hinge Lever-and-fulcrum

Hinge

Which of the following statements about extreme flexibility is true? It reduces joint stability. It limits a joint's range of motion. It should be a goal for anyone in training. Older adults are more prone to extreme flexibility.

It reduces joint stability.

Select all that apply Lifestyle recommendations for preventing low-back pain include which of the following? Maintain a healthy body weight. Avoid smoking. Avoid sitting in the same position for long periods. Use lumbar support when driving. Sleep on a soft mattress. Move quickly through new fitness programs.

Maintain a healthy body weight. Avoid smoking. Avoid sitting in the same position for long periods. Use lumbar support when driving.

Which one of the following recommendations is likely to be made by a health care professional for the prevention of low-back pain? Increase the intensity of exercise programs quickly to increase strength. Maintain a normal body weight with minimal excess fat. Sleep on a soft mattress to provide cushion for the back. Stand in one position for a long time to strengthen the spine.

Maintain a normal body weight with minimal excess fat.

Select all that apply Which of the following statements about low-back pain are true? While common, low-back pain is one of the least costly ailments in the United States. More than 85% of Americans experience back pain by the age of 50. People rarely take time off from work due to back pain. Low-back pain is one of the most common ailments in the United States.

More than 85% of Americans experience back pain by the age of 50. Low-back pain is one of the most common ailments in the United States.

Select all that apply 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. There is less risk of injury with 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.

What is the ACSM's recommendation for stretching exercises? Muscles should be stretched when cold. They should be performed at least two or three days per week. They should be performed only once per week. Daily stretching is not recommended and will likely lead to injury.

They should be performed at least two or three days per week.

Select all that apply Which of the following would be appropriate times to perform static stretches? after weight training after an aerobics class after a long run before the start of a high-intensity activity

after weight training after an aerobics class after a long run Reason not high-intensity activity: Although stretching before a workout is a common practice, it is not recommended, especially before high-intensity activity. It is better to stretch when the muscles are already warm, as during a cool-down.

In contrast to static stretching, PNF appears to cause less muscle stiffness. cause less muscle soreness. allow greater increases in flexibility. allow less effective stretching.

allow greater increases in flexibility.

Select all that apply Stretching programs are particularly important for which of the following groups? athletes in high-power sports. older adults. workers involved in brief bouts of intense exertion. active toddlers and young children. people who sit for long time periods.

athletes in high-power sports. older adults. workers involved in brief bouts of intense exertion. people who sit for long time periods.

Which type of joint has the greatest range of motion? lever and fulcrum hinge ball and socket pivot

ball and socket

In ______ stretching, the muscles are stretched suddenly in a forceful bouncing movement. holistic ballistic organic dynamic

ballistic

If you are engaged in a high-intensity activity, when is static stretching not advised? after the activity before the activity Neither choice is correct; static stretching is advised both before and after a high-intensity activity.

before the activity

Which of the following is NOT a common risk factor for low-back pain? frequent lifting low job satisfaction sedentary lifestyle being less than 34 years old

being less than 34 years old

Maintaining good flexibility is important because aging decreases the natural elasticity of all of the following except the bones. joints. muscles. tendons.

bones.

Select all that apply Compared to static stretching, PNF stretching causes more muscle stiffness. requires a partner. causes less muscle soreness. takes less time.

causes more muscle stiffness. requires a partner.

The nine vertebrae at the base of the spine that make up the tailbone are fused together from which two sections of the spine? coccyx and lumbar coccyx and sacrum sacrum and lumbar cervical and coccyx

coccyx and sacrum

The benefits of flexibility include all of the following except decreased heart rate. injury prevention. prevention of soreness. improved physical performance. improved joint health.

decreased heart rate.

Select all that apply Injury to the back is more likely to occur if body movement stresses during flexion at an angle to the long axis along the long axis

during flexion at an angle to the long axis

The ability to move a joint through its range of motion with little resistance is defined as ______ flexibility. static dynamic stationary extended

dynamic

Select all that apply Which of the following are types of flexibility? active passive dynamic static

dynamic static

A stretching technique in which 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 stretching. static stretching. ballistic stretching. proprioceptive neuromuscular facilitation.

dynamic stretching.

The muscles in the ______ are not core muscles. feet back pelvic floor buttocks abdomen

feet

Select all that apply Flexibility is important because it promotes improved digestion. general wellness. immunity to disease. physical fitness.

general wellness. physical fitness.

Recent research suggests that _____ is the best treatment for muscle cramps. rapid fluid intake gentle stretching eating bananas ingesting magnesium

gentle stretching

An important component of safe passive stretching with a partner is remaining seated. quick movement. forceful movement. good communication.

good communication.

Enhanced flexibility in the back, pelvis, and thighs may help prevent low-back pain. improve body composition. increase proprioception. increase the risk of injury.

help prevent low-back pain.

Which of the following is not an additional benefit of flexibility? improved posture improved concentration improved body position improved relaxation

improved concentration

Select all that apply Which of the following are potential benefits of flexibility? (Select all that apply.) improved joint health injury prevention prevention of soreness increased tension increased heart rate

improved joint health injury prevention prevention of soreness

Which of the following is NOT a likely cause of low-back pain? weak muscles. increased flexibility. traumatic injury. poor body mechanics.

increased flexibility.

Like a person with poor flexibility, a person with extreme flexibility has very healthy joints. reduced risk for injury. increased risk for injury. no risk for injury.

increased risk for injury.

Select all that apply Poor joint flexibility is associated with which of the following characteristics? increased stress on joints protection from joint pain joint deterioration abnormalities in joint lubrication

increased stress on joints joint deterioration abnormalities in joint lubrication

The structure located between adjoining vertebrae, consisting of a gel- and water-filled nucleus surrounded by fibrous rings is called spinal nerve. spinal vertebrae. intervertebral disk. intervertebral nerve.

intervertebral disk.

Which region of the spine is the most common site for back pain? cervical coccyx thoracic lumbar sacrum

lumbar

People who have flexibility in one joint are more likely to develop joint and body pain. may or may not have flexibility in other joints. will have less flexibility elsewhere in their bodies. will always have flexibility in other joints.

may or may not have flexibility in other joints.

Flexibility is the ability of a joint to move through its normal, full range of motion. support muscle function. withstand heavy lifting. provide immunity against diseases.

move through its normal, full range of motion.

Select all that apply Which of the following do not directly affect flexibility? muscle endurance muscle elasticity joint structure muscle strength

muscle endurance muscle strength

Which of the following can be changed through exercise to improve flexibility? muscle length cartilage structure number of joint capsules joint structure

muscle length

Which symptom is likely to be the result of a damaged intervertebral disk? improved reflexes headache knee pain numbness in the foot

numbness in the foot

For most average people, an attainable goal for a flexibility program is to work on lowering their body mass index by double digits. becoming competitive athletes in one year. becoming overflexible. obtaining normal flexibility in the major joints.

obtaining normal flexibility in the major joints.

Select all that apply Symptoms of acute tissue injury in the lower back include which of the following? pain discoloration stiffness muscle spasms

pain stiffness muscle spasms

Dynamic flexibility would affect an individual's ability to do all the following activities except swing a bat. throw a football. pitch a baseball. perform the splits.

perform the splits.

Underlying causes of back pain may include which one of the following? loss of body weight improved muscle endurance poor posture increased core muscle strength

poor posture

Select all that apply Which of the following are commonly associated with pain from damaged intervertebral disks? age-related increased fluid levels in disks pressure on a nerve root by a bulging disk narrowing of the space between two vertebra physical stresses that reduce shock absorption

pressure on a nerve root by a bulging disk narrowing of the space between two vertebra physical stresses that reduce shock absorption

Which of the following is not recommended for the management of acute back pain? over-the-counter anti-inflammatory medication application of cold then heat application of ice several times a day prolonged bed rest

prolonged bed rest Reason: Although bed rest at the onset can be helpful, prolonged bed rest 5 or more days has been found to be counter-productive to healing.

Good flexibility in the hips and knees protects against bone loss in the hips and spine. protects against hypertrophy of the muscles. protects the spine from excessive motion during everyday activities. protects the internal organs from excessive motion during everyday activities.

protects the spine from excessive motion during everyday activities.

In a PNF contract-relax stretching method, the contraction activates proprioceptors, which causes relaxation in the muscle about to be stretched contraction in the muscle about to be stretched contraction followed by relaxation in the muscle about to be stretched

relaxation in the muscle about to be stretched

Select all that apply What are spinal curves? sacral pectoral lumbar thoracic cervical

sacral lumbar thoracic cervical

Select all that apply 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 protect the spinal cord

separate vertebrae from each other disperse stress placed on the spine absorb stress placed on the spine

Which of the following is a risk factor for low-back pain? high job satisfaction active lifestyle smoking normal body weight

smoking

Select all that apply Which of the following methods are the more challenging types of core exercises? stability balls weight machines free weights concentric exercises

stability balls free weights

Select all that apply The core muscles do which of the following? stabilize the lower body stabilize the midsection of the body help transfer force between the upper and lower body stabilize the spine

stabilize the midsection of the body help transfer force between the upper and lower body stabilize the spine

In ______ stretching, each muscle is gradually stretched and the stretch is held for 10-30 seconds. synthetic static concentric neurotic

static

Which type of stretching technique is most often recommended by fitness experts because it is safe and effective? passive active static ballistic

static

Ballistic stretching is considered dangerous because ballistic stretches may increase flexibility too rapidly. stimulate a muscular contraction during a stretch. train the muscle statically. cause muscle relaxation during a stretch.

stimulate a muscular contraction during a stretch.

Select all that apply Which of the following are common underlying causes of low-back pain? strained muscles poor posture and body mechanics loss of core muscle strength loss of body weight

strained muscles poor posture and body mechanics loss of core muscle strength

Select all that apply Balanced flexibility can best be achieved by doing which of the following? stretching regularly using the same stretches each time. concentrating on minor joints varying stretching techniques

stretching regularly varying stretching techniques

The structure of vertebrae depends on age and sex. height and weight. their degree of flexibility. their location on the spine.

their location on the spine.

Which of the following is most likely not an underlying cause of chronic back pain? tissue regeneration muscle strains disk herniations ligament strains

tissue regeneration

An individual experiencing sudden acute back pain most likely has injured his or her tissues. blood vessels. bones. lungs.

tissues.

When injuries occur, flexibility exercises are used to improve muscle strength. only once a week. to restore normal range of motion. for eight or more hours daily.

to restore normal range of motion.

Stretching exercises should be performed to the point of slight tension. while holding one's breath. when muscles are cold. to the point of pain.

to the point of slight tension.

Stretching programs are of particular importance to all the following groups of people except toddlers. basketball players. middle-aged men. grandmothers.

toddlers.

Which of the following is a structure that surrounds and protects the spinal cord? vertebral arch intervertebral disk vertebral bony process, or outgrowth vertebral body

vertebral arch

Which of the following types of exercises are the best for low-back health? core body exercises that force the core muscles to stabilize the spine in many directions core body exercises that force the core muscles to stabilize the spine in one direction whole body exercises that force the core muscles to stabilize the spine in many directions whole body exercises that force the core muscles to stabilize the spine in one direction

whole body exercises that force the core muscles to stabilize the spine in many directions

Select all that apply Potential treatments for chronic back pain include which of the following? yoga avoidance of all movement massage splinting the painful area physical therapy

yoga massage physical therapy